Results Conditioning » press ups

Fitness challenge #18: Bodyweight 100

richb — Thu, 29 Jul 2010 12:19:02 +0000

This is a very short challenge that should only take a few minutes to complete so would be ideal to use as a finisher at the end of a session. The workout hits most of your major muscles from your upper body (chest, shoulders and triceps) to your legs (quadriceps hamstrings and calves) as well as giving you a great aerobic workout. The aim is simple, complete 20 reps of 5 bodyweight exercises in the quickest time. The exercises are listed below.

Burpee

Jump squat

Press up

Squat

Double leg squat thrust

At the end of the workout stop your clock and record your time before cooling down and stretching out. See if you can complete all 100 reps in less than 2 minutes. If you really want to push yourself see if you can do the 100 reps in 100 seconds! Post your scores below and let’s see how we get on!

Here is my first attempt at completing the challenge in 100 seconds. 110 seconds later and I had finished! I am determined to smash the 100 second barrier next time!

Fitness challenge #17: Ultimate 10

richb — Fri, 23 Jul 2010 20:24:37 +0000

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 number of reps you complete is the score you get so if you complete 12 you score 12 points, if you manage the full 20 then it is 20 points. Once you have completed the circuit stop the clock, if you have managed to perform all of the reps and have finished the circuit in less than 10 minutes then you get bonus points for each second under the time (If you didn’t complete all of the reps and completed the circuit under 10 minutes then you don’t score any bonus points). So for example if you complete all the reps in 9 minutes 30 you will score 260 points (that’s 230 points for completing all the reps and 30 points for finishing the time 30 seconds under 10 minutes).

At the end of the circuit you get to rest but again you can score yourself some more points. You can decide to rest for between 30 seconds and 2 minutes. Take only a 30 second rest and score 30 points, 1 minute will get you 20 points, 1 minute 30 will score you 10 or you could take a full 2 minutes and score 0 points. So again if you complete all the reps in 9 and a half minutes and only rest for 30 seconds you would have scored 320 points (260+ 30 + 30). After your rest start the 2^nd circuit following the same rules as above. Again after the 2^nd circuit rest for as long as you need up to 2 minutes and then start your final circuit. At the end of this cool down and add up all your points to give you your ultimate 10 score.

Example:

Circuit 1: All of the reps completed in 9.45 and with only a 30 second rest scores 305 points.

Circuit 2: All of the reps completed in 9.55 with a 1 minute rest scores 285 points.

Circuit 3: All of the reps completed in 10.15 will score you 260 points.

Challenge score: 760

Ultimate 10 Circuit:

Press up x20

Barbell clean and press (Women 5kg per side using a Bodypump bar, men 10kg per side) x20

Burpees with a jump x20

Recline row x20

Medicine ball v-ups (Women 2kg ball, men 3kg) x20

Side jumps (For this I used a kick shield stood on its side to jump over) x20

Wall squat (Stand with your back against a solid surface and squat down until your thighs are parallel to the floor. Hold this position for a maximum of 60 seconds)

Dumbbell curl to press (Women 5kg, men 10kg) x20

Plank with weight plate side (Start in a plank position with a weight plate by your right arm. Grab the weight with your right hand and slide it over to your left hand. Use your left hand to slide the weight to the left side of your body. Reverse the movement and bring the weight back to its start position. This counts as 1 rep. Women 2.5 kg weight, men 5kg weight) x10

Double leg squat thrust x50

Aims:

Your first target should be to complete all of the reps for each of the 3 circuits which would give you a score of 780. Once you have achieved this then try to increase your score with time bonuses and reduced rest periods.

Results workout #25: P and N circuit

richb — Thu, 22 Jul 2010 20:49:39 +0000

Here is a workout that I designed for 2 of my clients Phil and Nick (hence the name of the session) to do while they are away on holiday. For this workout all you need are some dumbbells and a space of around 10-15 metres so it is ideal for outdoor use. The workout combines resistance exercises with shuttle runs to give you a circuit that will help to improve fitness, endurance and reduce body fat. The workout will have you doing descending reps on the resistance exercises while increasing the reps of the shuttle runs, this will really test your endurance as you will be having to run for longer with shorter breaks in between.

