Right guys & girls I hope you enjoyed the first 3 workouts, here is 3 more all with a slightly different twist, and I hope you come into Legacy to complete the Legacy Challenge!
These type of workouts can be used in 3 different ways, if your new to resistance training and want a fat loss boost you could aim to do one of these workouts 3 times a week. If you currently have a weight training plan you could either look to do a conditioning session on your day off from your normal program or if your really hardcore you could
put it in at the end of your weight training plan.
1. Barbell Complex Tear-up
- BB Deadlift – 6
- BB Clean & Press – 6
- BB Squat – 6
- BB Power Curls – 6 (cheat reps!)
- 3 mins rest and repeat 4 times
(Use a Barbell that you do 10 reps of clean & press maximum, the aim is to go a bit heavier on this one so it will take more out of you, 20mins max!)
2. The Legacy Take Pride Challenge
- Legacy Burpee – 10
- Box Jumps – 10
- Trap Bar – 10
- Farmers Walks – 20 metres
- Sled – 20 metres
- Prowler – 20 metres
- 2 mins rest repeat 3 times, if you can do more you’re a Legend!
(You need to come and train at Legacy with me to properly experience this BAD BOY!)
3. The Legacy Take Pride Challenge
20 Medicine Ball Press-ups
20 Medicine Ball Slams
20 Kettlebell Swings
Fast Skipping for 30 skips
15m Bounds into 15m Bear Crawls
(This is a spur of the moment circuit, you’ve woke up on a Sunday Morning wanting to workout but you cant get to the gym. You only need a medicine ball, TRX (or bar to pull against in the park), Kettlebell and skipping rope. Get ready to sweat!)
The media seems to have made exercise and training very complicated, our conditioning sessions are aimed at going back to basics, simple movements that produce
effective results. Good luck, please let me know how you get on, if your not on the floor at the end your not trying hard enough!!!
So throughout my 8 years of Personal Training experience I’ve always found weight training/resistance training to be great for fat loss results. This is not to say that ‘cardio’ will not be good for fat loss it just doesn’t change the body shape like weight training, as well as the fact in my opinion its boring!
So at Legacy Training we’ve created more of a hybrid between weight training and cardio in the form of conditioning sessions. We’ve found that combining full body movements, Body Weight exercises, circuits, complexes and short bursts of intervals gets fantastic results for FAT LOSS!!!
Here are my top 6 (the second 3 will be in Part 2) conditioning workouts that require very little equipment BUT are extremely effective (hope you’ve bought your sick bucket! Ha ha!):
1. Get on the Floor
- Mountain climbers – 20
- Press-ups – 15
- Burpee’s – 10
- Jump Lunges – 12
- 1 min rest & repeat 4 – 6 times
(No equipment needed, Perfect for the garage or Living Room, 20mins max)
2. Hills Runs
- Start with slow and steady 10 min jog to warm-up to find your perfect hill.
- Sprint 40 – 60metres flat out up hill with slow walk back; aim to have 2 – 3mins between sprints.
- Repeat this 8 – 10 times, to make harder add 20 press-ups at the top of the hill.
(No equipment needed but taking a lively dog helps enthusiasm, 30-35mins max)
3. Dumbell Complex Smash-up
- DB Squats – 10
- DB Alternate Curl to Press – 8 each arm
- DB Bent Over Row – 10
- DB High Pull – 10
- DB Curl – 10
- 90 second rest and repeat 6 – 8times
(Use Dumbbells between 8 – 12.5kg, aim for good form but complete as fast as possible, 20 – 30mins)
In my eyes training is always as hard as you make it, we teach our clients at Legacy Training to really push their body to the limits. This is why they all get such great results. Let me know how you get on with these workouts, DON’T GET SCARED NOW!!!
Right lets set the scene, you’ve got to the end of the summer and your happy with your current condition and you’ve achieved your goals of eventually seeing those abs, getting some veins in the arms and even seeing some nice shape in the legs. BUT now you’re feeling skinny and want to BULK UP!! (I don’t like this phrase as people use it as an excuse to slack!). Here are my (Legacy Training) pitfalls to avoid in doing this:
Not getting lean first
A lot of guys tend to decide to bulk-up straight after a holiday or stag do when they can’t be bothered to be strict with their eating again. Your body will always be in a better position to build muscle when you’re lean. I would suggest using a 2-week elimination diet just before you go into the phase. This would involve going back to basics, (4 meals of protein and green vegetables with 2-3 handfuls of nuts and at least 2litres of water a day!)
Not eating enough protein
Set out a daily protein goal based on 2-2.5 time’s your bodyweight in kilos and make sure you hit it. For example an 80kg man should aim to eat around 160-200grams per day, which may sound hard, but by planning out your day you will feel much better. A good way to kick start your day is by having a protein breakfast, my favourite is steak, eggs and handful of almonds.
I have seen this time and time again; lots of lads increase their calories with high fat/high sugar foods, which is THE worst way to do it. Look to increase protein through lean meats (fish, chicken, turkey, and red meat), good fats (fish oil, nuts, avacado’s) and clean carbs (sweet potato, rice and gluten free oats.)
Not understanding their own body
What works for Mr Olympia might not work for you, remember that everybody is different as far as how their body will respond to different foods. I would recommend using a food diary or app that makes you log what you eating everyday, this way you can really tell what is and isn’t working for you.
Going all in the first week
Would a magician show his biggest trick at the start of the show? Focus on making small changes and see how your body reacts e.g. focus on getting your nutrition right first then add in supplements.