The ultimate 10 challenge is a 10 exercise circuit that has you scoring points for number of reps completed; time the circuit is finished in and for taking shorter rest periods. For each of the exercises there are a maximum number of reps that you aim to complete such as 20 for the press ups. [...]
The press-up is a fantastic body weight exercise that works the muscles of the chest (pectorals), shoulders (deltoids) and back of the arms (triceps) as well as requiring the core the work to help maintain optimum posture. There are many different versions of the basic press-up that you can use to make the exercise either [...]
Welcome to my Results Conditioning “Big book of challenges”. In here you will find 30 fitness challenges that will test your aerobic and anaerobic fitness, muscular endurance and stamina as well as pushing you to your very limits.
I use fitness challenges with my clients as one way of monitoring progress and as a way for [...]
This workout consists of 5 rounds of 5 lung busting exercises to give you a tough cardio workout that will help improve your aerobic fitness, burn calories and work the muscles of your legs, back and shoulders. The 5 rounds will take you around 15-20 minutes to complete which means you should be done in [...]
The burpee is a fantastic bodyweight exercise that I use a lot within my circuit classes as well as with personal training clients. It works many of your major muscles including your legs, chest, shoulders and core as well as your heart and lungs. There are many different versions of this exercise and in this [...]
In this post we look at 6 dynamic exercises that use a medicine ball and a low step. The medicine ball is a very versatile piece of kit that can be found in most gyms and is also an ideal home training aid since they are cheap and do not take up much room. Many [...]
Today Marlon was accompanied to training by one of his teammates from the Devils Pit MMA gym. Since there were two of them I decided to make today’s session circuit based and have them working for 3×5 minute rounds to help simulate an MMA bout. Round 1 would be upper-body focused where as the second [...]
This workout mixes plyometric exercises along with high repetition resistance exercises to give you a session that will help you to improve your cardio fitness, muscular endurance and stamina as well as burning plenty of calories.
All you need to do this workout is a barbell and a step box. The aim is to complete 45 [...]
This challenge mixes plyometrics with one of the most effective compound lifts to give you a tough workout that will work most of the major muscles in your body as well as giving you cardiovascular benefits. The aim is perform 10 reps of the barbell clean and press, plyometric press-ups and double legged squat thrusts [...]
This workout mixes resistance exercises with plyometric training to help you improve your strength, speed and power. Plyometric exercises involve your muscles being loaded and then contracted in rapid sequence which can help you to jump higher, run faster, throw further, punch harder etc which is why this type of training is used by many [...]
