This weeks workout is a quick 12 minute home leg toning workout.
It is a mixture of short burst of High Intensity cardio with bodyweight strength exercises.
Warm up by performing 10 reps of each exercise and then hit your stop watch and go for 12 minutes.
See the video below for quick demonstrations and instructions.
This is a perfect home fitness workout for busy men or women who want to start dropping body fat and showing some toned muscle.
****STOP**** doing jump lunges and jump squats etc in your fitness classes if you cannot perform these 9 exercises with perfect form.
Every second fitness video on the internet has coaches or clients doing jump squats, jump lunges and all sorts of crazy plyometrics.
You have to EARN the right to do these exercises or else you will be in a lot of pain within a year or two.
Watch the video and let me know if you can perform all 9 exercises with perfect form.
If so - you have earned the right to do some jump lunges in your class.
Music: https://www.bensound.com/royalty-free-musicor "Music: Song title - Bensound.com"This weeks workout can be performed at home, on the road in a hotel with business, or out in the local park.
Best of all it needs minimal equipment.
It can be adapted to your fitness levels by performing 1 round or multiple rounds or you could set your stopwatch for a certain time period and see how many rounds you can do.
How To Perform The Workout
Here is a simple workout that requires just you and one Kettle Bell.
If you cannot get a Kettle Bell, use a Dumbbell.
Workout: Perform the exercises in this order:
If you are a beginner to intermediate, take 90 Seconds rest between rounds. Do your push ups in bunches of 5-10.
If you are more advanced you can use a heavier Kettle Bell and take less rest between rounds.
How To Reduce Your Calories By 25% And Still Feel Full Without Even Thinking About It.
This has to be in my top 3 nutrition tips for weight loss and healthy eating and it is too easy to ignore.
If you are doing this - congratulations to you.
If you already know this tip but aren't doing it, then ask yourself why not.
Every one of you could make this simple change work today.
It would take one second to implement.
Every year I say I am not going to indulge in the old chocolate but this PT has a sweet tooth.
In fact, I have been labeled, "the sweetest tooth on the north shore" by one of my PT clients.
I indulged.......maybe 4000 calories worth over 4 days. Shocking behaviour on my part haha.
Anyway, if you had indulged (like me) and feel slightly bloated, stuffed, lethargic and blahhhhh, try this little 15-25 minute workout to burn off those extra calories.
The 15-1 Ladder Challenge - See the video below
If you are a beginner you may want to perform THE LADDER from 10-1 instead of 15-1. If you are really fit you can add weights to the lunges, replace the first 1-10 TRX pull ups with chin ups or take no rest between rounds.
All up, it takes about 15-25 minutes.
It is a calorie burning, well balanced, safe fitness workout design for weight loss and toning.