Two new workouts – one based on being able to switch between speed and strength rapidly and efficiently, the other is all about Push-ups! Allllllll about push-ups.
This workout is the one based on efficient muscle group switching. It’s one thing to be fast, it’s one thing to be strong……It’s quite challenging to be able to both interchangeably. Multi-skilled, all-rounder etc are the terms often used for sports like obstacle racing or crossfit for example. This workout is all about this mechanic and we apply it over several different forms of exercise and motion. Enjoy 😉
Push-ups, there are so many variations, it involves so much more than just the arms. Some use triceps, some use chest, some are much more core dominant. The timing of action can also have a MASSIVE impact on how much muscle impact you have as well. We’ve put together a variation blend of all the different types, paired them up with different actions and finally put them all into different styles of workouts. You’re gonna find it hard to drive home after this upper body asskick.
Yes Friends – this week the workouts are free. We thought you might like that and we’ve not skimped out on them either, grin – these are mental testers through and through. One is VERY short – the other LONG. The name of the game is all about tricking your mind – the requirements for each workout are very simple, there is nothing complicated in the slightest. But can you get your mind prepared to do what’s necessary? Willpower. Bravery. Just do what you can – IT. IS. ENOUGH…..no-one can ask you to give more than you are able to. So be brave. Bravery is not the absence of fear, but the presence of it, and yet the will to carry on. One of my favourite quotes.
You can download and save both workouts from the images below.
Check out the programs we have each week in more detail (for $3 a week) over at:
Love it. I think it’s literally the shortest active workout I’ve ever created, and yet, one of the most efficient calorie burners. Most of us will burn between 300-350 calories for the total 12 active minutes. Yep, you’re working for only 12 mins and that’s the burn….not even factoring in the post exercise metabolic burn. Man I love solid sessions. Ever increasing oxygen requirements. Ever changing muscle engagement from faster action to slower power and through to strength. We go from easier efforts to harder efforts to train our minds. Could we have done it the other way around? Yes… Yes we could have….but that wouldn’t have taught the mind anything would it?
Our big bad – though it comes in 3 flavours. A set of endurance Assault Bike. A set of endurance Skierg. And a Run.
See these two machines get a name for being spew machines, and that name is well deserved make no mistake…..however – they are also VERY usable over endurance periods, you just need to back down to the point at which you are not burning more oxygen than you can replace. Herein lies the mental aspect – once you find that point, can you then persevere and have the patience to complete the calorie counts as described. Have some music, have a podcast, have a mate – and stand tall when you tick these boxes off. You will be surprised at how quickly you actually do it! The first option in particular should be 30mins or less. The BIG DADDY? Well, we’ve done it in 1hr 29mins.
Are you game?
Workouts release 2 workouts to our online squad every week on Wednesday 9am:
There’s a saying that sometimes simple is better. The problem is that sometimes simple can be…..boring. Your two workouts this week revolve around using only a single piece of equipment, but we’ve put them in move sequences that mean you get a full body workout and aren’t doing the same thing OVER and Over.
Barbell – Probably the most recognisable piece of gym equipment out there. So many people are unsure of the safe ways to to utilise a bar outside of the basic curls and squats. We’ve put together a block circuit program to get all the major and quite a few minor muscles primed. It’s based on a low weight, high rep theory so you’re going to burn some calories with this one as well. As you become more confident with the moves, increase your weight whilst staying within your personal capabilities.
Battleropes – An apparatus that is one of the poster-children for Functional Fitness. It’s an apparatus that uses your entire body to act as a support for whatever exercise you’re undertaking. I.e – all the forces your are imparting on the ropes, are also required to be controlled through your body – Newton’s laws of equal and opposite forces (#physicsisawesome). There’s the basics here as well as some that are going to take a few practice goes, grin. Take your time with some of these and get a feel for how to utilise the rope’s momentum. You may have to increase or decrease the tension on the rope to get it to behave how you want it to as well. Experimentation is key – and it’s what keeps things interesting.
Hope you enjoy team – we had some fun putting these together, the battleropes one in particular.
Have a squiz at what we do each week at:
Hola everybody. Today your workouts revolve around two very different concepts. The first workout is a slow burn max strength set on machines in the gym. This workout is designed to get your muscles to hit maximum fatigue and then fail. This is why it’s on machines, to keep things safe. The second is a swimming workout!! Whoa, i know, we haven’t done one of these for a while. It’s a good intermediate workout or the reason we’ve created it, as a additional add-on to an existing cardio workout.
Want to be part of our ever growing online crew? Take a look at:
Slow Max Out:
Like we’ve said above, this workout is going to get you to hit maximum muscle utilisation and then, ideally, failure. We achieve this on machines for two of the three muscle groups to ensure that your technique stays true and the moves are safe. Each set is designed to be achieved with the heaviest weight you are confident with. That’s key there, don’t let ego get in the way here – work your way up through weights, understand where your capabilities are. The good thing about this, you’ll get to do this workout several times as you discover where those loads are.
This workout is designed to be added to an existing cardiovascular workout to promote multi-discipline endurance and transitional ability. In other words, we envisage you going for a run, or a ride, or even a prior gym session and then hitting the pool whilst the body is still in work mode. This is going to force your body to adapt, to utilise muscles that are currently geared for another activity and to get you transition into swimming. As another training usage – if you’re on your journey to becoming a stronger swimming, this may serve quite well as a workout on it’s own.
Keep your training varied – the more variation you can expose the body to (within the parameters of what you want to achieve), the better your overall fitness ability will be.
Seriously – come and have a quick peep over at: