Lunge Jumps

Plyometric Power Exercise !!!

FOR MORE EXERCISE DEMOS CLICK HERE

The Lunge and adding weight

FOR MORE EXERCISE DEMOS CLICK HERE

Scrap bookin' it to Eminem... push ups!

Sept 1st 2011 - Pump it up

Daily Dose, September 1

(15 Minutes of Max rounds completed)

10 x Handstand Push up

15 xSquat Jump

20 x Chin up

30 x Lunge Jumps

40 x Double Unders

Visit Exercise Essentials for more info on the Daily Dose exercises

August 31 2011 Elongate muscles and tendons

Daily Dose

Your exercise prescription = REST

Today is a scheduled rest day so make the most of it.

I would suggest a flexibility component today to elongate short tight muscles and tendons. Stretching is by no means a comfortable, enjoyable or a pleasurable exercise but done properly you will feel AMAZING afterwards. Stretch your body in weird and wonderful ways,  challenging your range of movement and remember your muscles wrap around your joints and are not just straight. So you may have to twist your foot in that hamstring stretch or change the angle of your triceps in a triceps stretch to release the tension in the right places for you.

Enjoy more flexibility for more power and free movement.

August 30th 2011

Strength Training

Dead lift (weighted)
5 sets 5,5,5,5,5 - Use a weight at which you can complete 5 repetitions 5 times

Daily Dose
50 Double unders
50 Chin ups
50 Bench jumps

Stretch, hydrate, refuel

August 29 2011

Skill Training
Sets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps

Daily Dose
Max sets for 15 minutes

20 Horizontal Pull ups
20 push ups
20 double knee jumps

L Hold

1. Hold onto a bar or a chin up pole and raise your legs to create an L shape with your body

Overhead Squat

1. Start with bar above head, hands 1.5 times shoulder width apart and correct posture

(Correct Posture =

August 28 2011

Daily Dose

Format = Sprints 300m + Repetitions 20

3 sets for time

Sprint + Burpees

Sprint + Squats

Sprint + Push ups

May take between 6 and 20 minutes

Skill training 5 sets 

L HOLD up to 1 minute

August 27 2011

3 Sets for time (Repetitions 14, 11, 8)

Squats max weight + Handstand Push ups

Record your squat weight for each set and over all time
Good Luck

August 26 2011

Daily Dose

Rest Day + Have fun :)

Dead lift

Step 1

Chin up

Step 1

Hold bar a shoulder width and a half apart with arms extended and feet off ground.

Tricky fit daily dose BLOG

Hey guys

I have launched a new blog for all you NUTS out there who want to workout with something different and challenging every day. I have programmed balanced, diverse workouts that generate strength, power, skill, and metabolic benefits for your body. Something different every day and post your times to the comments section of the blog DailyDose.

Programming and exercise substitution. Part 2.

How to implement DailyDose effectively to gain momentum towards total fitness and the positive effects that it will have on your weight, figure, strength, power, posture, health and wellness!!

August 25 2011

Daily Dose

7 sets for time
10x 50kg Deadlift
30x chin ups in L HOLD posture

Record your time to site comments

Warm up
burpees and skipping for 5 minutes and stretch full body to cool down.
Combination of generating power through hip extension on the deadlift and stability through hip flexors in flexion during the chin up with legs held parallel to the ground. The time factor, high chin up repetitions and contants weight of deadlift will be a great challenge and certainly works the aerobic and anaerobic capacity throughout.

Substitute
chin ups with pulling chest to bar on a handrail with feet on the ground.
Substitute deadlift weight with something appropriate for your level or just use bar or broomstick for beginners.

Good luck

August 24 2011

Daily Dose

Max reps for time
Handstand push ups x 10 minutes
Chin ups with over grip x 10 minutes

Record score to site when done

Warm up
6km run and arm circles for 3 minutes
Cool down with stretches

Substitute 
handstand push ups for regular push ups with elbows in and hands shoulder width apart.
Alternatively you could do bench dips or kitchen bench dips with feet airbourne.
sub chin ups for handrail pull ups, chest to bar. Resting is okay but the best score will go to the person who can push through the pain and generate the most repetitions so keep it constant. No switching between exercises. 10 minutes of handstand push ups and then 10 minutes of chin ups.

GOOD LUCK

Programming and exercise substitution. Part 1.

How to implement DailyDose effectively to gain momentum towards total fitness and the positive effects that it will have on your weight, figure, strength, power, posture, health and wellness!!

Programming and exercise substitution. KNOW YOUR STUFF.

Learn how to implement TrickyFit exercise prescription into your daily life.

Cardiovascular training benefits - Reason 10

Cardiovascular benefit number 10 is increased energy and mood. How good does it feel when you have the blood pumping through your body and you are sucking in deep breaths of oxygen. Your body just feels great and you now your alive. Exercising also bring a great sense of action and achievement and by getting regular exercise you build momentum towards positive action and positive feelings in your life. 

Get active get fit and feel good!!!

The jack knife

Essential movement

Safety
Sit up tall into the movement
Shoulder blades back

MORE EXERCISE DEMOS HERE

August 23 2011

Daily Dose

5 sets for time
Run 400m + 50 Body weight squats

Record your time to this post after you are done.


Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.

Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.

GOOD LUCK

Cardiovascular training benefits - Reason 9

Why train the Cardiovascular system:

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 9.

Cardiovascular exercise will increase energy expenditure, metabolic rate and promote leaner physique. We all have heard this and its great to read it again and again. Exercise expends energy. So if you want to lose weight expend more energy than the food you feed in your face. You will burn more calories, fat and have a leaner physique to show off at the beach.

August 22 2011

Daily Dose

Sets of the following rep

10, 12, 14, 16, 18, 16, 14, 12, 10

Burpees Face to dirt and knees to chest

(eg. minute 1 10 reps, minute 2 12 reps, minute 3 14 reps ... and so on)

Exercise guidelines
Burpee = Start standing up.
Drop for a push up (face to dirt), then jump feet up to hands and explode directly up off the ground and try to touch the sky. Drop again to repeat

Do's
Warm up with 5 squats, 5 squat jumps, 5 push ups and 1minute plank

Cool down with lunges and pull ups

Benefits
Great anaerobic workout. Will challenge power and speed output and relys on fast recovery between sets. Trains body to produce more oxygen and deal with lactic acid or phosphate ions better which reduce performance.

GOOD LUCK

Record your time to this post after completion.

Daily Dose

Daily Dose

Sets of 10, 12, 14, 16, 18, 16, 14, 12, 10

Burpees Face to dirt and knees to chest 

Warm up with 5 squats, squat jumps, push ups and 1minute plank

Cool down with lunges and pull ups

cardiovascular training benefits - Reason 8

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 8

Improved insulin sensitivity and decreased risk of developing type II diabetes. 

The pancreas secretes the hormone insulin to move glucose from the bloodstream into the cells of the body. This is regulating blood sugar levels so that we don't experience dramatic highs and lows in energy. Insensitivity occurs when the cells of our body are no longer sensitive to the amounts of glucose in the bloodstream. With no sensitivity to regulate insulin secretion the pancreas will over work and tire resulting in low insulin production and Type II diabetes. So train your cardiovascular system to improve insulin sensitivity and reduce the risk of type II Diabetes.

Daily Dose

TrickyFit Daily Dose

5 Sets for best time:

Run 1 kilometre + 50 chin ups

Warm up squats to loosen and open hips for running and warm up major muscles of lower body and handstand pushups is the opposite movement (vertical push) which will be a good warm up for the pull ups.

Cool down with slow jog and stretching full body. 

Daily dose

Rest day

If you did Angie yesterday you will certainly need a rest.

Alternatively
Practise a skill or two

Handstand push ups
Supine pull ups ( ly on bench and using barbell pull chest to bar)

These two movements are the opposite to chin ups and push ups so great for balancing your program

Try Angie - a crossfit workout

Get into this crossfit WOD (workout of the day) and tell me what you think

I did it the other day and found it a great challenge

100 pull ups

100 push ups 

100 sit ups

100 squats

Try for your best time, only move on to next exercise when 100 repetitions have been completed in total.

It beat up on me taking 29.14 minutes

Hope you like it.

Thanks crossfit

Tristan

Perfect practise makes perfect.

Pick 3 exercises

1 that you suck at 

1 that you hate

1 that your awesome at

Practise perfect technique at the one you suck at for 15 minutes

Get better at the one you hate for 15 minutes

Enjoy the one your sweet at 15 minutes

OR

1/ Walking handstand for 15 minutes

2/ Hill Sprints - 40m sprint every minute for 15 minutes

3/ 20 Double knee jumps every minute for 15 minutes

Tips for walking handstand practise

Practise handstand against wall facing away and towards.

Weight transference from hand to hand against wall.

Start facing wall and walk away on hands if possible.

