Hi all!
First of all an apology for the lack of new content over the last month. Things have been busy here with all the perfect climbing weather we have had here in Yangshuo, also I have been starting on a new partnership with some folks that will be very exciting for all of us and will be providing all of you with much more great training material.
So with the end of the year looming upon us I want to say thanks to you all for following us here and I hope that your training hasn't slacked off too much over the holiday season. Remember the new year is a good opportunity to assess your fitness goals for the upcoming year and get psyched for getting in better and better shape no matter what your goals are.
Look out for news in here really soon regarding our new ventures and some great new training content.
Happy holidays all!!!
Duncan.
Thursday, December 29, 2011
Monday, November 28, 2011
TOTAL CIRUIT 008
Welcome back guys!
We have been having a great week here training and getting ready for the annual Yangshuo Climbing Festival that I will be chief rout setter for the bouldering competition at.
Here is this weeks, and our 8th in all, Total Circuit workout. Remember to do each exercise for 1 minute each and repeat the sequence twice for a total 20 minute workout.
Here we go!
TOTAL CIRCUIT 008 - 20 minutes total time
Warrior Burpees
Boat Pose Roman Twists
Sumo Squat with opposite Knee to Elbow touch
V Snaps
Breakdance Push Ups
Leg Raise Crunches
Squat Jumps
Boat Pose Scissors
Jumping Lunges
Wide Side to Side Push Ups
There you have it, your 10 exercises for the week. Be sure to watch the video to ensure you are doing the exercises correctly.
Now go get it and enjoy your training folks!!!!
Duncan
We have been having a great week here training and getting ready for the annual Yangshuo Climbing Festival that I will be chief rout setter for the bouldering competition at.
Here is this weeks, and our 8th in all, Total Circuit workout. Remember to do each exercise for 1 minute each and repeat the sequence twice for a total 20 minute workout.
Here we go!
TOTAL CIRCUIT 008 - 20 minutes total time
Warrior Burpees
Boat Pose Roman Twists
Sumo Squat with opposite Knee to Elbow touch
V Snaps
Breakdance Push Ups
Leg Raise Crunches
Squat Jumps
Boat Pose Scissors
Jumping Lunges
Wide Side to Side Push Ups
There you have it, your 10 exercises for the week. Be sure to watch the video to ensure you are doing the exercises correctly.
Now go get it and enjoy your training folks!!!!
Duncan
Saturday, November 19, 2011
Keeping your shoulders healthy
Hi all!
Here's a quick video showing a handful of basic shoulder / rotator cuff exercises that I do (and you should too) to keep yourself from a nasty shoulder injury that those of us that are climbers are very prone to.
A few years ago I over worked a hard gaston move on a route and after many strenuous repetitions I did minor damage to my rotator cuff and needed some time off. Doing these exercises every day or two as well as doing a fully balanced exercise program (like our Total Circuits) will hopefully keep you further from injury than I was.
So here's the video. Check out the 5 exercises I show in there and try doing each one twice for 10 reps on the minute with your stopwatch for a 10 minute shoulder workout.
Please don't hesitate to ask if you have any questions!
Duncan.
Here's a quick video showing a handful of basic shoulder / rotator cuff exercises that I do (and you should too) to keep yourself from a nasty shoulder injury that those of us that are climbers are very prone to.
A few years ago I over worked a hard gaston move on a route and after many strenuous repetitions I did minor damage to my rotator cuff and needed some time off. Doing these exercises every day or two as well as doing a fully balanced exercise program (like our Total Circuits) will hopefully keep you further from injury than I was.
So here's the video. Check out the 5 exercises I show in there and try doing each one twice for 10 reps on the minute with your stopwatch for a 10 minute shoulder workout.
Please don't hesitate to ask if you have any questions!
Duncan.
Friday, November 11, 2011
TOTAL CIRCUIT 007
Hi one and all!
So first I must apologize for it being nearly a month since our last workout went online, we have been up at the Petzl Roc Trip, a massive climbing festival in a rural region of Guizhuo Provence here in China. It was an amazing trip with lot's of great people and we had a blast!
But now we are home in Yangshuo again and ready with your next total circuit workout!
So here it goes...
As usual you have 10 exercises, you will do each continuously for 1 minute and do all 10 exercises twice through for a total of 20 minutes of a whole body workout. Remember; push yourself as hard as you can for each exercise to get the most out of the workout.
Here are your exercises:
TOTAL CIRCUIT 007 - 20 minutes total time
Skipping
V-Sits
Diamond Push Ups
Star Jumps
Twisting Leg Raises
Downward Dog to Upward Dog
Rasied Leg Crunches
Skipping
Leg Raise Ball Pass
Scissor Crunches
To make sure you do all of the exercises correctly just watch the video below:
Ok, so now it's time to get back into it! Remember to feel free to ask any questions you may have about the workouts in the comments section here... enjoy!!!
