1 Rep Max Deadlift - Gym Jones Cert (Video)

Click here for more details on the 1 Rep Max deadlift session with Gym Jones

Workout: Just Hang on a Second

Monday Workout: Just Hang on a Second

Warmup:

• 5 minute moderate C2 row
• Slow version of Fitness Explorer Warmup

Workout:--> 

• 10 x single-rep Pull-Ups (each rep to last 10-20 seconds with full range of motion)
• 5 rounds of:
  • 30 second Dead Hang (i.e. bottom of pull-up position, any grip) 
  • 30 second holding 1 kettlebell/dumbell above head (from 8kg to 24kg)
• 4 rounds of: 
  • 20 Jump Pull-Ups
  • 20 second Plank Holds
• 3 rounds of:
  • 10 Salamander Press-Up
  • 50 metre Crab walk
• 2 rounds of: 
  • 10 Cliff Hangers
  • 10 Burpee Press-Ups
• 50 step Crocodile Walks

60 Seconds on Bodyweight Training

60 Seconds on Bodyweight Training

The definition:

Bodyweight training is activity based on using your own bodyweight as resistance.  Examples include:

• Air Squats
• Press Ups
• Sit-Ups
• Pull-Ups

There is a misconception that bodyweight training is easy.  But like any activity it can be as easy or as difficult as you want it to be.

Why Body Weight Train?

No (or minimal) equipment required:

No dependency on equipment, which means you can perform your workout: anytime, anyplace, anywhere.  The ultimate in convenience.

Suitable for all:

Most exercises can be progressed (or regressed) - i.e. scaled to difficulty.

Infinite Variety:

Movements can be modified for endless variation - the only limit being your imagination.

Dynamic or Static:

You perform an exercise requiring movement (e.g. the press-up), or you can maintain a static position supporting your bodyweight (e.g. holding the top of the press-up position - isometric hold).

Involves multiple muscle groups:

Bodyweight exercises tend to be compound in nature, rather than using muscles in isolation.  The more muscles used, the more calorific expenditure.  Simple. 

Remove (or reduce) imbalances:

You can become stronger in neglected areas of the body, i.e by focussing on the weaker areas or by working both sides of the body equally.  "The whole is greater than the sum of its parts".  

Natural movement:

Most bodyweight movements work within the ranges of what nature intended, rather than working in fixed, rigid positions dictated by machines or 'fitness' equipment.  This will ensure the main muscle(s) used for the movement (agonists), the opposing muscle group(s) (antagonists) and the supporting muscles (stabilisers) will be working in harmony.

Improves body awareness and mind-body connection:

When you decide to do nothing else apart from focussing on yourself, it is not easy to be distracted.

In closing:

Bodyweight training should be the foundation of all activity, after all the basic principle of movement requires manipulation of our own bodyweight before we can do anything else.  Even getting up out of bed in the morning...  

The above are a few of the reasons why this is an important part of my training regimen. 

Workout: 300 (Hotel Workout)

300 (Hotel Workout)

Working out whilst travelling can be challenging, but here is something I did today on my vacation to keep me active and motivated. 

You can do this in your hotel room, on the beach or even at home - without additional equipment (exception being the tricep dips - but even these can be performed without a chair if required)

Warmup:

A few minutes of Shadow Boxing and Virtual Skipping

Workout:

50 Salamander Press Ups

50 Air Squats

50 Sit-Ups

50 Lunges

50 Tricep Dips

50 Back extensions

300 Reps in total. 

Finisher:

10 Press Ups, 1 min 30 Plank

20 Press Ups, 1 min Plank

30 Press Ups, 1 min 30 Plank

Notes:

Reduce the repetitions performed and increase rest periods depending on your ability.