Results Conditioning

Dumbbell complex “Members video”

richb — Wed, 10 Mar 2010 14:33:55 +0000

A few posts ago we looked at a complex exercise using the Powerbag. The Powerbag is a very effective and versatile piece of kit but for many people it may not be readily available to them. This post looks at a complex exercise using dumbbells, which are found in most health clubs and are very popular home training tools. This complex exercise will work the legs, arms, shoulders, chest, back, and core and will also have some cardiovascular benefits. Below I will break the complex exercise down to each of the individual components and then there is a video showing it in action. Finally there is a sample workout involving this exercise that’s uses dumbbells and body-weight.

*****
You need to be logged in to see the rest of the post. Login using the box in the sidebar.
Not registered?
Click on the 'register' button below to sign up to one of our great packages which will allow you to view all the posts (including exercise vidoes and workout plans) and participate in online challanges.

*****

Fitness challenge #12: Clean and press

richb — Tue, 09 Mar 2010 21:42:18 +0000

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 and to complete 5 sets in your fastest time.

Tips:

: Make sure you fully warm up before starting this challenge.

: Start with a lightweight on the clean and press and then work up until you are using your normal weight for 10 reps.

: For the plyometric press-up use a low step or Powerbag to jump your hands onto.

: If you can’t complete plyometric press-ups with a good technique then begin with the basic version and work up to this.

Beach body plan weeks 10-12 “Members”

richb — Tue, 09 Mar 2010 14:16:05 +0000

As we head into the last 3 weeks of the beach body plan it’s time to turn your body into a fat burning machine with some high intensity circuit training. Circuit training combines resistance exercises alongside high intensity aerobic work. This means you will be keeping you heart rate elevated throughout the session so even when you are doing a resistance based exercise you body is still burning fat. By combining cardio and resistance together it also means you will be able to get more completed within the same amount of time especially when the transition times between exercises are kept to a minimum.

For the last 3 weeks we are also getting rid of the cardio machines and this time are focusing on short bursts of high intensity aerobic work using plyometrics and body-weight exercises.

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.

Results workout #16: 3 Round kettlebell circuit

richb — Tue, 09 Mar 2010 11:44:45 +0000

This kettlebell workout is nice and short (but far from easy!) and can be completed in around 20 minutes. The workout is ideal for those who want to focus on their muscle endurance and stamina. As well as this the workout will burn plenty of calories, as you will be working continuously for 3-5 minutes this will help to raise your heart rate and keep it elevated throughout the session.

Warm up: Spend 5-10 minutes warming up with a mixture of light cardio and mobility exercises that focus on the hips, hamstrings, lower back and shoulders.

Round 1. Single arm snatch and 2 handed swings:

Start of by performing 5 snatches with your right arm, and then grab the bell with both hands and complete 5 swings. Follow this with 5 left arm snatches and then another 5 swings. Keep this going for the full 3-5 minutes aiming not to put the bell down alternating between snatches and swings. Once you can complete 5 continuous minutes without stopping and it feels comfortable then increase the weight of your kettlebell.

Round 2. Single arm lunge and 2 handed squats:

Hold the bell in your right hand in rack position. Perform 5 front lunges stepping forward with your left leg. Then hold the weight in both hands at chest height and complete 5 squats. Rack the weight on your left and perform 5 lunges stepping forward with your right leg. Keep this going alternating between lunges and squats for 3-5 minutes. Once you can complete 5 continuous minutes without stopping and it feels comfortable then increase the weight of your kettlebell.

Round 3. Single arm row and 2 handed high pulls:

Hold the bell in your right hand and step forward with your left leg. Tip forward from your hips whilst maintaining a flat back and perform 5 rows. Follow this with 5 2 handed high pulls before completing 5 left arm rows. Keep this going alternating between rows and high pulls. Once you can complete 5 continuous minutes without stopping and it feels comfortable then increase the weight of your kettlebell.

Below is a video showing a sample of each of the 3 rounds.

