We Wanna Make You Sweat

This exercise session was designed to fry the body, it will make a great demand on your nervous system, you can use this as a circuit routine or use the exercises individually in your training programme.

The session includes; Clean & Jerk x 6, Renegade Rows with 2 x 6kg Kettlebells, 10 x Hanging Toes To Bar, 6 x Handstand Press-Ups, (we actually started each round with 2mins of boxing pad work each) repeated 4 x WOW!

Note : If you experience any pain or discomfort in your back or groin, please stop and contact us or your local professional trainer

Paul Chek In Action

This is one our favourite video’s of Paul Chek demonstrating an exercise routine, a great way to cover most body parts, and fire up the metabolism

1. Walking Lunges with an Indian Club, alternating sides each step, 20 x forwards, 20 x Backwards

2. Chest Press, x 10 reps, we use the cables as Paul does, 99 lb is my max each hand to date (21-02-2011)

3. Chins, x 10 reps, alternating hands to bring forehead to, always going to full extension

4. Dumbbell/Kettlebell Swing, we use a 20kg dumbbell or a 12kg Kettlebell (the largest we have at the moment) let the bell dictate the pace of the pendulum effect, letting go of the weight at the top of the movement makes this a far more dynamic exercise

5. Swiss Ball Balance, with begginers to using the Swiss Ball we offer time just balancing, usually 1 minute total, but incorporating a bodyblade again makes for an interesting effect for the nervous system

This routine would be repeated 4 x

EXERCISE

6 x 20k Bentover Row then Clean & Jerk

6 x Press-Up then leg lift (keep hips level, just feel in glutes)

As many times around in 15 minutes, aim is for 8-10 (Phil managed 10 in 13 mins 32 sec’s, just short of 11 in the 15mins)

We use a 20kg bar for the Bentover Row/Clean & Jerk, and keep knees off the floor when doing Press-Ups/Leg lift.

Look out for our circuits and general exercise routines http://fitforyou.co.uk/fitness/abdominal-exercises-1-10kg-weighted-situp/

Note : If you experience any pain or discomfort in your back or groin, please stop and contact us or your local professional trainer.

Repeated 3 x

plus;
6 x 40k Good Mornings
6 x 60k Romanian Deadlift
6 x Swiss Ball, reverse Back Extensions

Repeated 3 x

Hams and low back fried!!!!

If you are wanting your legs to not only look great, but look balanced,then you have to pay attention to your hamstrings.

A lot of people concentrate too much on their quads, squatting, lunging, leg press etc this can lead to an imbalance of not only shape, but size and performance. If the quads are too developed an unequal pressure can be created at the knee, causing more wear on the cartilidge and or surrounding ligaments.

To get the legs balanced it’s a good thing to consider the ratio of strength between thigh and hamstring, the hamstring should be capable of 80% appx strength of the thigh. (i.e. If the thighs can handle 100k squat for 10, the hamstring should handle 80k for 10)

With the above taken in to consideration, and the exercise performed strictly, it is beneficial to pay attention to the tempo of the repetition. The firsty 3 exercises  (hamstring curls) performed above were using a tempo of 4sec’s for the negative (ecentric) and an explosive positive (concentric) movement. The next 3 exercises were performed using a tempo of 4 sec’s for the negative (ecentric) and 2 sec’s positive (concentric) movement.

The weight here is light, as we intend to build up the session intensity over a period of 6 weeks, and wanted to get the exercise correct, as the curls are unusual in performance, the deadlifts are potentially risky and work as pre-exhausters before the reverse back-extensions.

If you get weak quickly, or you want to make more of your session, you may benefit from stretching your hip flexors (psoas) as they may tighten during this routine, thereby reducing the dynamic power of the glutes and hams.

A lot of people know that you should warm-up before you exercise, but forget and what else you should do.

The Mobilisation is the start of your warm-up, you would at least, mobilise the body-parts you are going to exercise.

Taking each muscle group through their range of motion, starting very gently controlled at first, once each area is mobilised and you’ve assessed that you have no problems with those areas, and so avoid injury in your proposed exercise session, you can start to warm each area up, and start integrating movements into a full warm-up.