Workout: Thursday Thunder

Warmup: 

• 5 Burpee Press-Ups
• Fitness Explorer Warm Up 

Main Workout:  

• 100m row, right-arm 24kg KettleBell Clean & Press (hold at top for 20s)
• 100m row, left-arm 24kg KB Clean & Press (hold at top for 20s)
• 150m row, right-arm 24kg KB Clean & Press (hold at top for 30s)
• 150m row, left-arm 24kg KB Clean & Press (hold at top for 30s)
• 200m row, right-arm 24kg KB Clean & Press (hold at top for 40s)
• 200m row, left-arm 24kg KB Clean & Press (hold at top for 40s)

Pull-Up Ladder:

Perform 1 strict dead-hang Pull-Up/Chin-Up in the first minute, (using the remaining minute for rest), 2 in the second minute, 3 in the 3rd and so on until the 10th minute has elapsed.  Each set has to be completed within 60 seconds.  

Record the number of maximum reps recorded in each minute,  if successful you will have completed 55 reps in 10 minutes.

1+2+3+4+5+6+7+8+9+10 = 55 

Finisher:

10 sec Drivers : 10 sec rest

20 sec Drivers : 20 sec rest

30 : 30

30 : 30

20 : 20

20 : 20

10 : 10

10 : 10

5 Burpee Press-Ups

Featured Article: Men's Fitness - Get Stronger in 2011

Featured Article: Men's Fitness - Feb 2011

The Fitness Explorer is featured in the current edition of Men's Fitness magazine. 

The article entitled "Is 2011 Going to be Your Fittest Year Ever?" is featured in this month's issue of the magazine (edition Feb 2011).  Helping you to set fitness benchmarks whatever your current fitness levels.  

Can you do more than 30 press-ups?  How about getting your deadlift to 1.5 times bodyweight, improving your mile time or getting your maximum pull-ups into double figures?  It's all here.  With tips on eating right, training smarter and recovering faster.

Men's Fitness Feb 2011 - on sale now

Nutrition: 11 Great Reasons to Drink Green Tea

Nutrition - 11 Benefits of Green Tea

Chinese Proverb:

"It is better to drink green tea, than to take medicine"

According to French research, green tea is rich in catechin polyphenols (catechin is the bitter taste of the tea),an antioxidant which raises resting metabolism by 4-8% more than coffee or water.  Thus increasing the effectiveness of your workout regime when used as a pre-workout drink.

Another 10 benefits of green tea include:

1. Reduces risk of cancer, 25 times more antioxidant effect than Vitamin E;
2. Flavonoids in green tea lower blood cholesterol, reduces LDL (bad cholesterol counts);
3. Reduces high blood pressure, by reducing angiotensin;
4. Lowers blood sugar, with the polyphenols and polysaccharides in green tea lowering blood sugar;
5. Anti-ageing, it fights against free radicals which can cause cell and skin damage;
6. Promotes fat burning, so green tea can help with your weight loss goals;
7. Reduces inflammation - reducing the risk of rheumatoid arthritis;
8. Naturally high fluoride content in green tea helps to preserve bone density;
9. Theophylline in green tea relaxes the respiratory tract reducing the impact of asthma;
10. L-theanine an amino acid found in green tea, can also help to relieve stress and anxiety.

Sources: 

Effect of a thermogenic beverage on 24-hour energy metabolism in humans. Obesity (Silver Spring). 2007 Feb

Workout: Christmas Day

Workout: Christmas Day

It's Christmas Day, wanting to workup an even bigger appetite for dinner.  This was called 25/12.

Warmup:

Combinations of press-ups, squats and lunges 

Main Workout:

25 Burpees, 12 Pull Ups

25 Jump Squats, 12 Clap Push Ups

25 KB Swings : 12 Clean & Press

25 Jump Pull Ups : 12 Sprinter's Lunge (Jump Lunges)

25 Sit Ups : 12 Air Squats

25m Bear Crawls : 12m Crocodile Walk

Time:

Darryl: 10:58

Jerry: 16:14