7x jumping pull up’s
7x kettle bell swings @16kgs
7x burpees
7x air squats
7x push up’s on Bosu Ball
7x box jumps
7x dumbbell shoulder press 15 kgs
Man of Steel Workout
Complete these exercises in order- start with 10 reps of each exercise and work your way down to one rep of each exercise.
Power Clean @ ½ body weight, Back squat @ ¾ body weight, Bench press @3/4 body weight, Shoulder press @ 1/4 body weight
10x power cleans, 10 x squats, 10 x bench press, 10 x shoulder press
9 x power cleans, 9 x squats, 9 x bench press, 9 x shoulder press
8 x power cleans etc.
(continue all the way down to one rep of each)
A workout fit for a Queen
4x through for time.
1km bike sprint (80-100 RPM)
20x air squats
20x box jumps
20x Russian twists
20x kettlebell swings
250 metre row
300 ABS (300 reps for perfect abs)
Do this exercise every other day in addition to cardio or strength training.
30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts (R)
30 crunches on a bosu ball
15 side plank hip lifts (L)
40 Russian twists
30 bicycle crunches
15 swiss ball jack-knives
20 windshield wipers
15 crunches on a bosu ball
20 russian twists
HIIT For a Hot Body
Have you hit a plateau in your weight loss goals? Or have you been tirelessly spending an hour or so at the gym and not getting results? Maybe it’s time to up the intensity and include some High Intensity Interval Training (HIIT).
The name says it all, it’s intense; it will make your lungs burn, and you probably won’t be able to walk down a set of stairs or lift your arms to wash your hair after a good HIIT session.
But what is it exactly? Unlike steady state cardio (running on the treadmill for 10 minutes at 10km/h) HIIT is an advanced form of interval training with alternating periods of short intense anaerobic exercise with less-intense recovery periods or timed rest periods. This can use a combination of resistance and cardio exercises, or resistance or cardio exercises by itself.
So what’s the difference between running for 20 minutes on the treadmill to 20 minutes of HIIT? Steady state cardio only burns calories while you are performing it, while HIIT burns calories while you work plus the added calorie after-burn post workout. So in essence, your body will be burning calories for many hours afterwards!
Other benefits include:
Lose Weight, Not Muscle – build that perky butt while losing fat
Efficient – ideal for busy individuals
Healthier Heart – anaerobic exercise builds a stronger heart
A great example of this is the Tabata method, in which exercises are performed for 20 seconds with a timed rest period of 10 seconds; repeat eight times for a total of four minutes. Also CrossFit is another great example, especially workouts that require you to perform a number of exercises Every Minute On The Minute (EMOTM).
Want to know more? Come join me for a 10 minute complimentary HIIT session that will get your heart pumping and make you sweat! Email or call me to find out more.
PT Gizela Tahuri – Be happy. Stay strong. Lift heavy.
(P) 021 170 3296
(E) gizela.tahuri.pt@gmail.com
20 Minute Treadmill Workout
It’s time to super-charge your treadmill time! Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around. This is one of our favourites, give it a try!
|
Time |
Speed |
Incline |
|
1 min. |
10.5 km/h / 8.9 km/h / 7.2 km/h |
0% |
|
1 min. |
11.3 km/h / 9.7 km/h /8 km/h |
0% |
|
1 min. |
11.3 km/h / 9.7 km/h / 8 km/h |
3% |
|
1 min. |
12.1 km/h / 10.5 km/h / 8.9 km/h |
0% |
|
1 min. |
12.9 km/h / 11.3 km/h / 9.7 km/h |
0% |
|
2 min. |
14.5 km/h / 12.1 km/h / 10.5 km/h |
0% |
|
1 min. |
10.5 km/h / 8.9 km/h / 6.4 km/h |
6% |
|
1 min. |
11.3 km/h / 9.7 km/h / 7.2 km/h |
0% |
|
45 sec. |
16.1 km/h / 14.5 km/h / 9.7 km/h |
0% |
Go two times through, followed by resistance training (weights, bands, or calisthenics).
Keep an eye on your heart rate to make sure you’re getting the most out of your workout, but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% for intermediate level; and 70% to 85% for experienced exercisers. Adjust the workout as necessary to keep your heart rate in these ranges.
Spotted at: www.webmd.com
Studies show faster beats boost your workout
Imagine completing your training in complete silence – Can you remember the last time you worked out without music?
