Bad News

Posted on October 18, 2011 by Personal Trainer Glasgow

Hey Folks, like the title says, I’ve got some bad news for you today.  The end of the month marks the start of weight gain season.

It’s here—whether you’re ready or not. Just look at the seasonal shelves in your favorite supermarket (that’s right they’ve started stocking Christmas chocolates already.

Supermarkets like to call it ‘holiday season’ but let’s be more accurate. 

Weight Gain season begins now and runs straight through New Year’s. 

The next two months will bring ample opportunity for you to expand your waistline.

Of course the choice is yours. 

Why discuss it now and not mid way through December??

Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the winter season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.

  • Sign up to work with a group of fitness experts – This is the perfect solution for consistent, challenging and effective workouts. We will give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
  • Get in a group – You won’t be as effective exercising on your own during the busy holiday season, so join a bootcamp for accountability. Find something challenging that gets your heart rate jacked and uses metabolic strength conditioning to burn maximum bodyfat.

2) Part Two: Your Diet Plan. The  next two months will  offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the parties/nights out as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

  • Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
  • When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
  • Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
  • Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.
  • Follow a real results Fight Camp nutrition plan created for you in mind, with your likes/dislikes and tolerances to maximise fat loss.

Now it all comes down to choices.  You can choose to do nothing and in six weeks you can expect to be a good few kg’s heavier, more tired, and incredibly unhappy with the way you look and your fitness.

Or…….

You can take action today, change your mindset and get involved with the LAST Fight Camp Bootcamp of 2011, were we will not only take care of your programming, nutrition and lifestyle for the next six weeks. We will also get you motivated and starting the new year the way you deserve: leaner, fitter and 100% healthier.

John Fight Camp Trainer

P.S The Last Fight Camp of 2011 begins Halloween (31st October) and spaces are very limited.  If you would like to reserve yours then email info@fightcamp.org asap to guarantee your place.

_____________________________________________________________

http://www.fightcampblog.com

John is a Fight Camp Coach and Glasgow Personal Trainer.

 

 

 

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Personal Trainer Glasgow – Travel Workouts

Posted on July 19, 2011 by Personal Trainer Glasgow

Hey Guys, hope your well and getting the best out of your training.  Apologies about the blog being quiet over the last few weeks, been absolutely manic.  Nevertheless below is a routine I created on Sunday night for a client who I thought I’d share with everyone by turning it into a post, enjoy.

Ok fresh from spending two days in London at a crossfit certification, my mind is literally buzzing with ideas.

As I write this I’m in an Italian restaurant, reviewing the awesome weekend in my head and killing time waiting on the bus back to sunny Glasgow.  I’ve ordered a very Paleo diet friendly d;-) of burger and chips and a bottle of red wine (my cheat for completing about six workouts in two days!!!!!).

Whilst waiting on the food, I am reviewing my tasks for the coming week and what needs to be done (great for goal setting) and I remember that  a client had asked me to come up with a program for her to do away from home and the gym, as she travels a lot.  Not one to disappoint, I get out the pad and pen and fueled by some amazing programming seminars from the weekend I plan out the program below.  She has limited equipment  ( a couple of Kettlebells) and wants to keep the intensity of her workouts high away from the gym.

Below is the travel workout I came up with, utilising Kettlebells, however if you travel and dont even have kettlebells you can use the big 3 litre jugs of milk you can get in supermarkets instead. (Just make sure the lids are on tight!!!) This is a great routine for amazing Fat Loss whilst away.

Day 1 – Perform a Modified Tabbata Circuit of 9 rounds instead of 8

20 Secs Air Squat
10 Secs Recovery
20 Secs Push Up
10 Secs Recovery
20 Secs KB Swing

Repeat sequence of exercises 2 more times for a total of 9 before taking 1 minute rest.  Then complete full sequence of 9 – for two more  rounds for a total of 3 tabattas.

Stretch

Day 2 –

Perform 3 Rounds of 21 reps – 15 reps – 9 reps for time of the following:

Kettlebell deadlift – from floor
Burpees
Kettlebell Single Arm Push Press

So the sequence would be to perform:

21 KB Deadlifts
21 Burpees
21 Single Arm KB Push Press (repeat for other arm)

Recover, then round two perform 15 reps of each and round 3 perform 9 reps.  Record your time, taking as little recovery between rounds as possible.

Stretch Major Muscle groups

Day 3 – Cardio Day

Perform 60 Minutes of brisk Cardiovascular exercise, choose from below:

  • Hillwalking
  • Power Walk
  • Swimming
  • 5k or 10K Jog/run

Day 4 - Rest Day or 30 Min Walk and Stretch

 

Day 5 – 50 Rep Melt Down

Perform 50 reps of each exercise before moving onto the next exercise on the list.  Record time for entire circuit.

  • Kb Swing
  • Jumping Jacks
  • Pushups
  • KB Single Arm Row (25 reps per arm)
  • Crunches with towel in Lumbar region of back
  • Superman Back Extensions
  • Plank with Knee to elbow touches (25 reps each Leg)
  • Towel Inverted Row (wrap towels round a tree or strong beam)
  • Squat Jumping Jack
  • Hillclimber (25 reps per leg)
  • Burpees (my favourite)

Stretch Major Muscle Groups

Day 6 – Core Workout

Perform true tabbata 8 X 20 secs work with 10 secs recovery of the following

  • Sprinter Sit Up
  • V-Up
  • Toe Touches
  • Butt Raises
    Complete sequence twice for total of 8.  Recover for 1 minute before repeating entire sequence of 8 two more times

Stretch Major Muscle Groups

Day 7 – The Test

Ok My Favourite day of the week.  Here you will test your mental and physical resolve by performing:

  • 100 KB Swings
  • 100 Burpees

Perform this for time and record your time taking recovery when needed but by trying to keep it to a minimum.

Stretch Major Muscle Groups.

There you have it folks a 7 day high intensity fat burning program using little to no equipment whilst your away travelling with work or what not.  Try it out and let me know how you get on in the comments section below.

Train Hard…Train Smart… Willpower Required!!!

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Fight Camp Body Rock Finale

Posted on June 13, 2011 by Personal Trainer Glasgow

Six Weeks Down and that brings us to the end of Fight Camp  Bodyrock.  Over the course of the six weeks we completed some of the toughest workouts Indoors and even 1 session outdoors.  There was sweat, tears and  a few Vom Bombs!!

A Big thanks to all who took part in both the AM and PM camps you really did bring your A game each and every session and if you came to get your measurements retested you know exactly how well you achieved, so congratulations.

The Next Fight Camp “Annihilation” Starts the 11th of July, with spots already filling up fast, please if you are interested then get in touch ASAP to guarantee your place.

Train Hard…Train Smart…Willpower Required..

P.S. New Blog Workout coming this week so keep your eyes peeled this week.

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Personal Trainer Glasgow Shares With You The Art of Goal Setting

Posted on May 25, 2011 by Personal Trainer Glasgow

The Art of goal Setting and What It Can Do For You

Hey Guys, today’s post goes deeper into the art of goal setting and how it can help get you on the path you ought to be on in terms of fitness, business, and family life.  At first this post was only a couple of paragraphs, yet it kind of grew legs and became the monster you see before.  Goal Setting is so Important in every aspect of your life.  This held true for me this week more than ever.  At the weekend I was down in Birmingham for a conference were some of the Greatest Fitness Entrepreneurs were speaking on every aspect of the fitness industry you can think of and I got to meet some of the experts who I’ve wanted to meet for, for years.