Keep body strong, tense and straight. Pointing through toes

cardiovascular training benefits - Reason 7

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 7

Regular exercise is one of the most effective treatments for arthritis a degenerative joint disease. Improvements in mobility and fitness will help to decrease fatigue, muscle tension and stress placed on the joints while increasing the muscular strength around the joint to support it. In addition, maintaining an acceptable body weight is an important prevention management and prevention method for arthritis.

You can leave your hat on

RELAX ...

Flying and inevitable back pain…how to minimize the discomfort.

A large percentage of the population experiences BLOODY BACK PAIN at some stage in their life.

Energize

There is only one way to get more energy

You gotta earn it!!

5km Sprint
100 burpees
100 chin ups
(plan your run to finish near a bar for chin ups)

This is working every aspect of your fitness and strength. Push, Pull, Legs and all 3 metabolic pathways!

Go get some more energy warriors

Cardiovascular training benefits - Reason 6

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 6

Osteoporosis is less likely if you have strong bones. Cardiovascular training will reduce your risk of developing osteoporosis. Weight bearing exercise in the form of running or walking places direct stress on the bones which force it to lay down more minerals maintaining bone density.This result also occurs when the muscles are worked in a not impact activity because the muscular tension placed on the bones forces it to lay down more minerals also. 

Get ya sand shoes on baby and get running

Daily Dose

Run 6 km for time


Record your time for every workout you do. I ran this in 28.36 minutes and I was totally spent. Know achievements and then you can better them. good luck and good intensity.

Get a gut full!

Daily Dose

7 sets 20,15,10,5,10,15,20 repetitions

Jack knives
Dips
Double knee jumps
1 minute plank

Alternatively

Crawl up and down a flight of stairs 50 times on your hands and hands.

cardiovascular training benefits - Reason 5

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 5

Athletes have known the benefits of Cardiovascular training for decades and it makes sense. The heart is not only healthier but the the body can deliver more oxygen and blood around the body with less effort. The high levels of effort and energy demanded by sport combined with the improved efficiency developed from cardiovascular training means that in sporting terms you will have more energy for longer, get to that ball with less effort and have a quicker recovery afterwards definately an advantage.

phew ... !

Daily Dose

Take it off today! Anything you like. Have a rest!

Cardiovascular training benefits - Reason 4

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 4.

Cardiovascular exercise is usually of a prolonged nature of 20 minutes or more. With this sort of training moving large muscle groups for walking, running, swimming rowing and similar activities you will develop muscle tone. This sort of training will also burn fat and with stronger muscles and reduced fat you will have a more shapely physique.

 

Toughen up

Daily Dose

Squat training (find a mirror or window and use the reflection)

Practise 300 squats. 

Twice

Thats it :)

Short circuit yourself into a machine

Daily dose

8 station circuit

Benefits
Stronger muscles and bones - full body workout
Awesome Cardiovascular benefits - stronger heart and lungs
Feeling great sense of achievement


1 minute per station - repeat twice

Advanced
1. Push ups - chin to dirt
2. Squat jumps - hips a touch below knees
3. Lunges with weights/ medicine ball/ soups tins/ really anything
4. Chin ups - chin above bar and extend elbows to (120 - 150 degrees)
5. Plank (on hands and toes) alternating one hand off the ground for a few seconds at a time if capable
6. Double knee jumps - knees to parallel to hips or above
7. Hand stand push ups/ alternatively handstand
8. 5-8m side stepping back and forth

Equipment required
Watch or timer
Anything that you can attempt a chin up with - bar, tree, ceiling basket ball ring, anything

Beginner
1. Squats
2. Push ups
3. Lunges
4. Plank
5. Step ups
6. High knee running
7. Dips
8. Rest

Watch or timer

Find a bar!

10 sets with rest

Maximum repetitions of pull ups + 100m sprint (50m out and back).

1 minute rest

Cardiovascular training benefits - Reason 3

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 3

Research has shown that Cardiovascular exercise is the most important form of training to reduce your blood pressure. If you have been diagnosed with hyper tension then you should not be exercising at a high intensity and would be advised to seek a medical clearance before starting any form of exercise.

Cardiovascular training benefits - reason 2

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 2.

Cardiovascular disease is one of the leading causes of early death in both men and women. Research has shown that with improved cardiovascular health you will actually have a reduced risk of heart disease. This is due to a number of reasons but the obvious ones cardiovascular training helps lower BP, Reduced HR and effort, lower cholesterol.

Hit it hard

5 sets

2 minutes flat out boxing and moving on your toes + 20 lunge jumps

rest 2 minutes

5 sets 

2 minutes skipping + 20 double knee jumps

Think in the certain way....don't be fooled by outside BS

Training your mind for success pfft

What does that mean anyway right!! Who cares, you might say. What has that got to do with reaching my goals.

