Gymboss Timer Workout: Ran to the local football pitch as a warm up and then performed:

* Burpees x 30 sec (12ish)
* Jumping Jacks x 30 sec
* Mountain Climbers x 30 sec
* Chinnies x 30 sec

Repeat 8x, 30 sec of rest between sets.

Originally posted 2009-04-28 18:47:00.

Todays workout was done on the beach. Its a nice easy one, 4 sets of 30 squat thrusts, 30 boxers sit ups, 30 push ups, 30 jumping jacks with no rests or breaks, done as fast as possible with good form.

Originally posted 2009-05-28 20:42:46.

This workout is a bodyweight and dumbbell circuit. Each exercise is done for 30 seconds time with 30 seconds rest.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice.

Originally posted 2009-06-05 18:16:20.

If you’re pressed for time and can’t get to the gym, bodyweight exercises are just what you need.

These exercises aren’t a substitute for a ‘real’ workout they are a ‘real’ workout. If you put in the effort these exercises can completely change your body all on their own. And fast.

Once you start learning about all the different body weight exercises you can do, you’ll see there are endless ways to put bodyweight exercises into routines..

Some great bodyweight exercises you can use include:

Bodyweight squats.
Pushups.
Lunges (forward, reverse, walking, jumping in place).
Mountain climbers.
Jumping Jacks.
Leg raises.
Squat thrusts.
Burpee.

Many bodyweight exercises have a lot of variations. Take the pushup, for example – regular, hands close together, one handed, spiderman pushups, feet elevated pushups, etc. There are hundreds of bodyweight exercises available.

Using your bodyweight alone, you can get your heart rate up, your blood pumping, and get yourself breathing heavily a lot quicker than you’d think.

You can combine the exercises in any way you see fit and adjust the number of reps based on your current ability.

Sample bodyweight workout. Start anywhere and work through:
20 Bodyweight Squats.
20 Pushups.
Plank hold of 30 seconds.
20 Mountain Climbers.
20 Burpees.
20 Jumping Jacks.
20 Sit-ups.
20 Squat Thrusts.
20 Lunges (ten per leg).
Repeat 3 to 4 times.

If you just want a quick and “easy” leg workout try seeing how many bodyweight squats you can do before the burn in your legs forces you to stop.

This was my workout for January 18th 2011.

Originally posted 2011-01-19 12:10:13.

Tabata Intervals are made up of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes).

Originally posted 2009-05-02 14:34:20.

The Pit Full Body Workout by John Hackelman (the trainer of Chuck Liddell – UFC light heavyweight champion). I converted my DVD to mp3 so I can workout on the local football pitch using my mp3 player. The Full Body workout starts off with a warm up of exercises including astride jumps, neck stretches, chain breakers, side bends and knees.

5 minutes shadowboxing with 5 sets of 30 explosive leaps and sprawls at random times during the drill.

*45 Second Water Break*

Now its time for my favourite workout “The Pit Blackjack”.

The drill involves the combination of pushups and squat thrusts.

The key to the drill is that each combination must equal 21 reps. You begin with 20 pushups and 1 squat thrust, then 19 pushups and 2 squat thrusts……This keeps going until you finish with 1 pushup and 20 squat thrusts.

*45 Second Water Break*

Triple punch drill. You get into a mid-squat position and throw 3 fast straight punches for every rep. 40 reps.

Freestyle rope jump for 45 seconds then Double Under/Sprints for 15 seconds, short break. 3 sets.

*45 Second Water Break*

Now for the Abs!

The First set involves laying flat on your back and with your arms straight over your head rising up to touch your toes and then returning to your back. 50 reps.

Second set involves placing your hands under your butt and lifting your legs up and down without touching the ground. 50 reps.

Third set, Bicycles with a 3 count per rep. 50 reps.

Fourth/Fifth set, Rustys…you get into a rowing position with your legs and back up off the ground. Again, the motion is like your rowing. 3 count per rep, 30 reps per set X 2.

Sixth set, Twists…Similar to Rustys except your twisting your body from side to side instead of front to back. 3 count per rep, 30 reps.

This concludes the Full Body Workout. Available from amazon.co.uk.

Originally posted 2009-04-19 17:09:11.

This is my favourite take anywhere workout, all you need is a deck of cards and your own bodyweight. Simply pick the top card off the pack, the suit corresponds to the exercise and the value of the card corresponds to the number of repetitions of that exercise.

Deck of Cards:

Suits
* Hearts = jumping jacks
* Diamonds = push-ups
* Spades = stomach crunches
* Clubs = squat thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

Work through the deck as fast as possible, have a quick drink and then do it again.

Originally posted 2009-04-18 20:13:06.

Not, I was going to make this evenings workout an HIIT workout but unfortunately I’d forgotten to charge a battery for the gymboss timer. I’d wanted to make this evenings workout bodyweight only as I’d done a kettlebell workout yesterday, since I’d also no battery for the mp3 player (I could have put a DVD on but wanted to workout outdoors), I was left with the deck of cards. This evenings workout was a deck of cards workout. I worked through the deck twice.

First deck was:

Spades = crunches
Diamonds = Jumping Jacks
Hearts = push-ups
Clubs = squat thrusts

Second deck was:

Spades = rustys
Diamonds = quantum jumps
Hearts = push-ups
Clubs = squat thrusts

Repetitions
ace = 11 reps
2 = 2 reps
3 = 3 reps and so on
Jack = 11 reps
Queen = 12 reps
King = 13 reps
Joker = 25 of the previous exercise.

Originally posted 2009-06-13 19:07:31.

This evenings workout was an eclectic mix of bodyweight and dumbbell exercises, including but not limited to, shoulder presses, chest presses, squats, curls, isometrics, squats, squat thrusts, lunges, jumping jacks, curls, different types of push-ups, crunches … including warm up and cool down total workout lasted 45 minutes. Reps are between 16 and 30 depending on the exercise. No rest between exercises. Dumbbells weigh 6kg each.

Originally posted 2009-05-12 19:51:22.

I have 8′ x 4′ of space at the bottom of my bed in the hotel room I’m staying at this evening and thats all the workout room I need give myself a great workout.

After a quick warm up:

Squat thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. 30.

Push ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series – 4 regular push ups and 1 halfway. 6 times for 30 push-ups.

Tuck Jump
The tuck jump exercise ranks near the top of the list for developing explosive power using only your body weight. 30.

Chair dips
Use two chairs, (or a bed and a chair ) for this excellent tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. 30.

Jumping jacks
The basic jumping jack is a great cardio and strength training exercise. 30.

Punching Crunch
Just do a standard stomach crunch and at top of crunch do a punch with each arm in the air them back to bottom of crunch and repeat. 30.

Good morning
Bend over while standing till your upper body is parallel with floor then stand up straight again, this works your lower back, (I wouldn’t use any weights with this exercise as personally I think its dangerous to do so, though some people do). 30.

Hindu Squat
Stand with your feet shoulder width apart with your toes pointing forward. Keeping your back straight, lower your body by bending your legs until your thighs are parallel to the floor ensuring your hands are behind your body as you lower yourself. Your heels should rise as you come closer to the floor. When you reach the bottom of the exercise push off your toes, raising your body until standing, this should be a fast explosive movement. You are aiming to perform one repetition as rapidly as possible. As you raise yourself your hands should be infront of your body, parallel to floor. 30.

This was my workout for 29th June. I worked through this routine 4 times.