Duncan
So first I must apologize for it being nearly a month since our last workout went online, we have been up at the Petzl Roc Trip, a massive climbing festival in a rural region of Guizhuo Provence here in China. It was an amazing trip with lot's of great people and we had a blast!
But now we are home in Yangshuo again and ready with your next total circuit workout!
So here it goes...
As usual you have 10 exercises, you will do each continuously for 1 minute and do all 10 exercises twice through for a total of 20 minutes of a whole body workout. Remember; push yourself as hard as you can for each exercise to get the most out of the workout.
Here are your exercises:
TOTAL CIRCUIT 007 - 20 minutes total time
Skipping
V-Sits
Diamond Push Ups
Star Jumps
Twisting Leg Raises
Downward Dog to Upward Dog
Rasied Leg Crunches
Skipping
Leg Raise Ball Pass
Scissor Crunches
To make sure you do all of the exercises correctly just watch the video below:
Ok, so now it's time to get back into it! Remember to feel free to ask any questions you may have about the workouts in the comments section here... enjoy!!!
Duncan
Friday, October 14, 2011
Holidays!
Hi there one and all!
Just a quick one guys and girls, I am off to the amazing Getu Valley in Guizhuo, China for 3 weeks of rock climbing and the Petzl Roc Trip (a climbing festival for those non climbers out here) so I will be out of touch for about 3 weeks.
But rest assured that when I return I will have some killer new workouts for you all!
Train hard, have fun and I'll see you all in a few weeks!!!
Duncan.
Just a quick one guys and girls, I am off to the amazing Getu Valley in Guizhuo, China for 3 weeks of rock climbing and the Petzl Roc Trip (a climbing festival for those non climbers out here) so I will be out of touch for about 3 weeks.
But rest assured that when I return I will have some killer new workouts for you all!
Train hard, have fun and I'll see you all in a few weeks!!!
Duncan.
Tuesday, October 4, 2011
TOTAL CIRCUIT 006
Good morning one and all!
Hope your week has been amazing and full of plenty of training, I know mine has!
Ok, so here is this weeks Total Circuit workout. Again there are some exercises that you are familiar with and some that are new so watch the video and then set your stopwatch and get into it!
There are 10 exercises and you will do each one for 1 minute and run through it twice for a 20 minute work out. This weeks work out has a big of an emphasis on chest and core with a lot of push up variations :)
Here we go...
TOTAL CIRCUIT 006 - 20 minutes total time
Squat & Star Jump
Push Up to Side Plank
Boat Pose & Roman Twist
Tiger Push Ups
Elbow Prop Scissors
Mountain Climbers
One Foot Elevated Push Ups
Raised Leg Crunches
Spiderman Push Ups
Raised Leg Hip Ups
And here is the video so you can see how to do all of this weeks exercises properly:
Ok, so there you have it, another killer work out. Remember you can email in or post any questions you have and I will answer them as soon as I can.
Now go get it!
Duncan
Hope your week has been amazing and full of plenty of training, I know mine has!
Ok, so here is this weeks Total Circuit workout. Again there are some exercises that you are familiar with and some that are new so watch the video and then set your stopwatch and get into it!
There are 10 exercises and you will do each one for 1 minute and run through it twice for a 20 minute work out. This weeks work out has a big of an emphasis on chest and core with a lot of push up variations :)
Here we go...
TOTAL CIRCUIT 006 - 20 minutes total time
Squat & Star Jump
Push Up to Side Plank
Boat Pose & Roman Twist
Tiger Push Ups
Elbow Prop Scissors
Mountain Climbers
One Foot Elevated Push Ups
Raised Leg Crunches
Spiderman Push Ups
Raised Leg Hip Ups
And here is the video so you can see how to do all of this weeks exercises properly:
Ok, so there you have it, another killer work out. Remember you can email in or post any questions you have and I will answer them as soon as I can.
Now go get it!
Duncan
Saturday, September 24, 2011
TOTAL CIRCUIT 005
Another week and another Total Circuit for you!
This week has been great with a nice change in the weather bringing much milder temperatures here as we head into the autumn. So nice!
Here is this weeks Total Circuit workout. As always there are 10 exercises that you will do for 1 minute each and run through the whole lot twice for a total of 20 minutes of a whole body workout.
Here are the exercises; some you have done already and some are new so remember to watch the video to see exactly how to do each one properly.
