Results Conditioning » bodyweight

Focus pad and powerbag workout

richb — Thu, 22 Dec 2011 21:48:35 +0000

Here is a workout I have been doing recently with my clients that combines focus pad work, bodyweight and powerbag exercises and finishes with a tough challenge that is bound to send your heart rate through the roof! After warming up doing speed and agility work using mini hurdles and cones you start the workout with a 5 minute round doing focus pad drills and bodyweight exercises. The 5 minute round is split into 30 second blocks of work with 10 second rest periods in between. The first 30 seconds is spent throwing punch combinations on the focus pads, after the 10 second rest you then perform a bodyweight exercise. This is repeated over the 5 minute round so you will complete 5 rounds on the pads and 5 bodyweight exercises. Some of the exercises that have used are listed below.

Bodyweight exercises:

Press up variations such as: Close hand, knees to chest, shoulder taps, feet elevated.

Abdominal exercises such as: Crunch, oblique twists, v-ups, plank, sprinter sit ups.

Lower body exercises such as: Lunge. Side lunge, reverse lunge, squats.

Cardio exercises such as: Burpee, squat thrusts, jumping jacks.

After this round and a short rest period it is time for a 5 minute powerbag round. You complete 30 seconds of the below exercises again resting for 10 seconds in between. The circuit is completed twice through.

Bent over row

Upright row

Walking lunge with shoulder press

Chest press

Press up position knees to chest

Check out a sample of this workout below.

After the powerbag round you complete another Focus pad round using a different set of bodyweight exercises followed by 1 more powerbag round. The workout is then finished with the below challenge.

Shuttle runs challenge:

This time we are mixing a 1 minute pad round with shuttle runs up and down the studio which is approximately 10 metres long. Again start out with your minutes pad work and then complete 2 shuttle runs (up and down the room counts as 1 lap). You have again 1 minute to complete the shuttles in so the faster you run the more time you get to recover. Once the minute is up start the next pad round, after each pad round increase the shuttles by 2 laps but keep the time to complete them in to 1 minute. This means less and less recovery time as you progress through. The maximum I would work up to given the length of a lap is 10 shuttle runs. This would mean 5 rounds on the pads. If the client fails to meet the target numbers of shuttle runs within the minute then stop the drill.

Bodyweight training

richb — Fri, 16 Dec 2011 21:48:28 +0000

Here is a bodyweight workout that I put together for one of my circuit class members who is going away on holiday and wanted something they could do without any equipment. The aim of the session is to complete all of the below exercises back to back without any rest. Spend 30 seconds of each of the exercises and at the end of the circuit rest for 1-2 minutes and then repeat completing 3 full circuits.

Abdominal crunch legs up

Bicycle oblique twists

Plank

Knee lifts from press up position: (Get into a full press up position and from here lift one knee up into your chest while keeping your back flat and abdominals tight. Lower the leg back down and repeat on opposite side).

Press up

Close hand press up

Alternating front lunge

Alternating side lunge

Alternating reverse lunge

Squat

Jump squats

Burpee

Alternating squat trusts

Tips:

Each circuit will take 6 and a half minutes to complete which means the entire workout can be completed in as little as 20 minutes.

Once the workout becomes comfy then look at building up to 45-60 seconds for each exercise.

Fitness challenge #39: Snakes and ladders

richb — Thu, 13 Oct 2011 20:14:49 +0000

The snakes and ladders challenge uses 2 bodyweight exercises, the press up and burpee. You begin the challenge with 1 burpee and 10 press ups and then each time you increase the burpees by one rep (this being the snake because you are moving up) and decrease the press ups by 1 rep (the ladder exercise as you are moving down). So for example 1 burpee and 10 press ups followed by 2 burpees and 9 press ups and so on until you finish with 10 burpees and 1 single press up. The aim is to complete this as quickly as you can.

Tips:

Perform the burpee by dropping your hands to the floor and kicking your legs out before standing up.

Women get the option of performing the press up on their knees.

Perform this short challenge at the end of your session.

Aims:

First target should be to complete this as close to 5 minutes or under as possible.

Changing exercises:

This challenge can work well with a number of exercises. I would suggest picking compound movements that target multiple muscles in one go to go the most from it. Below are some exercises you could try.

