Human Design
  • About
  • SERVICES
    • Personal Training 1-1
    • Small Group Coaching
    • Online Personal Training 1-1
  • Real Results
  • Blog
  • Contact Us
  • FREE STUFF

The 400 Rep Dumbbell Fat Loss Workout

9/22/2018

0 Comments

 
This weeks workout requires 1-2 sets of Dumbbells and a little bit of floor space.

This workout can be performed at the busiest of gyms or even at home if you have a couple of pairs of dumbbells.

It has two upper body and two lower body exercises. Two of the exercises cover the back side of the body and two of the exercises train the front side of the body.

All in all, it leads to a well balanced fitness and fat loss workout that will develop a lean fit injury free body.

Warm Up:
  • Perform the 4 exercises for 10 repetitions each at 50% of the weight you are going to use during the session.
  • If you have time, perform another 5 repetitions of each exercise @ 75% of the weight you are going to be using.

The Workout:
  • You can perform this exercise using two different formats.
  • Format 1: Perform the 4 exercises for 10 reps each. Rest for 1 minute and repeat for 9 more rounds.
  • Format 2: Perform the 4 exercises for 20 reps each. Rest for 90 Seconds and repeat for 4 more rounds.
  • Each format totals 400 reps.

Cooldown:
  • Walk on the treadmill or cycle for 2-3 mins and then stretch or just stretch the major muscles used.

Enjoy and comment below if you need alternatives for the exercises.
0 Comments

Fast Effective Home Cardio Workout

9/21/2018

0 Comments

 
If you are stuck for workout ideas this week, here is a tough little home/hotel room cardio workout. No equipment required. 

In fact, the weather is warming up already here in Sydney so grab your gear and head outside for a great little workout.

It is much tougher than it looks and you it is fast and effective.

It has 10 bodyweight cardio exercises which you will performback to back for the following times:
  • Round 1 - 20 Seconds each
  • Round 2 - 40 Seconds each
  • Round 3 - 60 Seconds each.

Simple but not easy if you really push the pace. 


Give it a go. Comment below if you need some alternatives for exercises. 

Enjoy.
0 Comments

Why Full Body Workouts Are The Best For Busy People Who Want To Slim Down

9/12/2018

0 Comments

 
Picture


Wow. Lengthy title.

Why Full Body Workouts?

If you are super busy and have limited time to train at the gym you may as well learn the best method of training to get maximum results in minimum time.

Enter full body workouts. I have attached a video below showing you a perfect example of a full body workout for you to use at the gym.

Full body workouts are weight training sessions that include an exercise for each of your major muscle groups (chest, back, glutes i.e bum muscles, hamstrings on the back of your legs, quads on the front of your legs).

I almost always use full body routines with my personal training clients for a few specific reasons explained below.

1. Full body workouts give you a chance to train as many muscles as possible in one session and burn the most calories.

Exercises for your chest, back and legs will burn a lot more calories than biceps curls or sit ups. These are exercises that use the smaller muscles anyway to assist the main muscles to lift. We like to call them "Bang for your buck" exercises.

Using weight training as a method for fat loss must be done with high volume, large muscle group exercises to burn as much energy as possible during the session.

2. Repetition is the key to learning.

When you train at the gym, full body workouts allow you to train each muscle group a few times per week. This allows you to practise perfect technique and improve your inter muscular coordination. 

3. They are perfect for people who have limited time.

Full body weight training workouts allow you to train each muscle group a few times per week instead of one big session for each muscle group.  You can rest on non consecutive days and protect your body from getting too much post workout soreness. 

Therefore the quality of your workouts improve.

Check out two different  examples of full body workouts that you can use at the gym.

You can perform exercises in pairs, in three's or fours' or as a circuit. It's up to you and how much equipment you can get at the gym.

The main points are:
  • Use big exercises like chest presses, back exercises, step ups, lunges, squats, machine leg presses, push ups.
  • Go from upper body to lower body to allow the body to rest between exercises and keep up the intensity of the workout. Many people are not conditioned enough to perform two heavy leg exercises in a row but they can do a chest exercise followed by a leg exercise and still recover in time for the second round.
  • Try to train on non-consecutive days. I.e Monday weights. Tuesday rest or easy cardio. Wednesday weights. Thursday, rest or intervals. Friday weights.

Give it a go. I have lots of videos on my youtube channel and examples of different workouts here on my blog.

​Email me [email protected] if you are stuck for ideas or you have questions about the workouts.


0 Comments

New Home Fitness Workout: The 2x2x2.

9/7/2018

0 Comments

 
Here is our latest home fitness workout.

It does require one resistance band. I recommend buying a set of resistance bands because they can be used for hundreds of exercises and are extremely versatile.

This workout combines 2 upper body exercises, 2 lower body exercises and 2 cardio exercises to give a well rounded fitness workout.

Try it out and see how you go. The video below shows all the exercises.

Warm Up:
  • Perform each exercise for 20 seconds to warm up the entire body.

The Workout:
  • Perform each exercise for 1 minute.
  • Rest for 1-2 mins.
  • Repeat for 4-6 more rounds.

Cooldown:
  • Quick walk or stretch.

If you are struggling to get fit or need some professional guidance designing a program, give us a call and we can help with a variety of different programs to suit.

0 Comments

    Author

    John Donaghey
    ​
    My aim is to help busy people get fitter and have a lot of fun doing it. The ultimate goal is to show you how to fit fitness into your life while still having a life.

    Archives

    January 2024
    December 2023
    November 2023
    September 2023
    August 2023
    July 2023
    May 2023
    February 2023
    September 2022
    August 2022
    July 2022
    June 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    September 2021
    July 2021
    May 2021
    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    April 2017
    March 2017
    February 2017

    Categories

    All

    RSS Feed

Picture

CONTACT US TODAY

Phone : 0437 268 065
Email:  [email protected]

FOLLOW US ON :

© Human Design Pty Ltd 2019 | Terms and Conditions | Privacy Policy 

  • About
  • SERVICES
    • Personal Training 1-1
    • Small Group Coaching
    • Online Personal Training 1-1
  • Real Results
  • Blog
  • Contact Us
  • FREE STUFF