TOTAL CIRCUIT 005 - 20 minutes total time
Squat + Star Jump
Leg Raise Ball Pass
Tiger Push Ups (Diamond Hand Push Ups + Downward Dog)
Moving One Leg Squats - Left Side (you will need a chair for this one)
Moving One Leg Squats - Right Side
Boat Pose
Uneven Sideways Push Ups
Elastic (or light weight) Shoulder Combo (you need your elastic or a light weight for this one)
Lunge Jumps
Skipping
And here is this weeks video:
So there you go. Feel free to ask any questions you might have and I will get to answering them straight away. So now watch the video, set your timer and GO!!!
Happy training guys!
Duncan
This week has been great with a nice change in the weather bringing much milder temperatures here as we head into the autumn. So nice!
Here is this weeks Total Circuit workout. As always there are 10 exercises that you will do for 1 minute each and run through the whole lot twice for a total of 20 minutes of a whole body workout.
Here are the exercises; some you have done already and some are new so remember to watch the video to see exactly how to do each one properly.
TOTAL CIRCUIT 005 - 20 minutes total time
Squat + Star Jump
Leg Raise Ball Pass
Tiger Push Ups (Diamond Hand Push Ups + Downward Dog)
Moving One Leg Squats - Left Side (you will need a chair for this one)
Moving One Leg Squats - Right Side
Boat Pose
Uneven Sideways Push Ups
Elastic (or light weight) Shoulder Combo (you need your elastic or a light weight for this one)
Lunge Jumps
Skipping
And here is this weeks video:
So there you go. Feel free to ask any questions you might have and I will get to answering them straight away. So now watch the video, set your timer and GO!!!
Happy training guys!
Duncan
Friday, September 16, 2011
TOTAL CIRCUIT 004
Hi again all!
First of all let me apologize for the delay in bringing you this workout. I have been away a little longer than expected at a climbing festival in northern China but now I am back home in Yangshuo and training hard :)
I have the next Total Circuit workout for you today which is one with a little focus on cardio so it is one that you really can push hard with.
As usual it is 10 exercises in a row that you will do for a minute each and rotate through twice for a total of 20 minutes. Remember to push yourself as hard as you can and feel free to vary the exercises if that are too difficult (such and doing push ups from your knees if need be, etc).
Ok, here we go!
TOTAL CIRCUIT 004 - 20 minutes total time
Skipping (use a skipping rope or any piece of rope you can find)
Chair Step Up Burpees
V Sits
Mountain Climbers
Breakdance Pushups
Squat Jumps
Elbow Prop Scissors
Chair Step Up Burpees (They are so good we're doing them twice!)
Wide Side To Side Push Ups
Starjumps
So best thing to do is watch the video and see how all the exercises are done then set your stopwatch and go for it! Here's the video for this workout...
Enjoy!
Duncan
First of all let me apologize for the delay in bringing you this workout. I have been away a little longer than expected at a climbing festival in northern China but now I am back home in Yangshuo and training hard :)
I have the next Total Circuit workout for you today which is one with a little focus on cardio so it is one that you really can push hard with.
As usual it is 10 exercises in a row that you will do for a minute each and rotate through twice for a total of 20 minutes. Remember to push yourself as hard as you can and feel free to vary the exercises if that are too difficult (such and doing push ups from your knees if need be, etc).
Ok, here we go!
TOTAL CIRCUIT 004 - 20 minutes total time
Skipping (use a skipping rope or any piece of rope you can find)
Chair Step Up Burpees
V Sits
Mountain Climbers
Breakdance Pushups
Squat Jumps
Elbow Prop Scissors
Chair Step Up Burpees (They are so good we're doing them twice!)
Wide Side To Side Push Ups
Starjumps
So best thing to do is watch the video and see how all the exercises are done then set your stopwatch and go for it! Here's the video for this workout...
Enjoy!
Duncan
Thursday, September 8, 2011
A quick update...
Just a quick one guys and gals,
Today I am off to compete in a rock climbing competition in northern China and will be back on Monday so on Tuesday I should have another new Total Circuit up for you that I have prepared already.
Have a great weekend all, see you back here really soon!
Duncan
Today I am off to compete in a rock climbing competition in northern China and will be back on Monday so on Tuesday I should have another new Total Circuit up for you that I have prepared already.
Have a great weekend all, see you back here really soon!
Duncan
Sunday, September 4, 2011
FITNESS TEST 001 & 002
Good morning fitness fans and freaks!
Today I have something a little bit different for you. Today we are going to do 2 different fitness tests instead of our usual work outs. These tests are a great way to measure your fitness and guage your improvement as you go along on your fitness journey.
