After the “Design your own workout” post proved popular I have decided to put together a “Create your own challenge” post. At Results I use fitness challenges as a great way of monitoring clients progress. Once they have completed a challenge they will then do it 6-8 weeks later to see how much they have [...]
If you have seen or done some of the workouts on this site then you will know I am a huge fan of circuit training. I have been teaching circuit training classes to large groups for over 10 years now and use it as part of my one 2 one and small group sessions. I [...]
This whole body circuit uses 2 of my favourite pieces of gym equipment, the powerbag and kettlebell alongside bodyweight exercises. The aim of the workout is to complete 3 full circuits with a 1-2 minute rest in between. Spend 5-10 minutes warming up before starting.
EXERCISE
REPS
V-ups
12
Bent over row, clean and press combo
12
2 Handed kettlebell swings
12
Powerbag walk [...]
This powerbag exercise involves putting 5 different movements together to form one complex set that will work the entire body. Below I have listed the 5 exercises individually along with teaching points and then have included a video showing the complex set in action. Finally I have included a sample workout that includes the complex [...]
Powerbag compilation:
Powerbags are an excellent training tool that we use a lot at our Results personal training studio to help increase strength, improve muscle tone, reduce body fat and increase cardio fitness. Powerbags are filled with sand to create instability during exercise which means your core and stabilising muscles will be forced to work harder [...]
This workout uses elements of the MMA conditioning class ( http://www.resultsconditioning.com/mma-conditioning) for a circuit based session designed to help those who want to improve their fitness and conditioning for mixed martial arts. The workout mixes plyometric exercises, sports specific movements and striking drills over 5 rounds. Each round lasts for 6 minutes, with 1 minutes [...]
The aim of this challenge is to perform 4 sets of the following 4 exercises in the quickest time possible. By the end of the fourth exercise you may find that it is far from fun!!
Warm up: Spend 5-10 minutes warming up with a mixture of light cardio, mobility exercises and stretching.
Barbell clean and press [...]
For this challenge all you need is one powerbag. For woman use a 7.5kg or 10kg bag and men 15kg-20kg. Spend 5-10 minutes warming up before starting the challenge. Perform 5 reps of the following exercises, clean and press, burpees and lateral jumps. This is 1 set and the aim is to complete as many [...]
This circuit is designed for those who want to improve their conditioning for mixed martial arts (MMA) since it involves a lot of sports specific movements such as crawls, sprawls and get ups but can be used by anyone wanting a different type of workout that will help to improve muscular strength and endurance, cardio [...]
Whole body powerbag workout. Perform each exercise for between 30 seconds-1 minute. Aim to complete 3-5 circuits.
