Welcome to non-negotiable Mondays

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After a relaxing weekend, it’s so easy to hang onto those chilled Sunday vibes as Monday morning breaks!

If you skip your Monday workout, you kind off mess up the entire week that lies ahead though.

My advice is to prepare as much as you can the Sunday evening, just in case Monday morning seems a bit difficult.

If you work out in the morning, put your gym clothes out the evening before – fall out of bed and into your trainers. If you drink a pre-workout, prepare it the evening before and put everything ready for you to wake up and head off to the gym, before your brain wakes up and realises what you’re doing.

If you train in the evenings, pack your gym bag for after class and keep it in the car – that way you won’t have any excuses when heading home in the afternoon. Also, be sure to have a snack a few hours before your workout. A banana or had full of nuts will give you a nice boost and ensure you reach the gym full of energy.

Tell yourself it’s non-negotiable. You don’t negotiate with yourself about things like brushing your teeth or taking a shower right? Just add training into the same category.

Non-negotiable Mondays here we come!

Monday: Legs day Exercise: 5 minutes warm up, high knee jog in place. Lunges hold 40 to 60 sec hold. Bulgarian split squat: 15 to 20 reps Pistol squat: 10 on each leg Box jump: 15 reps Single leg deadlift: 15 reps on each leg Glutes bridging: 15 reps Good morning: 15 reps Repeat all 4 times Cool down for 10 mins Stretch for 10 mins.

Tuesday: Upper body Exercise: 5 minutes warm up, heel to butt jogg in place. Close grip Push up: 10 to 15 reps Single leg Incline push up: 10 to 15 reps Pike push up: 15 reps Wall push up: 10 to 15 reps Inverted row: 10 to 15 reps Pull up: maximum you can do Reverse grip pull up: 10 reps Bench tricep dips: 15 reps Walkout to Prone cobra: 10 to 15 reps Star plank: 30 secs each hand Back extension: 15 reps Repeat all 4 times Cool down 10 mins Stretch for 10 minutes.

Wednesday: Do your normal cardio routine

Thursday: Exercise: 5 minutes warm up, high knee jog in place. Lunges hold 40 to 60 sec hold. Bulgarian split squat: 15 to 20 reps Pistol squat: 10 on each leg Box jump: 15 reps Single leg deadlift: 15 reps on each leg Glutes bridging: 15 reps Good morning: 15 reps Repeat all 4 times Cool down for 10 mins Stretch for 10 mins.

Friday: Exercise: 5 minutes warm up, heel to butt jogg in place. Close grip Push up: 10 to 15 reps Single leg Incline push up: 10 to 15 reps Pike push up: 15 reps Wall push up: 10 to 15 reps Inverted row: 10 to 15 reps Pull up: maximum you can do Reverse grip pull up: 10 reps Bench tricep dips: 15 reps Walkout to Prone cobra: 10 to 15 reps Star plank: 30 secs each hand Back extension: 15 reps Repeat all 4 times Cool down 10 mins Stretch for 10 minutes

Saturday: Do your normal cardio routine. –Because its weekend, try and do it outside and get some fresh air in those lungs!

Sunday: Rest

Are you ready for leg day?

Tax Student Fitness

The year is in full swing and the same should be happening with your new year fitness schedule. Make sure you don’t procrastinate – the new year is here and not waiting for you to catch up.

Focusing on training a different body part every day helps most people feel they have a planned schedule – and routine is what you need in your fitness journey.

You will dread Monday leg-day, but at least after that the worst is over.

Doing your leg workout to the max will result in you walking like a chicken the rest of the week – but then you know you did your part! Good Luck and push yourself to get into a strong routine!

Monday: Legs day Exercise: 5 minutes warm up, jogging in place. Sumo squat hold 40 to 60 sec hold. Body weight jumping squat: 15 to 20 reps Jumping lunges: 10 on each leg Step up to hig knee: 15 reps on each leg Single leg deadlift: 15 reps on each leg Buso ball Hip raises: 15 reps Repeat all 4 times Cool down for 10 mins Stretch for 10 mins.

Tuesday: Upper body Exercise: 5 minutes warm up, jumping jack Explosive Push up: 10 to 15 reps Incline push up: 10 to 15 reps Spartan push up: 10 to 15 reps Inverted push up: 10 to 15 reps Pull up: maximum you can do Prone cobra: 10 to 15 reps Inverted row: 10 to 15 reps Back extension: 15 reps Repeat all 4 times Cool down 10 mins Stretch for 10 minutes.

Wednesday: Do your normal cardio routine

Thursday: Exercise: 5 minutes warm up, jogging in place. Sumo squat hold 40 to 60 sec hold. Body weight jumping squat: 15 to 20 reps Jumping lunges: 10 on each leg Step up to hig knee: 15 reps on each leg Single leg deadlift: 15 reps on each leg Buso ball Hip raises: 15 reps Repeat all 4 times Cool down for 10 mins Stretch for 10 mins.

Friday: Exercise: 5 minutes warm up, jumping jack Explosive Push up: 10 to 15 reps Incline push up: 10 to 15 reps Spartan push up: 10 to 15 reps Inverted push up: 10 to 15 reps Pull up: maximum you can do Prone cobra: 10 to 15 reps Inverted row: 10 to 15 reps Back extension: 15 reps Repeat all 4 times Cool down 10 mins Stretch for 10 minutes.