Warm up:

Start with 5 minutes of light cardio before starting the circuit.

Main workout:

For the main workout complete all the exercises back to back with little rest. At the end of the circuit, rest for a couple of minutes and then repeat. Aim to complete 3 circuits. The way the session works is that you will start with 12 reps on the resistance exercise followed immediately by 1 shuttle run (around 10-15 metres). After the shuttle run perform 10 reps of the resistance exercise followed by 3 shuttle runs and then finally 8 reps and 5 runs. Once this is done move on to the next resistance exercise and start again from 12 reps.

Example:

12 Press ups with 1 shuttle run

10 press ups with 3 shuttle runs

8 press ups with 5 shuttle runs

Circuit:

Squat to press (Hold a dumbbell at shoulder height. Perform a squat and as you stand up press it over your head. Complete the reps then change arms).

Press ups

Alternating front lunges

Dumbbell swings (Hold a weight in one hand. Bend your knees and swing the dumbbell through your legs. As you stand up swing the weight up to shoulder height. Complete the reps then change arms).

Plank with legs out and in (Start in a basic plank position with your feet together. Take your right leg out to the side and then do the same with your left. Bring the right leg back into the centre and then your left. This counts as 1 rep).

Dumbbell woodchops (Hold a weight in both hands and squat down. Start with the dumbbell by the side of your right knee. Rotate the weight across your body to shoulder height keeping your arms straight. Complete the reps and then repeat on the other side).

At the end of the last set of shuttle runs rest for 1-2 minutes and then repeat.

At the end of the workout spend 5 minutes cooling down and stretching.

Playing cards workout

richb — Mon, 19 Jul 2010 19:54:41 +0000

You may be wondering what a post about playing cards is doing on a site about fitness? Well if you fancy shaking up your training and doing something completely different then grab yourself a deck of cards. The principle is simple; pick 2 exercises one for the red cards and one for the black. So for example red could be press ups and black could be pull ups. Turn a card over and do the number of reps that matches the number on the card, so for a 5 of clubs you would do 5 pull ups. For picture cards I used the following reps, Jacks 11. Queens 12, Kings 13 and for Aces it was 20 reps. Below are some sample rounds which I used recently within my circuit class and with clients. Check out the combinations I used for when a joker was turned over.

ROUND 1:

Red cards: Press ups

Black cards: Burpees

JOKER: If this card is turned over then perform 10 burpees complete with a press up and jump.

ROUND 2:

Red cards: Barbell clean and press

Black cards: Jump squats

JOKER: This time perform 1 clean and press, put the bar down and do 1 jump squat. As you land back on the floor squat down grab the bar and repeat. Perform 10 combination reps.

ROUND 3:

Red cards: Barbell high pulls

Black cards: Double leg squat thrusts

JOKER: This time for a joker card perform one high pull and put the bar down. Keep your hands on the bar and do one squat thrust before immediately standing back up and repeating. Again complete 10 reps.

ROUND 4:

Red cards: Barbell push press

Black cards: Lateral jumps over barbell (Jumping over the bar and back counts as 1 rep)

JOKER: Do one push press and then put the bar down, complete 1 lateral jump and then repeat for 10 reps.

Tips:

: For each round I turned 10 cards over but feel free to change the number depending on time and fitness levels. You could try and do the whole pack!!

: I used a mixture of resistance and aerobic exercises for each round but again you can change this to suit your own needs.

MMA conditioning workout “video”

richb — Tue, 13 Jul 2010 21:04:50 +0000

This post looks at a workout I did recently that uses the training principles from my MMA conditioning class. The workout takes exercises and drills used by professional mixed martial artists (MMA) within their conditioning training. The workout is a circuit based session that is split into 5 minute rounds the same as an MMA bout. Each round is made up of 5 exercises with the exercises either being done for 1 minute or 30 seconds. In this workout I did 30 seconds per exercise and did the circuit twice through for a 5 minute round.

Warm up:

For this workout I warmed up with 5 minutes of shadow boxing throwing a mixture of punches and knee strikes.

Round 1, 3 and 5

Here are the exercises I used for rounds 1, 3 and 5.

