Skip to content

Exercise

This page includes a few sample workouts you might like to try, and some ideas on ways to work your body for fitness and strength. MND style workouts tend to be based around running and circuit training. It’s not all cardio, and it’s not all lifting weights. MotherNaturesDiet is all about a variety of exercise, using your body in ways that keeps you fit, strong, flexible and broadly capable.

I suggest you find a sport you love and play often – I love rock climbing, playing squash, distance running, mountain hiking and cycling. I suggest you try to work out in a variety of ways: some workouts should be gentle such as walking; some should stimulate your cardiovascular system, such as running, cycling and swimming; some should use your muscles, such as weight training; and some workouts should encourage you to stretch for flexibility, balance and suppleness – of course, nothing beats yoga.

The workouts here are mostly designed to move your body, keep you fit and stimulate your muscles. These are workouts I use, and I am a regular exercise addict type, so some of these are pretty hard. Adapt these to your standard, or use them as ideas to design your own training. If you are not used to strenuous physical exercise, consult your doctor before attempting anything listed here. If you are used to workout out and these are easy to you, write to me please and tell me what your workouts look like, so I  can try yours! If they are great, I’ll blog them here as guest posts! Thanks! healthy@dontstopmenow.me

===========================================================================

6*30 Push-Ups Challenge

I think I can honestly say that push-ups are my all-time favourite exercise. They are such a great tool, you can workout almost your entire body using push-ups, and there are literally hundreds of variant ways to do them.

The MND 6*30 Push-Ups Challenge is one of my favourite workouts. This is perfect for those days when you don’t really have time to workout, because the routine is so simple, and so quick, yet it gets your heart rate going, your metabolism fired up and your chest pumped.

It’s a simple test. A while back, I got to thinking how most people do push-ups in sets of 20. I had noticed that workouts of fewer sets of 30, or 40, or 50, were harder than longer workouts with many sets of 10, or 15, or 20. I tried a few different tests, and I realised that it is much harder to complete 200 push-ups if you do 5 sets of 40, compared to if you do 10 sets of 20. Even easier would be 20 sets of 10. I tested myself and discovered that I can do sets of 10 non-stop one every minute for at least half an hour before I am exhausted. But sets of 30 were much harder.

So my brain came up with a challenge…could I do 6 sets of 30 in 6 minutes?

The first time I tried it, it took 9 minutes 52 seconds, and it then took me about 3 months of trying the test a couple of times each week, to finally nail it inside 6 minutes.

Over the last few years year, I have challenged many people to try this test – some cannot even complete 1 set of 30, some come back and say the 6 sets took 6 days, some say 10 hours, some say 20 minutes, everyone is at a different level of fitness. If you take the challenge, you should try it out right away, and record your time – be it 6 days or 20 minutes, and then start hitting the test once or twice each week and recording your improving times. The goal is to nail the 6 sets in 6 minutes, go on, give it a try.

Personally, my record times so far, have slowly improved like this:
5 minutes 09 seconds – mid-2014
4:49 – Jan 2015
4:38 – 21st Feb 2015
4:10 – 28th Feb 2015
3:55 – 14th March 2016

===========================================================================

Sprint sets

This is a serious workout. This is intense and works your whole body, if you are not used to working out regularly, don’t try this.

You can do this barefoot on grass or sand if you live near a park or beach, or you can do this on a hard surface, whatever works for you. I jog for about 2 miles to warm up, and half a mile home afterwards to stretch and cool down.

  • Mark 2 points ideally about 200 meters apart, flat and straight. I use a tarmac drive at the local rugby club, at 6am there is no one about and it is flat, straight and exactly 200 meters from one end to the other
  • Starting at point 1, do 20 push-ups (some days it’s 30, or 40, in each set)
  • Spring up off the last push-up and immediately break into a flat out 200 meter sprint, to point 2
  • Your rest is the return walk to point 1
  • Repeat!

Stretch when you are finished. 8 sets is an OK workout if time is against me. 10 or 12 sets is my standard. 14 sets is for days I am feeling strong, but I admit that 14 sets is exhausting!

