Results Conditioning » cardiovascular

Fitness challenge #41: Cardio kettlebell

richb — Sat, 17 Dec 2011 15:38:24 +0000

Here is a challenge that is performed over 5×5 minute rounds and mixes kettlebell exercises with high intensity cardio training. The aim of the challenge is to complete as many sets as you can over the 5 rounds of training. Each round is made up of 1 kettlebell exercise and 1 cardio based exercise and are outlined below.

ROUND 1:

Single arm swings x10 per arm

Burpees x10

ROUND 2:

Single arm snatch x10 per arm

Squat jumps x10

ROUND 3:

Figure of 8 x20

Alternating squat thrusts x40

ROUND 4:

Single arm floor press x10 per arm

Bench hops x20

ROUND 5:

High pulls x20

Jumping jacks x20

Scoring:

Completing both exercises counts as 1 set. If at the end of the 5 minute round you have finished all the reps of the kettlebell exercise but not the cardio one then this will count as a half set. At the end of the 5 rounds count up all your full and half sets for you challenge score.

Aims:

Use a kettlebell that will challenge you for each of the exercises.

Rest for 2 minutes between rounds.

First target should be 20 total sets and then see if you can get up to 25 or above.

Focus pad finishers

richb — Sat, 26 Nov 2011 18:12:58 +0000

One of the ways I give my clients a good cardio session is by working on the focus pads. Doing pad work not only gets the heart rate elevated, which will help burn away body fat and improve aerobic fitness, it can also help to improve speed, reflexes and hand eye co-ordination. Pad work is also a fantastic stress buster after a hard day at work and a great mental workout as you have to throw the right combinations on commend. When I do pad drills with clients I will use a system of numbers with each number relating to a set combination that the client has previously learnt, so for example if I call out number 2 then they will throw a jab, cross combo. With this I will sometimes mix in MMA (mixed martial arts) type moves and drills such as elbows, knees, kicks, sprawls and takedowns. Clients will normally work on the pads for 1-3 minute rounds depending on fitness levels with 1-2 minutes rest in between. Focus pad rounds will often be mixed in with other types of circuit training to offer a whole body workout that is varied and interesting as well as being effective. Below are 2 ways I sometimes finish off a focus pad session. Both of these drills are very taxing and are designed to push my clients to their limit, making sure that by the end of the session they have nothing left and can go home feeling like they have given their all!

Conditioning drill:

This first drill mixes 1 minute pad rounds with a 1 minute bodyweight conditioning round. You start off by performing a minute round on the pads, as soon as this is finished you go straight into the below conditioning round aiming to complete 10 reps of each of the exercises within the minute.

Squats (Keep your hands up by your chin in a boxing guard throughout the squats)

Press ups (Perform on your fists with your gloves on)

Crunch with reach (Legs in the air and hands above your head crunch up and reach for your feet)

Burpee

If the minute runs out before you have completed the 4 exercises then you just go straight into the next round of pad work without any rest. If you complete all 4 exercises within the minute then what ever time is left is used for rest (if you do complete all 40 reps within 1 minute chances are you will only get a few seconds to rest anyway!)

Keep repeating the 1 minute of pad work and 1 minute of conditioning for as many rounds as you wish. I would normally aim for 2-3 rounds of each.

Shuttle runs:

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. 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. Of course you can alter the length of the shuttle runs depending on what space is available.

If you haven’t got a willing partner to hold the pads then why not try the above drills but use a punch bag instead or if this is not available you could even do 1 minute rounds of shadow boxing. With shadow boxing focus on speed, technique and footwork and since you don’t need any equipment there is no excuses for not trying it!

VIPR Workouts

richb — Tue, 15 Nov 2011 21:53:48 +0000

Here is another post that looks at exercises that use the latest craze, the VIPR. Below are just some of the many movements you can use with this versatile piece of kit followed by a few sample workouts for you to try.

Side lunge with overhead rotation

High to low rotational press

Front lunge with side bend

Front lunge with tricep extension

Deadlift to uppercut lunge

Woodchops

Side shuffle with catch

Front shuffle with side jump

Side lunge switch

Diagonal step to shuffle

Cardio circuit:

Deadlift to uppercuts x10 lunges per leg (Perform as quickly as possible)

Woodchops x12 per side

Side shuffle with catch x20 reps (For each time the VIPR is dropped then you perform a burpee at the end of the circuit as a forfeit).

Front shuffle with side jump x1 minute

Side lunge switch x30 seconds

Diagonal step to shuffle x1 minute.

Rest for 1 minute and repeat x3.

