Category Archives: Weight

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

8 non-meat protein sources

Eight great sources of non-meat protein:

1. Tempeh- 1 cup packs 3o grams of protein.

2. Almonds- 3 oz. packs 18 grams of protein.

3. Lentils- 1 cup packs 18 grams of protein.

4. Chickpeas- 1 cup packs 15 grams of protein.

5. Quinoa- 1 cup packs 11 grams of protein.

6. Peas- 1 cup packs 9 grams of protein.

7. Oats- 1 cup packs 7 grams of protein.

8. Spinach (cooked)- 1 cup packs 5 grams of protein.

Full body dropset

If you don’t have much time to go to the gym, why don’t you try a full body resistance session with drop-sets?
Start with a heavy weight so you can just complete 8 reps, immediately lower the weight (for example on a bench press drop 5kg) and perform as many reps as you can, drop weight and perform as many reps again and repeat until you can’t lift any more (at least six sets).
Reps       Exercise            Weight
8              Chest press       H > L
Failure    Flies                    5kg
8             Lat pull down     H > L
Failure    Iverted flies       5kg
8             Squats                H > L
Failure    Lunges               12kg
8             Miltary press       H > L
Failure    Lateral raises    6kg
8             Tricep kickbacks  H > L
Failure    Tricep dips        Body
8             Bicep curls          H > L
Failure    Hammer curls    8kg

The weights given are for illustrative purposes only.

Enjoy!