Think of it this way, if you do 10 sets, by the end of the workout you will have done 200 push-ups, 2 miles of jogging, more than a mile of recovery walking and more than a whole mile of flat out sprinting. Awesome training!

===========================================================================

Classics

When I am pushed for time, I will fit in multiple small workouts through my busy day. They will often include ‘classic’ moves such as –

Plank

If you don’t plank, then you should.

Lay down on the floor, prop yourself up on your elbows, with your elbows aligned vertically under shoulders. Raise your legs up on to toe-points (curl your toes up for comfort and stability) and lift your body flat and straight about 9 inches or so off the ground. Try not to look up too much, keep your neck straight and look down at your own hands.

Plank is a core exercise, so a good plank is a rail-straight body from your heels to the back of your head.

How long can you plank? 1 minute? 2 minutes? 3 minutes? 4 minutes?

Wall sit

Another classic, sit back against a wall, as if you were sitting on a chair, but there is no chair there, just your feet (shoulder width apart) square on the floor in front of you, and your back flat up against the wall, your thighs doing all the work holding you there.

It’s a classic, how long can you wall sit? 1 minute? 2 minutes? 3 minutes? 4 minutes?

Bare foot run

If you are not a runner, then you probably have no idea what all the fuss is about, however if you are a regular runner then you probably know about the big rise in barefoot running over recent years. If you want to know more, I recommend you read ‘Born To Run’ by Christopher McDougall, and then you’ll know.

I am a ten-times marathon runner, but those marathons cost me a trashed right knee, because I wasn’t running right. Now I am learning to run properly, bending my legs more, tipping my weight forward, landing on my mid-foot, not my heel, and springing off using my toes and calf muscles. The way to run, is bare foot. It’s a whole new game. Some days, 3 miles is plenty, and my calf muscles are done.

If you are a regular runner, especially if you are an over-weight runner, as I was for many years, using running as a ‘diet technique’, then I urge you to learn about the mechanics of bare foot running. I also urge you to watch out for the marketing companies who used to sell running shoes with massive amounts of padding and gel, for over £100 pounds a pair. Those people now work for the manufacturers selling ‘minimalist’ footwear…and now rubber Vibram’s or other minimalist ‘barefoot’ running shoes, despite being a third of the materials in those fancy running shoes, seem to cost even more. Beware of being ripped off by the latest trend!

Barefoot means Barefoot…you don’t need shoes, let alone shockingly expensive ones. Learn to run barefoot, then you can run in any shoes, once you have the technique right. Once you have learned, do what I do, and run bare foot in vaguely decent weather, and wear some regular cheap running shoes for cold winter when it’s frosty or snowy, but always run with a bare foot, ‘land on the mid foot’ technique.

===========================================================================

The Quickie ‘Stairs @ Home’ Workout

No time to work out?

Gym too far away? Raining outside? Easy home workout, takes only 7 minutes, do it twice a day if you can, just once is fine too:-

  • Start at the bottom of your stairs:
  • RUN up
  • 10 push ups
  • RUN down
  • 10 air squats
  • RUN up
  • 10 lunges (alternating sides)
  • RUN down
  • 10 push ups
  • RUN up
  • 10 squat thrusts
  • RUN down
  • 10 air squats
  • RUN up
  • 10 sit ups
  • RUN down
  • 10 star jumps
  • RUN up
  • Shadow box HARD for 30 seconds
  • RUN down
  • 10 more star jumps
  • RUN up
  • 10 more push ups
  • RUN down
  • RUN up
  • Crawl down on all fours…head first (go careful, no injuries falling down the stairs please!)
  • RUN up
  • RUN down
  • 20 star jumps
  • You’re DONE!

Where there is a will, there is a way! Just do it!