Lower body: Squat to step up and knee strike

Start with your left leg on the step and the other on the ground. Squat down and then explode up into a step up. As you step up throw a knee strike with your right leg. Second time around perform on the opposite leg.

Cardio: Knee ride to sprawl

Start with one knee on the bag and one off (Knee ride). From here perform a sprawl by dropping your hips to the floor before jumping back into knee ride on the opposite side.

Upper body: VIPR uppercuts

Start in your fighting stance holding the VIPR. Perform an uppercut movement bringing the VIPR up and over your shoulder. Not only will this work your shoulders and arms but it is great for your lower back and oblique’s. Again perform 30 seconds on one side and switch sides second time around.

Core: Hip drags

From a press up position drag the VIPR under your body to the other side by exploding through your hips. This exercise is great for the core as well as working the hips and will help a fighter when it comes to grappling and ground fighting.

Cardio: Single leg squat thrusts

From a press up position jump one leg up towards the chest and then back out again while the other leg stays in the air. Change legs second time around.

Rounds 2 and 4

Lower body: VIPR Rotating lunge

This exercise not only hits your legs but will work your core and helps to mimic throwing a hook punch.

Cardio: 3 strike ground and pound

From the knee ride position throw one punch, elbow and hammerfist strike before switching sides and repeating.

Upper body: Walk over press up

Start with one hand on the floor and one on the VIPR. Perform a press up and then crawl over the VIPR performing press ups as you move.

Core: Plank with plate drag

Start in a plank position with a weight plate by your right arm. Drag the weight from one side to the other aiming to keep your body as still as possible.

Cardio: Lateral jogging

Using objects such as VIPR, hurdles, powerbags etc. Jog sideways over the objects keeping your knees up and holding your hands up in a boxing guard. This exercise is designed to help with a fighters S.A.Q (speed, agility and quickness).

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)

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.

Members challenge: Big 50

richb — Tue, 29 Jun 2010 19:56:32 +0000

For those of you who have looked at the Big 50 workout you will have noticed the challenge option at the end of the post. Well now here it is in all its glory for you lucky members!

All you need is a barbell and some weights and lots of energy. The circuit is split into rounds and each round is made up of 3 exercises. For this workout we are using high reps so it is 50 per exercise although you don’t have to complete them all in one go. You can break the 50 reps down anyway you like so for example you could complete 5 sets of 10 reps of each exercise or 2 sets of 25, as long as you complete 150 total reps. You complete each round as quickly as possible making sure to use perfect technique all the way through. At the end of each round stop the clock and rest for 2 minutes before restarting the time and beginning the next round.

Warm up:

Make sure to spend 5-10 minutes warming up with some light cardio before starting this challenge. Check out the Big 50 workout for a bodyweight warm up you could try.

Round 1:

Push press

Press up

Double leg squat thrust

Round 2:

Deadlift

Crunch with legs up

Squat jumps

Round 3:

Barbell snatch

Alternating leg front lunge (50 per leg)

Burpee

Round 4:

High pull

Single leg squat (50 per leg)

Ice skaters

At the end of the challenge stop the clock and record your time before spending 5-10 minutes cooling down and stretching.

Aims:

First target should be complete this challenge in around 25-30 minutes. Anything under 25 is excellent. See if you can get your time down to less than 20 minutes.

For this challenge I have been using studio barbells such as the ones used within Bodypump classes. Women have used 2.5kg per side on their push press, snatch and high pulls and 5kg per side for the deadlifts. For the men it has been 10kg per side for deadlifts and 5kg per side for the other 3.

If you get your time down to less than 20 minutes then look at increasing your resistance on the barbell exercises.

While you can complete the reps how ever you wish, see if you can work up to doing all 50 in one go for each exercise.

Results workout #23: Big 50

richb — Sat, 26 Jun 2010 13:06:44 +0000

Here is another workout I did with my Saturday morning circuit class. All you need is a barbell and some weights and lots of energy. The circuit is split into rounds and each round is made up of 3 exercises. For this workout we are using high reps so it is 50 per exercise although you don’t have to complete them all in one go. You can break the 50 reps down anyway you like so for example you could complete 5 sets of 10 reps of each exercise or 2 sets of 25, as long as you complete 150 total reps. The way this worked with a large class was that as soon as somebody had completed all the reps then they would start jogging around the studio, I would then set my stopwatch for 1 minute. Once the minute was up the round was over regardless of whether everybody had completed all the reps or not. This helped prevent people standing around doing nothing while waiting for others to finish and meant that everyone could work at their own pace. Below is how the rounds looked as well as the warm up we used for this class.