One of the key subjects that came up was goal setting and it got me thinking long and hard about were I am at in my own life.  We all live such busy lives and we concentrate so hard on all the little tasks of the day, what with work and domestic life; our heads stay permanently down and our blinkers on, yet we never take a moment to actually look up to see where it is we’re going and half the time we end up walking into a wall, be it a fitness, nutrition or a work related wall, that wall has a habit of popping up and blocking our direction.  As a Glasgow Personal Trainer, I come across people daily in my job that know they want something; yet can can’t yet place themselves in the right mindset to know specifically what it is they want.

I was reminded at the weekend of the Alice in wonderland story were Alice is speaking to the Cheshire cat and asks which of the two paths to take.  The cat responds by asking Alice where do you want to go.  Alice replies that she doesn’t know.  The cat then tells Alice that it doesn’t matter which path you take, as you’ll never know when you get to the destination.  Once you know the destination you can plan out the journey.  Take the Internet site Expedia for example; your not going to get very far if you are unable to enter in a destination on page 1.

Ask yourself this, what intentions did you have when you started the New Year off back in January, and how did you get on.  If you reached and maintained what you set out to do in January, I am so happy for you and please keep it up.  However if you maybe let one or two (or ALL) of those good intentions get pushed to the wayside then ask yourself what wall was it that you came up against?

Most of the time when we set goals and fail them because the overriding goal was flawed in the first place.  It’s easy to say I want to lose 2 stone or earn £100,000, yet how realistic is it?  Ok it sounds a bit corny but I want you to grab a pen and pad and write the following headings down on that pad; Personal, Fitness, Business/Work-related (thank you Alwynn Cosgrove) Now you have them down I want you to close your eyes & imagine your life a year from now, and write down everything you want to achieve by this time next year – set your stopwatch for 4 minutes and do not stop writing until that timer runs out.

I mean it; don’t stop writing until the 4 minutes runs out.  Now you have your list, we are going to break it down into actionable steps: Now take each column and write six months next to it and the action steps you yourself feel could be actionable within the next six months.

Once you have done that we’re going to break it down even further into more specific action plans you can do in the next three months, and then further subdivide into the next month.  Seriously I want you to map out what you can realistically engage this month to put you on track  to your year goals.

Now even more specific – What can you achieve this week – set yourself one mini goal this week each day that you can 100% take action on each day – plan it.

Now we’re at the final stage, I want you to write down what you can do in the next day> I want you to write down one thing you can do and take action on by this time tomorrow.

Now that it’s written down there is accountability, and it’s up to you to keep checking this list and making sure you’re on track each and every day.  To help with this I want you to take this piece of paper and put it in the most prominent place that you will see it every day (hint: the fridge or the mirror are always good starts) so that your goals are constantly in the front of your mind.

Now if you are visually stimulated then alongside that goal setting, create a vision board, were you place a photo or image on the board that represents each aspect of your life and the goals your are going to and are achieving (notice the present tense) in all of the sections, family; domestic; work/business; health; fitness; financial; spiritual etc.   It’s your vision board so design it in a way that excites you, and use images that stimulate you.
Both work well together and apart, however I find if you can tackle a problem with as many weapons in your arsenal as possible, then it doesn’t stand a chance.

Some of the problems with goal setting is that people plan too far in advance and never in the present.  Stop living in dreamland, plan your journey for the next year and ask yourself what can I do  TODAY.  Check in with your goals each and every day, after month 1 double check what you achieved and what maybe slipped through.  If a task or goal did slip through (God Forbid d;-) then add a couple of new action steps you can do get that taken care of ASAP.

Now this sounds a little long-winded but will only take 10 minutes tops and it will position you as an action taker, as opposed to the daydreamer who sits and puts everything off until tomorrow.  Don’t get stuck in the trap of tomorrow, take action today and start working towards that life you want to achieve, and you will start reaping the benefits immediately.

I’ve now tracked out my own goals for the year and am checking them daily, making sure I’m on track to lead my life the way I want in the next year.  I’ll Leave you to write up your goals with a quote that stuck with me from the weekend.

