Results Conditioning » fat burning

Vipr training

richb — Thu, 14 Apr 2011 21:17:00 +0000

This post looks at some more exercises that use the VIPR. At first glance the VIPR, which stands for Vitality, Performance, Reconditioning, looks like an inoffensive rubber tube. Many people may be mistaken for thinking they are just rubber barbells, they will pick one up and perform a few bicep curls and shoulder presses and then put them down and walk off wondering what all the fuss is about. The fact is that the VIPR is a fantastic piece of kit that can help burn calories and build strength through effective movement training, be thrown, slammed, dragged and anything else you wish to put it through and work the entire body using functional movements. This is one of the keys to getting the most out of this piece of kit, performing moves that will work the body as a whole.

My clients have found them both effective and enjoyable and have felt muscular aches in places they never thought they had muscles after a tough VIPR session. Below is a video showing some of the many moves and exercises that I have been using recently at the studio.

Side lunge and front lunge combo:

Hold the VIPR at chest height and perform a side lunge while extending your arms out to the side. Follow this with a front lunge with opposite leg and twist your opposite hand down towards your foot. Repeat for desired number of reps and then repeat on opposite side.

Overhead lunge and rotation:

Hold the VIPR overhead and perform a front lunge while at the same time twisting towards your lead leg.

Swing with side squat:

Hold the VIPR overhead and start with your feet together. Step to your side and slightly back and drop into a squat and then swing the VIPR through your legs. Return to start position and repeat on opposite side.

180 degrees rotation:

Squat down and hold the VIPR by your right hand side, from here swing it across your body and step your right leg over so that you end up in a squat position facing the opposite direction. Return to the start position and repeat for desired number of reps before repeating on opposite side.

Press up with VIPR roll:

Place one hand on the floor and one on the VIPR. Perform a press up and then roll the VIPR over to the other side and repeat.

Hop scotch:

Start with your feet together and then jump your legs out to the side and reach down with the VIPR taking your hand down towards your opposite foot. Jump your feet back together and moving forwards slightly repeat to the opposite side.

Side shuffle with backwards step:

Start with the VIPR on the floor, from here flip it over and shuffle sideways before taking a step back to the same side as you started and repeat. Move along for desired distance and then repeat going back in opposite direction.

Side flips:

With your hands on either side of the VIPR flip it over and move sideways. Keep this going for desired distance and then return back the way you came.

Results workout #27: KB3

richb — Thu, 05 Aug 2010 20:52:41 +0000

The KB3 workout is a 3 round workout that mixes kettlebell and bodyweight exercises together (hence the name). The workout is excellent for improving muscular strength and endurance, general body conditioning and cardio fitness as well as burning plenty of calories.

Each round of the workout is made up of 5 exercises that mix upper body, lower body, core and aerobic exercises together. The first time through the round you will complete 12 reps of each exercise then 10 reps and finally 8 reps. You complete all the reps back to back with as little rest as possible. At the end of the round rest for 1-2 minutes before starting the next round.

Round 1:

2 handed swings

Press ups

Burpees

Single kettlebell squats (Hold the bell at chest height)

Crunch with reach (Hold your arms above your head with your legs in the air. Crunch up and reach towards your shins)

Round 2:

High pulls

Bench dips

Squat jumps

Alternating front lunge (Hold the kettlebell at chest height)

Bodyweight Russian twists

Round 3:

Single arm snatch (Do all the reps on one arm and then switch)

Plank up and down (Start on your forearms and then push up into a press up position before returning back down to the plank position)

Double leg squat thrust

Stand up kneel down (Hold the kettlebell at chest height. From a standing position place one knee onto the floor and then the other before standing back up)

Oblique bicycle twists

Tips:

Spend 5-10 minutes warming up and cooling down before and after the session.

Use a weight that is challenging for 12 reps on each of the kettlebell exercises.

KB3 Challenge:

Keep an eye out for a challenge coming soon using this workout!

Barbell complex training “Video”

richb — Mon, 12 Jul 2010 20:25:48 +0000

This post looks at barbell circuits also known as barbell complexes. These complexes are designed to improve speed, conditioning, strength endurance and can have some aerobic benefits. The idea is to perform a circuit of barbell exercises back to back without any rest and ideally without putting the bar down. Since you are performing a group of exercises together the amount of weight you use will be much less then if doing the exercises individually. As mentioned barbell complexes are designed more for strength endurance rather than pure strength or muscle hypotrophy (increased muscle size). Complexes are also designed to be completed as fast as possible while maintaining good technique, this will help to improve your speed and will help to keep your heart rate elevated causing you to burn a significant amount of calories. I have posted 2 examples of barbell complexes that you can try. Complete 15-20 reps of each exercise and once you have completed them all rest for 1-2 minutes before repeating. Aim to complete 3-4 complexes. Increase the amount of weight you use once you can do 20 reps of each exercise and complete 3 complexes comfortably.