===========================================================================

Full Body Workload Test

This is an outstanding workout. I wanted to create a circuit workout using weights that would work my whole body, using all my muscles, but also one that I could work through at pace, creating an aerobic effect as well. I created my ‘Full Body Workload Test’ and then 2 variants (below) and these are all excellent tests of all round strength and fitness. The MND Full Body Workload Test

  • 30 Push Ups, feet elevated
  • 20 Full Squats, I use a 37kg barbell when I am at about 78kg bodyweight
  • 10 Pullovers, 10 kg weight plate
  • 10 Sit-ups, on Roman Chair hugging 10kg weight plate
  • 10 Back Extensions, on Roman Chair
  • 10 regular-grip Chins, good form, no kipping
  • 20 Leg Raises, use dipping bars, lift legs/knees alternating side to side
  • 20 Jab Cross combo’s on punch-bag
  • 20 Lunges, alternating 10 on each leg
  • 10 Regular Dips on parallel dipping bars
  • 20 Calf Raises on step, holding 20kg weight to chest

And you must keep moving at a steady, but fast pace –

  • NO rest between sets
  • NO rest between circuits
  • Finish 4 complete circuits
  • Must complete inside 40 minutes

The MND Full Body Workload is one of my favourite workouts, and it’s one of my measures of my own fitness.

Try it out, see how you get on, you should be able to set it up in any gym, it doesn’t need much equipment, just a chinning bar, dip bars, a sit up bench and a punch bag. So give it a try and I bet that on the first circuit you’ll be thinking “ah this is easy”. By the end of the second circuit, you should have a sweat on. By the end of the third circuit…well, I think you’ll start to feel it then. If you can breeze through the whole thing easy, all 4 circuits, then you must be pretty fit.

I love this workout. When I started doing it a couple of years ago, it used to half kill me to finish it in the allocated 40 minutes (you can go for 5 rounds in 50 minutes if you are really hard-core) but now I am getting fitter and I can finish four full circuits much faster. My personal record on this is now (late 2012):

  • 4 circuits: 28minutes 12 seconds (holy crap I was on good form that day! My 2nd best is 31:22…)
  • 5 circuits: 38 minutes 28 seconds
  • 6 circuits: 49 minutes 17 seconds

All those personal bests set in late 2012 aged 42…and even now, the workout still makes me feel completely knackered by the end!

If time is tight, this is a great workout. You exercise practically every muscle in your body, so lots of heavy anaerobic muscle work, but by working at a pace, you huff and puff and get an aerobic boost too. In just 40 minutes you have worked your whole body and given your ‘metabolic fires’ a boost for the day.

Just don’t cheat. It is meant to be fast-paced, there is no rest at all in the whole thing, but keep your form strict, don’t risk injuries, no sloppy ‘kipping’ on the chins. Touch the floor with your nose on every push up. Go deep on the dips. Lunge deep so your knee brushes the floor on every rep. Try it out and let me know if you like it!

Variation 1: The MND Upper Body Workload Test

  • 30 Push Ups, feet elevated
  • 20 Leg Raises, use dipping bars, lift legs/knees alternating side to side
  • 10 regular-grip Chins, good form
  • 10 Regular Dips on parallel dipping bars
  • 20 Inverted sit-ups (hanging on chinning bar)
  • 10 Regular Dips on parallel dipping bars
  • 20 Oblique sit-ups, 10 each side, on Roman Chair
  • 20 Lunges, alternating 10 on each leg (really, in an upper body workout, this is only here as an ‘active rest’ for you)

Again, pace must be steady enough to maintain good form (you don’t want injuries!) but fast enough to be breathing hard and fast –

  • NO rest between sets
  • NO rest between circuits
  • Finish 5 complete circuits
  • Must complete inside 50 minutes

Variation 2: The MND Quick Workload Fitness Test

  • 30 Push Ups (flat or decline, narrow or wide, or vary on each circuit)
  • 10 regular-grip Chins, good form, no kipping
  • 10 Roman Chair sit-ups
  • 10 Regular Dips on parallel bars
  • 10 Oblique sit-ups on Roman Chair, alternate side each circuit

And again, keep the pace, steady, laboured breathing –

  • NO rest between sets
  • NO rest between circuits
  • Finish either 4, 6, or 8 complete circuits depending on available time
  • Test: Must complete 6 circuits inside 30 minutes.

