Workout: 200 Pull-Ups (Tag Team)

Workout: 200 Pull-Ups (Tag Team)

Workout:

This is a partner based workout. 2 people are to complete a total of 200 (100 each) dead-hang pull-ups. Reps must be completed alternatively one rep at a time and controlled.

Person 1 jumps to bar, completes 1 rep, drops off bar then person 2 jumps to bar, completes 1 rep, drops off bar - repeat this cycle until 100 reps have been completed per person.

Pull-Up - must start as dead-hang to chin over bar for rep to count. Any grip allowed (I would advise changing grip throughout).  No kipping allowed. Rest as required.

Aim to complete total reps in less than 15 minutes.

If you are by yourself you can simulate this by having a few seconds rest after each pull-up.

Note:

Please scale all Fitness Explorer workouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Paleo Dinner: A Wholesome End To The Day

My Paleo dinner last night (and lunch today).  Consisted of: 

• organic wild Alaskan salmon (good source of omega 3) slow low-heat fried with extra-virgin coconut oil
• salmon marinated with lots of Jamaican spices and organic herbs;
• organic cabbage, broccoli and kale;

The full recipe will be published in future as part of a Paleo recipe guide.

Testimonial: 8 One-To-One's And a Few Groups Sessions Later

A New Life Resolution

Even though my office is directly above a gym containing a treadmill, a concept II rowing machine, a bike, fixed resistance machines and free weights, I have struggled in recent years to find the motivation to exercise in this kind of environment.  Even though I would be able to access this facility free of charge, I knew I needed something different than pounding a treadmill day after day to get me back into regular exercise.

 At 38 years old and after almost 2 years of non-activity, I contacted Darryl to discuss my situation and to see if he would be prepared to coach me back into a fitter/healthier lifestyle.  Thankfully he agreed and following a thorough fitness assessment we began a 4 week plan that would take us up to Christmas 2011.

 This 4 week plan consisted of 2 one-to-one sessions each week plus a group session in the local park on Saturday mornings.  The results of this plan are as follows:

• ·                     Body Fat % reduced from 24.3% to 19.4%
• ·                     Bodyweight down from 71.4kg to 69.1kg
• ·                     Hydration levels up from 55% to 58.3%

I also managed to lose 1.5 inches from my waist, an inch from my hips and my stomach looks as it did when I was 22 years old :-)

I can remember a few years ago, attending the gym on 5 days each week, using all sorts of equipment, but I have never achieved these kinds of results and in such a short period of time.  I am stronger, fitter have more stamina and look better too.

Don’t get me wrong, at no point were Darryl’s sessions easy, infact he has me training harder now than at any point in my life, but the results speak for themselves. 

The sessions have consisted of primarily bodyweight exercises, using an intensity that is higher than any cardio workout I have ever taken part in.  Many of the exercises mimic the movements of a variety of animals which is one of the reasons why Darryl’s sessions are so interesting.

As we begin 2012, I may not be ready for the Olympics, but I trust Darryl to continue to push me and get me into the best shape possible as I approach the big 4……….0!

Nick

Picture: No Equipment Required

Wheelbarrow Push-Up Squat

1. Support partner (on left) holds ankles at shoulder height and standing firm and strong - to support their partner's bodyweight.  
2. Active partner (on right) maintains a plank and holds at the top of the press-up for a given time frame e.g 5 seconds.
3. Whilst active partner performs a press-up, at the same time supporting partner performs a squat.
4. During all movement active partner avoids sagging or dipping of the back.
5. During all movement support partner avoids buckling of the legs, or weakening of the torso.
6. Return to start position.

An alternative is supporting partner holding feet at the waist and performing a deadlift whilst active partner does a press-up or supporting partner not performing a squat and letting active partner only perform the press-up.