Week 7 & 8 Advanced Workout

Here is another advanced workout option for you!

Please note that this is an advanced routine, meaning you should have a good basic knowledge of lifting weights and a fairly good fitness level, as it is physically very demanding.

You can perform this workout in the gym or even at home if you ahve the necessary basic equipment.

You will need the follwing tools:
for Day 1:

1. A barbell
2. A box, steps or a bench
3. Chin-up bar

for Day 2:

1. A barbell
2. A chin-up bar
3. A pair of dumbbells
4. A skipping rope

Ideally perform 3-4 workouts per week, alternating between the Day 1 and Day 2 routine.

Below are the videos and a link to download the workout sheet.

Have a great workout!

DAY 1 Workout:

DAY 2 Workout: 

  
Download the workout manual by clicking the link below:

https://xh947.infusionsoft.com/product.html?code=952daa 

Week 2 Exercise Plan

Below is your exercise plan for week 2. 

Whereas in Week 1 the focus was to get you started on an exercise programme, in Week 2 your goal will be to improve on your performance of what you have managed in Week 1.

Choose the appropriate workout for you:

A) If you are very overweight and unfit: 

30-60 min walking on most (5-7) days  of the week 

If you feel up to it, try one round of the 5 floor-exercises shown in the beginner's programme

1. Abdominal crunch:  10-20 reps
2. Bridge:  10-20 reps
3. Plank on knees:  hold for 10-30 seconds
4. Side plank on knees: hold for 10-30 seconds
5. Bird dog: 10-15 reps on each side

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B) If you are just borderline overweight or just after toning:

If you have dumbbells: The Intermediate level programme 3 times per week for 2-3 rounds plus walking or treadmill or cross-trainer 3-6 times weekly for 30-60 min.

If you have no dumbbells but feel you can increase the intensity of last week's bodyweight workout, follow this 8-Station exercise programme below 3 times per week for 2-3 rounds plus power-walk or use treadmill or cross-trainer 3-6 times weekly for 30-60min.

With these 8 simple movements you will be doing a full body workout, and exercising practically all the major muscle groups. Plus, on top of that, you will get a great cardiovascular workout too, and you will definitely feel you heart rate increasing as you go through the circuit. As your heart rate increases, so will your metabolic rate, which means you will be burning more calories per minute.

Now if there is any particular exercise you cannot do, just leave it out and work with the remaining ones. Start off with one round of these exercises and try to do them with as little rest between movements as possible. If you do get out of breath, just stop until you recover, and then continue.

(The video shows only 5-6 repetitions per exercise to keep the video short)

1. Squat: 15-30 reps
2. Jumping jacks: 30-100 reps
3. Push-ups on knees or full push-ups: 10-20 reps
4. Lunges: 10-15 reps on each leg
5. Crawl into sun salutation: 4-12 reps
6. Tricep dips (against a bed or step): 10-20
7. Abdominal crunch: 20-50
8. Bird dog: 15-20 per side

Perform 1 round if you are just starting off, or more rounds if your fitness level permits. Depending on the amount of repetitions you perform, one circuit will take you anywhere between 6 - 10 minutes. Therefore if you build it up to 3 - 4 rounds you could be doing a 30 minute intensive workout at home!

If you perform 3 workouts of this sort per week, ideally on alternate days, you are definitely on the road to improved fitness!

C) If you are fairly fit and experienced in the gym: 

The advanced programme 3 times per week plus 30 minutes interval runs on the treadmill 3-4 times per week  or 30-60 minutes running  3-6 times per week.

Book your Week 10 Weigh-in appointment!

Hi,

It's time for your final Week 10 weigh-in!

Please book your appointment in the form below.

You can select a time on Friday, Saturday or Sunday. If you cannot make any of these times, please select "none of these times" and then send me an email on info@richardgeres.com with your preferred date and time for weigh-in.

It is important that you book your weigh-in appointment!

If you do not book an appointment we will not be able to accommodate you! Bookings are on a first-come, first-serve basis, so book quickly to get your preferred time slot!

The Booking form is now closed. For an appointment kindly call us on 9987 7445.


I will be checking your progress in the same way I checked your measurements during your first weigh-in,  and I will also be taking an "After photo" of you  this time.


Please wear clothing which makes access to your upper arm, your back and your waist easy. If you're having the photo taken, avoid wearing baggy clothes, otherwise it will be impossible to see any change in your bodyshape.