The Asian Journal of Sports Medicine recently published a study in which 12 male athletes listened to music at 120-140 bpm during a 10 minute warm up, then completed a 30-second sprint on an indoor bike. Two days later, they performed the same test, without any music. Results concluded that although listening to music did not alter the heart rate noticeably, it increased the athletes peak power output!
Dr Paul. Spector of Pantheon Medicine attributed these results to music having “a profound effect on the nervous system.” He went on to explain that music is an essential component of exercise that “allows levels and duration of physical output that were not possible without the musical stimulus.”
Many of us cannot imagine our workouts without those playlists to back us up during exercise, but why not start sooner? Playing those tunes while you prep for your workout could provide that X-factor you are missing to take it to the next level!
The Asian Journal of Sports Medicine
Weights
Weights
You are chasing that ideal physique. Maybe you are walking Schwarzenegger’s path. At some stage on your fitness path, most of you will have to do some resistance, weights or strength training.
At Exodus, we have a specifically designed weights area for you to get lost in while you chase that burn that signifies progress. Immerse yourself in a carefully tailored area with over 100 pieces of equipment designed to push your muscle fibers to breaking point and your strength through the roof.
Find out more about our Equipment & Facilities
Personal Trainers
Professionally trained and put in into practice, we have trainers passionate about the sports of body building, lifting and strength training. Whether you are looking to compete or just need the expertise of someone who has already walked the path, our trainers are on hand to provide the knowledge to get you to where you need to be.
Meet our Personal Trainers
Fitness Consultants
Passionate about all things health and fitness, these staff members will be on hand to provide tips and advice from correct lifting form to nutrition ideas in order to help you smash those rep maxes and chase the DOMs that only comes from a tough workout.
Meet our Fitness Consultants
Get fit
Getting Fit, Keeping Fit
For that goal you’ve always had. For that body you’ve always wanted. Test your body’s limits in an environment built to help you excel. Reach for that reason.
Take a peek inside the experience that makes us Exodus – whether you are looking for some tips and tricks, your next cardio fix or to leave your muscles in bits. It’s all here.
Set the record straight.
Equipment & Facilities
Our experience isn’t about a few pieces of machinery inside a building. This is a carefully tailored environment to help you ‘set the record straight’ and mould the new you.
Cardio Fitness
This is the area that keeps you alive. Literally. Whether you are training to run a marathon, conditioning yourself for that sport season fast approaching or just wanting to feel a little fitter, this area is designed for you.
Personal Trainers
Welcome to the best kept secret in the fitness industry. Personal trainers are the ones responsible for those ‘miraculous’ changes you see people achieving around you. Whether it be rehabilitation, nutrition, goal specific or just making sure you do those extra reps that will make all the difference.
Weights
One of the most important types of exercise you can do for a healthy body. Jump upstairs to our designated weights area and immerse yourself in an area designed to build the strength you need to shoulder all the stress that life throws at you.
Cardio Fitness
Cardio Fitness
This is the area that keeps you alive. Literally. Whether you are training to run a marathon, conditioning yourself for that sport season fast approaching or just wanting to feel a little fitter, this area is designed for you.
Equipment
Over 66 pieces of technologically advanced cardio equipment designed to advance your lifespan. Plan your TV guide around your workouts not the other way round! You have personal monitors on all machines with 8 channels including Sky to distract you long enough for your fitness to go through the roof.
Find out more about our Equipment & Facilities
Complimentary Fitness Programmes
It’s easy to feel like you are getting nowhere when you can’t see the landscape moving by. Take advantage of our complimentary workout programmes.
You may be doing your workouts in one place but you’re still going to need some direction. You can’t be expected to do everything by yourself can you? At Exodus we have ongoing support for you when you’re looking for that extra challenge in your exercise routine to reach that big reason.
Talk to one of our friendly Fitness Consultants to get your Fitness Programme started.
Fitness Challenges
Keep your competitive side alive. Fitness challenges are a great way for you to stay focused on your training and reach those records you thought were unattainable! Check out our ‘Fitness News & Events’ page to stay on top of your training.
To see the lastest challenges check out Fitness News & Events
Group Fitness Classes
Sometimes it is hard to motivate yourself to get into the gym. Come along to a class for a fun alternative that will take the boredom out of your exercise. Classes are also a great way for you to meet people working towards the same goals you are.
Check out our range of Group Fitness Classes