Monthly Archives: May 2015

Body weight workout routine

This full body workout routine does not require a gym or any equipment except for a skipping rope (if you don’t have one, simply jump in front and behind a line). The routine starts with a gentle warm up followed by three sets which focus on legs, arms, abs, cardio, stretch (active recovery).

Warm up
3 x 3 minute skipping
Jump legs (both feet together) and spotted dogs over legs

Set 1
Squat bounce jump
Scorpion press ups (knee to elbow)
From the press up position, bring alternating knees slowly up to your chest
Star jumps
Back superman stretch

Set 2
Lunge in every clock position
Press up and creep forward
Penguin sit ups
Burpees
Splits (left and right)

Set 3
Squat front kick
Inverted flies
Plank
Skipping
Back against wall (splits)

Resistance training workout routine

This workout routine requires a gym. It mainly involves dumbbells and a cable machine. It is a superset full body workout and concentrates on the big muscle groups first (chest, back and glutes) followed by the smaller muscle groups (shoulder, tries and bies). The supersets are followed by a blitz.

Warm up and stretch

Chest
3 x 10 Dumbbell press ups
3 x 10 Flies
Until failure press ups

Back
3 x 10 Lat pull down
3 x 10 Inverted flies
Until failure shrugs

Legs
3 x 10 leg extension
3 x 10 split squats
Until failure squats

Shoulders
3 x 10 Military press
3 x 10 Cable pull in
Until failure Lat raises

Tries
3 x 10 tricep kickbacks
3 x 10 rope pull down
Until failure tricep dips

Bies
3 x 10 Chin ups (hammer grip)
3 x 10 Cable reverse grip
Until failure dumbbell curls