Full Body Circuits

This programme involves 2 full boy circuits to try. It requires only a small amount of kit and is great for boosting fitness, gaining lean muscle and burning fat.

Circuit 1:

1. Push ups
2. Skipping
3. Abdominal Plank
4. Body weight lunges
5. Speed ladder runs (fast feet)
6. Dumbbell curls
7. Abdominal crunches
8. Disc raises (5-10kg disc weight)
9. medicine ball squats
10. Shuttle runs (jogging pace)

Perform the circuit 3 times using 3 time zones per station. So do it once with 15 seconds per station and no rest between the exercises. Then take a 1-2 minute break and go again, this time for 30 seconds per station and then take another 1-2 minute rest. For the final circuit either stick at 30 seconds or go back to 15 seconds per station depending on your fitness level and energy levels. Before you move onto the next circuit take a 2 minute break and get some water.

Circuit 2:

1. Adbominal crunch with medicine ball
2. Push ups
3. Power squats
4. Lateral raise db's +cables
5. Star jumps
6. lunge with knee strike
7. skipping
8. side plank
9. tricep overhead arm extensions using a weights plate
10. shuttle runs (sprint out, jog back)

Again perform the circuit 3 times using 3 time zones per station. So do it once with 15 seconds per station and no rest between the exercises. Then take a 1-2 minute break and go again, this time for 30 seconds per station and then take another 1-2 minute rest. For the final circuit either stick at 30 seconds or go back to 15 seconds per station depending on your fitness level and energy levels.

Grip for Back Training

This video discusses the difference between overhand and underhand grip for targeting different areas of the back, what muscles it hits, what exercises work well with each grip and and how it helps. I personally like to switch it up every few weeks to hit the muscles in a different way and keep the muscles guessing what is comming next. Check it out:

check out the other youtube videos at my channel - www.youtube.com/user/kurtyweir1 and like us on facebook at either www.facebook.com/pages/Fitness-Teen-blog or www.facebook.com/kurtfitness

Fat Burning Pineapple Smoothie

This smoothie is great for boosting your metabolism and burning fat. Its also a great snack to have post workout and on hot summer day like this. 
The pineapple is great as it provides not only 1 of your 5 pieces of fruit and veg a day, but it also contains simple fruit sugars post workout, and it takes your body more calories to breakdown and metabolise the pineapple tan are actually in it. so just by eating pineapple you are in a calorie deficit.
The next ingredient also has metabolism boosting properties, Almonds. These nuts contain a great mix of healthy fats and protein which boost your metabolism and provide some post workout protein for recovery.
The greek yoghurt also aids fat loss, being naturally low in sugar and fat it is a great mixer and helps to thicken the smoothie. Also this yoghurt also helps to reduce the amount of fat absorbed across the intestines after digestion.
As for the cinnamon it too helps with fat loss. It has a minor effect of boosting your metabolism, but this really helps to lower your blood sugar levels and so reduces insulin spikes and extra fat gain.
Finally the whey protein provides simple protein post workout that can be quickly absorbed and used to build new lean muscle.

Ingredients:                                                 Nutritional Values:
100g fresh pineapple                                   Protein- 36g
1 tea spoon of cinnamon                              Carbs-28g
100g of natural greek yoghurt                      Fats-  25g
50g sliced almonds
1 cup of water (200-300ml)
1 scoop of whey protein

Why Calcium is essential

This video discusses just how important calcium is to our diet, especially if you are training regularly. Not only is it used to build strong bones and teeth, but it also plays a key role in muscle contraction and nerve impulse transmission.
Check out the video for the full details:

check out the other youtube videos at my channel - www.youtube.com/user/kurtyweir1 and like us on facebook at either www.facebook.com/pages/Fitness-Teen-blog or www.facebook.com/kurtfitness