My personal record on this test (time of writing late 2014):

  • 4 circuits: 12 minutes 55 seconds
  • 6 circuits: 22 minutes 01 seconds
  • 8 circuits: 30 minutes 35 seconds

Don’t be fooled into thinking any of these are easy, they are not! When I first put them together, until I got used to doing them, they half killed me, and I needed almost as long afterwards to recover as the actual workout itself! Try these workouts and let me know how you get on – they are intense, fast, fun and surprisingly challenging!

===========================================================================

The ‘Hyde Park #1’ Workout

So named for obvious location reasons, I was meeting a friend to train in Hyde Park one morning, so I devised this workout, using no equipment other than a park bench, a low branch on a tree, and our own bodies. Start to finish including the warm-up and cool-down, this made for about 80 minutes work.

Warm-up: Jog for a mile and do a few stretches.

The Workout:

  • 30 decline push-ups (feet on back of a bench)
  • 30 squat jumps
  • 20 croc crawl push ups (email me if you don’t know what these are)
  • Bear walk 20 meters
  • 10 chins on low branch of tree
    • 20 deep, DEEP lunges – repeat 4 times
    • crab walk 20 meters – repeat 4 times
  • Hold partners legs sky-high (or rest his ankles on your shoulders once it’s too tiring to hold his legs right up) for deep push-ups on back of bench – 20 reps each
  • Pick up partner, run 20 meters, turn, swap partner and run back carrying the other guy
  • Squat, using each other as a barbell, 12 squats, holding partner across your shoulders
  • 20 reps – Standing jump and burpee crawl (email me if you don’t know what these are, they are exhausting!)
  • Bear walk 40 meters
  • Wheelbarrow partner 20 meters out, swap and wheelbarrow back
  • Shuttle sprint 20 meters (or more, nearest landmark) back and forth 4 times
  • 20 burpees with push-up
  • Core: 2 min plank, 1 min press up plank. No break. (3 mins total). This is a REST
  • 10 typewriter push-ups
  • 50 crunches (or sit-ups) – slow, this is a REST
  • Now Push-up/lunges superset: This is ONE SET:
    • 10 flat push-ups, stay in position, 40 mountain climbers
    • 20 deep lunges
    • Straight down – 5 slow push-ups, then stay there, 20 squat thrusts
    • 20 deep lunges
    • Straight down – 10 diamond push-ups, stay there, 20 mountain climbers
    • 20 deep lunges
    • Straight down – arms normal, 5 each side –
      • Push up, with left knee up to elbow
      • Push up, with right knee up to elbow
  • Up, sprint roughly 60 meters
  • 8 chins each on low branch of tree

The cool down: Jog for a mile and do a few stretches.

That’s it folks, find a park, have some fun!

===========================================================================

The ‘Hyde Park #2’ Workout

Again named for obvious location reasons, this is another morning routine I have used to train with friends in Hyde Park, again using no equipment just oru own bodies. Start to finish including the warm-up and cool-down, this made for about 80 minutes work.

Warm-up: Jog for a mile and do a few stretches.

Spend 5 minutes getting well warmed up doing:

  • Bear walk
  • Crab walk
  • Deep lunges
  • Croc crawl push-ups

If you don’t know what any of these exercises are, email me and I’ll post up video samples.

The Workout:

Find 2 points with roughly 30 or 40 meters between them, say 2 trees is ideal, but it can be anything, lampposts, benches, shrubs, marks on the grass, anything visible. We use the 2 points/trees as our workout ‘stations’ to perform a Pyramid. So you stand by one tree to start the pyramid, which is star jumps to start with, and you do 1 rep, just 1 star jump. then run to the other workout station/tree, do 2 reps. Run back to the first tree, do 3 reps, run back, 4 reps, run back sand do 5 reps, and do on.