Whole body workout:

Side lunge with overhead rotation x10 reps per side x3 sets.

Side lunge switch 30 seconds x3 sets

High to low rotational press x10 per side x3 sets

Front lunge with side bend x12 reps x3 sets

Woodchops x12 per side x3 sets

Front shuffle with side jump 1 minute x3 sets

Diagonal step to shuffle 1 minute x3 sets

“Rodney”

richb — Tue, 04 Oct 2011 20:56:57 +0000

The latest addition to the Results studio is Rodney the grappling dummy! While he may only be short (1.2m) he is a fantastic tool that I use with clients for ground and pound drills as well as throws and slams. Picking up a dummy and slamming it into the floor before jumping on it and throwing punches and elbows is a great calorie burner. It will also test your aerobic and anaerobic fitness which is something many people don’t experience within their normal cardio training. Slamming a dummy into the floor with all your might and then throwing fast and hard punches into it will quickly get you gasping for breath and when this is repeated over and over again for 3-5 minutes, you will soon be struggling to get the oxygen you need! Below is a short video of me performing a 3 minute round on Rodney. The aim is I throw, slam or trip him to the floor before throwing 10 strikes, repeating this is often as I can before the time runs out. See if you can perform 20 or more throws with a 3 minute round and when you can then why not step it up to a 5 minute round or get hold of Rodney’s bigger and heavier brother!

MMA VIPR drill

richb — Thu, 04 Aug 2011 19:58:25 +0000

Here is another drill using the VIPR that is ideal for those training in mixed martial arts. The drill mixes 2 high intensity VIPR exercises alongside ground and pound work. It is perfect for combat athletes as it uses explosive movements such as sprints and slams which will help you improve your power endurance, alongside sport specific movements such as ground and pound and sprawls. To perform the drill you will need plenty of space (why not get outside and enjoy the British summer!), 1 VIPR that is heavy enough to challenge you and 1 punch bag. First you will start with the VIPR on the floor and from here you will grab the end of it tip it over and drive it into the ground as if slamming an opponent into the mat. Repeat this and alternate which side of the VIPR you move to (as shown in the clip below). Try and use enough space that allows you to perform 4 or more slams before reaching the bag. Once you get to the bag jump onto it and throw 30 strikes from different positions on the bag. Finally pick the VIPR back up and perform a sprawl, as you stand up explosively throw the VIPR down the room. As soon as you have released it then sprint after it and then repeat from the start. If you’re using a large space then complete multiple sprawls and throws until you get the VIPR back to its start position. Aim to complete this drill for 3-5 minutes to simulate the length of a MMA round. Check out the video below to see it in action.

VIPR Fun

richb — Wed, 25 May 2011 20:44:46 +0000

Here is another post that looks at the functional training tool, the VIPR. This piece of kit is fantastic for working the body as a whole, using the principle of training movements and not muscles. So for example you can be doing an exercise that is hitting your lower body whilst at the same time working your upper body and forcing you to use your core muscles. There are countless number of exercises/movements that can be performed with this great piece of kit working the body in all planes of motion and directions. Below is a short video where I’m trying out a few of the many exercises, so if you have a VIPR handy why not grab it and give them a go.

High Intensity Circuit

richb — Sat, 21 May 2011 19:41:52 +0000

Here is a workout I did today after a long stint of PT and teaching group exercise. I was feeling pretty tired and didn’t feel like training and it would have been easy to give it a miss and save it for another day. Instead I decided on a high intensity circuit that I could complete in as little as 20 minutes. I wanted a workout that would get the heart rate up and burn plenty of body fat while taxing the heart and lungs as well as working on strength and power. I picked 6 exercises that I decided would give me the most bang for my buck and mess me up a little! The exercises were a combination of explosive movements, plyometric exercises and strength work. I would complete the exercises back to back without any rest and once the circuit was finished I would take a short rest. I didn’t time the rest breaks I just gave myself enough time to partially recover before starting again. I wanted to keep the heart rate up which is why the rests were kept to a minimum. Doing this meant that each circuit was tougher than the last and by the end of it I was well and truly done in. I managed to get in 4 circuits within the 20 minutes. Below are the 6 exercises used along with the reps for each one as well as a short video showing the whole of round 3.

2 Handed swings x12

Body Rocka burpee with narrow press up x10 (Keep your elbows tucked in during the press up and take your chest right down to the Rocka).

Resistance band punches x50 (25 per arm)

Barbell push press x10

VIPR squat to uppercut x10 per side (Squat down and bring the VIPR to the side of your right knee. As you stand up step forward with your left leg and swing the VIPR over your left shoulder to perform the uppercut).