Complex 1:

Press up

Deadlift

Bent over row

Push press

Lunges

Good mornings

Complex 2:

Clean and press

Squat

Reverse lunges

Stiff legged deadlift

Upright row

Bent over row (underhand grip)

“Inferno” fat burning programme final part

richb — Sun, 11 Jul 2010 14:47:48 +0000

Well Rob has now finished the inferno fat burning programme and I am pleased to say it was a success. Rob has told me that he has noticed a change with his body shape; he has dropped a little weight and feels a lot fitter. The main result is that he has noticed a reduction of body fat around his mid-section and is leaner than before which was one of his main goals going into this programme. In this post I have outlined the entire programme so you can see just what I put Rob through over the gruelling 6 weeks.

Week 1:

As mentioned in previous posts the workout was split over 3 days with Rob doing 1 whole body session and then 2 split workouts. This was due to Rob training on consecutive days (Tuesday, Thursday and Friday). The sessions that were done on week 1 were also done on weeks 3 and 5 although the workouts were progressed over the 6 weeks.

Whole body session: (Tuesday)

This workout can be found here http://www.resultsconditioning.com/archives/1035

Chest, shoulders and triceps: (Thursday)

This workout can be found here http://www.resultsconditioning.com/archives/1044

Legs, back and biceps: (Friday)

This workout can be found here http://www.resultsconditioning.com/archives/1044

On week 3 all the cardio exercises were being done for 45 seconds and rest between circuits was down to 1 and a half minutes.

By week 5 Rob was doing the cardio exercises for 55 seconds and only having 1 minute rest between circuits.

Week 2:

The sessions done on week 2 were also done on week 4 and 6.

Whole body session: (Tuesday)

This workout can be found here http://www.resultsconditioning.com/archives/1063

Chest, shoulders and triceps: (Thursday)

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Results workout #24: Dumbbell and punch bag

richb — Sun, 11 Jul 2010 13:46:33 +0000

Here is a circuit workout that works the whole body mixing resistance training with high intensity cardio. All you will need to do this are dumbbells and a punch bag. The workout will help to improve strength, fitness as well as burning body fat.

Warm up:

As always spend between 5-10 minutes warming the body up with some light cardio such as shadow boxing, skipping, cardio machines etc.

Circuit:

Complete 10 reps of the following exercises.

PRESS UP

PULL UP

1 ARM DUMBBELL SNATCH (10 PER ARM)

DUMBBELL SQUAT (Hold a dumbbell in both hands at chest height and perform a squat).

DUMBBELL FRONT LUNGE (Hold a dumbbell in both hands at chest height and perform 5 lunges per leg).

V-UP

BICYCLE OBLIQUE TWISTS

At the end of the circuit complete a 3 minute round on a punch bag throwing a mixture of combinations. If you have not got use of a punch bag then try the alternative below.

Punch bag alternative:

Complete 30 seconds of the exercises below and complete this circuit twice for a total of 3 minutes.

BURPEE

SQUAT JUMP

ICE SKATERS

At the end of your 3 minute cardio round rest for 1-2 minutes and then repeat the circuit. Aim to complete 3 circuits before cooling down and stretching.

“Inferno” fat burning programme part 3.

richb — Fri, 04 Jun 2010 19:15:30 +0000

Rob is now into his third week of the Inferno programme and even though he is finding it hard going, he is enjoying it (if enjoy is the right word)! He told me that already he is feeling fitter and leaner which is excellent and we are both looking forward to seeing the end result.

In this post I have outlined the whole body circuit that we did during week 2. Rob will alternate from week to week between this workout and the other whole body session that I recently posted.

Since this is week 2 we have progressed the programme so now Rob will be spending 40 seconds on each of the aerobic exercises and only resting for 1 minute 45 between circuits.

Whole body workout:

2 Handed kettlebell high pull: 15 reps

TRX single leg lunge: 10 reps per leg

Double leg squat thrusts: 40 seconds

Single arm dumbbell snatch: 15 reps per arm

Single leg Swiss Ball Bridge: 10 reps per leg (Lie on your back with one foot resting on the ball and the other leg straight and held in the air. Lift your hips and raise your bottom off the ground. Return to the floor and repeat).

