Results Conditioning » warm up

Functional flexibility “Members”

richb — Tue, 09 Mar 2010 12:14:12 +0000

When it comes to warming up most people will spend a few minutes doing some type of cardio exercise followed by a few static stretches. This post will look at dynamic stretching often referred to as functional flexibility as a way of warming up the body before exercise.

Dynamic stretching uses the force production of a muscle and the body’s momentum to take a joint through its full range of motion for example leg swings and walking lunges. I use this type of flexibility work with many of may clients as a pre-activity warm up as not only do these type of exercises help to raise the heart rate it also prepares the muscles specifically for the type of movements I will have them doing during a session, such as squats, lunges, rotations and presses etc.

Below are 5 dynamic stretches that you could try as part of your warm up.

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Lean muscle building programme:

richb — Mon, 30 Nov 2009 13:43:00 +0000

If your goals are to increase lean muscle size whilst dropping body fat then this 8 week programme is for you. Many people believe that building lean muscle and dropping body fat can not be done at the same time since you have to consume more calories than normal to increase muscle and reduce your calories if you are trying to lose body fat. Now it is much harder to gain muscle tissue when calories are low enough to promote fat loss but it can be done. Nutrition plays a very important part in achieving this as protein intake must be kept high and eaten throughout the day. As well as this a balanced training programme combining weight training and cardio. The Lean muscle building plan is an 8 week programme that combines circuit style resistance training using compound exercises, cardio training and a sensible eating plan.

Here is what 2 of my clients said about the lean muscle plan after completing the programme.

Over the past 6 weeks I have been doing a Mass Building programme with Rich, this has helped me shift fat, and build muscle. It really has motivated me being able to see the changes in my physique each week during this programme, and I would highly recommend it to anyone wanting to build lean muscle and shift any stubborn areas of fat.

ROB

For impressive results in a short space of time this is a fantastic programme. I gained 5lb of lean muscle and reduced my body fat by 1% from 13.8 – 12.9.

GREG

Below is an example of one of the training sessions used within the programme.

Warm up:

The warm up uses a mixture of mobility exercises and body weight movements that help to prepare the body for the exercises used within the main workout and raise the body’s core temperature.

Arm swings x10

Prisoner squat x20 reps

Reverse lunge x10 per leg

Side lunge x10 per leg

Press up with rotation x10 reps

Repeat 2-3 circuits of the warm up.

Core circuit:

Perform 3 exercises back to back with a minute rest at the end of the circuit. Repeat x3.

Example circuit: Medicine ball crunch x12 reps, Medicine ball Russian twists x12 reps, plank hold for 30 seconds.

Main circuit: Perform these 6 exercises back to back and then rest for 1-2 minutes at the end of the circuit. Once you can complete 12 reps of an exercise over 3 circuits and it feels comfy then increase the resistance used.

SQUAT

PULL UP

BENCH PRESS

CLEAN AND PRESS

KETTLEBELL SWINGS

STIFF LEGGED DEADLIFTS

At the end of the 3^rd circuit we finish the session with a superset for biceps and triceps. Again this is done for 3 sets of 12 reps.

Example:

BICEP EXERCISE : Barbell curls

TRICEP EXERCISE: Close hand bench press

Members can get the lean muscle building programme for FREE. You will receive a manual that includes the entire training programme complete with pictures to demonstrate technique, progressions and regressions for each exercise, training log and a diet plan. Non members can purchase the lean muscle building programme for only £9.99.

Results workout #1: Bodyweight training

richb — Fri, 06 Nov 2009 12:57:38 +0000

Every week on the Results blog you will find a workout that you can try. All workouts will use equipment that can be found in most gyms and health clubs. This weeks workout will work the whole body using just your bodyweight so can be done either at home or at the gym.

Warm up: Spend 5-10 minutes warming the body up with a mixture of light cardio, mobility exercises and stretching.

Perform all these exercises back to back with little or no rest in between.

Press ups: 15 reps

Bodyweight squats: 20 reps

Front plank: Static hold for 30 seconds- 1 minute

Front lunges: 10 reps per leg

Side plank: Static hold for 30 seconds per side.

Close hand press ups: 15 reps

Side lunges: 10 reps per leg

Crunch legs up: 20 reps

Burpees: 10 reps

Squat thrusts: 30 seconds- 1 minute

Rest for 1-2 minutes and then repeat the circuit 3-4 times. After your last circuit is completed then spend 5 minutes cooling down and stretching. Hope you enjoy it and feel free to post on the site how you get on.

New Video- Chairty warm up

richb — Sun, 18 Oct 2009 12:33:04 +0000

On September 27^th myself and fellow fitness professional Marvin Burton took the warm up for the 10k cancer research run held at Kedleston Hall Derby. The warm up consisted of a short Body Combat routine some simple aerobics and stretching. If you were one of the 1000 people who took part then I hope you enjoyed the warm up, had a good run and raised lots of money for this good cause.