This evenings workout was a kettlebell workout using a 20kg kettlebell and my own bodyweight:

After warming up I performed: Ten rounds of squat thrusts for 30 reps and then one arm kettlebell swings 15 reps each arm. A round is one set of squat thrusts and one arm kettlebell swings done back to back with as little rest as possible between rounds, just enough to shake out your body and grab a quick drink of water. The squat thrust is a bodyweight exercise in which you squat down, get into the top position of a pushup, and then get back to up the standing position.

Originally posted 2010-07-17 18:26:44.

Todays workout was a deck of cards workout.

Suits
* Spades = Bicycle Crunchies
* Hearts = Push-ups
* Diamonds =Star Jumps
* 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.

I worked through the deck of cards twice for a total of 908 exercises, I know I keep banging on about it but make no mistake about it, there really are few routines that are as challenging as a deck of cards workout. Don’t rest between exercises and only have a very short rest between decks.

Originally posted 2009-07-29 19:03:26.

This bodyweight only workout was my workout for 02/04/2011.

200 Punches
100 Squat With a Kick
150 Push-Ups
150 Squats
100 Sit-ups
80 Squat Thrusts
60 Elephants

Originally posted 2011-04-02 19:03:54.

For this evenings workout I ran to the local football pitch and worked through a couple of decks of cards.

Suits
* Spades = Sit ups
* Hearts = Push ups
* Diamonds = Hindu Squats
* 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.

Completed twice.

The deck of cards workout is one of my staples, they’re cheap, natural, you can do them anywhere and most of all, they’re effective. A no nonsense workout that works!

Originally posted 2010-07-10 19:42:53.

For this evenings workout I ran up to the football pitch and worked through a deck of cards and after a quick drink, shuffled the cards and worked through the deck again. The exercises were:

Suits
* Hearts : Diamond press-up
* Diamonds : Tuck jumps
* Spades : Squat thrusts
* Clubs : Leg raises

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.

Using a deck of cards to workout is one of my favorite fitness tips as the workouts don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts that you could ever try. For people who are just starting with strength training a bodyweight workout using a deck of cards is often more than enough to begin with and it gives you a good foundation of strength you can build on later.

Give the deck of cards a whirl, you won’t be disappointed.

Originally posted 2009-08-19 20:49:02.

This evenings workout, another deck of cards workout:

Suits
* Spades = Rustys
* Hearts = Push-ups
* Diamonds =Tuck Jumps
* 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.

I worked through the deck of cards twice for a total of 908 exercises, make no mistake about it, there are few routines that are as challenging as a deck of cards workout. Don’t rest between exercises and only have a very short rest between decks.

Originally posted 2009-07-14 19:29:19.

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.

I’m in an hotel this evening so decided on the pit full body workout as I haven’t done it for a couple of weeks, there is no equipment necessary and it can be done anywhere, I did the workout in the little courtyard at the rear of the hotel.

Originally posted 2009-06-02 22:04:47.

Studies have shown that circuit training is the most effective way to build cardiovascular fitness and muscular endurance. Circuit training combining both strength and cardiovascular exercises is an excellent way to improve both aspects of your fitness at the same time.

A typical circuit has around 10 or so ‘stations’ where a person completes a certain exercise at each station for a set period of time, before moving on to the next station. At each station there is a different exercise which is selected depending on what benefits you are looking to achieve from that particular circuit, a typical circuit will have bodyweight exercises such as push-ups, sit-ups, squat thrusts, burpees etc… and resistance exercises such as dumbbell or barbell curls, shoulder presses and pull ups.

You don’t need expensive equipment for circuit training either. All you really need for a circuit training is space if you make all exercise stations bodyweight exercises.

You can also suit the circuit to the space you have, whether it be a small gym or a football pitch. The main advantage of circuit training is that there is an infinite way that a circuit can be designed, so circuit training can benefit everyone, no matter what your sport.

The main disadvantage of circuit training is that is that it doesn’t build bulk. Circuit training is primarily aimed at improving cardiovascular and muscular endurance and the exercises are done at a high intensity with high repetitions with little resistance. In order to build bulk circuit training, you should reduce the number of repetitions at each station and use heavier weights or greater resistance.

Circuit training is a great tool and most circuits don’t take too long either, so be sure to include them in your routine.

Example Circuit:

Plyometric Push-ups
Dumbbell Curls
Vee Ups
Mountain Climbers
Military Press
Rustys
Squat Thrusts
Jumping Jacks
Squats to Presses
Burpees

This was my workout for 19th June, I worked through this circuit three times.

Originally posted 2009-06-19 17:12:48.