MND Fitness

Category Archives: Workouts

Weekly Exercise Routine

UTP - BC 6

Day of the Week Monday Tuesday Wednes Thursday Friday Saturday Sunday
Type of Training Endurance Strength Endurance Muscle Endurance Endurance Strength Cardio
Possible Exercises Running, cycling, swimming, hiking Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc. Running, cycling, swimming, hiking Quicker movement. A lot of core and bodyweight exercises. Larger amounts:- 200-300 of each exercise Running, cycling, swimming, hiking Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc. High energy, short bursts. Sprinting, HIIT training, tabata, 20 seconds hard, 10 second rest.
Week 2
Day of the Week Monday Tuesday Wednes Thursday Friday Saturday Sunday
Type of Training Muscle Endurance Endurance Strength Endurance Muscle Endurance Cardio Strength
Possible exercises Quicker movement. A lot of core and bodyweight exercises. Larger amounts:- 200-300 of each exercise Running, cycling, swimming, hiking Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc. Running, cycling, swimming, hiking Quicker movement. A lot of core and bodyweight exercises. Larger amounts:- 200-300 of each exercise High energy, short bursts. Sprinting, HIIT training, tabata, 20 seconds hard, 10 second rest. Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc.
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Sprints

sprintProgramming

Sprints are an anaerobic exercise, in other words, it uses type 1 muscle fibers which do not need a supply of oxygen to perform. These are your fight or flight muscles, they are very explosive but can only perform for a short period of time (seconds). Sprints are essential when building strength speed and power.

Sprinting is the best of all anaerobic exercises for your cardiovascular system. In one study it has been shown that few 30 second sprints are equal to an hour of aerobic training such as jogging.

Some of the benefits of sprinting:-

 

  • fast muscle gain & fast fat burning supplements and speeds up metabolism
  • Increases human growth hormone that rejuvenates your entire body and makes you look younger and more appealing
  • Improves heart function in way that aerobic exercise can’t
  • Strengthens bones and improves joint function
  • Improves your physical health and mental well being
  • Improves your immune system even better than aerobic training
  • Increases your lactic acid threshold and endurance
  • Removes toxins through perspiration and exercise induced lymph drainage
  • Increase of fast twitch muscle fibers as well as increase in strength, speed and power

What to do.

Find a local football pitch.

Jog 3-4 laps around the pitch to warm up. Stretch and loosen up your thighs, hamstrings, calves and buttocks.

Then

Sprint along the goal line from one corner flag to the other then walk along the side line from one end of the pitch to the other to recover.

Back straight, chin up, breath from your diaphragm, long strides, high knees.

10 sprints, the first two at 80% of your maximum effort to make sure you warm and ready, then the 8 more flat out as fast as you can all the way to the line.

As you improve you could sprint the side line and walk the goal line.

Sprints only need to be done every 7-10 days.

Get outside and push it guys. :-)

 

 

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Pyramids

download (2)

Pick 2 exercises out of the following :-

  • Push ups b(different variations)
  • Sit ups
  • Squats
  • Lunges
  • Squat thrusts
  • Burpees
  • Tuck jumps
  • Pull ups
  • Penguin crunches
  • Drop squats
  • Skater jumps
  • Mountain Climbers
  • T-rolls
  • Superman
  • Any other exercise you might want to try

Example:- Push ups and Squats

1 pyramid = 10 push ups + 1 Squat9 Push ups + 2 Squats 8 Push ups + 3 Squats and so on until you have reversed the pyramid – 1 Push up = 10 Squats (press ups go from 10 down to 1 whilst squats go from 1 up to 10)

2 minutes rest and pick 2 different exercises.

Repeat as long as many pairs as you can.

Get the blood pumping guys :-) :-) :-)

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Thigh Burner

 

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4 x 100 burnout

new 585

A very simple exercise of the day. Use it when you only have 20 mins available.

 

100 press ups (on your knees or feet is fine)

100 sit ups (knees bent, feet flat on the floor and hands across chest)

100 squats ( feet slightly wider then shoulder width, keep back straight, look forward, heels to stay on the ground, squat down until there is a right angle in your knees and back up)

100 Burpees (no press up at the bottom but a jump at the top)

 

The challenge is to complete all 400 reps as quickly as possible, then beat it next time.

Get sweaty guys

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Stair Pyramids

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Stair Pyramids.

A simple exercise you can do at home. You can do 10 mins or an hour. Whatever you have time for.

Pick an exercise, for example, press ups. Start at the bottom of the stairs and do 1 press up. walk up the stairs and do 2 press ups at the top, walk back down and 3 and so on until you get to 10. Then bring the quantity of press ups back down the pyramid. 9 at the bottom, 8 at the top, 7 at the bottom, and so on until your back to 1 press up.

Rest for a couple of minutes and then pick a different exercise.

Here are a list of a few exercises for you to choose from:-

  • Press ups
  • Sit ups
  • Squats
  • burpees
  • Lunges
  • Star jumps
  • Squat thrusts
  • T-rolls
  • Russian twists
  • Penguin crunches
  • Drop squats
  • Tuck jumps
  • Increase a plank 5 seconds a time up to a minute and back down
  • Increase scissor kicks 5 seconds a time
  • Increase a wall sit by 5 seconds a time

I believe an average pyramid will take 10ish minutes. Pick 4 exercises and you have an hours exercise with a warm up, a few 2 minutes rest periods and a stretch.

Enjoy.

 

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