Saturday: Do your normal cardio routine. –Because its weekend, try and do it outside and get some fresh air in those lungs!

Sunday: Rest

Work that core training

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In this second week of building yourself a rock solid core (as that Christmas dinner with an overload of pudding is creeping up on you slowly) see if you can push yourself to do this, together with your normal workout routine. Remember, keeping your posture correct during these exercises are key to getting maximum results and preventing injuries. Always squeeze your abs as much as possible when doing any of the following movements. Keep your back straight and head facing forward (support your neck if necessary) Happy crunching!!

Monday: 5 minutes warm up, jogging in place. 40 sec reversed crunches 20 sec rest. 40 sec V-shape hold, 20 sec rest. 40 sec double crunches. 20 sec rest. 40 sec butterfly crunches, 20 sec rest. 50 sec plank, 20 sec rest Repeat all 3 times..

Tuesday: Do your normal workout plan

Wednesday: 5 mins warm up, jumping jack 40 sec straight arms plank, 20 sec rest. 40 sec russian twist, 20 sec rest. 40 sec alternate leg raises. 20 sec rest. 40 sec mountain climber, 20 sec rest. 40 sec plank, 20 sec rest, Repeat all 3 times..

Thursday: Do your normal workout plan.

Friday: 3 mins warm up, high knee – 40 sec double crunches 20 sec rest. 40 sec crunches, 20 sec rest. 40 sec V-shape hold. 20 sec rest. 40 sec side plank, 20 sec rest. 40 sec plank, 20 sec rest. Repeat all 3 times..

Saturday: Do some cardio exercise..

Sunday: Watch a funny movie and Laugh out Loud to get that core working!

 

A month of core training

Student Fitness So, really, who doesn’t want a six pack? Although the theory is that abs are created in the kitchen and not in the gym – having a strong core has a long list of overall health benefits other than looking seriously fit! Since the most common sixpack you will be in contact with over December holiday usually consist of six ice cold beers – I really urge you to try out this core programme during the festive season. Also, you don’t need to be inside the gym to tackle this abdominal workout.

While working on your tan (after your workout of course), read up some more on how to get that tummy flat and looking great over here www.absdiet.com. Happy crunching!!

Monday: 5 minutes warm up, jogging in place. 40 sec sit up, 20 sec rest. 40 sec crunches, 20 sec rest. 40 sec double crunches. 20 sec rest. 40 sec leg raises, 20 sec rest. 40 sec plank, 20 sec rest. Repeat all 3 times..

Tuesday: Do your normal workout plan

Wednesday: 5 mins warm up, jumping jack 40 sec sit up, 20 sec rest. 40 sec russian twist, 20 sec rest. 40 sec double crunches. 20 sec rest. 40 sec mountain climber, 20 sec rest. 40 sec plank, 20 sec rest. Repeat all 3 times

Thursday: Do your normal workout plan.

Friday: 3 mins warm up, high knee – 40 sec sit up, 20 sec rest. 40 sec crunches, 20 sec rest. 40 sec double crunches. 20 sec rest. 40 sec leg raises, 20 sec rest. 40 sec plank, 20 sec rest. Repeat all 3 times

Saturday: Do some cardio exercise..

Sunday: Rest

 

 

A month of tabata training

Student Fitness

-Tabata is a high-intensity interval training. (HIIT) -This style of training is suited everyone, but especially for those who don’t have time to do an hour workout -Minimum of 15 minutes and maximum of 20 minutes training.

Week 4

Monday: Warm up for 5 minutes.(jumping jack or jogging in place). Exercise: 40 seconds inverted shoulder press 10 seconds rest. 40 seconds jumping lunges. 10 second rest. 40 seconds double crunches. 10 seconds rest 40 seconds mountain climber. 10 seconds rest. 40 seconds side plank .10 seconds rest. Repeat all until you do minimum of 20 minutes and maximum 40 minutes

Tuesday: Warm up for 5 minutes. 200 meters sprint.30 seconds rest. Repeat 10 times

Wednesday: Warm up for 5 minutes.(jumping jack or jogging in place). Exercise: 40 seconds inverted shoulder press. 10 seconds rest. 40 seconds alternate jumping lunges. 10 second rest. 40 seconds double crunches. 10 seconds rest 40 seconds mountain climber. 10 seconds rest. 40 seconds side plank 10 seconds rest.

Repeat all until you do minimum of 20 minutes and maximum 40 minutes

Thursday: Warm up for 5 minutes. 200 meters sprint.30 seconds rest. Repeat 10 times

Friday: Warm up for 5 minutes.(jumping jack or jogging in place). Exercise: 40 seconds inverted shoulder press. 10 seconds rest. 40 seconds alternate jumping lunges. 10 second rest. 40 seconds double crunches. 10 seconds rest 40 seconds mountain climber. 10 seconds rest. 40 seconds side plank. 10 seconds rest.

Repeat all until you do minimum of 20 minutes and maximum 40 minutes.

Saturday: Warm up for 5 minutes. 200 meters sprint. 30 seconds rest. Repeat 10 times

Sunday: Rest.