Keep the pace, keep moving, so you run back and forth between the 2 stations/trees building up the reps each time, to the top of the pyramid (12 reps of star jumps in the first pyramid) and then keep going all the way back down to 1. There is no rest at any point, keep moving fast the whole time. As soon as you finish one pyramid, move on to the next. This workout is designed that each pyramid should not take much more than 5 or 6 minutes.

There are 5 pyramids, so the whole “pyramids section” of this workout should take about half an hour. It sounds easy, but trust me, by the end of half an hour, you’ll be sweating like crazy.

  • Pyramid 1: Star jumps up to 12 reps and back
  • Pyramid 2: Burpees (just regular quickie burpees, not with the push-up) up to 8 reps and back
  • Pyramid 3: Sit-ups to 10 reps and back
  • Pyramid 4: Sumo squats up to 12 reps and back
  • Pyramid 5: Push-ups to 10 reps and back

Now take a very short rest, and jog off half a mile to find a nice place for the second half of the workout. In Hyde Park, we use the wide sandy horse track that loops around the outer edge of the park, and sand is ideal for this, but equally you can use any place that offers you 150 to 200 meters of straight flat soft grass, sand or soil.

  • Mark 2 points ideally about 200 meters apart
  • Take your shoes off and leave them to one side
  • Starting at point 1, do 20 push-ups (yes, in the dirt, deal with it!)
  • Spring up off the last push-up and immediately break into a flat out 200 meter sprint, to point 2
  • Your rest is the return walk to point 1
  • Repeat! 6 times

The cool down: Jog for a half a mile and do a few stretches, if you have any energy left that is!!

===========================================================================

The Ultimate ‘Killer’ Core Workout

The secret to visible abs is not to do thousands of sit-ups, it is good diet and the right type of high-intensity training to burn away your body fat. However, working out your abs, and the other muscles that support your mid-section, does have many advantages. I am sure you have heard of the benefits of a strong core – the band of muscles around your middle that support and stabilize your lower spine, keep your tummy flat and your waist tight. There are many muscles in this area serving many purposes, from helping you with good posture, to creating stability and flexibility for many sports, to improving sexual function, to ensuring you age without low-back pain. The benefits of a strong core cannot be over-stated.

This workout is not for beginners, this is a routine I sometimes use when I want to really blast my mid-section. If you are not familiar with any of these exercises, proceed with caution, some of these require a bit of practice.

I start hanging upside down on a chinning bar:

  • 15 inverted sit-ups (weighted, 10kg) and 5-each-side inverted oblique crunches (weighted, 10kg) – 4 sets total, 60 second max rest between each set
  • L-seat pull-ups (10kg weight vest on and 1 kg ankle weights for superman strength)  – 4 sets of 6
  • Back extensions (on a Roman Chair) – 4 sets of 12, slow and controlled, do not over extend spine, only add weight vest if VERY experienced and well developed spinal erector muscles
  • Oblique sit-ups – 3 sets of 15 each side, non-stop
  • Dipping bars: Super-set dip then L-seat hold: 10 reps. Then straight into dip plus high kick for 10 reps – 2 sets of the super-set
  • On floor, use a gym mat or pad: Dynamic sit ups with partner, throwing 10lb or 12lb medicine ball. Sit on floor, bent knees, sit-up holding medicine ball, explode up throwing ball to standing partner, who should be standing on your toes, they catch ball and throw back, pushing you down into the downward portion of the next sit up. Repeat for 3 sets of 20 swapping non-stop.
  • 20 crunches (about 1 minute, do them slow and controlled, concentrate on crunching those abs)
  • 1 minute non-stop bicycle (legs in air, hips resting on hands)
  • 10 windscreen wipers, legs up, side-to-side, then down, keeping tension on your abs the whole time, and that’s BOTH sides is ONE rep (slow and controlled, legs to each side ten times, should take about 1 minute)
  • 20 push-ups (again slow and controlled, should take about 30 seconds)
  • 20 regular sit-ups
  • 20 push-ups (again slow and controlled, should take about 30 seconds)
  • Reverse pike (high toe and finger point crunches) non-stop 1 minute
  • Pike push-ups, 10, slow and controlled
  • Pelvic lifts 1 minute
  • On a workout bench, or holding a VERY solid piece of furniture: Dragon flags – 3 sets of 4
  • Plank (10kg weight vest) for 2 minutes

