Fat Loss and Upper Body Conditioning
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So if you enjoy and are inspired whilst watching my training, you can now have your first full programme which contains comprehensive training and nutrition advice. Click here to learn more.
The aim of the programme is to put on muscle and get you into real shape. We will teach you lessons within the programme which will help you not just for the 12-weeks of the programme but also for life.
After all, getting and staying in shape is not a short-term fix. Remember you are training for life not just for the beach.
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This nutrition solution process in conjunction with the training plan, providing you follow it assiduously, will deliver you the results have been after. Please check it out - you will not be disappointed.
Today’s JHTV 1.30pm Fitness result is a video session I did a little while ago while on holiday.
Chloe and I were away so decided to engage in a little fitness top up. I always like to do these at the end of the day. As I have got older I have started to hate morning training, I am not sure why, but perhaps it’s to do with waking up sore and stiff.
The idea behind this session is a full body-conditioning workout which includes some upper and lower body resistance work. I have annotated the video to make it clear how to follow the session, but if you want to see it written out in more detail then set out below are the instructions.
Like most of the sessions I suggest you do, you can change things to match your own level, or the equipment you have access too.
I would recommend before this type of session taking my male or female multiple award winning, all natural, Informed Sport approved pre trainer Hades. I take it everywhere with me and use it before big sessions or games.
I don't use it all the time, only those times I know I need to really push myself. If you want to find out more then please visit http://www.jameshaskell.com/learn-more-hades
Full Body Conditioning.
Exercise One - Treadmill Sprints - 25 seconds work
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run.
Straight into weights. There is no rest until the end of the whole circuit.
Exercise Two- 2 Shoulder Press - 6 reps
While holding a dumbbell in each hand, raise the dumbbells to shoulder height one at a time.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Now, exhale and push the dumbbells upward.
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Exercise Three - Lateral Raises - 6 reps
While holding a dumbbell in each hand, raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale.
Slowly lower the dumbbells to the starting position as you inhale.
Exercise Four - Single Arm Dumbbell Row - 5 reps each side
Choose a flat bench and place one hand on the bench.
Use the other hand pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Switch sides and repeat again with the other arm.
Exercise Five - Goblet Squat - 6 reps
Stand holding a dumbbell close to your chest. This will be your starting position.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat.
Exercise Six - Press ups - 12 reps
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
Exercise Seven - Alternate Arm Bicep Curl
Stand (torso upright) with a dumbbell in each hand held at arms length.
While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbell back to the starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Exercise Eight - Rowing Machine Sprint - 25 seconds.
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
There are three phases of movement when using a rower. The first phase is when you come forward on the rower.
Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture.
Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
REST FOR ONE MINUTE THEN COMPLETE A FURTHER FIVE SETS IN TOTAL.
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