This weeks workout is a full body weight training workout.

It covers 8 exercises, split into two groups of four performed at our personal training studio in North Sydney.

If you cannot do any of the exercises or your gym does not have the equipment, email me and I will give you some alternatives.

Warm Up:

• Perform each strength exercise for 10 reps each and perform 30 secs on the front plank and 15 secs each side on the side plank.
• This will be enough to warm up all your joints for the workout ahead.
• Use 50% of your working weight on the warm up sets.

The Workout:

• PART 1: Perform the 4 exercises back to back with no rest in between. 
• Rest 2 minutes after each round.
• Beginner perform 2 rounds. Intermediate to advanced perform 3-4 rounds.
• PART 2: Repeat the process as per part 1.

Cooldown: 

• Stretch all the major muscles used for roughly 30 seconds each.

See the video below for demonstrations of all the exercises.

​Enjoy.

This weeks workout will test your aerobic fitness and your ability to finish a task.

It involves 4 rounds all with different exercises to train the whole body and improve the function of our heart and lungs.

Added to that, you will burn a lot of calories during and after the workout.

Here's how to perform the workout. (See the video below for exercise demonstrations)

Warm Up: 

• Perform 250m Row
• 50 Rope Waves
• 10 Cals + 10 KB Swings
• 1km Bike Level 5
• 20 Star Jumps + 20 Secs of mountain climbers.

Workout:

• See the video below for the workout structure. It's quite simple.

Cooldown:

• Stretch all lower body muscles 

Here is our latest workout for 2018. We have posted 21 workouts already for this year.

You will never be stuck with safe fitness workout ideas at Human Design.

This weeks workout is a full body weight training workout designed to lose body fat and gain lean toned muscle.

It works lots of muscle groups and is well balanced to strengthen the front and back of your body.

Here's how to perform the workout. See the video below for actual demonstrations.

Warm-Up:

• Perform the first 4 exercises for 1 set of 10 reps each at about 50% of the actual weight you will use during the session.

Workout:

• See the video for exercise demonstrations.
• Perform the first 4 exercises with no rest between the exercises. 
• Rest for 120 Seconds.
• Repeat for 2 more rounds.
• Move on to the next 4 exercises.

Cool Down:

• Stretch all the muscles used during the workout for 30 seconds per stretch.

If you train at the gym and feel you are not getting the results you want, why not schedule a professional fitness consultation.

OR:

Try out our new program design service to get a professionally designed fitness program that guarantees better results with no time wasting at the gym.

www.northsydney-personaltrainer.com.au/program-design.html

This is our 21st workout of the year.

This workout is called the roaring 40's and it will leave your arms and legs burning and your lungs heaving.

There are only 4 exercises. 1 sprint cardio and 3 strength exercises.

Beginners perform 1 round.

Intermediate perform 2 rounds.

Advanced perform 3-4 rounds.

Warm up with 10 reps of each strength exercise and a 250m row.

See the video below for technique.

This weeks workout is a quick cardio HIIT workout.

It will use virtually every muscle in your body and work up a great sweat. It takes between 20-30 minutes to complete depending on your level of fitness.

It is great for weight loss and for rapidly improving your cardio fitness.

​See the video below.

Warm Up:

• Perform 250m-500m Row at about 50% best pace

Workout:

• Row 250m at your best pace.
• Rest for 2 mins.
• Repeat for 7 more rounds.

Cooldown:

• Stretch all muscle groups used.

Your rowing times should be within 2-10 secs of each other. For example:

• Round 1: 250m @ 1:04mins
• Round 2: 250m @ 1:05mins
• Round 3: 250m @ 1:03mins
• Round 4: 250m @ 1:08mins
• Round 5: 250m @ 1:09mins
• Round 6: 250m @ 1:09mins
• Round 7: 250m @ 1:10mins
• Round 8: 250m @ 1:07mins

If you perform your first few sprints too fast, you will not have the energy to come within 10 seconds of your later rounds or you may not even complete it.

Interval training is tough but the idea is to get similar or even better times for each round to improve your fitness. You will not get the desired training effect if you do round 1 @ 50 seconds but you cannot even complete round 4 in 1:20 seconds.

How to modify.

If you are a beginner, i.e have not trained for 6 months or more then you should start with taking 2 minutes rest between each row. I would also perform each 250m at about 75-80% of your maximum pace as you are getting back into things.

If you are intermediate to advanced and have good cardio fitness you should take 1.5mins to 1mins rest between 250m row sprints.

This will ensure that you are working really hard for your level.

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