The 2 tests I have for you are very different from each other; one is an all round Fitness Test and one is a core abdominal Fitness Test. I highly recommend keeping a training diary and you can write down your times for each test and then in a week or two you can go back and repeat the tests to see if you can beat your own times.
Ok, so let's get into it!!!
FITNESS TEST 001 - General Focus
All of the exercises are ones that you have already done in previous Total Circuit Workouts so you will be familiar with them all and you will be performing 40 reps each of the following exercises in this order... just watch the video if you need reminding about how to do any of the exercises correctly.
Star Jumps (Jumping Jacks)
V Sit
Push Up
Push Up Burpees
Leg Raise Ball Pass
Shoulder Press
Sumo Squat with Side Leg Raises
So, press start on your stopwatch using it just as a timer and perform 40 reps of each of the 7 exercises in that order and then record your time to try and beat next time. Remember to perform the exercises properly, don't get sloppy and lazy!
My time for this Fitness Test was 12:57 - Can you beat that?
And now for the next one...
FITNESS TEST 002 - Core Focus
So this Fitness Test is based entirely around your core abdominal muscles and is a great workout in it's own right for any time and is a great one for all you climbers and other sports people out there to do regularly. It is a killer 300 rep core workout or test, go get it!
Start your stopwatch as a timer and then perform the following exercises... you perform timed planks and boat pose first for a total of 3 minutes then perform 30 reps of the remaining 7 exercises. For the static poses I count each 2 seconds and 1 rep.
Again you will have seen almost all of these exercises in previous Total Circuit workouts but watch the video first to make sure you get each exercise right.
1 minute Plank
1 minute Boat Pose
1 minute Side Plank (30 seconds each side)
Then do 30 reps each of the following...
Leg Raise Ball Pass
Raised Leg Hip Ups
Twisting Leg Raise
Elbow Prop Scissors
V Sit
Leg Raise
Crunches
And there you have it. My time for this Core Fitness Test was 12:00 - Can you beat that too?
Here is the video showing the exercises in both of these Fitness Tests:
Ok, so now go out and give them a try and don't forget to record your times in you diary and then come back to them in a week or two and see if you can beat your time as you get fitter!
Enjoy and I will be back with our next Total Circuit workout that I have ready for you in the next few days... Go get it!
Duncan.
Today I have something a little bit different for you. Today we are going to do 2 different fitness tests instead of our usual work outs. These tests are a great way to measure your fitness and guage your improvement as you go along on your fitness journey.
The 2 tests I have for you are very different from each other; one is an all round Fitness Test and one is a core abdominal Fitness Test. I highly recommend keeping a training diary and you can write down your times for each test and then in a week or two you can go back and repeat the tests to see if you can beat your own times.
Ok, so let's get into it!!!
FITNESS TEST 001 - General Focus
All of the exercises are ones that you have already done in previous Total Circuit Workouts so you will be familiar with them all and you will be performing 40 reps each of the following exercises in this order... just watch the video if you need reminding about how to do any of the exercises correctly.
Star Jumps (Jumping Jacks)
V Sit
Push Up
Push Up Burpees
Leg Raise Ball Pass
Shoulder Press
Sumo Squat with Side Leg Raises
So, press start on your stopwatch using it just as a timer and perform 40 reps of each of the 7 exercises in that order and then record your time to try and beat next time. Remember to perform the exercises properly, don't get sloppy and lazy!
My time for this Fitness Test was 12:57 - Can you beat that?
And now for the next one...
FITNESS TEST 002 - Core Focus
So this Fitness Test is based entirely around your core abdominal muscles and is a great workout in it's own right for any time and is a great one for all you climbers and other sports people out there to do regularly. It is a killer 300 rep core workout or test, go get it!
Start your stopwatch as a timer and then perform the following exercises... you perform timed planks and boat pose first for a total of 3 minutes then perform 30 reps of the remaining 7 exercises. For the static poses I count each 2 seconds and 1 rep.
Again you will have seen almost all of these exercises in previous Total Circuit workouts but watch the video first to make sure you get each exercise right.
1 minute Plank
1 minute Boat Pose
1 minute Side Plank (30 seconds each side)
Then do 30 reps each of the following...
Leg Raise Ball Pass
Raised Leg Hip Ups
Twisting Leg Raise
Elbow Prop Scissors
V Sit
Leg Raise
Crunches
And there you have it. My time for this Core Fitness Test was 12:00 - Can you beat that too?
Here is the video showing the exercises in both of these Fitness Tests:
Ok, so now go out and give them a try and don't forget to record your times in you diary and then come back to them in a week or two and see if you can beat your time as you get fitter!
Enjoy and I will be back with our next Total Circuit workout that I have ready for you in the next few days... Go get it!
Duncan.
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