Warm up: For the warm up you only need your bodyweight and a small weight plate or cone.

Squat: 10 reps

Jumping Jacks: 30 seconds

Alternating leg front lunge: 10 reps (5 per leg)

Scissor jumps: 30 seconds

Side to side crawl: (Start in a press up position with your hands and feet close together. Move your right hand and right leg out to the side and then repeat with your left side before bringing right hand and leg back in followed by your left side). 30 seconds.

Front hops: (Jump forwards and backwards over your weight plate aiming to stay light on your feet and keep your heels off the ground). 30 seconds

Alternating leg side lunge: 10 reps (5 per leg)

Side hops: (Same as you front hops except jumping from side to side over your weight plate). 30 seconds

Rotational reverse lunge: (Perform a reverse lunge but rotate your back leg behind your front leg like your doing a curtsey. Step back and repeat with the opposite leg) 10 reps (5 per leg)

Jogging on the spot: 30 seconds

Complete this x2-3 for your warm up.

Round 1:

Push press

Press up (Aim to complete each rep with a tempo of 2 seconds lowering and 2 seconds pushing back up)

Double leg squat thrust

Round 2:

Deadlift

Crunch with legs up (Again aim to complete these with a tempo of 2 seconds up and 2 seconds down)

Squat jumps

Round 3:

Barbell snatch

Alternating leg front lunge (50 per leg)

Burpee

Round 4:

High pull

Single leg squat (50 per leg)

Ice skaters

At the end of the workout spend 5-10 minutes cooling down and stretching.

Tips:

: Spend around 2 minutes resting between rounds. Use this time to change the weights if needed ready for the next exercise.

: Once you can complete 50 reps of the barbell exercises in one go then look at increasing the weight slightly.

Challenge:

If you fancy a challenge then see how fast you can complete all 4 rounds. Stop the clock between each round and give yourself 2 minutes rest before starting again.

Exercise clinic #5: Press-up “Members video”.

richb — Wed, 02 Jun 2010 17:14:46 +0000

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 easier or harder as well as hitting different muscle groups and having different training effects (such as the plyometric press-up to help improve explosive strength and power).

Basic press-up:

The most common version of the press up involves placing your hands slightly wider than your shoulders and whilst on your toes in a prone position lower your body towards the floor by bending the elbows. If you find this difficult to do to begin with, then start of with a kneeling press-up where you do the same thing but with your knees resting on the floor. The closer your knees are to your hands the easier the exercise becomes. Another easier variation involves placing your hands on a wall and pushing yourself away. The further the feet are from the wall the harder it becomes.

Below I have listed some variations of the basic press-up that will work you in different ways and have also included a video showing them all in action.

Staggered: By placing one hand slightly further forward than the other this will result in more work placed on your core as well as placing slightly more load onto one arm.

Spiderman: As you perform a press-up bring one knee up towards your elbow. Again this will help to place more emphasise onto your core.

Close hand: By placing your hands shoulder width or closer this will place more emphasise onto your triceps.

Walk over: Start with both hands on the step and then take one off and onto the floor and perform a press-up before returning to the other side and repeating. This exercise can be performed explosively as well which can help in improving your body’s explosive strength and power as well as having some aerobic benefits. This exercise can also be done with a medicine ball for a harder variation which will place more emphasise onto your core and stabilising muscles around the shoulders.

Drop press up: Starting with each hand on a low step placed slightly wider than shoulder width. Drop your hands off and onto the floor before rebounding back up and onto the step. Again this is an explosive exercise that can have great benefits in improving power.

Explosive: As the name suggests this is another plyometric exercise to help with explosive strength and power. Start with your hands either side of a low step and lower your chest down towards it. From here explode back up jumping your hands off the floor and landing onto the step.

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