Video: Fitness Explorer Training (Mitch)

Video: Fitness Explorer Training (Mitch)

Here is a short training video with some exercises I got Mitch to do as part of his training.  

Including exercises such as The Fork Lift Truck, Floor Wipers and The Medicine Balls of Death.

Workout: Tabata Tuesday IV

Workout: Tabata Tuesday IV

Warmup:

200 Double Unders (or 400m run)

Workout: (20 minutes in total - including rest periods)

Tabata Intervals

• 20s Indoor Rowing*, 10s Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s of 20-25% bodyweight 1 arm KB Snatch**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s of 65-75% x bodyweight Deadlift***, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Jump Pull-Ups, 10s rest - (repeat for 8 rounds)
• rest - 1 minute

Notes: 

• Tabata - perform flat out maximum effort for the 20s of work, and rest for 10s
• * - if you don't have access to a rowing machine, substitute a skipping rope, or sprint.
• ** - if you are not sure how to perform a Kettlebell Snatch, substitute a shoulder press - using Kettlebells or Dumbbells.  My KB weight used: 20kg
• *** - I used 65kg as my Deadlift weight

Testimonial - Getting Fitter For 40

Testimonial - Getting Fitter For 40!

For years, I had used the gym but got really bored with it last year.  As a result, I cancelled my gym membership and decided to jog, a lot! The first time I attended one of Darryl’s group sessions was back in September 2010. What I liked about Darryl’s approach to exercising is that he pushed me that little bit further. He is always very passionate about exercise which is very motivating.

I considered personal training because I am approaching 40 and I want to prove to myself that I can improve my body shape and composition. I sat down with Darryl and explained my objectives. I am a 1M 70 (5’8’’) male and at that time weighed 64 Kgs (141 lb) with a very low body fat rate. I wanted to “beef up” a bit, put muscle on and overall, have a healthier and active life.

I attend Darryl’s group sessions twice a week: one indoor and one outdoor. It really is a lot of fun. It is great to see yourself improve week after week. I also have a one-to-one session per week. Obviously, the personal sessions are much more challenging but very rewarding. Darryl knows my strengths and weaknesses and how far he can push me. Always, a bit further!  His main focus is always on my health, and me being able to enjoy the process of being active. 

I have always tried to eat the right thing but I had never been able to put weight on, despite my massive appetite. Darryl recommended a nutrition and workout plan that focussed on my goals, and was individualised to suit.  It is all very healthy, no shakes, supplements or artificial products - just real food.  It takes some dedication but you just have to stick to it and make it part of your daily life.

It has now been 4 months since Darryl has been pushing me!! As a result, I have gained 6 kgs/13 lb (almost a stone) with no significant change in body fat - most of it being muscle, which is something I had never achieved before. I am stronger, fitter and more athletic and this is all due to Darryl his motivation and perseverance.

Well done Darryl and thanks!

Cyrille Broche (Male, approaching 40)



Workout: Tabata Tuesday

Workout: Tabata Tuesday

 Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minute workout - including rest periods)

• 20 sec Bear Crawl, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Double Unders*, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Bar Muscle Ups**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Burpee Push-Up (w/ 2 push-ups), 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a skipping rope, perform high knee jumps
• ** - muscle ups not possible, do Air Squats