Fitness challenge #11: Powerbag 2

richb — Wed, 03 Mar 2010 09:51:24 +0000

This 9-exercise circuit challenge again uses the versatile and effective training tool, the Powerbag. The aim is to complete 2 circuits of the below exercises in the fastest time. Before you start this challenge spend 5-10 minutes doing some light cardio to warm up. Then perform 10 reps of each of the 9 exercises to help you prepare the body for the main workout. Once you have done your warm up circuit you can begin the main challenge. Start the clock and complete the first circuit in your quickest time using perfect technique throughout. At the end of this circuit stop the clock and take a 2-minute rest before starting the last round. Restart the clock and complete your second circuit, at the end of this stop the clock and record your time. Try to re-do the challenge every 6-8 weeks to see if you can improve your time. Once you find the workout is getting easier then look at increasing the weight of the bag.

Clean and press: For this challenge we are performing this exercise without using the handles. This will make the exercise more taxing on your arms, shoulders and core as you try to control a continually moving bag. 10 reps

Front squat: Hold the bag across your chest. 20 reps

Front lunge: Hold the bag across your chest and alternate legs. 20 reps (10 per leg)

Shoulder to shoulder: Hold the bag in the middle and press it from one shoulder over your head to the other shoulder. Use your legs to assist with the press. 20 reps (10 per arm)

Bent over rows: Keep your back flat throughout and pull the bag up into your stomach. 20 reps

Woodchops: Hold the bag by the side of your right knee and then swing it across your body over your left shoulder by rotating your hips. Keep your elbows slightly bent. 12 reps (per side)

Walk on: Place your hands either side of the bag in a press up position. Place your hands on and off the bag whilst maintaining a flat back and a strong core. Alternate which hand you lead with. 20 reps

Burpee: As you stand up from your burpee lift the bag off the floor keeping your arms straight and your back flat. 10 reps

Lateral jumps over bag: Jump over the bag aiming to land soft each time by bending your knees slightly on impact. 20 reps

Beach body plan weeks 7-9 “Members”

richb — Mon, 01 Mar 2010 13:52:52 +0000

So we are now half way into the beach body programme and hopefully by now you are feeling better and starting to notice a few changes in your physique. Again we are stepping up the programme over the next 3 weeks introducing you to superset training and fitness challenges.

Warm up: As before spend 5 minutes doing gentle cardio followed by 3-4 of the exercises used within the first 6 weeks. Again perform 2 sets of 12 reps of each of the warm up exercises.

Superset training: For the next 3 weeks you will be doing superset training for you resistance section. Superset training involves performing 2 exercises back to back, with no rest in between, for either the same muscle or opposing muscles such as the biceps and triceps. This means you will be working all your major muscle groups with more intensity and volume while still completing your workout in around the 60-minute mark. For each superset perform 12 reps of each exercise (unless otherwise stated) and have a 45 second rest between supersets. Complete 3 sets of each.

5 Of the best: “Members”

richb — Wed, 24 Feb 2010 14:24:39 +0000

In this post I will look at 5 very effective exercises that I use within my personal training sessions that work multiple muscle groups in one go. Using exercises that target a large number of muscle groups will cause your body to work harder compared to exercises that work muscles in isolation. These exercises will cause your heart rate to rise and for your body to expand more calories.

Create your own fitness challenge

richb — Mon, 22 Feb 2010 11:43:36 +0000

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 improved. These fitness challenges range from short 5-10 minutes ones, which are done either at the beginning or end of a session or ones that last the entire hour. If you fancy putting together a challenge simply pick what equipment you wish to use, whether you want to do it with just one piece of kit or use a mixture. Then pick your current fitness level and finally the length of time you want it to last for. Post the information in the box below or e-mail me directly at resultspt@hotmail.com and you will receive it the same day. Then if you wish to see how your score compares against other people then post your challenge and your score on the site.

Cardio: Pick from equipment such as treadmills, rowers, cycles etc.

Bodyweight: Ideal for home use.

Kettlebells: Try the kettlebell 660 challenge or create or own.