Kettlebell swings

Barbell squats

Clean and press

Pull ups

Barbell push press

MMA drill

richb — Fri, 16 Sep 2011 20:58:24 +0000

Here is a drill I use within my MMA fitness class that combines a number of movements together and takes you from the floor to standing and back down again to simulate what can happen multiple times within a fight. For this drill start on the floor and throw 3-4 up kicks into a bag before scrambling onto your feet. As you stand up throw 2 front kicks followed by a jab cross. After the punches perform a sprawl and then from here get into a press up position. From here drop your elbows to the floor as if striking a downed opponent whilst maintaining good posture and a strong core. After the elbows perform a sit out to each side before scrambling back onto the floor and start the combo again. See if you can complete this drill continuously for 3-5 minute rounds.

Exercise of the week 10: Plate jack-knife

richb — Thu, 28 Apr 2011 20:40:15 +0000

For this weeks exercise all you will need is one of the most common pieces of equipment found in gyms and health clubs, the basic weight plate. Apart from this you will just need a matted surface (to allow the plate to slide) and some very strong core muscles! To perform this exercise you will start in a press up position with your feet on a weight plate, from here contract your abdominals and draw your knees in towards your body sliding the plate along the floor. From here push your legs back to the start position and repeat. This exercise is extremely taxing on the abdominals, upper thighs and shoulders and I would suggest you start with a light weight plate to get the technique right first. Below is a video clip showing the exercise in action and a sample core workout that uses just a plate and then some other exercises that can be performed with just this piece of kit.

Core workout:

Plate jack-knife x10 reps

Explosive get ups x10 (Lie on your back with the plate above your head and legs out straight. From here sit up and bring the plate over your head while pulling your legs in towards you and explode up into a standing position. Sit back down and repeat).

Russian twists x10

Weight plate exercises:

Around the head rotations: Hold the weight at chest height and then circle it around your head alternating which direction you go.

Plank with plate slide: Start in the plank position with a weight plate by the side of your body. Grab the plate and drag it over to the other side of your body whilst maintaining perfect posture.

Bear crawls with plate slide: Crawl along the floor pushing the plate in front of you as you go.

Bent over rows: Hold the plate by its sides and tip forward at your hips. From here pull the plate into your stomach whilst maintaining a flat back.

30 Minute workouts

richb — Wed, 13 Apr 2011 20:07:21 +0000

One of the most popular reasons (or excuses) I hear for not training is lack of time. These workouts below can help address this situation as they can be completed in around 30 minutes, with some of them using very little kit so that they can be done at home. I believe that if someone is really serious about achieving their fitness goals then they can find 30 minutes free 2-3 times a week to exercise. It is about prioritising and deciding just what is important to you. It is amazing just what can be achieved in as little as 30 minutes per session. The main thing is getting the intensity and frequency right, 3 sessions of 30 minutes at a high intensity can help most people reach their goals.

As always spend 5 minutes warming up before starting any of the below sessions and then a few minutes at the end cooling down and stretching.

Kettlebell workout:

This workout uses kettlebell to work the entire body. It will also raise the heart rate and help to burn plenty of calories. Complete the below exercises in a circuit fashion, with little or rest in between each one. At the end of the circuit rest for 1-2 minutes and then repeat x3.

Single arm swings x30 seconds per arm

Kettlebell squats x30 seconds

Single arm snatch x30 seconds per arm

Figure of 8 x30 seconds

Turkish get ups x5 per arm

Bodyweight workout:

This workout is ideal for doing away from the gym. Again complete it in circuit fashion resting for 1-2 minutes at the end of the circuit. Repeat x3.

Press ups x10

Front and side lunge complex x10 (Perform a right leg front lunge and then step back and do a right leg side lunge. This counts as 1 rep and aim to complete 10 per leg).

Plank x30-60 second hold

Burpee x10

Close hand press up x10

Bodyweight squat x20

Double leg squat thrust x10

Gym circuit:

This workout uses a mixture of resistance exercises with high intensity cardio training to help burn plenty of body fat. Perform the below circuit once with little rest in between each one. Complete the cardio exercises as quickly as you can.

