Weekly Workouts – Sickly Simple & Under The Pump

Coming Out On Wednesday:

We’re going to change things up a little bit this week.  The workouts headed your way, one is for time – the other you can take as long as you wish.
Interested in taking on our workouts?  Check them out at:
 

Sickly Simple:

Is a quick, in and out functional cardio burner.  We use HIIT equipment to smash the oxygen efficiency and get the calories melting with Assault Bike, Skierg and Rower all combined and back to back.  The back-end of the workout sees you doing a combined ladder move-set involving burpees and push-ups.  This is going to really empty the tank.  You’re coming in with zero oxygen capacity after the cardio section – so be smart with how you attack this.  Slow when you need to, walk your burpees down if required.  Slowing is better than stopping, even slow, you are still moving, still making progress.
 

Under the Pump:

A strength workout whereby you have to achieve a certain about of kilograms worth of reps per move – the breakdown of how you do that, is up to you.  10,000kg of leg press for example, may be done by 100kg x 100 reps.  Or you may want to do 80kg x 125 reps.  Now the KICKER for this workout….every 4 mins….EVERY 4 mins (the timer never stops), you must pause whatever you’re doing and execute a 25m plate slide on the floor.  Just push a plate 25m along the floor – then recommence from where you were up to.  Executing this move IS PART of the next 4 mins…..grin…it catches up fast.
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GRIT Athletic 28 Review (The New Version of Plyo)

We review the latest offering from Les Mills International – in it’s Q1 2019 GRIT ATHLETIC Series 28 release. Looking at it from both Instructor and participant viewpoints – we’ll have a quick chat about each track’s music, moves, feel and challenge. This review was conducted after presenting this new release as a qualified Les Mills Instructor.

All opinions expressed in the review are the author’s own and in no way represent Les Mills International. Images and videos utilised are the copyright of their respective owners as indicated and are used under the creative commons attribution to provide review commentary.

Background Footage sourced from:

Music List for GRIT Athletic 28, courtesy of Simon Philp, can be found here:
https://www.siphilp.com/grit-series-28-music-listing.aspx

Information on BODYATTACK and all things Les Mills can be sourced:
https://www.lesmills.com/

Background Music:
NoCopyrightSounds
RetroVision – Campfire [NCS Release]

NoCopyrightSounds
Raven & Kreyn – Bubble [NCS Release]

NoCopyrightSounds
Raven & Kreyn – Muffin [NCS Release]

More about “Assume Its Possible”

We upload 2 weekly workouts each, and every, week – you can join our crew for $3 a week! https://www.patreon.com/Assumeitsposs…

Everything is possible. Never hold back. We celebrate and encourage the human ability to learn any skill with positivity and desire. No dream is too big.

We love gaming, fitness, technology, nutrition, learning – basically….everything. You can see more of what we get up to and the events we sponsor and organise at:

Facebook – https://www.facebook.com/assumeitspos…
Website – http://www.assumeitspossible.com
Instagram

Low Impact Options – A Personal Appreciation for Alternatives In Training

This article is going to be a bit disjointed.  I want to get my thoughts down and out on training with low-impact options whilst yesterday’s experience is still in my mind.

Having Low-Impact Alternatives

I very often take low-impact training options for granted.  As an athlete who LOVES high-Intensity, and very rarely gets injured, it’s not something I personally need to consider

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Copyright Les Mills International

often.  As a Les Mills Instructor and a Athlete Performance Coach, it’s something that I am always acutely aware of, but it’s always in the capacity of others.  I’ll always design training around someone’s existing conditions or current injuries – factoring in loads and efforts in ways to still get them maximum results whilst healing and rehabilitating.  Les Mills Group Fitness Classes do the same thing, and a good instructor will always make it very clear that low-impact options are a viable alternative that STILL promote advancement of fitness.  An average instructor will just throw out the option of the alternative without highlighting that it is just as effective for your training and a bad instructor might not even include it at all.

So where are you going with this Pete?

I Have Injured Both Shoulders

Not badly.  Strains of ligaments all through and around the shoulders from a competitive obstacle racing event. Spartan s It’s enough to cause significant weakness and pain in functional body movements like pull-ups and push-ups, which of course is exactly the style I love to train in.  Yesterday I team taught a Les Mills BODYATTACK class and was forced to do the low-impact versions of just about everything in the strength track, whilst the other instructor taught it per normal.  It involved doing push-ups, not just on knees, but taking 90 degree elbow bends only whilst on knees, it meant doing minimal rotations of motions in walking push-ups – and my mental state before-hand was not happy about any of this arrangement.  I pride myself on being a super-inclusive instructor, about advocating the benefits of taking low-impact as required so that you can still achieve your workout.  I’ll shout the positives all day as a Trainer.  I’m also honest enough to own up to having an ego whereby I like to personally push as hard as I can and taking it down a notch hurts.

