Bored of your training regime? With Spring like weather and summer just around the corner now is the perfect time to revamp your training and make the most of the bright sunshine.

Here are 3 ways you can make your training better. These workouts should get you excited about training again and when combined with a healthy, well balanced diet help you achieve your goals. Our nutritionists design healthy recipes to complement your workouts.

1. Descending pyramids

Women 10/9/8/7/6/5/4/3/2/1 of:

  • DB push press
  • KB swings
  • Push ups (or hand walkouts if push ups too difficult)
  • KB goblet squats
  • Inverted rows

Men 10/9/8/7/6/5/4/3/2/1 of:

  • Bench press
  • Deadlift
  • Push ups
  • Squat
  • Pull ups

woman kettel bell

Descending pyramids - perform 10 reps of each exercise in a row, followed by 9 of each, and so on down to 1. Rest as needed throughout.
Get through more work in a shorter amount of time. Do this workout twice a week for three weeks and see if you can improve the amount of time it takes you to finish each session. Do this for a full body workout and burn lots of calories.

2. Interval weight training

Part 1

  • 10 x DB thrusters
  • 2 minutes row at 90% of maximum heart rate
  • 3 rounds / rest 2 minutes between each round
  • Rest 5 minutes and proceed to Part 2

Part 2

  • 10 x KB goblet squats
  • 2 minutes sprints at 90% of maximum heart rate
  • 3 rounds / rest 2 minutes between each round

Cool down

woman rowing

You have all heard of interval training but most of us only relate it to sprints on the treadmill or sharp bursts of effort on the rowing machine. IWT is an intense type of interval work utilising weights (or bodyweight) and aerobic exercise. This type of training is fantastic for torching body fat. The EPOC effect (excess post-exercise oxygen consumption – how many calories you burn post training) IWT has on your body is huge meaning you’ll burn calories long after you have finished your training session. Our session comes in two parts and should only follow a thorough full body warm up.

3. Bodyweight only training

Workout

A1. 20 x Single leg deadlifts (do 20 on one leg and then 20 on the other).
A2. 20 x Reverse lunges (do 20 on one leg and then 20 on the other).
A3. Plank x 60 seconds
A4. Squat jumps x 60 seconds

Rest 60 seconds and repeat for a total of 3 rounds. Then move onto part B.

Part 2
B1. Push up plank x 30 seconds
B2. Hold squat at 90 degrees x 30 seconds
B3. Hand walkouts x 20 reps
B4. Inverted rows x as many reps as possible

Rest 120 seconds and repeat for a total of 3 rounds

woman lunges

As we alluded to in a previous article you don’t have to have a gym membership to train. Before gyms and fancy equipment people who wanted to stay healthy did so using only their bodyweight. Bodyweight training is a key component of any good fat loss and muscle gain programme. Not only are bodyweight exercises effective but they are also fundamentally different from most weight bearing exercises. The neurological stimulation your body gets from bodyweight training activates muscle tissue in a different way, allowing for greater total recruitment. This in turn increases energy expenditure and fat loss.

Make sure you are complimenting your hard work with the right types of food to get results. Take a look at our meals this week and take your training to the next level.

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