Also, please try to be punctual for your appointment. Measurements should not take longer than 10 minutes.

I'm really looking forward to seeing your progress this weekend!

Regards

Richard Geres
Email: info@richardgeres.com
Mob: 9987 7445

Your Week 5 & 6 Workout Plan!

Here are 3 options for you to continue to progress on your exercise programme in Week 5 & 6:

1. If you're on the home workout programme:

If you're doing one of the two home workout  programmes and still finding it very challenging, remain with the current exercises and try to increase by another circuit round. So if you're doing 2 rounds, see if you can complete a third one.

If you're finding the home workout  programme quite easy to finish, proceed to the ext level workout as shown below.  This is a more metabolic programme, therefore challenging your cardiovascular system to a greater degree.

You will also need some dumbbells or an elastic band for the side raises and dumbbell rows (or elastic band rows).
Women should get 2-3kg for the side raise and 5-7kg for the dumbbell rows.
Men should get 3-4kg for the side raise and 7-10kg for the dumbbell rows.

We are going to add an aerobic component to your circuit workout. This will consist of 30-45 seconds of one of the following movements:

• Jumping jacks
• Jogging on the spot
• Side-to side jumps
• Skipping on the rope

Your workout should look like this:

1. 30 Squats followed by 30-45 seconds jumping jacks
2. 15-30 push-ups (on your knees or full) followed by 30-45 seconds jumping jacks
3. 12-15 reverse lunges per leg followed by 30-45 seconds jumping jacks
4. 15-20 dumbbell side raise followed by 30-45 seconds jumping jacks
5. 15-20 dumbbell rows followed by 30-45 seconds jumping jacks

To vary your workout, you can do for example jumping jacks in the first round, jogging on the spot in the second round, and side to side jumps or skipping rope in the third round. The order doesn't matter, what matters it that you're moving!

Attempt 2-3 rounds of this circuit, then follow this up with 2-3 rounds of your core conditioning circuit:

1. Crunches
2. Bridge
3. Plank
4. Side Plank
5. Bird dog

Have a great workout week!

Richard Geres

What's your Personal Best?

Here's a little Fitness Challenge for you:

As part of your Beginner's and Intermediate Level Workout, you have 2 exercises to do:

1. Squats
2. Push-ups (either full push-ups or on your knees)

So do you dare to find out what your Personal Best is?
Do this:
Perform as many squats as you can without stopping
Perform as many push-ups (either version) as you can without stopping
Post your results in the comment window below!

Watch in the Video below how many Push-ups and Squats I managed today, just after lunch (My butt is still burning!):




BE A SPORT AND DON'T CHICKEN OUT! I WANT EVERYONE'S ACHIEVEMENT SHOWING BELOW! :)

Richard Geres

Intermediate Level Home workout

In the video below you can see me demonstrate the 4 Stations of the Intermediate Level Home Workout.

This circuit consists of the following exercises:

1. Upper/Lower Body Circuit

• Squats
• Push-ups on knees
• Dumbbell side raise
• Dumbbell row

2. Core Conditioning Circuit (for Abs, Low back and obliques)
(these exercises are shown in the beginner's workout video in the post below)

• Crunch
  
• Bridge
• Plank
• Side Plank
• Bird Dog

Perform the workout in the following way:

1. Warm-up (use step ups as shown in the video or a stationery bike, cross trainer or treadmill for 5min)
2. Perform 2-4 rounds of the Upper/Lower Body Circuit
3. Then perform 2-3 rounds of the Core Conditioning Workout

Let me have your questions and comments below!




Richard Geres

Workout Plan for Week 1

Hi,

Below is a video I prepared for you to check your technique when doing your home workout as shown in the Week 1 Exercise Plan.

It is also releveant for 7 of the 12 exercises shown for the Intermediate Level workout. I will be uploading the remaining exercises soon, but due to some quality problems in some of the clips I have to re-record them; hence the delay. I hope to have them up by Sunday afternoon though.

Take 10 minutes to view the video if you are not sure about the correct technique.

Please let me have your comments and questions on the video by commenting below, rather than emailing me. I am sure your questions are relevant to many others too.



You can also view the video on YouTube directly and watch it in full screen by clicking on the above video itself.


PS. Next time the sound quality will be better :)

Richard Geres