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.
For those who want to follow it day by day, I’ll still post clips to my stories on instagram
This cycle:
Day 1 Workout.
Sprints and burpees
Sprints and burpees ( with an optional weighted vest). I should say that a “sprint” is probably more accurately used to describe runs of less than 30 seconds, so, I really mean run for a minute as fast as you can. I think, on reflection, I’d skip the weighted vest. You feel it in your lower back if you let your core slip
Day 2 Workout
Pull ups
Theres no video for this as it was a simple pull up ladder. One pull up in minute 1 ( rest the rest of the minute) 2 in minute 2 (rest the rest of the minute), etc. Stop when you cannot complete the required amount of pull ups in the allocated minute. I suppose you can do ring rows. You can do them as singles and mix your grip or kip. If you kip, I’d try and do the early sets as strict
Day 3 Workout
A set of Tabata squats
LOST THE WILL TO EXERCISE? TRYING TO FIND THE EXERCISE HABIT?
My next “rewire your brain” free challenge starts on Monday so you have time to let me help you get back to regular exercise. Check it out
THE FOOD
For dieters of the world who think their special diet has a super secret metabolic trick, here are the common diets and how they work.
| BRAND NAME OF DIET | QUICK OVERVIEW | WHY IT WORKS |
| Low Carb | Eat foods rich in Protein and fat. Eat minimal Carbs | By creating a caloric deficit |
| Ketogenic | Eat mostly protein and fat | By creating a caloric deficit |
| Low fat | Eat mainly fats and carb. Avoid protein. | By creating a caloric deficit |
| Intermittent fasting | Only eat in a time specific window | By creating a caloric deficit |
| Weight watchers | A point based system to help portion control | By creating a caloric deficit |
| Paleo | Eat natural unprocessed “paleolithic” food | By creating a caloric deficit |
FIBRE:
Many diets can play havoc with your bowels so it’s always a very good idea to pack in enough fibre to keep you regular. Here is my daily porridge plus oat bran and pysllium fibre bomb!