“You cannot get to where you have always wanted by doing what you have always done” The Legend Alwynn Cosgrove

Make sure you take massive ACTION and I would love to hear your thoughts in the comment section below.

p.s.  If your ready to take massive action, why not trial a Fight Camp Personal Training Session for £1 click here for details

Train Hard…Train Smart…Willpower Required

John Fight Camp Trainer

 

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Glasgow Fat Loss Insanity

Posted on May 11, 2011 by Personal Trainer Glasgow

Hey guys, I hope your doing well and your getting the Fat Loss results you want for the summer.  Today I’ve got an epic workout based on Julian Greauxs “365 Get Ripped” program I call the Glasgow Fat Loss Insanity workout, which I’ve been testing on myself and a few of my clients, and the results are in; this is one gruelling workout and right from the first round you can feel your metabolism skyrocketting, which is exactly what we want especially this close to summer.

The Man Himself

Initially this workout was shown to me by a friend of mine and fellow Personal Trainer Steven Gillespie, who runs SG Personal Training in Dumbarton.  Myself and Steve went to uni together and always enjoyed a challenge, especially when it meant throwing down a gauntlet in the weights room, so thanks Steve for this winning combo workout (I wasn’t so kind with my praise the next day when I could barely walk).

Ok so here it is; the basis is 10 Exercises done for 10 reps (except the alternating lunges) which constitutes 1 round, and depending on where you are on the beginner, intermediate and advanced scale your working anywhere from 2 – 5 rounds.  It should take you between 45-60 mins to complete and if you go over 60 minutes then just end the workout right then.

The Exercises:

  • 10 Burpees with Pull hold/full Pull Up
  • 50 Alternating Prisoner Lunges
  • 10 Tuck Jumps
  • 10 Dips – Bench -Dipping Station
  • 10 Bench Jumps (be careful with the height of the bench)
  • 10 Triangle Pushups
  • 10 hanging knee raises
  • 10 Sit-Ups with Knee Pull
  • 10 X bodyHill Climbers
  • 10 Hanging Rotational Knee Raises

Take 1 Minute Rest and Repeat for no. of rounds chosen.

Ok below you’ll see the two versions you can do depending on fitness level and upper body strength. First is the beginner/intermediate version (p.s. in the video I say its to be done in 17 minutes, this was a mistake and if you can do 5 rounds in 17 mins I want to know about it!!!!):

And Below is the advanced version, which if completing for 5 rounds in around 45-60 mins is a great challenge:

I would love to hear your comments & how you get on with this one below, and if your timing yourself then please post your time on the Fight Camp Facebook Page

Remember – Train Hard.. Train Smart.. Willpower Required!

Disclaimer: You must get your doctors approval before attempting any of the workouts, or nutrition information on this site. The recommendations seen in this post and on this site are not medical guidelines, but are for educational purposes.  Seek medical confirmation before starting any exercise or fitness & nutrition program or if you have a pre-existing medical condition or injury that contraindicates any exercise or physical activity.  The workouts seen on this site are for healthy persons 18 years or older.

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Glasgow Personal Trainer’s Post Easter Egg Fat Blast

Posted on April 26, 2011 by Personal Trainer Glasgow

Hey guys, as promised I’ve got a post easter fat blast, which I definately needed myself after overindulging the past three days and slightly averting my 5 rules in the 8 week body transformation (averting gaze) not to worry back on track now.

Sean Wright

Today’s workout came to me when talking to a good friend and fellow fitness enthusiast/proffessional fighter Sean Wright (nicknamed mens health). Sean is renowned for his ripped physique and hence the nickname. After discussing in depth why he thinks he manages to stay so lean; he attributes it to a number of things in his mind. No.1 his paleo style diet, No.2 his numerous training sessions that are constantly changing and evolving in intensity and volume and No.3 one that got my mind racing with workout combinations, was the unbeleviable amount of burpees he does on a regular basis. No matter what his training plan is for the week he manages to get in an awful lot of burpees.

