Workout: @ Home

PLYO-ISO

This workout combines both plyometric and isometric work, and requires no equipment so can easily be done at home.  However these are very challenging exercises requiring a reasonable level of conditioning before attempting, so not suitable for beginners.

I have created this combination with exercises where muscles are under tension without movement (Isometric) and the other exercises where muscles reach maximum strength in the shortest time possible (Plyometric).  A Strength and Power combo.

Workout:

1 minute Plank (hold at top of press-up position) 

10 Clap Push Ups 

30 seconds - hold a deep squat (also known as Horse Stance

1 minute Plank (hold at bottom of press-up position) 

10 Squat Jumps

1 minute (rest)

Repeat the above for 35 minutes 

Nutrition: Eggs a wholesome food?

Science:

For about 20 years scientists have advised us to limit the amount of eggs in our diet due to the level of cholesterol in the yolk.

However the American Heart Association has recently identified a boiled egg as an ideal combination of increased satiety (the feeling of being full) and of prolonged energy release due to it being low GI in nature.

An egg also contains several important nutrients such as Choline which is essential for cellular health, and preserving memory.

Nutrition:

A boiled egg is only around 80 calories, and contains 72% protein.  It's a high quality protein food containing all nine essential amino acids.  A complete and balanced source of protein which is easy to digest.  Although there are many protein shakes and formulations available, the egg is still considered the standard against which all other protein foods are measured because their protein composition is so perfectly balanced.  It also offers great value for money.

Organic:

The nutritional value improves significantly when you go organic.  A study conducted by "Mother Earth News" (Oct/Nov 2007) found that free-range organic eggs have 2/3 more vitamin A, three times more vitamin E, seven times more beta carotene and twice the omega-3 essential fatty acids in comparison to non-organic.

Summary:

Eggs should no longer be viewed as an icon of too much cholesterol and should be viewed as a staple part of a healthy individual's diet.  Easy to cook, prepare and of great nutritional benefit.

Workout: Pull-up Matrix

20s full hang - (shoulder width, overhand grip) - rest for 40s.

10s full hang, then 3 Pull-ups (wide, overhand grip) - rest for 30s.

30s knee raise hang (shoulder width, overhand grip) - rest for 30s.

5 Pull-Ups, then 30s full hang (narrow underhand grip) - rest for 10s.

30s bent arm hang (underhand grip) - rest for 30s.

5 pull-ups to the left hand, 5 pull-ups to the right hand - aka Mountain Climbers (wide overhand grip)

Bent Arm Knee to Elbow (twist) - 10 left twist, 10 right twist.

5 Pull-ups (underhand grip) - rest for 50s

15s bent arm - knee raise hang, 15s full hang, 15s knee hang, rest for 15s.

3 Pull-ups (wide, overhand grip) - rest for 50s.

Workout: 300

 

 Spartan Workout:

25 x Pull-up  (any grip)
50 x Deadlift @ 60kg 
50 x Push-up  
50 x Box Jump  (24 inch box)
50 x Floor Wiper @ 60kg 
50 x KB Clean and Press @ 16kg (KB to touch floor between reps)
25 x Pull-up (any grip)

= a total of 300 reps.  

This challenge got me exciting about fitness again.  It seemed so fresh and an interesting approach to working out.  I first completed this in late 2006 and have done it about 6 times since, every 4 or 5 months.  The aim is to complete this as quickly as possible, with minimal rest but with quality reps.  

It's not so much a workout, but a challenge, a benchmark of general physical capacity.  Used as a one time test for the actor's in the film 300 devised by Mark Twight of GymJones.

My first attempt at this took around 50 minutes, my best attempt to date 19 minutes.  Good luck!

KB = Kettlebell (substitute with 18kg DumbBell)