Full Body Circuit

Looking for a full body workout to gain muscle and lose body fat this is the perfect program:

Dumbbell Shoulder Press: 5 sets till failure

Adapted from: http://www.puma.com/
/system/articles/images/1765/body/gym.jpg?1356133776

Deadlifts: 2 sets of 10 reps
Barbell Bench Press: 3 sets of 6 reps
Single Leg Glute Bridge: 3 sets of 12 reps
Dumbbell Rows: 3 sets of 15 reps
Triceps Pulldowns: 2 sets till failure
Calf Raises: 4 sets of 25 reps
Planks: 3 sets of 60 seconds
Bicycle: 3 sets of 20 reps


Here is a link to find these workouts if you are unfamiliar with them: http://www.bodybuilding.com/exercises/list/index/selected/a

Explosive Lower Body Workout

Adapted from: http://myrealestatebuddy.com/

I played over 16 years of competitive hockey and trained just as much off the ice as on the ice. I have trained alongside many great trainers that I look up to and have learnt a lot from. This workout is to
help an athlete looking to be more explosive in their skating stride, faster off the line in football or stronger on the ball if your a soccer player. Also if your just someone who enjoys working out and wants to become stronger this is a great plan to help you.

Explosive Workout:

Superset:

• Jumping Squats and Single Legged Deadlift 15-20 reps with 3 sets

Superset: 

• Single Leg Squat and Lateral Bounds 20 reps with 3 sets

Lunge Jumps  20 reps with 3 sets

Weighted Step Ups 10 reps each leg with 3 sets

End this with a core circuit that consists of 2 rounds: 

Russian Twist  20 reps each side

Stability Plank Hold 5 seconds each side complete 10 reps

Chops to the knee 15-20 reps each side

Cardio Ab Blast

This workout is going is going to help you blast fat and get ripped... of course aid this with a proper nutrition.

5 Rounds of Ab Blast:

1 Minute Jump Rope

Adapted from:
http://www.siouxfallscompletefitness.com/wp-content/uploads/2013/11/JumpRope.jpg

Bicycle 20 Reps

Adapted from: http://cdn.popworkouts.com/wp-content/uploads/2012/11/bicycle-crunches-exercise2.jpg

Mountain Climbers 50 Reps

Adapted from:

http://www.menshealth.com/mhlists/cms/uploads/1/1001-mountain-climber-483x300.jpg

Kettlebell Workout

The kettlebell workout, we will be hitting our lower body muscles and some upper body muscles as well. The muscles we will be activating during this workout is our quads, hamstrings and glutes. Upper body muscles that will be activated are Posterior and middle deltoid, lats, biceps and triceps.

Here is the workout program: Do three rounds

Kettle Swings 10 reps 

Squat Upright Row 10 reps 

High Plank Row 10 reps

Reverse Kettle Lunge 10 reps

*All images adapted from:
http://www.womenshealthmag.com/files/wh6_uploads/images/1305-15-min-wo-2.jpg
http://martamontenegro.com/v2/2011/06/do-you-have-12-minutes-you-can-get-a-super-effective-workout/
http://www.runnersworld.co.za/training/cross-training/killer-kettle-bell-workout/
http://kettlebellfitnessdk.wordpress.com/2011/11/12/kettlebell-swings-and-common-mistakes/

250 Bodyweight Chest Challenge

This happens to be one of my favourite workouts when I dont have time to go to the gym. The only equipment you need for this is two paper towels and a hardwood floor or a slippery surface. I will get to what exactly the paper towels are used for in just a minute.

This is the break down of the workout:

150 reps pushupsadapted from:
http://speedendurance.com/2014/03/02/how-much-weight-do-you-push-with-push-ups/

150 reps pushups: You will begin with a simple pushup do as many as possible your first set and write it down. For example if you do 25 pushups you now have 125 left over. 

After the pushups move to the sliding fly pushups. This is where the paper towels come into the picture. 50 reps of sliding pushups, do as many as possible again and write down to keep track. 

Click for How to Do a Sliding Pushup

After the sliding fly pushups we will go right into side explosive pushups. Once again we will do 50 reps. Do as many as possible and write it down. 

Click for How to Do an Explosive Pushup

Now you will start the circuit all over again starting at the normal pushup. Continue to count down until you finish all 250 reps. Once you have completed this you have officially completed the 250 bodyweight chest challenge! 

A little advice if you are finding this difficult try putting your knees on the ground to decrease the amount of loud on your chest.