So the workout takes the form of burpees in conjunction with what Timothy Ferriss (authour of the Four Hour Body) mentions as the perfect exercise for creating a strong core and ultimate glutes – the KB Swing and my favourite cardiovascular exercise Treadmill Tabbatas 20:10 work to rest recovery, became the ultimate post Easter egg overindulgence workout.

Not for the feint of heart or the begginner to exercise. It needs some serious brass neck to try out and the possibility of light headedness, and vomiting are probably quite high. However if you’ve been exercising for a while and are up for a challenge then try this out. Tried it out myself this afternoon and it floored me!

The Workout

  • Foam Roll and Mobility Warm Up
  • 1 Round of 8 – 20:10 Sprints on a Treadmill
  • 100 Kb Swings
  • 1 Round of 8 – 20:10 Sprints on a Treadmill
  • 100 Burpees

The kb swings and burpees can be broken up to your own fitness level i.e with or without a push up (however If your hardcore its only with a pushup) and are designed to be done with as little recovery in between as possible – with the kb swings I managed 50, 30, and 20with a 20kg Kettlebell; the burpees not as many – 25, 25, 25, 25.

Like I said not for the feint of heart, but I’d love to hear your comments on how you get on.

Train Hard… Train Smart… Willpower Required

John Fight Camp Trainer

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Fight Camp Bootcamps and Personal Training

Posted on April 14, 2011 by Personal Trainer Glasgow

Hi and welcome to Fight Camp Glasgow Personal Trainer and Bootcamp blog, if your reading this its because you have a vested interest in fitness and fat loss.  Let me tell you that you’ve come to the right place.  The personal trainers at Fight Camp Glasgow are dedicated to helping you getting the results you want and deserve to achieve.  We run both a Morning and Evening Fight Camps in Glasgow, along with a highly acclaimed Concierge Personal Training Glasgow service which you can find out more about by checking out the videos posted on this site.

We’re so passionate in-fact, about training people in Glasgow that twice monthly we issue High Intensity Workouts for you to try out in either the home, the gym or sometimes in the office if your short of time – Absolutely FREE of charge direct to your email inbox – Just fill in your details in the top Right Hand Corner of this page and you could be in with the chance to Win a month of Personal Training.

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Glasgow Personal Trainer’s 8 Week body Transformation

Posted on April 10, 2011 by Personal Trainer Glasgow

Hey Guys, hope your enjoyed the sunshine this weekend, I know I did, it was Barbecue heaven and vest weather.  It struck me that now the good weather is here that the summer holidays will be round the corner.  This is a time of fear for a lot of people when the thought of swimsuit shopping and the realisation that “taps aff “ will be most certainly a requirement.

With about 8 Weeks till we hit the June period when most people will either be setting off or getting ready to set off on holiday its time you thought seriously about how you want to look in those holiday snaps. Ask yourself have the good intentions that were set down post-new year fallen by the wayside…  Are you in a constant state of procrastination, always putting off till tomorrow what could actually be started today?  If so then this 8 week period should be a wake up call… nay a call to arms, that inspires you to start a new fitness and nutrition plan that will get you the body you want in time for the beach.

One of the things I get asked the most when it comes to any newstart in our programs is “whats the fastest way to lose fat?”  yet when we tell them the levels of commitment involved they immediately backtrack and fall into the same old pattern of procrastination.  It really is simple yet the commitment needed is the hard part, heres some simple rules to great fat loss.