Lets take a closer look...

Run like the windd

8 Sets for time

200m sprints + 1 min Plank

Rules;
No rest between sets

Benefits:
Improve Aerobic and anaerobic capacity
Improve Cardiac output
Greater core (Back and abdominal) stability and strength
Loads of burn't calories

Tip;
Use the plank exercise to catch your breath and focus on slowing down your heart rate and steadying your thoughts for best results.

Benefits of Cadiovascular training - Reason 1

Why Train the Cardiovascular system.

1. Strengthen your heart and lungs and improve cardiovascular fitness
2. Reduce risk of heart disease
3. Lower blood pressure
4. Improve muscular endurance and ‘tone’
5. Increase sporting performance
6. Decrease risk of osteoporosis and increase bone mineral density
7. Help manage arthritis
8. Improve insulin sensitivity and decrease risk of type II diabetes
9. Increase energy expenditure, metabolic rate and promote a leaner physique.
10. Increase energy and mood.

Reason 1.

With continued training of the cardiovascular system your heart and lungs will grow stronger. A stronger heart can pump out more blood per beat reducing your heart rate and the amount of effort it has to use to get the blood around your body.

Check this ;
If you can reduce your heart rate by 10 beats per minute will mean that your heart is beating approximately 14000 less times per day.

What a massive increase in efficiency and huge decrease in effort leaving you with more energy to be active. 

Have a multi V

Rest up today

Your gunna need it!!

Make it count - Not much equipment

part 1

part 2

Try this with a partner

Daily Dose

10 sets
Maximum number pushups + 50 squats

Rules;
Face to dirt on push ups, back braced not slouched
Squat until the thighs are slightly below parallel to the floor.

Benefits:
Improved Strength
Greater muscular endurance
Improved aerobic capacity and lactate system (training body to work out at high intensity and recover).
Time efficient
Zero Cost

Grind it out

Daily Dose


80 chinups for time +
80 over head squats with BarBell

Push push push ...

Daily Dose

5 Sets 

100m sprint + max pushups

Here we go

Daily Dose


Bike - 1min fastest pace possible then 1 min steady for 10 minutes total
Backed up straight away with8 sets of 12 deadlifts at reasonable weight (focused on great technique)

Killer workout

2 aug u might like this. I hated it. Haha jokes but it was rough :)

Non stop
3 sets for time
20 burpees with proper push up. (face to dirt, core stable)
max sets of handstand pushups. (face to dirt)

2 minutes break

3 sets for time
20 push ups
50 square below parallel. (keep back straight, don't go low if you back arches)

Jack and Jill ran up the hill.

The average household interested in health and fitness can easily invest thousands of dollars yearly towards gym memberships and home equipment or they can be smart.

I have no doubt that gyms and equipment have there place in this world. For most people they are a waste of space, money, creativity, time and petrol. 

Don't be fooled.

Everything we need in this life is available to us for a very small price and can be achieved in the outdoors where all the elements present a challenge. 

Everyone has body weight and the force of gravity combined with our own body weight is a great place to begin when getting active. Building strength and awareness in your own body is way more important than being able to dumbbell curl or being able to leg press half a weight stack. Don't get me started on leg press. The hips are rarely engaged and most gym users are not even aware of the correct position to locate the seat for proper function and best results.

Start here. Learn correct technique on full body functional exercises. Develop great control and strength and flexibility through exercises like the squat, push up, pull up, lunge and handstand. See TrickyFit exercises for guidance. 

1/ Squat jump up hills for added resistance

2/ Push up with your feet raised on a stool 

3/ Lunge and rotate through your core

4/ Pull up with different grip and learn handstand push ups. 

5/ Run up hills and in sand dunes, swim for sprints and time, ride your bike everywhere. 

Seriously, if you want to piss your money away into a gym go for it. If you are smarter than that then get extremely educated right here and combine any number of these exercises together with minimal rest between exercise, good nutrition and plenty of water. You will get a buzz for it. And you won't be stuck doing dumbbell curls and triceps dips 3 days a week. Instead you will be engaging many muscle groups to fire with great co-ordination and variety in sand, hills, mud, heat and humidity. You will be challenged, you will gasp for breath, you will develop function and you will have your recipe for success.

For those keen to try something different!!!

Gymnastics is a terrific place to start. Have you seen the bodies on Gymnasts wow they are strong, agile and complete impressive exercises with outstanding balance and body awareness. Their Range of motion or flexibility is outstanding and they are stable all the way through from extension to flexion, they pose excellent control and strength.