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.

​Enjoy.

****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

Warm-Up:

• Perform each exercise for 15-20 seconds

The Workout:

• Perform each exercise for the specified number of reps.
• When you get down to the last exercise and 10 reps - rest for 30-60 Seconds and perform the exercises in reverse order from 10-100.
• Rest again at the end and repeat or finish the workout.

Cool Down:

• Stretch quads, calfs, hamstrings and glutes.

Music: https://www.bensound.com/royalty-free-music

Here is a simple workout that requires just you and one Kettle Bell.

If you cannot get a Kettle Bell, use a Dumbbell.

Warm Up:

• Perform each exercise for 10 repetitions

Workout: Perform the exercises in this order: 

• A1: 25 Kettle Bell Swings
• A2: 25 Push Ups
• A3: 24 Kettle Bell Goblet Squats
• A4: 13 Kettle Bell Bent Over Row Per Arm
• Rest for 30-90 Seconds depending on fitness levels.
• Repeat for 3 more rounds.

Cool Down:

• Stretch quads, hamstrings, chest, and back.

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.

​Enjoy.

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

Warm Up:

• Perform 3-5 mins of cardio 
• Perform 10 reps of each exercise

The workout:

Round 1

• Perform 1 TRX Pull Up + 15 Lunges per leg
• Perform 2 TRX Pull Ups + 14 Lunges per leg
• Keep alternating until you get to 15 TRX Pull ups and 1 Lunge per leg
• Rest for 60-120 Seconds

​Round 2

• Perform 15 Kettle Bell Swings + 1 Push Up
• Perform 14 Kettle Bell swings + 2 Push Ups
• Keep alternating until you get to 1 Kettle Bell Swing + 15 Push Ups

Cool Down:

• Stretch / Walk / Cycle / Shower / Eat Healthy

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.

Enjoy.