  • Set a realistic Goal, If you want to lose say a stone in six weeks but will not exercise specifically for fat loss (by following a specific program tailored to your needs) or change your diet, then your setting yourself up for failure.  Failure to plan is planning to fail.
  • Break that goal up in to manageable pieces 1 stone is roughly about 6kg, so your aiming to lose a kg per week, this is a measurable piece that you can make sure your keeping to each week.
  • Record everything; visual stimulus is one of the most powerful tools.  When starting your plan take a photo of yourself in either the clothes you want to wear or your underwear and place it on the fridge, this way you’ll constantly validate your choice to become a better you every time you reach for that snack
  • Fuel your body not only for exercise but also for recovery and fat loss…. Hint at the end of this post ill show you how.
  • Reward yourself 1 day a week for your efforts.  Most Dieters fail by trying to crash diet and stop eating junk cold turkey, this is where failure breeds.  Even drug addicts don’t do this, they wean themselves off by choosing a less harmful substance.  1 Day of some junk food is definitely less harmful than the previous 7 you would normally have.  This is my favourite day of the week and I always plan either a big meal, or a night out or just a few cold beers.

Recently I read a fantastic book for fitness and fat loss  by Timothy Ferriss called the Four hour Body, where the author takes a no BS approach to all the crazy workout routines and fad diets out there today.   After literally not putting the book down it got me thinking about proving to you how you can go about completely redefining your body in 6-8 weeks.  So not one to disappoint or recommend anything to anyone of my clients without first trying it out myself.  I decided to follow one of the author’s nutrition plans called the Slow Carb Diet and record my results with you all.  During this six-eight week period you’ll get an insight into my successes (and failures) on the road to the summer cut.

A Little bit of background info before I share my journey with you.  I recently suffered a back injury that meant I was away from the heavier side of lifting in the gym for about 5 weeks and the only exercise I was getting was my twice weekly spin classes that I teach, needless to stay I was going stir crazy and picked up some bad eating habits to compensate (Pret a Manger blueberry muffins, a once weekly treat became a staple part of my diet) anyways 5 weeks of training clients and not really training myself apart from some rehab work on my back allowed me to work harder on other aspects of my life, but still left a longing to get back in the weights room.  However skip to the end of the rehab multiple deep tissue work sessions, chiropractic appointments and a lot of stretching the doors to the weights room are back open, not in the way they once were but im back lifting and not going as stir crazy as I was.

So over the next couple of weeks you’ll see the exact exercise routine I’m following and my diet including my favourite day of the week the binge day where according to Timothy Ferris, nothing is off limits.

As I write this I just had an awesome mixed grill on the barbecue at my girlfriends house on the laziest of lazy Sunday afternoons, for tomorrow it all begins.

Over the course of the 6-8 weeks if you have any questions about any of the exercise, nutrition or sports supplements I’ll be taking,  or if your wanting help with starting your own 8 week program then please leave a comment and I’ll get back to you ASAP.

Train Hard…Train Smart…Willpower Required

P.S. If you want a tried and tested fat loss program that guarantees results then check out our six week intensive morning and evening Fight Camp, which the next intake starts the 2nd of May and places have already begun filling up.  So to guarantee your spot, make sure you email in at everydayathlete@hotmail.co.uk or post on facebook.

P.P.S Looking for some inspiration, check out one of our Fight Camp Clients Gerry below, who was missing the camp so much he thought he’d keep his training up whilst on holiday!!!  Good on you Gerry!!!! That’s what we call COMMITMENT

 

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Glasgow Personal Training – Post St Paddys Day HIIT

Posted on March 21, 2011 by Personal Trainer Glasgow

Hey guys, march is almost over and we hope your all achieving the goals you set out at the beginning of the year.  The past few months has seen the Fight Camp trainers been hit with a couple of injuries, hence why the blogs been a bit quiet of late d:-(, not to worry, rehab is well under way and we’re getting back on top form.  So much so that this week we have a couple of HIIT workouts to help you sweat off any over-indulgences suffered at the hands of St Paddys Day.

Todays workout is an absolute BEAST Following an extensive warm up consisting of foam rolling (if you have access to one – if not use a tennis ball) and a full mobility warm up anding in an activity that will speed up your heart rate such as star jumps or some light burpees, carry out the circuit below.

