Saturday, September 24, 2011

TOTAL CIRCUIT 005

Another week and another Total Circuit for you!

This week has been great with a nice change in the weather bringing much milder temperatures here as we head into the autumn. So nice!

Here is this weeks Total Circuit workout. As always there are 10 exercises that you will do for 1 minute each and run through the whole lot twice for a total of 20 minutes of a whole body workout.

Here are the exercises; some you have done already and some are new so remember to watch the video to see exactly how to do each one properly.


TOTAL CIRCUIT 005 - 20 minutes total time

Squat + Star Jump
Leg Raise Ball Pass
Tiger Push Ups (Diamond Hand Push Ups + Downward Dog)
Moving One Leg Squats - Left Side (you will need a chair for this one)
Moving One Leg Squats - Right Side
Boat Pose
Uneven Sideways Push Ups
Elastic (or light weight) Shoulder Combo (you need your elastic or a light weight for this one)
Lunge Jumps
Skipping


And here is this weeks video:




So there you go. Feel free to ask any questions you might have and I will get to answering them straight away. So now watch the video, set your timer and GO!!!

Happy training guys!
Duncan

Friday, September 16, 2011

TOTAL CIRCUIT 004

Hi again all!

First of all let me apologize for the delay in bringing you this workout. I have been away a little longer than expected at a climbing festival in northern China but now I am back home in Yangshuo and training hard :)

I have the next Total Circuit workout for you today which is one with a little focus on cardio so it is one that you really can push hard with.

As usual it is 10 exercises in a row that you will do for a minute each and rotate through twice for a total of 20 minutes. Remember to push yourself as hard as you can and feel free to vary the exercises if that are too difficult (such and doing push ups from your knees if need be, etc).

Ok, here we go!


TOTAL CIRCUIT 004 - 20 minutes total time

Skipping (use a skipping rope or any piece of rope you can find)
Chair Step Up Burpees
V Sits
Mountain Climbers
Breakdance Pushups
Squat Jumps
Elbow Prop Scissors
Chair Step Up Burpees (They are so good we're doing them twice!)
Wide Side To Side Push Ups
Starjumps


So best thing to do is watch the video and see how all the exercises are done then set your stopwatch and go for it! Here's the video for this workout...




Enjoy!

Duncan

Thursday, September 8, 2011

A quick update...

Just a quick one guys and gals,

Today I am off to compete in a rock climbing competition in northern China and will be back on Monday so on Tuesday I should have another new Total Circuit up for you that I have prepared already.

Have a great weekend all, see you back here really soon!

Duncan

Sunday, September 4, 2011

FITNESS TEST 001 & 002

Good morning fitness fans and freaks!

Today I have something a little bit different for you. Today we are going to do 2 different fitness tests instead of our usual work outs. These tests are a great way to measure your fitness and guage your improvement as you go along on your fitness journey.

The 2 tests I have for you are very different from each other; one is an all round Fitness Test and one is a core abdominal Fitness Test. I highly recommend keeping a training diary and you can write down your times for each test and then in a week or two you can go back and repeat the tests to see if you can beat your own times.

Ok, so let's get into it!!!


FITNESS TEST 001 - General Focus

All of the exercises are ones that you have already done in previous Total Circuit Workouts so you will be familiar with them all and you will be performing 40 reps each of the following exercises in this order... just watch the video if you need reminding about how to do any of the exercises correctly.

Star Jumps (Jumping Jacks)
V Sit
Push Up
Push Up Burpees
Leg Raise Ball Pass
Shoulder Press
Sumo Squat with Side Leg Raises


So, press start on your stopwatch using it just as a timer and perform 40 reps of each of the 7 exercises in that order and then record your time to try and beat next time. Remember to perform the exercises properly, don't get sloppy and lazy!

My time for this Fitness Test was 12:57 - Can you beat that?


And now for the next one...


FITNESS TEST 002 - Core Focus

So this Fitness Test is based entirely around your core abdominal muscles and is a great workout in it's own right for any time and is a great one for all you climbers and other sports people out there to do regularly. It is a killer 300 rep core workout or test, go get it!

Start your stopwatch as a timer and then perform the following exercises... you perform timed planks and boat pose first for a total of 3 minutes then perform 30 reps of the remaining 7 exercises. For the static poses I count each 2 seconds and 1 rep.
Again you will have seen almost all of these exercises in previous Total Circuit workouts but watch the video first to make sure you get each exercise right.


1 minute Plank
1 minute Boat Pose
1 minute Side Plank (30 seconds each side)

Then do 30 reps each of the following...

Leg Raise Ball Pass
Raised Leg Hip Ups
Twisting Leg Raise
Elbow Prop Scissors
V Sit
Leg Raise
Crunches

And there you have it. My time for this Core Fitness Test was 12:00 - Can you beat that too?


Here is the video showing the exercises in both of these Fitness Tests:





Ok, so now go out and give them a try and don't forget to record your times in you diary and then come back to them in a week or two and see if you can beat your time as you get fitter!

Enjoy and I will be back with our next Total Circuit workout that I have ready for you in the next few days... Go get it!

Duncan.