Treadmill 1km

Press up x12

Dumbbell lunges x12

Rower x500 metres

Dumbbell clean and press x12

Medicine ball Russian twist x10

Treadmill 0.5km 2% incline

Strength workout:

If your goal is to improve your muscle size and strength then try this whole body workout that focuses on large compound lifts. Perform 3 sets of 8-10 reps of each exercise with a 45-60 second rest between sets. Aim to use a weight that has you struggling to complete the last few reps of the final set.

Barbell squat

Barbell bent over rows

Incline bench press

Barbell clean and press

Barbell stiff legged deadlifts

Kettlebell and VIPR workout

richb — Sun, 03 Apr 2011 13:42:11 +0000

Here is a workout that uses 2 of my favourite pieces of equipment, the kettlebell and VIPR. The session starts off with a bodyweight core circuit followed by 4 supersets that use 1 kettlebell and 1 VIPR exercise. The workout is finished off with one of the toughest whole body kettlebell exercises, the Turkish get up.

The workout is a whole body session that will help improve your muscle tone while at the same time raising your heart rate to give you some aerobic benefits as well as burning plenty of calories.

Warm up:

As always spend 5-7 minutes warming up before starting this workout.

For each superset perform both exercises back to back with no rest. At the end of the second exercise rest for 45 seconds and then repeat.

Core circuit:
Supermans x12 reps (Lie on your front with your arms extended out in front. Lift your chest and legs off the ground keeping your chin tucked in and head still)
Plank x60 seconds
Straight leg crunch with twists x12 (Lie on your back with your legs out extended and rest your hands on the side of your head. Lift one leg off the ground towards you whilst keeping it straight and at the same time crunch up and twist your opposite elbow towards the knee. Return and repeat on opposite side).
Rest for 45 seconds. X3 Sets

SUPERSET 1:

Kettlebell swings x12 reps
VIPR lunge with twist x20 reps
Rest for 45 seconds x3 sets

SUPERSET 2:

Kettlebell clean and press x12 per arm
Side lunge with reach x20 reps
Rest for 45 seconds x3 sets

SUPERSET 3:
Kettlebell high pulls x12 reps
VIPR squat with overhead twists x20 reps
Rest for 45 seconds x3 sets

SUPERSET4:

Kettlebell figure of 8 x20 reps
Burpee with VIPR side shuffle x10 reps
Rest for 45 seconds x3 sets

SET 5:

Kettlebell Turkish get ups x5 reps per arm
Rest for 45 seconds x3 sets

Below is a short video showing technique for all the kettlebell and VIPR exercises used within the workout.

Exercise of the week 06: Ground and pound

richb — Tue, 29 Mar 2011 11:38:22 +0000

Exercise of the week this time is influenced by the sport of MMA (mixed martial arts). Ground and pound is a term used when a fighter has knocked their opponent to the floor and is on top throwing punches and elbows, trying to finish the fight either via a knockout or to get the referee to jump in and stop it, this resulting in a TKO (technical knock out).

I use this conditioning drill not only within my personal training sessions but also in my group exercise programme that is based around the strength and conditioning training that fighters do in the build up to a fight. The exercise is not only fantastic for your heart and lungs it will also hit your shoulders, back and arms helping to improve muscular endurance as well as burning plenty of calories.

To do this drill you only need a punch bag placed on the floor and some boxing gloves or fingerless MMA gloves. The aim of the drill is simple, throw a mixture of strikes such as straight punches, hooks, elbows and hammer fists (Strike the bag with the side of your fist as if hammering a nail) from different positions on the bag. The positions used are detailed below.

Mount:

Place your knees either side of the bag so that you’re straddling it.

Knee ride:

Place one knee on the bag and the other leg out to the side.

Side control:

Place both legs out to the side so you are lying next to the bag. Use one arm to grab the bag and strike with your free arm.

If I am doing ground and pound drills myself as part of my own training then I would throw 10 strikes before switching position and keep repeating this for 30-60 seconds. If I use it with clients then I will call out the position I want them to move to or just shout change and let the client decide where to move to.

To get the most from this drill then make sure you throw each strike with maximum intensity and power.