Ok on to the circuit, inspired by an interview with one of the main characters from Spartacus Blood & Sand in this months Muscle & Fitness, the Glasgow Personal Training Team decided they would try a couple of the circuits out for good measure and to see if they were as good as the Gladiators of old.

Ok each circuit has 10 exercises and each exercise is performed for 30 seconds before moving on to the next.  You have 5 seconds active recovery to move from 1 exercise to the next.  For all the Iphone users out there, the timer app I’m using is Tabata Pro which can be purchased from the apple app store.

The Circuit

  • Bench Jump
  • Power Bag Clean and Press
  • Dumbbell Squat to Curl
  • Speed Skipping
  • Left Kick on Bag (or pads if working with partner)
  • Right Kick on Bag (or pads if working with partner)
  • Dumbbell Manmakers
  • Burpees (with a Pushup)
  • Kettlebell Swing
  • Burpee Pullup

VIDEO TO FOLLOW HERE THIS WEEK!

In true Gladiator style we’re looking for between 5-8 rounds for intermediate to advanced fitness enthusiasts.  If your a complete beginner then try between 2-3 rounds to start you off and progress as you see fit. (always seeking your doctors permission before attempting any workouts for the first time)

Make sure to drink plenty of water prior to completing and during as well.  Finish up post workout with a protein shake that has about 30grams of protein and fruit of your choice.

Have a great time with this circuit and let us know what you think by commenting on the Fight Camp Facebook page.

Good Luck

The Fight Camp Team

P.S.  If you aren’t meeting the goals you set out to achieve in January, don’t worry with around 12 weeks before the summer rolls into action and the beach comes calling, It’s not to late.  So if you haven’t taken part in any of our camps or personal training before, then Call John on 07791657638 to arrange your FREE Fitness Assesment and Trial workout.

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Glasgow Personal Trainer’s Midweek Fat Blast

Posted on February 16, 2011 by Personal Trainer Glasgow

Hey guys, hope all is well and if your currently enrolled in one of our Fight Camps its halfway through week six and we’ve had some of the toughest workouts so far this week, and everyone has been putting in an unbelievable effort, so congrats and good luck for the last remaining sessions on this camp.

Todays post brings you a great little metabolic workout that can be done either in the home or the gym, and can be advanced as necessary.  So first things first WARM UP! whether your doing this in a gym or in the comfort of your own home, I cannot stress enough the importance of a good warm up that not only involves joint mobility for good joint health, but also some muscle activation to prepare you for the workout ahead, below is an example warm up that can be done particularly if short on time.  Check it out first before moving onto the workout.

Ok after completing three rounds of the shoulder rotations, squats, push ups, glute raises and plank your ready to get on with the workout.  Todays workout is one side of an ascending pyramid, which is a complicated way of saying add on 1 rep each time till you get to 10 reps.  We’re going to be performing three exercises, and depending on your fitness level and whether or not your working in a gym or at home you can progress or regress as you see fit.

Ok if your in the house or office perform the following:

  1. Burpee
  2. Push Up (if looking for a progression, try a push-clap)
  3. Squat Jump.

And if your in the gym and have access to a pull up bar then perform the following:

  1. Burpee-Pullup
  2. Push up or Push-clap
  3. Squat Jump

So the sequence would go 1 burpee, 1 push up and 1 squat-jump, then 2 burpees, 2 push ups and 2 squat jumps etc. till you hit 10 of each.

Record your time and post it on the Fight Camp Facebook HERE

And as always guys, if you haven’t trained with the Fight Camp Team before and are just following this blog, please seek your doctors permission before attempting any of the workouts posted here.

Train HARD… Train SMART… WILLPOWER REQUIRED!!!!!

P.S The Next instalment of both the morning and evening the Fight Camp Bootcamps starts Monday the 7th of March, and places have already begun to fill up fast so if interested contact us ASAP! or check out the Fight Camp Glasgow Website HERE for more details

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