Medicine ball straddle jumps: 40 seconds (Stand with your feet either side of a low step. Bend your knees and rest the ball on the step before jumping up and landing softly onto the step. As you jump up reach over your head with the ball keeping your arms straight. Jump back down to the start position and repeat).

Perfect press-up: 15 reps (Press-ups using the perfect press-up rotating pads).

Powerbag reverse lunge: 6 reps per leg (Hold the bag on your chest and step backwards into a lunge alternating legs).

Lateral step jumps on and over: 40 seconds (Stand next to a low step and perform a 2 footed side jump onto the step aiming to land softly by bending your knees on impact. Jump off the step landing on the opposite side before jumping back over the step to the start position).

Abdominal circuit:

At the end of the 3^rd circuit I took Rob through a 3 exercise abdominal circuit. We completed 3 circuits with a 90 second rest in between each one.

Swiss ball jack-knife: 15 reps

Swiss ball crunch: 15 reps

Swiss ball plank: 20 seconds hold

“Inferno” fat burning programme part 2.

richb — Tue, 25 May 2010 19:51:24 +0000

In this post I will look at the next 2 workouts that I used with my client Rob as part of his inferno fat burning programme. As mentioned in the previous post I will using a split workout since Rob is training on consecutive days, so on Thursday night we trained chest, shoulders and triceps alongside high intensity aerobic work. On Friday it was time for back, legs and biceps as well as some abdominal work (we will train abs twice per week) and more high intensity aerobic work.

Again for these sessions reps were kept fairly high (around 15) and aerobic exercises were performed for 30 seconds each. Rest between circuits was still 2 minutes. As always we spent 5-10 minutes warming up before each workout.

Workout 1 (chest, shoulders, triceps).

Barbell bench press: 15 reps

TRX Front raise: Hold the TRX by both handles and start with your arms fully extended and leaning back (the further you lean back the harder the exercise). Keeping your arms straight, lift your hands above your shoulders and raise your body as you do so. Maintain a straight back throughout. 15 reps

TRX Squat thrust: Start in a press up position with your feet in the TRX stirrups. Alternating legs bring your knees into your body as fast as you can whilst maintaining a flat back. 30 seconds

TRX Chest press: 15 reps

Standing dumbbell Arnold press: From a standing position hold a pair of dumbbells at shoulder height with your palms facing towards you. Press the weights above your head while rotating your hands so your palms face forward at the end of the movement. 15 reps

TRX Jump squats: 30 seconds

Medicine ball walk over: Start with both hands on a med ball and take one hand off and place it on the floor. From here perform a press up and then return both hands back to the ball and repeat on the opposite side. 10 reps

Around the head rotation: Hold a weight plate in both hands at chest height. From here lift the weight over your shoulder and around your head. Return to the start position and then repeat going the opposite way. 15 reps

Lateral jumps over Powerbags: Place 3 bags on the floor spaced evenly apart. Jump sideways over each of the bags aiming to land soft each time. 30 seconds

Close hand press ups: 15 reps

Workout 2 (Back, legs, biceps, abdominals)

Renegade rows: 10 reps per arm

Wide leg squat: Hold a powerbag across your chest and perform a squat with your feet wider than your hips and toes pointing slightly out. 15 reps

Step jumps: Perform a 2 footed jump onto the step aiming to land soft by bending your knees on impact. Step down and repeat. 30 seconds

TRX Rows: 15 reps

Lunge with bicep curl: Hold a pair of dumbbells and perform a front lunge. As you bend your knees and lower your hips curl the weights up towards your shoulders. Step back and repeat leading with the opposite leg. 12 reps (6 per leg)

TRX Jump lunge: 30 seconds

2 Handed kettlebell swings: 15 reps

Stand to kneel: Hold a weight plate at chest height and from a standing position kneel down placing one knee at a time onto the floor. Stand back up and repeat. 15 reps

Hammer strikes onto tyre: For this exercise we used a 14lb hammer and swung it over head and striking down onto a large tractor tyre. For this exercise you could replace it with overhead medicine ball slams. 30 seconds

TRX Bicep curls: 15 reps

After 3 circuits were completed we did 3 abdominal exercises. Again these were performed in circuit fashion with a 90 second rest in between each circuit.

Roll outs: 12 reps

Medicine ball v-sits: Perform a v-sit whilst holding a med ball on your chest. 12 reps

Plank with up and down movement: Start in the plank position on your elbows. Hold for a second and then push yourself up onto your hands so your arms are fully extended. Return to the start position and then repeat. 10 reps

Next week’s session we will be increasing the aerobic exercises up to 40 seconds and reducing the rest periods down to 1.45 between circuits