This week's workout is a full body weight training workout designed to lose body fat but keep your all important muscle.

Most people try to lose weight with diet and cardio which is a noble method but they risk losing quite a bit of muscle.

Having muscle is good to preserve weight loss as it is metabolically active and burns calories throughout the day - not loads, but every piece of the puzzle helps.

This workout is designed to work the front and back of the body to give you a well balanced weight loss workout. You'll be burning calories for a few hours after this workout.

Warm Up:

• Pick the first 4 exercises and perform 10-12 reps of each exercise at about 50% of the weight you would use during the workout.

Workout:

• The exercises are to be performed in pairs. E.g. A1 + A2 for 3 sets. B1 + B2 for 3 sets and so on.
• Example. Perform A1 and go straight to A2. Then rest for 60-90 secs and repeat 2 more times.
• Then move on to B1 + B2.
• Perform all the pairs for the desired repetitions.

Cooldown:

• Nice easy walk on the treadmill for a few mins OR
• Breathing exercises to slow the body down OR
• Stretch all the major muscles used.

If you have any questions, feel free to comment below or email john@humandesign.com.au

This workout can be performed 1-3 times per week on non-consecutive days.
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This weeks workout is a full body home toning workout.

I have used one piece of equipment called a Resistance Band and you can purchase them onine or at any sports store.

I recommend the Power Tubes as they are versatile and easy to use.

I recommend using bands because most home workouts do not use the back muscles and most people become strong in the shoulders and chest and very weak in the upper back.

This is not good if you are a desk bound office worker as it will lead to poor posture and potential shoulder injuries if you train a lot.

How To Perform The Workout:

Warm up:

• Perform each exercise for 5-10 reps at a controlled pace. 

Workout:

• Perform the 6 exercises in a row and then rest for 1-2 minutes depending on your fitness level.
• Round 1 - perform 10 reps of each exercise. When it is a single sided exercise like lunges, perform 10 reps on each leg.
• Round 2 - perform 15 reps of each exercise.
• Round 3 - perform 20 reps of each exercise.

Cooldown:

• Stretch all major muscles used.

​See the video below.

This weeks workout is a leg burning cardio workout.

Basically this will have your legs and lungs burning for 30 minutes or so but you will reap the benefits of nice toned legs, improved aerobic fitness and looking better in your favourite lycra.

It's a simple workout that combines mountain climbers and the bike.

Warm up:

• Cycle for 1km at an easy pace and resistance level.
• Perform 50 mountain climbers. 25 on each leg.

The Workout:

• For beginners - follow the first part of the video.
• For advanced - follow the second part of the video.
• Cycle for 1km at the designated level then perform 100 mountain climbers straight away.
• Takes as little rest as possible and go straight on to the next km at the higher resistance level.
• Finish with a 1000 -2000m depending on your energy and fitness level.

Cooldown:

• Stretchy Stretchy Stretchy.

If you cannot do mountain climbers, perform bodyweight squats for 30-50 reps after each cycle.

​Enjoy and let me know how it goes.

Here is our workout for the week.

It is a 20-40 minute home workout with no equipment needed, just your body.

You can perform this workout at a park, in your hotel room or in the comfort of your own home.

It will work up a good sweat, is low impact and works a lot of muscle groups.

Warm Up:

• Perform 1 set of each exercise for 10 reps.
• Perform the plank for 20-30 seconds.

Workout:

• Perform the 6 exercises for 1 minute each with no rest between each exercise.
• Rest for 2 minutes.
• Repeat for 4 more rounds.

Cooldown:

• Stretch legs, chest and bum muscles.

If you feel particularly fit, perform 6 rounds.