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For this weeks workout we have a combo cardio and strength workout. This is an ideal workout to work your cardio, burn calories, keep your muscle and strength but also fit it into your busy week. In an ideal world we would separate cardio and strength days but some days we are busy and this is the best way to get both training systems in. The Warm Up:
The Workout:
Cooldown:
You can progress this workout by either taking less rest between rounds, performing each round quicker or adding weight for the strength exercises. Enjoy and feel free to ask questions if you need alternatives. (john@humandesign.co.au) If you like the workouts but you need some professional guidance, here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. 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:
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This weeks workout is a full body weight training workout to burn fat and prevent muscle loss. It is ideal for getting lean, fit and toned and can be performed by any fitness level. This workout utilises what's known as a mixed repetition approach whereby the first exercise of each pair is lower to moderate repetitions with slightly heavier weights and the second exercise is a higher repetition based exercise to build endurance. This means that we recruit different types of muscle fibres to work them all out in one program. See the video below for exercise demonstrations. Warm Up:
The Workout:
Cooldown:
How To Progress This Workout. In order to get stronger and fitter each week, it is a good idea to track how much weight you have lifted in each set. This will allow you to beat the previous record by 1 more repetition or even allow you to try a heavier weight each week for 4-6 weeks. The goal of all training is to improve strength and fitness without getting hurt. Tracking your progress allows you to get better each week and build your motivation to keep going. I hope you enjoy the workout. 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:  The automatic approach to getting your fitness back on track is to drop all the unhealthy stuff out of your life and commit to a full time exercise schedule to quickly drop the pounds and get back into your favourite clothes.
This works well in your head when you are sitting reading your motivational article while drinking coffee on a Saturday morning but what happen when life's s""t hits the fan. All the motivation and grand ideas go out the window. Here is how I would approach it and we have a cool little "BACK ON TRACK" fitness program for you if you are getting stuck in a rut with your health and fitness. 1. Exercise. Instead of going guns blazing and training every day, I would start with less. 2-3 workouts per week is more than enough initially. Why? Because you have been out of action for a while and your body is de-conditioned and not the well oiled machine it used to be. Too much training too soon will leave you feeling drained and stiff as a board as you recover and try to workout every day. Most people can't keep this up and subsequently give up again only to repeat the cycle a few months later. You can add workouts as you increase your fitness. 2. Nutrition. Again, instead of getting complicated meal plans that look great on paper but need a culinary degree to get on the plate, why not keep things simple. At Human Design, we like to keep things simple so we have developed all sorts of infographics, 1 page meal templates and simple habits that our busy clients can follow and actually stick to. You don't have to give up everything when you start back. In fact, 2-3 big habit changes is enough to get the weight dropping off and still leave you feeling like you are not eating rabbit food. We don't do meal plans. Your tastes are too individual. We teach you the simple mechanics of building healthy, enjoyable meals that won't leave you starving and reaching for the biscuits every few hours. 3. Accountability. Structure. Support. I would say most people derail their plans because they do not have anyone holding them accountable, they have no support system and they have no idea how to progress their plans every week and month. This is why having a good little community to train with is vital for your success. Believe it or not, you are not the only one who is busy. You are not the only one who doesn't know what to do. You are not the only one who feels unfit and a bit scared to get started for fear of looking out of place. We have seen it all with our clients and it is totally fine. We welcome it as it is a great chance to help you see that it's achievable and can fit into your busy life. We design our programs so that any fitness level can take part at their abilities and current fitness levels. We also encourage you to lift more, row quicker, hold that plank for longer but all in a safe way to ensure you always get challenged and improve without getting hurt. Back On Track Fitness Program. If you want to get your health and fitness back on track and actually build a good foundation to progress further, check out our BACK ON TRACK 8 week fitness program to get you back into the groove. We are only take 2-3 people for this as we like to keep our group sessions smaller in numbers to ensure everyone gets good coaching. I look forward to helping you get fit and healthy again. John.  