Running Man workout

So today I thought I’d share this hardcore cardio and resistance training routine I have used a few times before, particularly a few years ago whilst preparing for my MMA fights to boost  my endurance, not just in my muscles but also my cardiovascular endurance as well. So lets get to it.

Don’t forget to stretch well and warm up first, this is a whole body workout and is hard on the legs!

Station 1- Treadmill, 3km run at a high pace, aiming to keep the speed above 14/20 on the treadmill.

Station 2- Chest, 4 sets of bench press, preferably in a drop set from heavy to light, rep range is to failure so go for it and if your new to the workout don’t worry about needing to take a rest, this only gets harder.

Station 3- Treadmill, 3km run at a high pace, aiming to keep the speed above 14/20 on the treadmill.

Station 4- Legs, 4 sets of Squats again in drop set from heavy to light, going to failure and this is hard so you will need a rest between sets especially after running.

Station 5- Treadmill, 3km run at a high pace, aiming to keep the speed above 13/20 on the treadmill. This will be hard after squats.

Station 6- Back, 4 sets of Lat Pull ups to failure, keep your rest times low but make sure you are getting a good squeeze and good rep ranges here in order to boost muscle activation and stimulation. 

This is tough on the legs and will test your fitness but it work well and in a few weeks if you keep it up, even just once a week you will see improvements in your fitness and if you eat clean then you should shed a few pounds of fat as well.

GIVE IT A GO!

Upwards Wood Chopper

This is one of my favourite moves for hitting the obleaks and getting good striations and definition in this area of your core. Its also good because you get the explosive twist out and the a negative rep as you return to the starting position. Try not to use your arms to pull the rope instead keep them locked and twist into each rep and control it back in. Don't worry about weight with this move, its all in the technique and negative reps.

Don't forget to subscribe to the youtube channel - kurtyweir1 and like us on facebook and check out the other email response and training videos on the youtube channel or blog. Just follow the links at the side of the page. Thanks

Woodland Workout

I thought I'd do something different and give you guys a new workout, that requires no kit, no cost and was a lot of fun to shoot. I went to a local wood and blasted out this workout and thought I'd share it with you all today. The main takeaway message from this should be that, even if you cant go to the gym, or cant afford the membership, you can always train, you just need to be creative. The world is your gym, GET OUT THERE AND TRAIN!

Don't forget to subscribe to the youtube channel - kurtyweir1 and like us on facebook and check out the other workout and nutrition videos on the youtube channel or blog. Just follow the links at the side of the page. Thanks

Home Workouts 4

Here are some new moves to add to your home workout routines, including everybody part other than legs, but to make the leg moves from homeworkouts 1 harder try adding the school bag or a sibling to your back before you lunge, or squat. Hope this helps.

Don't forget to subscribe to the youtube channel - kurtyweir1 and like us on facebook and check out the other email response and training videos on the youtube channel or blog. Just follow the links at the side of the page. Thanks

Shredding Diary 2012-13

This is my latest body update for you guys, I got down to 7% bodyfat at 80kg. Check out the video to see the entire two week transformation and posing routine. Hope you enjoy it and that it inspires you guys to get in shape for the new year.

So as promised here are the nutritional values I used over the 2 weeks you saw in the video above.

Week 1: Protein-1,203g Carbs-615 Fats- 427.5 Calories- 12,173 H20-24.3 litres (divide by seven to get daily values)

Week 2: Protein- 1236 Carbs-554 Fats- 397 Calories- 11,347 H20-24.9

In terms of the last two days which are very important to looking ripped for the end of the cycle and for your progress pics this is how I managed my water and carbs to get that lean, full muscle bellies in all areas.

Day 14- Carb depletion+high water levels

I used a glycogen depleting, high volume circuit to hit my whole body and used these nutritional values for that day: Protein- 170 Carbs-54 Fats- 50 Calories- 1496 H20- 4.2 litres

Day 15- Carb up+low water

I used another glycogen depleting workout for my whole body to complement the carbs for today in order to fill my glycogen reserves after the meals and reduce fat gain, whilst reducing water a lot in order to get that tight look. In terms of water I only had 100ml per meal- (500ml in total)

Protein- 168 Carbs- 97 Fats- 38 Calories- 1456 H20-0.5 litres