I Was Genuinely Surprised

And I really shouldn’t have been.  The strength track kept me moving, kept the blood pumping and, though yes was not as hard as it usually was, most definitely kept my workout doing it’s job.  The muscle activation was present, I was receiving benefit from having done the moves in this way regardless of how it compared to my usual ability.  I felt immediately humbled.  The knowledge that this works is always there, I always sing out the praises for taking the options when required to keep the workout functioning in lieu of completely stopping – and yet – from my own physical viewpoint, had completely forgotten what it felt like.  It’s happened to me twice in recent years. I hurt my foot last year and had a similar experience.

Is There A Message Here?

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Copyright Les Mills International

You bet – Instructors / Trainers / Coaches……I strongly encourage you to undertake a workout or class of your own and complete it through with Low-Impact options.  Understand what you ask your participants to do when they are injured, learning, freshly starting.  Understand exactly what the physical exerhertion levels are – and that low-impact options does not necessarily mean low intensity.  It’s been an experience, yet again, for me to remember and one that I will not forget as quickly.

 

To Training Success – Through Any Adversity

Pete.

GRIT Cardio 28 Review

We review the latest offering from Les Mills International – in it’s Q1 2019 GRIT CARDIO 28 release. Looking at it from both Instructor and participant viewpoints – we’ll have a quick chat about each track’s music, moves, feel and challenge. This review was conducted after presenting this new release as a qualified Les Mills Instructor.

All opinions expressed in the review are the author’s own and in no way represent Les Mills International. Images and videos utilised are the copyright of their respective owners as indicated and are used under the creative commons attribution to provide review commentary.

Background Footage sourced from: “ne ON ka” Youtube Channel and can be watched in it’s entirety here: https://www.youtube.com/watch?v=ORd2_…

Music List for GRIT Series 28 can be found here: https://www.siphilp.com/grit-series-2… Information on BODYATTACK and all things Les Mills can be sourced: https://www.lesmills.com/

Background Music:

NoCopyrightSounds KIRA – New World [NCS Release] https://www.youtube.com/watch?v=6nCSY…

NoCopyrightSounds Jim Yosef – Moonlight [NCS Release] https://www.youtube.com/watch?v=MvTYr…

NoCopyrightSounds NIVIRO – Flashes [NCS Release] https://www.youtube.com/watch?v=I8TyT…

More about “Assume Its Possible” We upload 2 weekly workouts each, and every, week – you can join our crew for $3 a week! https://www.patreon.com/Assumeitsposs

Everything is possible. Never hold back. We celebrate and encourage the human ability to learn any skill with positivity and desire. No dream is too big. We love gaming, fitness, technology, nutrition, learning – basically….everything.

You can see more of what we get up to and the events we sponsor and organise at: Facebook – https://www.facebook.com/assumeitspos

Website – http://www.assumeitspossible.com

Instagram

Strength Vs Speed: Colossus Vs Octane. Both Tough – Both Awesome

This Wednesday at 9am…….Yes yes yes – we have opposing workouts coming to our online folks.  One is a body weight style functional workout called Colossus.  If you like feeling like you’ve had a hell of a workout, then this is going to sort you out with some solid 2nd day soreness.  It’s compatriot is titled Octane and it pushes all the speed buttons like nothing you’ve felt.  Stripping all the oxygen out of you from the word go – you’ve got to try and be as fast as possible whilst balancing oxygen deprivation and ever fatiguing muscle groups as the clock keeps ticking over.  
 

Colossus:

Functional strength and lots of it. No time cap for this beast, keep rolling until it’s done. Deceptively, it only takes around 30 mins, but it takes constant effort and clever use of rests. Shorter working blocks and very short rests will give you the fastest results here after your initial big burst into each exercise. It’s gonna hurt in all the right ways 

Octane:

Whoohoo – the saying “Ragged edge of Control”, would be a very applicable one here.
A shorter workout, Octane has an important part of any training regime – the ability to reach your limits, KNOW where it is, and then feather and maintain that push without: A: Stepping too far past and exploding B: Easing up and not achieving optimal results
This is a real challenge for competitive athletes (often being the determining factor between first and second) and is incredibly useful for all fitness levels to understand.
It’s not for long, you can hold on!
Jump into our online crew!  See what we’re all about
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