Its been a fun three days. I hope these workouts inspire you to start training. You don’t always need a gym. If you join the mailing list, I’ll try and keep you updated with cool and effective training ideas
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Three fantastic metabolic conditioning workouts! Enjoy. Tweak as you need to
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Ive had a chat with some of my followers, all of whom have said they would prefer to get the DWF’s in their 4 days blocks, so people can see in advance whats coming next.
so I’ll publish this series on the rest day. In each post you’ll get 3 workouts, and a food hint.
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It was just a nasty day today. 15 minutes of stair climbing, with 10 squats on each full landing. Pop on the music and loose yourself in the boring pain.
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The workout: 13 minutes of 20 kettlebell swings, 10 burpees , shuttle run, check out the video!
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As it’s rest day, there should be lots of opportunity to meditate and relax, reflect and stretch.
Why not do some quad flexibility work
Click here for instructions
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If you are going to go on a Keto diet, and then bang on about how great it is, and how you are in ketosis, the very least you can do is to buy some Ketostix, wee on them, and show us that you are “burning fat”.
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For todays workout you have a video to watch. Allegedly it’s easier to watch a video than read. For those of you who still prefer the written word, it’s a ladder of dumbbell snatches 2,4,6,8 to 20 with 10 box jumps between each level. You can step up if you don’t like jumping.
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A bank holiday Sunday morning WORKOUT
Set out a run between 2 points 10m apart.Make sure you have a stop watch or the ability to time. So, with a constantly running clock, its 3 rounds of
as many shuttle runs in 1 minute
as many squats in 1 minute
as many burpees in 1 minute
as many walking lunges in 1 minute
as much rest as you can get in 1 minute
A cute little workout: 10 dumbbell snatches left, 10 right, 1 turkish get up L, 1 turkish get up R, 10 toes to bar. Amrap 12 minutes. I discovered I could use the door frame of the security gate. which added a few interesting challenges. The square shape gave my fingers and hand a “novel grip experience” and because there are bars coming off it, you have to control where your fingers go, otherwise you can smash them up.
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Andrew Stemler 