===========================================================================

The ‘Big Tyre’ Workout

Where I often go to train, I run around fields where some old agricultural tyres have been left lying in a ditch, and I often use these for my exercise. Here is a workout I devised that is all based around working out using 1 large tyre. I start with a 1.5 mile jog to warm up. My warm up run ends in a field with a large tyre. (For those who care, the tyre is an old Goodyear 20.8 R38, I Googled it, and it looks like it’s off the ‘big end’ of a John Deere combine harvester!) I don’t know what it weighs, but when I stand the tyre up, it’s as tall as me, so it’s approximately 6 foot in diameter, and it’s very heavy!

Here is the circuit:

  • Sit on the wall of the tyre, hook your feet inside, lean back, hold abs tight, do a set crunches. 25 reps
  • Standing two-leg bunny hop jumps on and off wall of tyre. 25 reps
  • Plank position, across tyre, body flat, resting on elbows and toes.
    • Jump feet out spread-eagle, then jump feet back together. 25 reps
    • Squat thrust, feet to floor in middle of tyre, then back out on to wall. 25 reps
  • Feet on tyre, hands on floor, decline push-ups. 25 reps
  • Hands on one side of tyre, feet on the other, flat push-ups. 25 reps
  • Hands on tyre wall, toes on ground, incline push-ups. 25 reps
  • Split-squat jumps. One foot on ground, one foot on tyre wall, squat jump back and forth swapping feet over. 25 reps
  • Back dips. Heels on one tyre wall, hands grip inside other edge, dip body in middle. 25 reps
  • Bunny hop feet together, into tyre, out other side
  • Turn and pick up tyre and flip over
  • Sprint 50 meters out, turn and sprint back
  • Bunny hop again, feet together, into tyre, out other side
  • Turn and pick up tyre and flip over again
  • Sprint 50 meters out, turn and sprint back

1 min rest

Repeat whole circuit 3 times

===========================================================================

Circuits with a partner. Let’s call this ‘Circuits Workout No:1’

Sorry for the lack of an original title! Sometimes I train together with a mate of mine, we train in an empty car park near my home, early in the morning, at first light. We do between 40 and 60 minutes each time, and we try to keep the intensity high.

In this unused car park where we train, there are a set of rusty bars, parallel bars, about 3 feet or so off the ground, unevenly spaced apart, ten of them in total…we have no idea what they were once for, but they make very handy workout equipment! There are also some trees at the other end of the car park, and we use them too.

Circuits Workout No:1

  • Short warm-up. Jog round the car park for 5 minutes, do a few push-ups, stretch a bit. Ready to go.
  • 30 decline push ups (feet on bars)
  • 30 sit ups
  • Fireman carry partner to tree (60 meters)
  • 10 chins each (on tree branches)
  • Fireman carry other partner back to bars
  • 20 corner dips (face into a right angle corner)
  • 10 decline wide-grip pull-ups (under bars)
  • 20 star jumps
  • 20 push-up burpees
  • 3 over-and-under hurdles (we use all 10 bars, 3 times each)
  • 15 decline bicep curl pull-ups under bars
  • 40 mountain climbers

NO rest between exercises, NO rest between circuits

Complete 3 circuits, 4 if possible.

Each circuit takes us about 12 minutes and we are usually puffing and sweating like crazy by the end!

===========================================================================

Chest workout No: 1

Sorry – not a very original name, ‘Chest workout No:1’! In just the same way that I make up most of my recipes as I go along, it’s pretty much the same with my workouts. Some are standard and I do them the same way every time, but many of them are different every time.

The other day was ‘chest day’ and I had a good blast and felt pumped doing this routine. I was pushed for time, so it was a full workout in just 46 minutes of pretty non-stop action.

