Outdoor Training at Sydney's Bondi Beach
Here's an outdoor training workout I did this morning at Sydney's Bondi Beach. Outdoor Personal Training Sydney These are the type of workouts we use at our Sydney boot camps.
This workout is about getting back to basics and getting creative with whatever your surroundings are.
An awesome workout you can do in 30 minutes, there’s no excuse that you don’t have enough time to train, you don’t even have to go to a gym!
Every city park, beach park and coastal walk has benches, circuit stations, kid’s playgrounds and picnic tables. These types of bodyweight circuits are great for strength, muscular endurance and total body conditioning.
Look at the physiques of gymnasts, they only perform bodyweight exercises and they are some of the most ripped athletes around. This workout is about training smart, keeping the workouts short, I split the exercises between upper and lower body to keep the rest periods down allowing more time to recover between exercises so you can get more exercises done in a shorter time.
This program targets every muscle in the body, using big compound exercises that will give you the biggest bang for your buck.
Not training muscle groups but training these movement patterns:
* Horizontal push/pull
* Vertical push/pull
* Hip dominant
* Quad dominant
As well as training the core
Finishing on interval training to give you an intense cardio workout fast to improve your cardiovascular health.
You don’t have time to spend an hour at the gym 5 days a week; you can perform this workout 3 x a week for 30 mins.
This type of total body workouts keeps your metabolism elevated for up to 38 hrs which will keep you lean and ripped. It’s more important to be able to control, stabilize and then move your own body than it is to lift heavy weights. Allow 48hrs rest between workouts. The Workout
Warm up.
Dynamic movements.
Perform each exercise for 30 seconds;
bodyweight squats, lunges, p-ups, rows and a core exercise.
Workout.
* Mix grip chin ups
* Single Leg Squat
* Parachute
* De-cline P-ups
* Reverse lunge with a twist
* Hanging leg raise
* Mix grip p-up
* Bulgarian split squat
* Bodyweight row
* Step ups
* 3 x Hill sprints
Warm down
Easy pace walk/Stretch
Tempo = lifting speed 3.0.1
Rest = 30 seconds
Reps = to failure or poor form
Sets = 1
Vertical pull;
Mix grip chin ups –
* Hang from bar with an alternate grip, one palm facing you the other facing away.
* Pull yourself towards bar by contracting your lats until your chest reaches the bar.
* Having a mixed grip makes this tough exercise even harder as your core muscles have to counter rotate to stabilize the body.
* Alternate sides between workouts.
Vertical Push;
De-cline P-ups-
* Hold on to bars with your weight on your hands and toes.
* Start with straight arms, your body should form a straight line from heals to shoulders.
* Keep your core muscles tight and your glutes squeezed.
* Lower your chest within an inch or two from the bars, and then push yourself up in to the starting position.
* The stronger you become the higher you can elevate your feet.
Horizontal Pull;
Inverted Row-
* Hang on to the bar and swing your legs up into the monkey bars.
* Lift your hips up by squeezing your glutes and keep your core braced so your torso is locked tight.
* Start with your arms straight and pull yourself towards the bar until your chest touches keeping your body straight.
* Lower yourself back down to the starting position.
Horizontal Push;
Elevated Push ups-
* Push ups with one hand elevated hits the upper body a lot harder.
* Start with straight arms, your body should form a straight line from heals to shoulders, keep your core muscles tight and your glutes squeezed.
* Lower your chest towards the floor until you’re a few inches from the floor,
* Push yourself up in to the starting position.
* Complete until failure/poor form for one side and then switch.
Quad Dominant;
Single leg squat-
* Stand with your feet slightly greater than shoulder-width apart
* Keep the weight on the heal, as you begin to squat raise your arms and other leg forward to counter balance sitting back on your heal,
* Contract your glutes, brace your abs and keep your spine in a neutral position.
* squat as low as possible then return to the starting position
* Complete until failure/poor form for one leg and then switch.
Bulgarian split squat-
* Facing away from step put one foot on the step and the other foot 2-3 feet in front of step,
* drop your back leg towards the floor allowing your front knee to bend until the thigh is parallel with the floor,
* Keep your upper body upright and your lower back flat.
* Pause then return to the starting position.
* Complete until failure/poor form for one leg and then switch.
Hip Dominant;
Reverse lunge with a twist-
* Stand with your feet shoulder-width apart.
* Clasp your hands together and hold them out in front you shoulder height.
* Step backward with your left leg, taking a slightly larger than normal step.
* Lower your body until your right thigh is parallel to the ground.
* Rotate your arms right keeping your arms parallel with the floor.
* Keep your upper-body upright, and drive through front leg to starting position.
* Complete until failure/poor form for one leg and then switch.
Step ups-
* Stand facing a step. Place one foot on the step and the other on the floor.
* Push through the heal of the raised foot keeping your abs braced and glutes squeezed, step up but do not let your trailing leg touch the step.
* Complete until failure/poor form for one leg and then switch.
Core;
Parachute-
* Lie face down with your arms and legs extended
* Contract the glutes and lower back so that your torso and legs come off the floor.
* Hold this position for as long as possible.
Hanging leg raise-
* Grab the bar with palms facing away and hang with knees together and knees bent
* Brace your abs throughout the exercise and keep your thighs slighltly in front of you to keep your lower back straight
* Pull your knees towards your chest, rounding your lower back
* Return to starting point
Hill sprints;
* Easy pace jog for 2 mins
* Sprint up hill as fast as possible (150m)
* Jog back down to starting position
* Complete 3 sprints
* Easy pace walk 2 mins cool down
* Keep the work/rest ratio to 2/1 to begin with, then you can either increase the number of sprints or decrease the rest period.
Train Hard!
Dan Clay
Dangerously Fit
Boot Camps Sydney
Posted by Dan Clay | in Outdoor Training | No Comments