When a simple task of walking started to hurt my feet and they would swell, I knew that I needed to get serious about losing weight. Since starting my journey with Human Design I have lost over 40kg's, 100cm's in measurements and over 6 dress sizes and kept it off for over 2 years. At the age of 44 I've developed lean muscle, I'm fitter and stronger than I have ever been. I love the smaller classes at HD where you do get personal attention. Ensuring that the right techniques are used for each exercise is important for reducing the risk of injuries and knowing that I see Johns smiley face at each session puts me at ease. My life changed just by making the decision to do something for myself. The lifestyle of eating healthy and exercising is not a burden and I'm not giving up anything to do it. I've only gained and benefited from it. I highly recommend HD for anyone. From someone who hasn't trained before to those that have, each session is designed to challenge. The results that I have achieved happened with not just the exercise but nutrition and other knowledge that John is always willing to pass on. If you're struggling he is there to help. Tracey Shackelton - SUU If you need help getting back into your fitness, why not check out our BACK ON TRACK fitness program. The first step is the toughest when you feel unfit and out of shape but everyone has to start somewhere and we are very good at helping people ease back into fitness without feeling left behind or out of place. I guarantee you will not regret feeling fitter, stronger and healthier in a few short months.  Full Body Kettlebell Workout For Any Fitness Level Most of you will try to get to the gym during busy times. Unfortunately, you could be waiting for someone to finish their selfie or their instagram viewing in order to use the machines and equipment. As a solution, here is a workout that requires just one piece of equipment. A Kettlebell. This workout trains most major muscle groups and can be performed with just a few feet of space. You must perform the exercises with perfect technique and keep control of the kettlebell at all times. Men can use 12-16 kg Kettlebell and women can use 8-12 kg Kettlebell. However, feel free to figure your own weight out depending on your fitness and technical levels. See the video below for demonstrations of all the exercises. Warm Up.
The Workout.
Cool Down:
How To Progress This Workout. You can progress this workout by increasing the weight (very tough) after you have tried 3-4 workouts of this. You can also set a timer and perform as many rounds as you can and either perform it faster or increase the time by 5 minutes every 2 weeks. Let me know how you get on with the workout. 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: It seems that stress is the buzzword for the 21st Century. We work long hours. Our health takes a back seat and now, many experts are discussing the side effects of chronic stress. I have recently completed a course on "Fat Metabolism And Weight Management" and some of the insights were amazing. This quick video will highlight how chronic stress can add layers of fat to your belly. This is not the realm of just men anymore. There is an increase in female adiposity and it is being researched as we speak. Check out the video where I explain how the stress adds belly fat and some tips to help prevent this stress hormone release. Enjoy. This weeks workout is a quick and effective 20 minute home cardio workout that requires no equipment. If you are stuck for time or missed the gym, or maybe you are travelling for work and don't have access to a gym, this workout will test your fitness and burn quite a few pesky calories in the process. You can perform as many rounds as your fitness allows. I have programmed for 3-6 rounds with this option. Warm up with 30 seconds of each exercise for two rounds to raise your body temperature, get your joints lubricated and the body prepared for what is coming. Follow the instructions in the video to complete the workout. 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: Are you thinking about Hiring a Personal Trainer? If so, here is a quick video explaining the four best times to hire a trainer and spend your money wisely. If you are not in one of these four categories, DO NOT WASTE YOUR MONEY at this time. Hope this helps. Here is a MULTI-MODE Interval Training workout for fitness and fat loss. Multimode training (either within your training session or throughout your week of training) has been shown to burn more calories per workout, even at the same intensity. Mixing interval modes provide variety and increased calorie burn for you. Try this workout. DO NOT BE FOOLED by the low number of sprints. Most people do HIIT training incorrectly and do not allow adequate recovery between sprints. You must be at an 8-10 out of 10 for effort while performing the sprints. You can choose any two pieces of equipment you like. I chose the bike and the rower as it was the lowest impact on my joints. See the video below for a description of the workout. 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: 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).
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: |
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