Powerbag: The 10 minute Powerbag challenge is one of the most popular at the Resuls studio and now you can create your own to rival it.

TRX: Create a challenge using the effective suspension trainer.

Free weights: Try the 300 barbell challenge or create your own.

MMA Conditioning: I use challenges at the end of my MMA conditioning circuits. Create one here using a mixture of punch bags, plyometrics and sport specific movements.

Current fitness level: Beginner, intermediate, advanced.

Challenge length: 5 – 60 minutes.

Results workout #15: Core circuit

richb — Sat, 20 Feb 2010 20:35:50 +0000

Many people train with the goal in mind of losing body fat from around their mid-section and achieving a flat stomach. While you cannot spot reduce when it comes to dropping fat you can certainly follow a programme that will help to target your abdominal area. This workout mixes resistance exercises that will work all of your core muscles alongside high intensity cardio to help burn away the fat.

Complete all these exercises back to back with little rest in between. At the end of the circuit rest for 1-2 minutes and then repeat. Complete 3-4 circuits.

Warm up: Spend 5-10 minutes warming up before starting the workout.

Stability ball press-ups: By performing a press-up with your feet on stability ball this will force your core muscles to work harder compared to a basic press-up as they work to keep you balanced. The less of your body that is in contact with the ball the harder the exercise becomes. Aim to complete 12 reps.

Stability ball jack-knifes: This is a great exercise that will target your abdominal and hip muscles and requires a lot of core stability to perform. Get into a press-up position with your feet on the ball. From here bend your knees and draw the ball towards your chest. Extend your legs back out to the start position and repeat for 12 reps. Check out the technique for this exercise at http://www.resultsconditioning.com/archives/512

Burpee: This exercise will get the heart and lungs working and burn plenty of calories. From a standing position bend your knees and place your hands on the floor. Drive your legs back until they are fully extended and you are in a press up position. From here jump your feet forward bringing your knees up to your chest and then stand back up and repeat for 40-60 seconds. This exercise can also be performed with a press up and a vertical jump as you stand up.

Single leg squat: As well as targeting the lower body this exercise will hit the core muscles as well. Stand on one leg and slowly squat down keeping your floating leg slightly in front of your body. Squat down until your thigh is parallel to the floor or as low as you can without losing balance or it compromising your posture. Stand back up by pushing through your heels and glutes.

Single leg one arm row: By taking your basic single arm row and performing it on one leg will help to activate your core muscles as they work to stabilise and help to balance the body. Hold a dumbbell in one hand and balance on the opposite leg. Tip forward at the hips so your chest is around a 45 degree angle to the floor whilst maintaining a flat back. Row the dumbbell into your side by contracting your back muscles and pulling your elbow up. Complete 12 reps per arm. Members can check out this exercise in action by going to the dumbbell and step workout post.

Double leg squat thrust: Keep that heart rate up with this tough cardio exercise that is also very taxing for the lower body. From a press up position jump both feet forward bringing your knees up to your chest. Return to the start position and repeat for 40-60 seconds.

Medicine ball woodchop: This is a great rotational exercise for hitting the abdominals and obliques. Stand with your feet slighlty wider than your hips and hold a ball in both hands by your right hip. Twist the ball across your torso keeping your arms extended. Rotate the ball until are arms are extended slightly above your left shoulder. Return the ball back to the start position and repeat for 12 reps and then repeat on the opposite side.

Medicine ball Russian twists: Another great exercise for targeting the abdominals and obliques. Balance on your bottom with legs in the air and maintaining a straight back. Hold a medicine ball in both hands and then twist the ball side to side by rotating the torso and keeping your lower body still. Complete 12 reps per side.

Medicine ball jump squats: Finish the circuit with this taxing lower body exercise that will keep the heart rate elevated and keep your body burning fat. Hold a medicine ball across your chest with both hands. Perform a basic squat and as you stand up jump into the air. Land softly and then repeat for 40-60 seconds.

Once you have completed all 3 circuits then spend 5 minutes cooling down and stretching.