Clap press up x10

Aims:

For the resistance exercises use a weight that is challenging from the first set.

Keep your rests to a minimum.

Warm up for 5 minutes before doing the circuit.

Fighting fit 2

richb — Sun, 15 May 2011 18:56:04 +0000

A few months ago I put together my Fighting Fit challenge which was a 20 minute challenge that was based around the type of training done by mixed martial artists (MMA). The challenge involved 8 exercises made up of a mixture of striking and conditioning drills and the aim was to complete as many sets as you could within the time limit. Now I bring you my Fighting Fit 2 challenge which works on the same principles as before but is done over 30 minutes and using 9 exercises. The only equipment needed to perform it are 2 punch bags, 1 upright for the punch and kick combo’s and 1 floor bag for the ground and pound. The aim of the challenge is the same; you complete as many rounds as you can during the time limit with you resting as often as you wish but without stopping the clock. By working almost continuously for half an hour this will help you to improve your stamina and endurance and prepare the body for the high demands of an MMA bout which normally lasts for 15 or 25 minutes. Also a round should last around the same length as an MMA one (5 minutes) which will help again prepare your body for working at high intensities over a 5 minute period. Normal rest between rounds in MMA is 1 minute so aim to keep your break between challenge rounds to less to help give you that extra gas in the tank on fight night! Check out the 9 exercises below which again is a mixture of striking drills and conditioning exercises as well as a short video showing exercise technique.

Alternating stance Jab, cross, lead hook, rear roundhouse kick x12 reps

Reverse lunge with knee x20 reps

Ground and pound 10 strikes from each of the 5 positions (side control left, knee ride left, mount, Knee ride right and side control right).

Spiderman press up with feet on bag x20

Jab, cross, sprawl x10

Plank with knees to bag x20

Get ups x10

Lateral jumps over floor bag x20

Alternating front kicks x20

Aims:

See if you can complete 4-5 rounds to begin with.

Keep your rest between rounds to a minimum.

Throw all strikes with as much power as you can to simulate competing in an MMA bout.

Exercise of the week #12: Kettlebell complex

richb — Wed, 11 May 2011 19:58:35 +0000

A couple weeks back the exercise of the week was a complex set using a VIPR; this time around we look at one that involves a kettlebell. Once again we are performing 9 exercises back to back without any rest. Normally I would spend between 40-60 seconds on each exercise depending on the client I am training which means each complex set is going to last in the region of 8 minutes or more. Because of this not only are you going to get a great strength and endurance workout but also cardiovascular benefits, as working non stop for this amount of time with exercises that work large muscle groups will certainly elevate your heart rate. As with the VIPR complex set I would normally break the 9 exercises down into blocks of 3 to begin with and do some abdominal exercises such as plank variations or high intensity cardio such as burpees in between, again this would depend on the individual being trained. So for example I may do a Kettlebell deadlift followed by a static plank hold then move onto the high pulls again followed by the plank and then finish with the single arm swings and one final set of the plank. After doing this I would then put all 3 kettlebell exercises together performing each one for 40-60 seconds without any rest in between. In between the next 3 kettlebell exercises I would do the same but use a different exercise in between for example a side plank and then repeat the same principle with the final 3 kettlebell exercises. Once this had been done I would then put all 9 exercises together and perform 1-3 complex sets depending on variables such as length of session, fitness levels and aims and goals of the client. Below is an example of how this workout could look as well as a short video showing exercise technique.

For this workout complete 40 seconds of each of the kettlebell exercises.

Round 1:

Deadlift

High pull

Single arm swings

In between each set of the above exercise do 12 reps of knee drivers before putting all 3 exercises together for one mini complex set.

Knee drivers: Place your hands on a low step and get into a press up position. Whilst maintaining a strong core and a flat back pull one knee into the step. Extend the leg back out and then repeat on the other side.

Round 2:

Squat to press

Lunge with rotation

Side lunge with curl

In between each set of the above exercises do 12 burpees before putting all 3 exercises together for a mini complex set.

Round 3:

Around the head rotation

Single arm rows

Press up with 1 hand on the kettlebell (Perform either 20 or 40 seconds per side depending on fitness level).

In between each set of the above exercise do 12 reps of rotational knee drivers before putting all 3 exercises together for one mini complex set.

Rotational knee drivers: Get into the same position as the knee driver but this time as you draw the knee in rotate your hips so that you are bringing the knee towards the opposite elbow.

Complex set:

Put all 9 exercises together and complete them back to back without any rest. Complete 1-3 sets with a 1-2 minute rest between sets.

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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