Here is a total body fat loss workout with dumbbells.

It is perfect for home/hotel workouts or when the gym is packed and you want a workout without waiting for every piece of equipment.

Warm up with 5-10 repetitions of each exercise at a lighter weight than you would use during your actual workout. (Use 50% of your working weight).

• Perform all 4 of the exercises in a row without rest.
• Take 90 seconds rest after performing all the exercises.
• Perform 10-15 repetitions of each exercise.
• Perform 3-6 rounds depending on your fitness levels.

You can progress this workout by increasing the number of rounds performed, shortening the rest period between rounds or increasing the weight used.

See the video below for the exercises.

​Here Are Four Ways I Can Help You Get Fit, Lose Weight And Actually Keep it Off.
 
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.
 
2. We now offer ONLINE 1-1 Personal Coaching. 
 
Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.
 
Check it out here
 
3. Check out our small group coaching sessions (max 4-10 people)
 
Small Group Coaching.
 
4. 1-1 Personal Training at our Studio in North Sydney.
 
Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.
 
Check out our Personal Training Options here:

You've come home from work feeling tired. You have missed your gym session and you really wanted to train but didn't have the time.

Well here is a short cardio fitness challenge that can be performed at home or in the hotel room when travelling for work.

It consists of 4 exercises performed back to back with no rest.

Then you rest for 60-120 seconds and repeat the exercises again.

Try and perform 2-4 rounds depending on your fitness levels.

It's a good little endorphin boosting sweaty workout.

See the video below for descriptions of the exercises.

​Here Are Four Ways I Can Help You Get Fit, Lose Weight And Actually Keep it Off.
 
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.
 
2. We now offer ONLINE 1-1 Personal Coaching. 
 
Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.
 
Check it out here
 
3. Check out our small group coaching sessions (max 4-10 people)
 
Small Group Coaching.
 
4. 1-1 Personal Training at our Studio in North Sydney.
 
Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.
 
Check out our Personal Training Options here:

Total Body Weight Training Fat Loss Workout.

This weeks workout is designed for beginner to intermediate trainees and is perfect for establishing some baseline fitness and strength as well as building a little bit of muscle and burning some fat.

It is a form of body composition training that helps the body lose fat and tone up.

The video below will explain the procedure of the workout.

Warm Up:

• Perform 5-10 repetitions of the first 4 exercises at 50% of the weight you will use during the working sets.
• If it is a bodyweight workout, simply perform the exercise without weights or at an easier angle.

The Workout:

• Perform the exercises in pairs. 
• Take 10-20 seconds rest between exercises.
• Rest for 90 seconds between pairs of exercises.
• Perform 2-3 sets of each pair of exercises.

Cooldown:

• Cool down by stretching all the major muscles used. Chest, middle back, front and back of legs, calves and abdominals.

How To Progress This Workout.

There are a few ways to increase your strength each week.

Simply add a little bit of weight each week (2-10% of the initial weight depending on the exercise)

OR

Perform 2 extra reps over the 15 prescribed and then add more weight.

OR

Perform 2 sets of each exercise on weeks 1 and 2 and then perform 3 sets of each exercise on weeks 3 and 4.

Good luck.


Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
 
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.
 
2. We now offer ONLINE 1-1 Personal Coaching. 
 
Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.
 
Check it out here
 
3. Check out our small group coaching sessions (max 4-10 people)
 
Small Group Coaching.
 
4. 1-1 Personal Training at our Studio in North Sydney.
 
Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.
 
Check out our Personal Training Options here:

Copy and save this post if you want some help with your weekly fitness routine. It is long but it has tonnes of good info here for you.

You may have grand ideas about getting back into fitness or improving your training this but you are spinning your wheels as you don't know what to do at the gym.

Most people I speak to, including friends and colleagues, tell me that the biggest issue they have at the gym is feeling like a deer caught in headlights. They don't really know what to do outside of the classes.

They end up doing a "little bit of this" and a "little bit of that" before leaving feeling underwhelmed and more frustrated.

As a result of this I have provided a full week of training ideas complete with videos and demonstrations. You can use this for up to 1-3 months to get fit, lose a little bit of weight and do something positive for your health.

Below is the simple layout of a weekly program complete with videos and combines weights with cardio to give you a well-rounded fitness program that can be used for fat loss, toning or general fitness. I have even included home workouts to help.

Day 1: Weights Day 1

https://www.youtube.com/watch?v=maDIUwtG2DA

Day 2: Cardio

https://www.youtube.com/watch?v=tmhP7586QtQ

Day 3: Weights Day 2

https://www.youtube.com/watch?v=IlGIYUJcnkg

Day 4: Cardio

https://www.youtube.com/watch?v=cbeqz5REsx0

Day 5: Weights Day 1 Again

https://www.youtube.com/watch?v=maDIUwtG2DA

On week two you would do the weights day two twice and the weights day one once and keep switching week to week for 4-8 weeks.

If you have only got a 4 day week you would do the following:
​

• Day 1: Weights Day 1
• Day 2: Cardio
• Day 3: Rest / Walk
• Day 4: Weights Day 2
• Day 5: Cardio

If you only have 3 days. Pick 2 weights and 1 cardio and do plenty of walking or pick 3 weights and do plenty of walking in between.

Try not to perform weights on consecutive days as these are full body programs designed to work a lot of muscles and it needs recovery between sessions.

