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How I train

How I train
16.05.2012
 

As some of you asked me, I will start posting more details about my training with all tips&tricks :)

I will start though with a small intorduction about how I train nowdays, in the last 2 months I have been trying functional training, which actually is nothing new, we have been moving like this forever, it's basically execises which involves training the body for the activities performed in daily life. 

I like it because is super fast, works your entire body in around 20 minutes and it will both build strength, work your cardio intensively and is a great fat burn exercise. 

I use Tabata app and I do 3 circles of 8 exercises. I work 30 sec/exercise with 10 sec rest in between plus 1 min rest after each circle. that gives a total of 20 min training, cool, right? you start with 10 min warm up and here is you half an hour/day of super result training! You can always finish with 20 min of interval on the treadmill or other preffered types of cardio .

So, here it is:

1: Step up with right leg to the podium (or any other raised object you might have), raise up and lift left knee up. Step back and change leg. 

Do this intensively for 30 seconds and then rest 10 seconds before doing next exercise.

 

2: Sit down on a Bosu ball and keep a ball or a weight in front of your chest. Stand straight up and lift the ball / weight over your head. Bring back the ball / weight to your chest and sit down. 

Do this intensively for 30 seconds and then rest 10 seconds before next exercise.

3: Take a Bosu ball. Stand approximately one meter behind it. Jump with two feet on the Bosu ball, stand on the Bosu ball with slight bent knees for about two seconds, jump back as far as you can, stand on the floor with slightly bent knees for one second and jump back on the Bosu ball. 

Repeat this intensively for 30 seconds then rest for 10 seconds until next exercise. 

4: Take a fitness bag or a pair of dumbbells. Keep the bag over your head and lower it to the floor in front of you body Jump back with both of your feet alternatively step back one foot at a time. Make one push up, jump with both feet to front (alternatively take one step to front with each leg) lift the bag over your head and then repeat all over. 

Do this intensively for 30 seconds and then rest for 10 seconds before next exercise.

 

5: Take the kettlebell and swing it backwards between your legs as far as you can. When the kettlebell passes your knees you let go with one hand and raise the kettlebell obove your head with one hand and at the same time do one forward lunge with the opposite leg in front as the arm you have raised. Very important that the arm is straight up and with a locked elbow. Don't go pass this position (meaning the arm should point straight up and not passed your head). Do this intensively for 30 seconds.

 

6: Take again the kettlebell and from the same start position as in the exercise before, swing it backwards between your legs as far as you can then swing it forward all the way up to the level of your chest. Make sure you do this in a controlled manner so you don't hurt your back. Important that the "swing" should come from your hips and not from your arms. Do this for 30 seconds then rest for 10 seconds before the next exercise.

7: Do lunges back and forth for 30 seconds, rest for 10 seconds and then move to next exercise

8: Jump with both legs as far as you can across the room for 30 seconds, rest for 10 seconds and then move to next exercise

 

Rest one minute and then do the circuit again two more times.  And then you're done! 

 

 

 
 

what do you think?


 


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