Bag workout:

Here is a simple circuit that lasts 5 minutes just like a MMA round. It uses just a punch bag and bodyweight and the aim is to complete each exercise for either 60 seconds or 30 seconds and do the circuit twice for the 5 minute round.

Bodyweight squat

Ground and pound

Walk over press ups (Start with both hands on the bag and then take one off and out to the side and perform a press up. Push back over the bag to the other side and repeat).

Plank with knee strikes (Place your forearms on top of the bag and get into the plank position. From here throw alternating knee strikes into the bag whilst maintaining perfect posture).

Lateral jumps over bag

The “RCT”

richb — Tue, 15 Mar 2011 13:35:55 +0000

RCT stands for the “Results conditioning test” which is a 10 exercise workout that I have put together to test my clients aerobic fitness, muscular strength and endurance of the upper and lower body and their core strength and stability. The test uses 10 bodyweight exercises and the idea is to get clients working to their maximum effort so they reach muscular fatigue on each exercise. The test is scored by how many repetitions you can complete on each exercise, the first 9 exercises are performed for 1 minute each and the final exercise which is the plank is performed until complete failure. So for the first 9 exercises you will complete as many repetitions as you can within the 1 minute time limit and rest for 30 seconds between exercises. You can stop and rest at any time during the 1 minute of exercise. Your score is based on how many full repetitions you can complete using strict technique. So for example if you complete 30 press ups then your score for that exercise will be 30. On the plank it is a maximum hold test until muscle fatigue, so if you can hold it for 60 seconds then you will score 60 points. Below are the 10 exercises used.

Bodyweight squat: Clients must squat down until thighs are parallel to the floor.

Press ups: Only full press ups on toes are counted.

Elbow to knees sit up: With knees bent and arms across their chest, clients must sit up and touch their elbows to their knees without having their feet supported.

Jumping jacks: Legs must go wider than shoulders and arms must reach shoulder height.

Alternating leg bodyweight lunge: Back knee must almost touch the ground on each rep.

Recline rows: A slight bend in knees is allowed. Clients must get their chest to the bar and then lower back down so their arms are fully extended for reps to count.

Step ups: Use a step box that is 4 raises high. Whole of the foot must be placed on the box each time.

Tricep bench dips: Clients must lower themselves down so their arms are bent to 90 degrees for reps to count.

Burpees: Legs must be fully extended when kicked back and then clients must return to a fully upright position.

Plank: Must maintain a flat back throughout.

At the end of the test count up all your repetitions as well as the time held on the plank to give you your RCT score.

Aims:

Only perfect repetitions will be counted for each exercise. If a client can not perform a certain exercise then that is scored as 0 and they move on to the next one.

Clients should aim to complete at least 10 reps on each of the exercises to begin with. Those that are starting out will find the exercises that require lifting their own bodyweight the hardest to begin with such as press ups, recline rows and dips.

Aim to repeat the test every 8-12 weeks to check progression.

Do this test at the start of a session after a 5-10 minute whole body warm up.

This test is ideal for anyone looking to improve general fitness, muscle tone or strength and endurance.

Exercise of the week 03: Barbell and stability ball press up

richb — Mon, 28 Feb 2011 20:59:57 +0000

The exercise of the week is an extreme version of the press up that focuses on your chest (particularly the upper chest), shoulders (front deltoids especially) and triceps. It also tests your core stability and balance. To perform it you will need a barbell that is placed on a squat rack or power rack and a stability ball. Place your hands on the barbell with your hands slightly wider than shoulder width and then place your feet onto the ball that is positioned behind you (you may want to get someone to hold the ball for you to begin with to make it easier to get onto). The more of your lower leg that is on the ball the easier it will be to perform, so maybe try starting with your shins on it and then progress on to your toes. Once your feet are on top of the ball then position your chest over the barbell with arms fully extended, from here lower yourself down to the bar by bending your elbows aiming to maintain a flat back and keeping the ball as still as possible. From here contract your chest and push yourself back up to full extension and then repeat.

Below is a sample chest workout that will help to build strength and size that uses the above exercise.

Barbell and stability ball press up: 3 sets of 12 reps

TRX Chest fly: 3 sets of 12 reps

Single arm kettlebell floor press: 3 sets of 10 reps per arm

Incline dumbbell fly: 3 sets of 12 reps