This weeks workout is an “Body Weight Ascending Ladder’ circuit. Each time you complete one round of the circuit the number of reps for the next round will increase.
The rounds will start at 3 reps an go up by 3’s to 21. so 3, 6, 9, 12, 15, 18, 21 will be your rep numbers for:
Narrow Grip Push Ups (Hands directly under shoulder,keep elbows close to your body and lower chest to the ground, then push back up)
Sumo Squats (Feet out in a wide stance and squat)
Chin Ups / Pull Ups (Using a chin up bar ull your self up until your head is above the bar)
Box Jumps (Jump onto a box at least 30cm high, step back down)
V Sit (Lay on ground with legs straight and arms stretched behind head, raise your legs and sit up to touch toes)
Lunges (Step forward and drop rear knee to the ground then return to a standing position and repeat on the other side)
All reps must be completed before moving onto to the next exercise.
Good Luck! Remember to post your time below.
Thats right folks the Man Up Monday Workout is back….Be afraid!
This weeks workout uses a combination of power ropes and kettlebells
Complete this sequence as fast as you can an post your time below.
100 Rope Waves (Continuous waves along the rope with both arms at the same time)
50 Kettlebell Swings (Both hands on the kettlebell swing together)
80 Alternating Rope Waves (Continuous waves along the rope alternating arms)
40 Alternating Kettlebell Swings (alternate hands with each swing)
60 Rope Circles (rotate arms in a circle making a circular pattern with the rope)
30 Over Head Kettlebell Squats -15 each side (hold kettlebell above head in one hand & squat)
40 Star Jumps (Just like when you are kid but hold onto the ropes)
20 Kettlebell Cleans – 10 each side (Swing up to cradle infront of shoulder)
20 Power Waves (same as the rope waves but range of motion is from ground to above your head)
10 Kettlebell Snatch – 5 each side (Swing to over head stance)
Why Does It hurt So Bad But Feel So Good?
Studies have shown that exercising above 70% of you maximum results in an increase in the levels of endorphins in your blood. Endorphins are hormones that act as your body’s own pain reliever. This has been credited as the reason why many people often experience changes of mood after an intense bout of exercise. So if you are stressed, upset or angry try and have a hard work out and get rid of that pent up frustration. A boxing workout is a great way to release some stress so combining that with an endorphin release will surely get you feeling great.
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I Need To Take In As Deep a Breath As Possible So I Can Swim Further
When holding your breath for long periods of time it is a build up of carbon dioxide in your body that forces you to take a breath and not so much a lack of oxygen, carbon dioxide is a toxin and your body wants to get it out of your system as fast as possible. By holding your breath, you are trapping the carbon dioxide in your body, once levels of carbon dioxide start to head towards unsafe levels your bodies natural mechanisms force you to exhale it out (Pretty sure the girls in the picture must have had a lot to exhale). Therefore when performing activities such as swimming it is a good idea to remember to exhale even while under water to try and get rid of as much of the carbon dioxide in your body as possible, this helps to increase the efficiency of your breathing as well as your swimming.
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Balance Training Is Only Necessary For Elderly and Uncoordinated People
Balance training is often seen as something that is only beneficial for the elderly, however working on your balance even at a young age can help to improve your quality of life and make simple tasks even easier. It is also beneficial for sporting and training performance as well. This is because balance training can improve your proprioception; which is your body’s knowledge of what is happening to your limbs. Improving this can help to reduce the chances of injuries occurring as you will be more adept at correcting unpredicted changes to your limbs such as when you roll your ankle. On top of this it will also place you in good stead as you begin to age.
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EATING LATE AT NIGHT WILL MAKE YOU GAIN WEIGHT
There are no ‘magic’ hours when you should be eating. People associate late-night eating with a greater chance of weight-gain because we usually consume more calories at night. The current recommendation is to start your day with breakfast and eat every 3-4 hours throughout the rest of the day. Be sure to keep lunch the same size as dinner so that you will be less likely to over-indulge at night. Lastly, know that you can enjoy a small, late-night snack without the fear of waking up heavier in the morning.