Jamies success Jamies success

Hotel or park workout

The one rule that you have to adhere to with this workout is that you must only take 10 seconds between each exercise whether it be cardiovascular or strength. Also I think it’s important to jot down how many repetitions achieved so try and keep a little record so that you know what to beat each time.

Lower Body

Squat

Wide Stance Deep below 90% Maximum repetitions – no more than 20
Hip width Deep below 90% Maximum repetitions – no more than 20
Close feet Deep below 90% Maximum repetitions – no more than 20
Wide stance Deep below 90% pulsing 2” above 90% and back Maximum repetitions

Rest 2 minutes and note repetitions achieved. Repeat.

Lunge

Static Knee to floor Maximum repetitions – no more than 20 per leg
Side Buttocks to touch chair Maximum repetitions – no more than 20 per leg
Reverse dynamic alternating Knee to floor Maximum repetitions – no more than 30
Side alternating Drifting side to side at the lowest level Maximum repetitions

Rest 2 minutes and note repetitions achieved. Repeat.

Calf Raises

Toes forwards Up on big toe and down to full calf stretch Maximum repetitions – no more than 20
Toes Outward Up on big toe and down to full calf stretch Maximum repetitions – no more than 20
Toes Inward Up on big toe and down to full calf stretch Maximum repetitions – no more than 20
Single Leg Up on big toe and down to full calf stretch Maximum repetitions – no more than 20 per leg

Rest 2 minutes and note repetitions achieved. Repeat.

Isometric contractions

Squat hold 90% knee angle and back against wall Maximum hold – No more than 1 minute
Lunge hold Hover knee 1 inch above the ground Maximum hold
Side lunge hold Aim to hover buttocks 1 inch above a low chair Maximum hold
Sumo squat hold 90% knee angle and back against wall Maximum hold

Rest 2 minutes and note repetitions achieved. Repeat.

 

Cardiovascular training

Callisthenics

Running on the spot Knees waist height 1 minute maximum
Ice skaters Touch opposite hand to foot on each side 1 minute maximum
Split jumps Pumping arms 1 minute maximum
Star jumps Touch hands above the head 1 minute maximum

Rest 2 minutes and note time achieved. Repeat.

Boxing

Front punches Keeping hands in guard for duration 1 minute maximum
Bobbing and weaving Keeping hands in guard for duration 1 minute maximum
Hooks Keeping hands in guard for duration 1 minute maximum
Uppercuts Keeping hands in guard for duration 1 minute maximum

Rest 2 minutes and note time achieved. Repeat.

Core cardiovascular

Mountain climbers Knees all the way to elbows 1 minute maximum
Boxing plank Keep back flat and hips level throughout 1 minute maximum
Bicycle crunch Opposite elbow to knee keeping straight leg close to floor 1 minute maximum
Frog climbers with kick Knees to go outside of elbows before kick 1 minute maximum

 

 

Upper body

Pressing

Pressups Hands slightly wider than shoulders. Drop to knees if exercise becomes too difficult. Maximum repetitions – no more than 20
Cat licks Hands slightly wider than shoulders. Maximum repetitions – no more than 20
Elevated pressups Put hands on a surface waist height or lower. Maximum repetitions
Stage 1 dips Hands hip width apart. Bend knees to achieve more repetitions. Maximum repetitions

Rest 2 minutes and note repetitions achieved. Repeat.

Pulling

BW row or resistance band neck row BW row hands shoulder width apart. Neck row till both hands in line with neck. Maximum repetitions – no more than 20
Scapular pressups Hands directly under shoulders. Drop to knees if exercise becomes too difficult. Maximum repetitions – no more than 20
Bent over fly or standing resistance band fly Add a 1 second pause at the top of each fly. Maximum repetitions – no more than 20
Lying or Swiss ball prone cobra Add a 1 second pause at the top of each fly. Maximum repetitions – no more than 20

Rest 2 minutes and note repetitions achieved. Repeat.

 

 

Day 6 – Arms and Core

Arms and Shoulders

Resistance band seated shoulder press or dumbell press In a seated position push the weights or bands above the head fast but steadily Maximum repetitions – no more than 20
Arm flutters Keep hands parrallel to the floor and pulse up and down no more than an inch or two 1 minute maximum
Standing bicep curls Back against the wall making sure you don’t swing your arms. Use either the band or some weights Maximum repetitions – no more than 20
Ball tricep pressup Use the ball as the pivot and move it further down to the feet to make it harder. Maximum repetitions – no more than 20

Rest 2 minutes and note repetitions achieved. Repeat.

Lower Back and abs

Boxing sit up Kapow Maximum repetitions – no more than 20
Single leg V up Bring both arms to one leg continuously changing legs so you end up in a v shape. Maximum repetitions – no more than 20
Lying lower body twist Arms out to the side rocking legs side to side Maximum repetitions – no more than 20
Cobra on ball Squeeze shoulder blades at the top Maximum repetitions – no more than 20

Rest 2 minutes and note repetitions achieved. Repeat.