• HOME
  • About me
  • Vlog
  • Products
    • Clothing Range
    • Protein Based Recipe Book
    • The DietLess Brain
    • Low Carb Recipe Book
    • Plant Based Recipe Book
    • Recipe Book (the bible)
Carl Norman

Workouts

Workout 7-9-16

Picture
Today we are looking at improving the fitness test, so today's workout was looking at ways to improve strength and stamina which I think you will agree (the ladies who came to my class this morning) hit the spot!!

Go for rounds but follow the timings depending on your level of fitness and stamina

Squat thrust with negative press up/do this for 1 minute for the first round then 30 seconds for the second

Lying down bench press/ most people used 5 kilo weights
Flys/5 kilo weights
Tricep extension/5 kilo weights


Seal Jumps x 10
In and out squats x 10
Do for 1 minute

Left and right side plank x 3 rounds, round 1 was 15 seconds each side, then 20 seconds and then 30

Remember, my job is to enure you get RESULTS, the only way I can do that is if you participate.
Have an AWESOME day, its beautiful out there x

Workout 5-9-16

Today's workout comprised of the following:
Warm up
Weights session x 3 rounds of 10-15 seconds each exercise
Shoulder Press
Bicep Curl
Tricep Extension
Bent over Rows
Squat
Swing Squat


Drink rest

Band Pulls for 30 seconds
High Knees for 30 seconds


Dumbbell press on the floor
Flys
Hip bridge with weight overhead and slightly back for the last two round. 3 rounds of the above completed.


Fitness Test Completed
Pad work including knees
Finisher
Shuttle runs, jump squats and palm heel strikes
Brilliant effort from everyone this morning. Bring it on night crew!!

Workout 2-9-16

Picture
Today's workout consisted of:

Warm up = 10 minutes
Light running on the spot and stretching the arms and legs using dynamic movements

4 rounds completed

30 second high knees (i adapted these and changed tactics to include sprints of 3-5 second bursts after the first round)

Weights in the shoulder press position, squat and thrust up (30 seconds)

Left side plank (15 seconds the first round/20 the rest)

Right side plank (15 seconds/20)

Holding the weights and bringing knee to elbow (30 seconds)

Plank (30/40/1 minute/as long as possible, max of 2 mins)

Reverse crunch (30 seconds)


Finisher
 
Jump squats for 10 seconds and press ups for the count of 10 minute
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl

For the kickbox hiit class we also done palm heels and knees
First Workout Week 1
 
Today’s workout consisted of:
 
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
 
30 seconds work and 30 seconds rest, the following exercises where completed:
 
Front Lunge
 
Rear Lunge
 
Side Lunge
 
High Knees
 
Basic Squat
 
Full Body Stretch
 

Go for as many rounds as you can, most people do about 4 in total.

Finisher
 
Jump squats for 1 minute followed by hip bridges for 1 minute, 5 seconds on the heels and 5 seconds on the toes.
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl
Second Workout Week 1
 
Today’s workout consisted of:
 
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs

30 seconds work and 30 seconds rest, the following exercises where completed:
 
Press ups
 
Plank
 
Mountain Climber
 
Use weights or two 1 litre water bottles to do chest press
 
T/Plank Rotation
 
Burpees

 
Finisher
 
Star Jumps for the count of 10/Left side plank; repeat star jumps and then right side plank for a total of 2 minutes
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl

Third Workout Week 1
 
Today’s workout consisted of:
 
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
 
30 seconds work and 30 seconds rest, the following exercises where completed:
 
Press ups

Front Lunge
 
Plank

Rear Lunge
 
Mountain Climber

Side Lunge
 
High Knees

 
Finisher
 
Burpees x 5 and then side plank for 10 seconds, repeat and change sides x 2 minutes
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl
First Workout Week 2
 
Today’s workout consisted of:
 
Warm up = 10 minutes
 
30 seconds work, 30 seconds rest
 
Prisoner Squat
 
Uppercut
 
Plank
 
Rear Lunge
 
Knee
 
Burpee
 
Hooks

 
 
Finisher
 
Walking Lunges across the room for one minute, if you don't have the space just do static lunges
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl
Second Workout Week 2
 
Today’s workout consisted of:
 
Warm up = 10 minutes and chatting about the importance of stretching
 
30 seconds work and 30 seconds rest.
 
Squats with holding the weights down by your side/bottles of water

Bent over rows


Rear Lunge
 
Bent knee crunches
 
Shoulder press

Get ups

 
Finisher
 
Press ups and chest press for as many as you can/repeat twice, rest for as long as you feel ready to start again!!!
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please feel free post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl
Third Workout Week 2
 
Today’s workout consisted of:
 
Warm up = 10 minutes
 
30 seconds work and 30 seconds rest, the following exercises where completed:
 
High Knees

Bicep Curls

Star Jumps


Hip Extension

Left Side Plank

Right Side Plank

 
Triceps Extension

Pulse squats

 
Finisher
 
Squat and hold for as long as you can.
 
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
 
Please feel free post your questions on the group page so everyone can benefit from your question and the subsequent answer.
 
Carl
Legal Disclaimer

The material contained within this website is provided for educational and informational purposes only

Carl Norman and his associates have taken all reasonable care in the preparation of the contents of this website and the intention is that the information is accurate at the time it is uploaded. However such information can be subject to change and therefore we do not warrant its accuracy.
Business Coaching and Support
Services
About
Contact
Blog

Connect
  • HOME
  • About me
  • Vlog
  • Products
    • Clothing Range
    • Protein Based Recipe Book
    • The DietLess Brain
    • Low Carb Recipe Book
    • Plant Based Recipe Book
    • Recipe Book (the bible)