If you are not a member of a gym try this:

Day 1: Home Strength Workout 1

https://www.youtube.com/watch?v=MkxWFtjG22Q

Day 2: Home Cardio Workout 1

https://www.youtube.com/watch?v=7jMsoVzs_WM

Day 3: Home Strength Workout 2

https://www.youtube.com/watch?v=tAfhV1Mupl4

Day 4: Home Cardio Workout 2

https://www.youtube.com/watch?v=7Ow3fHWoFms

Day 5: Home Strength Workout 1

https://www.youtube.com/watch?v=MkxWFtjG22Q

On week two you would do the Home Strength two twice and the Home Strength Workout one once and keep switching week to week for 4-8 weeks.

If you only have 3-4 days, follow the same layout as the gym workout above.

If you have questions please comment below.

​I love helping busy men and women fit health and fitness into their demanding careers and get results without having to give up their lives to do so.

I hope Sarah's story helps to motivate you to get fit and healthy this year.

The main reason I started training was I wanted to lose weight.

I had lost a bit of weight a few years ago and then I got sick and had to have surgery and couldn’t exercise for almost 2 years.

I knew I had put on some weight as none of my clothes were fitting anymore but I didn’t realise just how much weight I had put on until I saw a photo of myself from a couple of years ago.
 
I was convinced to try Human Design by a work colleague who was training there, and everything changed.

I had tried training at other gyms and all the diets and quick fixes but nothing stuck. I started training twice a week and fell in love! I love the fact that the sessions are different every day and that John and Julia are there to make sure you are training properly as I have a few injuries so it’s great to have someone there to make sure I’m not going to injure myself.
 
At first, I wasn’t getting results (my own fault!) then John really pushed me to look at my diet and lifestyle and that’s when things started to turn around.

I upped training to 5 days a week and my fitness and strength is so much better. I’m now 16kgs down and working on losing more!

​I love that I am losing weight, but I also love that I am much fitter and healthier and I generally feel better!
 
Joining Human Design has been one of the best decisions I have ever made and coming from someone who HATED exercise that’s a big deal! I love training in a small group with wonderful people who make it fun but also push me to work as hard as I can.
 
Sarah Walsh 
Underwriter

This weeks workout is a 20 minute express fat loss workout using one implement, a Kettlebell.

The workout is called EMOM or Every Minute On The Minute.

The idea is that you can get in, work up a sweat and be back at your desk within 30-45 minutes.

It burns a lot of calories and uses a lot of muscles. If you cannot get a Kettlebell you can switch exercises and perform push ups and squats or lunges and rows etc.

Warm up:

• Warm up for 3-5 minutes with some cardio
• Perform 2 minutes of the workout with a lighter weight and you are good to go.

Workout:

• See the video for the technique and explanation.

Cooldown:

• Use cardio or stretch the major muscles used.

How To Progress The Workout To Improve Your Fitness.

Like all my workouts that I give out (see this page for 50 Free Fitness Workouts) I like to progress the workouts over 3-4 weeks to ensure I am getting fitter.

Here are 3 ways to progress this workout.
​

1. Add 1 Rep to each exercise per workout. Week 1, 7 reps. Week 2, 8 reps and so on.
2. Add 1 minute to the workout each week for 3-4 weeks.
3. Use a slightly heavier weight each week for 3-4 weeks.

There is nothing better to motivate you than progress and this is how you do it.

Enjoy the workout.

​This week we are highlighting some of our success stories from last year. These clients have made great strides with their fitness and health and have had some amazing results.

Michelle always trains hard and has a laugh along the way. She is a joy to train and has pushed through some rehab and pain barriers to succeed.

Here is Michelle's story.

I was getting back into Jujitsu, mid 2017, after an ACL reconstruction and I needed to lose weight and get fit again in order to complete my Black belt training. I was at my heaviest weight ever and hated seeing myself that way.

I started with the 28day program to see if I would like it…and I did. I liked that the programs were different each day and that they were challenging.

I found that going to the gym on my own , even with a personal trainer giving me a program was boring and I found it hard to keep motivated. 

John and Julia keep me motivated and encourage me to push myself beyond my comfort zone. I’m lifting heavier weights then I’ve ever lifted before and feeling so much stronger!

I’ve lost nearly 10 kilograms (with more to come) and most importantly my body fat and measurements have decreased significantly. I’m back to fitting into clothes that I haven’t worn in over 2 years.

I would absolutely recommend the training at Human Design. The best thing is that I’m even doing morning sessions, which I’ve never done it the past. 

With the programs all set out for you, I can get there and just do it without having to think too much, which is sometimes hard so early in the morning.
I’m feeling fitter, stronger and actually enjoying my morning sessions. I have more energy during the day and I’m eating better because of it

I would not have achieved this success without someone pushing me consistently.

Michelle McKenna - General Manager - Knowledgeone Corporation

If you finally make 2019 the year for you to change I encourage you to stop trying any diets at all and start thinking about why you make the food choices you do and how to change your environment to make healthy eating easier for you.

Your environment can be set up to make life easier.

How?
​

• Make healthy food options visible to you at home, at your office desk and at the weekends. On the flip side, get rid of the trigger foods from your house. 
  

​

• Hide sweets in a cupboard at the office instead of having them in plain sight.

​

• Change your route to work if you keep walking past the delicious bakery every morning.

​

• Make a double portion of dinner to bring to work instead of having no option but takeaway for lunch
  

​

• Make simple, quick meals so that you don’t have to spend an hour cooking at the end of the day.

As for why you make food choices, I suggest you start reading habit and change psychology books to understand what triggers you to do the things you do.

Awareness and tracking will show you patterns of behaviour that you didn’t even know existed. You know what I mean. The bites and treats throughout the day. The 3pm munchies. The late night snacking.

These two major habits, discovering why you overeat and changing your environment will have more of a long term impact that any diet for weight loss.