Filed under: News, Training — admin @ 10:08 am

Using all elements of the gym is a sure fire way to get value for money

Using all elements of the gym is a sure fire way to get value for money

GymXTC™ Intermediate Gym X Training Challenge

 

 

1st Circuit

Row 1000 m

Press Ups 30 (Women Box Press Ups) 

Row 800 m

Press Ups 30

Row 500 m

Press Ups 30

2 mins rest …

2nd Circuit

Treadmill 1000 m (13 kph)

Body Squats 30

Treadmill 800 m (13 kph)

Body Squats 30

Treadmill 400 m (13 kph)

Body squats 30

2 mins recovery

3rd Circuit

Bike 2 km

Alternate Squat Thrusts 100

Bike 2 km

Alternate Squat Thrusts

Bike 2 km

Alternate Squat Thrusts 100


Filed under: News, Training — admin @ 9:41 pm

The Treadmill, if used properly is one of the best pieces of kit in the gym.

The Treadmill, if used properly is one of the best pieces of kit in the gym.

Gym X Training Circuit (GymXTC™) Intermediate

 

 

800 m @ 3% Incline (11kph)

20 Press Ups

40 Body Squats

100 Alternate Squat Thrusts

2 min recovery

Then complete 4 times.


Filed under: News, Training — admin @ 6:26 pm

(GymXTC™). Gym X Training Circuit

X Trainer 1000 m

Row 500 m

Treadmill 400 @ 10% Incline

Squat Thrusts 100

Press Up Burpees 20 ( Women No press Ups)


Filed under: News, Training — admin @ 7:44 am

Gym X Training Circuit (GymXTC ™)

X - Trainer 1000m

Row 1000 m

30 Press Ups

30 Tricep Dips (use the long rod on the concept 2 rower) or Reebock bench x 3 risers.

30 Body Squats

1000 m Run (No incline)

2 min recovery

= 1 Circuit.


Filed under: News, Training — admin @ 10:24 am

Today’s Gym X Training Circuit

1000m X Trainer

1000 m Row

40 (2 x 12.5 kg dumbbells bench Press)

20 (2 x 12.5 kg dumbbells bicep curls)

20 (2 x 12.5 kg dumbbells bench press)

20 (2 x 12.5 kg dumbbells bicep curls)

100 Alternate Squat Thrusts

20 (2 x 12.5 kg dumbbells  Shoulder Press)

= One Circuit .

Aim for three under the hour. Will burn around around 900 Calories at Intermediate pace.


Filed under: News, Training — admin @ 11:44 am

Try a Gym X Training Circuit today

Try a Gym X Training Circuit today

Gym X Training Circuits (GymXTC ™)

The benefits of a Gym X Training Circuit are many, but probably the most beneficial is the fact that you do these by yourself, with very little gym experience needed to achieve a really good work out and burn 800 - 1000 calories in a single gym session.

Because the session is so varied, the boredom factor never really sets, as each station is a mini challenge. And do you have to pay for the privilege of burning these calories - no ! The equipment you use daily is there for you to choose from and the intensity in which you train at - totally depends on your own level of fitness. And even if you are super fit, you can lower the intensity for a nice enjoyable workout for the day.

Man just wasn’t designed to run 10,000’s of metres to survive. He wasn’t ! He was a hunter, where he needed speed and strength and cunning to catch his food. He had to adapt, he had to train, and he had to survive. That was his goal, and he didn’t want to waste his energy. He made every second count.

Step forward to where we are now. Go into a gym for maximum efficiency and make your time count. The Gym X Training Circuit, will challenge for no more than one hour. It is making the maximum use of your time in the gym, with varied and challenging exercises, that target muscle groups and cardio fitness together. You simply get the bang and the buck. It works , it burns calories and will get you fit in the process.

 

 

But something you must remember. If the circuit you plan to do in the gym becomes unworkable (say equipment is being used that you intended to use) It’s not game over. You adapt and challenge yourself, you don’t give up (much like the hunter) For instance today, the treadmill’s were all being used, I used the rower. The straight bar was being used, I used dumbbells. The bench was being used, I used the fixed weight machine, but what i didn’t do was quit. I just adapted to suit the challenge.

Was it heartbreaking impossible ? I burned 875 calories in 52:45 with a average heart rate of 139

1000 m X Trainer

1000m Treadmill @ 5 % Incline (10 kph)

30 Bench Press @ 30 kg

100 Alternate Squats Thrusts

20 Shoulder Press @ 20 kg

Then repeat three times.

What a great work out - with average heart rate of 139 , there was bags of recovery involved , as the intensity was kept to a bare minimum, except on the run. And when I couldn’t follow the plan, I just adapted and made it even more of a challenge.

I can say , past 53 mins of exercise, was fun, enjoyable, personally challenging and well worth the money I spend for my gym each month.


Filed under: Training — admin @ 9:35 am


Training.

May 24, 2007
Filed under: Training — admin @ 9:49 am

The way to train for X Training events is a closely guarded secret. There are few people who are mentally and physically tough who take these challenges on.

Any tips in training - for events can be recorded here.

Any advice given is free and should be consulted with a professional person who can analyse your capabilities before you embark on strenuous activity.