  • Warm-up – 20 regular flat push-ups: comprised of 5 normal, 5 wide-grip, 5 on knuckles, 5 on fingertips.
  • 2 min rest while setting up home gym space
  • Exercise 1: Decline push-ups. Objective – 6 heavy sets, aiming for 6 to 8 reps per set.
    • Set 1: *Note: Feet elevated on 3 foot high bench, hands on push-up bars, 20 regular decline push-ups
    • 1 min rest
    • Set 2: As set 1, plus 12 kilo weight vest. 12 reps
    • 90 seconds rest
    • Set 3: As set 2, switch to 27 kg weight vest. 6 reps
    • 90 secs rest
    • Set 4: As set 3, 27 kilo vest. 4 reps
    • 2 min rest
    • Set 5: As set 4, 27 kilo vest. 5 reps. Max effort
    • 1 min rest
    • Set 6: As set 2, back to 12 kilo vest. 10 reps. Max effort
    • 1 min rest.
  • Exercise 2: Pec Flyes. Objective – 4 sets of 20. *Note: Pec flyes – I do these standing, using weights on pulleys I have crudely set up at home. First half of set is pretty easy, but second half is hard and gets a great pump going. Equivalent to using a cable crossover machine in a commercial gym.
  • Exercise 3: Flat push-ups on gymnastic rings. Objective – 5 hard sets, aim for 6 reps each set, but go to failure. *Note: As before, feet elevated 3 foot off ground on bench, this time, hands in gym rings, also 3 foot off ground. Ensure you have a padded crash-mat beneath you, accidents DO happen, especially if you are truly pushing to failure on the last rep.
    • Set 1: No vest, just body weight, good form. 12 reps
    • 1 min rest
    • Set 2: Add 12 kilo vest. 5 reps
    • 90 secs rest
    • Set 3: 12 kilo vest. 5 reps. To failure
    • 90 secs rest
    • Set 4: 12 kilo vest. 4 reps. To failure
    • 1 min rest
    • Set 5: No vest, just body weight. 6 reps. Failure.
    • 2 min rest
  • Exercise 4: Regular parallel bar dips. 3 sets, slow with good form. 10, then 20, then 20.

Finished. Pumped!

Chest day - pumped

Nice workout!

===========================================================================

WoW – Workout of the Week #1. Let’s call this one “300’s Plus”

I don’t create a new workout every single week, but I do create a new workout as often as I feel the need, to keep things fresh, interesting and varied.

This one is a workout for two people training together, and you ideally need a pair of boxing sparring pads. This workout takes about an hour, find some space outside and workout in the fresh air:

  • 50 jump squats
  • 50 decline push-ups (feet elevated 3 ft)
  • 50 1-leg hip raises (25 each leg)
  • 50 jumping lunge squats
  • 50 mountain climbers
  • 50 push-up burpees
  • 10 bear crawls (circa 40 yards each)
  • 2-min present (boxing drill)
  • Short rest (3 mins)
  • Repeat all
  • Finish with 16 heavy tyre flips (or if you can’t find a tractor tyre, try lifting and carrying anything heavy)

===========================================================================

3 Comments Post a comment
  1. Your website has very useful information for the mankind

    December 20, 2014
  2. Hi Karl, what exercise do you suggest for someone with a lot of joint and soft tissue pain (mainly piriformis SI and hip plus shoulder and neck) from fibromyalgia? I also react badly to chlorine so swimming is out too. Currently I can walk for about 40 minutes 2 or 3 times a week but it gets a bit boring 😊

    June 30, 2017
    • Hi Bridie,
      I recommend a mix of easy cardiovascular exercise (jogging, bike rides, swimming) and some weight training, plus walking, for everyone. However, given your limitations (fibro, and various musculo-skeletal issues) then it’s hard for me to offer any specific advice via an online comment. I would recommend you see an osteopath for exercise advice, or perhaps an osteopath and then a personal trainer, to find what is going to work for you and not aggravate your current issues and make them worse.
      I hope that is of some help!
      Karl

      July 5, 2017

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: