Supreme Fitness Personal Training
Let Fitness Be Your Energy
This weeks W.O.W is adding drop sets to your weights routine. This involves lifting your first set at a higher weight then dropping the weight for the next set and lifting straight away with minimal rest. You can do this for 2, 3, 4 or as many sets as you like. If it’s your first go at this then 2-3 will be sufficient enough to give that muscle group a good working over.
An example would be dumbell squats. Start with say 10kg, then next set 7kg and finally 5kg.
Throw them in today
Boxing is a fun, hard cardio workout that does wonders for toning the arms, back and abs. Throw in a few body weight exercises and you have a wicked full body workout. We get the best results with our clients who enjoy boxing and it’s a great way to unleash any tension you may have. You don’t need to do a very long workout before you’ll be huffing and puffing away
So make it a goal right now to take a class or do some one on one stuff this week!
Chris
This weeks “Workout of the Week” is to do 100 Pushups a day for the next 10 days to coincide with our Pushups for Charity Event on 27th November at Newstead Park, raising money for Make a Wish Australia. If you’re good enough to be participating then will be perfect practice.
The Pushup is a fantastic foundational exercise that can be performed anywhere, anytime. It is great for toning your arms, chest, shoulders and abs and can be improved very easily.
A big shout out to my “almost” 60 year old client Myrna Widlend who was the first to start the challenge this morning and did her 100 in just 2 sets, all be it on her knees but hey, they still count.
Well done Myrna!
Ok, here are the rules:
1. You can do it in as many sets as you like. 1 x 100, 4 x 25 or 10 x 10, it’s up to you
2. They can be any type of pushups you like ie. Normal, on your knees, off a bench, on a hill, on a Bosue, tricep ones, wide ones, with a clap in between, with an apple on your head it doesn’t matter, just get them done!
3. They don’t have to be performed all at once. If you find them challenging then perhaps you could do 50 in the morning and 50 in the afternoon.
4. If you physically can’t do Pushups then try an exercise you can ie. Squats, lunges, starjumps etc.
Lastly, if your in this category and were offended by my post yesterday apologies, it was more having a bit of poke at some people who were being lazy, because laziness will never bring you success, anything worthwhile is worth working hard for.
Chris
This weeks workout of the week is very simple…..it’s a morning walk. There is no better way I know to boost your metabolism than morning exercise. You see, if you head off for a 20-30 minute walk as soon as you wake, you’ll burn twice as much fat as if you did it in the afternoon. This is because when you sleep you’re in a natural fat burning state, and for the first 30 minutes of your day you’re still in that state.
Only thing is, you’ll need to make sure you have some low GI Carbs straight after otherwise you’ll feel terrible all day. So I suggest perhaps some oats, muesli, gluten free cereal, fruit or wholegrain toast.
So aim to do 1-3 morning walks this week and not only start feeling better but also see the difference in the mirror as well.
Place those walking shoes right next to your bed so you can jump out of bed and not waste a minute of your fat burning time.
Get to it!
This week I have a challenge for you. Beat me at any of these exercises and I’ll gift you 2 free PT Sessions and Health and Fitness Consultation ($197 Value).
How will I know if you have beaten me, I won’t. But you will, I’m sure you’re the sort of person who knows you can’t get something for nothing.
If you beat me at any of these exercises, which is very possible because I’m not good at everything, simply let me know by leaving a comment below.
5 Min Cardio Warm Up
1 km Run – 3.07min
1 Min
Dips 58
Pushups 66
Squats 55
Squat Jumps 50
Burpees 27
Situps 45
1 km Rower 3.58 min
Plank 2.30 min
Then Repeat
5-10 Min Cardio Cooldown and Stretches
Here is your workout of the week. You can perform this at at the park, gym or most of it at home if it’s raining.
Aim for as many as you can with good form.
Warm up - 5 min light cardio
Fat Burning Circuit- Do as many sets as you can in a row then rest for 1-2 mins if you need to.
1 Min each of ……
Squats Lunges Shuffles Plank Dips Starjumps Situps Squat jumps Pushups Climbing planks Squat hold
Intervals 10-25 mins Running, Bike or Rowing
30 sec Fast, 1min Steady
Cool down- 3 min cardio, 5-10 stretches of all major muscle groups
Get too it!
This is a new section where will post a fun, challenging workout each week. This week we have a heart pumping circuit session that is guarnateed to get you going. You can let us know what you think by placing a comment down below, so go do it and this week and let us know!
Warm up - 5 min light cardio
3 Mins run OR row
Circuit- Do as many reps and sets as you can in a row then rest for 1-2 mins if you need to.
1 Min each of ……
Squats
Lunges
Shuffles
Planks
Left plank
Right Plank
Dips
Starjumps
Squat jumps
Pushups
Planks
Squat hold
3 min run OR row
Rest 3-5 mins and repeat
Cool down- 3 min cardio, 5-10 stretches of all major muscle groupsThis is a new section that will be updated weekly and include all different types of workouts to help you stay motivated and get results.
Hi I'm Chris Tuck, Owner of Supreme Fitness. My staff and I are totally dedicated to helping you achieve your Health, Fitness and Weight Loss Goals. Be sure to take advantage of your Free, No Obligation Fitness Consultation!
