Exercise

FitFarms Cardiovascular Mixed Intensity Exercise Challenge

FitFarms Cardiovascular ExerciseTime for another FitFarms challenge.. this time we are giving you 10 exercises of mixed intensity/difficulty but all more cardio-vascularly focused..

It’s a minute per exercise and it’s a pyramid so it will look like so

Exercise:

  • A
  • A+B
  • A+B+C
  • Etc all the way through to a full 10 exercises in a row

It would take around 1:00hr to complete all the way through with out rest however if you wish to start a bit steadier at the completion of each round you could schedule a rest ideally 10-30 seconds nothing more and the rest would stay the same all the way through but obviously this could add a few extra minutes to the total routine time.

It’s a long session this time and one of the points of a challenge is for it to push your limits so it’s not something you would do 2-3x a week as a normal routine.. it’s a one off session as a challenge see how far you get, make a note of your result and then try again in a few weeks or a month to see how it’s going. Below is a list of the 10 exercises not sure what they are look them up or get in touch with us, www.fitfarms.co.uk or the Facebook page the FitFarms club and we will be able to help you.

Or if you need alternatives you can replace the ones you can’t do with ones you can or as above get in touch and we will be able to give you some options..

  • Lateral speed step
  • Spotty dogs
  • Squat front kick
  • High knees
  • Skaters
  • Floor to ceiling
  • Running in the spot
  • Jumping jacks
  • Squat thrusts
  • Burpees

Health and Fitness exercise tip by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here.

Vector created by Macrovector – Freepik.com

Home Workout Routine for Fat Burning Muscle Endurance and Mobility

Home exercise

Check out this home workout routine for “fat burning” muscle endurance and mobility.

In full the time for this session would be around 1:30 hours but it could be broken into sections.

WARM UP

  • Spending varying amount of time on each articulation and flow depending on which areas feel they will benefit more.

JOINT ARTICULATION

Working in this order:

  • Neck joint
  • Shoulder joint
  • Spine mobilisation
  • Si joint (lumbar spine/hip)
  • Hip joint
  • Knee joint
  • Ankle joint

FLOW
Total time 20 minutes

  • Shoulder and neck flow
  • Spinal flow
  • Hip flow

FAT BURNER

Pick a continuous exercise. This will be your recovery exercise and can be different every time but needs to be something you can do for a prolonged period i.e. a squat or running on the spot..

Then pick a list of 10 more difficult exercises preferably with a seamless flow between them and the above choice so as to maintain continuity.

Example:  Continuous/recovery exercise … jumping jacks

  • Squats
  • Lunges
  • Burpees
  • Rock climbers
  • Skaters
  • Side to side
  • Floor to ceiling
  • High knees
  • Squat thrusts
  • Heismanns

The aim is to go 20-30 minutes without stopping 1 minute per exercise only using the jumping jacks to finish the minute off if you can’t complete it with the selected exercise I.e. if you are struggling to complete a minute of burpees do as long as you can then finish that minute off with jumping jacks and doing 2-3 circuits without stopping if necessary replacing one of the exercises with a minute of jumping jacks as a recovery but the main point being DONT STOP MOVING!!

Muscle endurance
squat 2:00 1:00 rest X3
Press up 2:00 1:00 rest x3
Floor to ceiling 2:00 1:00 rest x3

As many reps as possible in 2 minutes 1:00-30 seconds rest max in between each set repeat 3 times and compare reps from each set to challenge fatigue and recovery

Check out our YoutTube channel for upcoming videos related to these workouts and get in touch if you have any questions.


Health and Fitness editorial by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here.

Image credit to Freepik

Tabata Workout in 25

Fitness Class

 

 

 

 

 

 

A nice all round tabata working upper and lower body and core (remember to brace!)

Use A) as a warm up, or add one if you’ve more time to spare.

(A)

  1. Bounce (side to side, stay on the balls of feet)
  2. Plie* (jump legs out, jump to turn feet out, jump to turn feet in, jump to bring legs together)

(B)

  1. Squat punch
  2. Tricep dip (use a chair/step if preferred to floor)

(C)

  1. Glute push
  2. Fire hydrant

(D)

  1. In – out abs (C sit position bring the knees towards the chest then push legs out or down)
  2. Plank + toe taps

Starting from A) perform 20 seconds of exercise 1) followed by 10 seconds rest, then 20 seconds of exercise; 2) followed by 10 seconds rest (1 minute in total), repeat x 3 for remaining tabata timer (4 minutes in total). Take 1 minutes rest.

Move on to B) alternating exercises 1) & 2); repeat for C) TWICE -right & left side! & finally D). Enjoy!!

*For a low impact variation alternate between the right & left legs so the movement resembles an alternating side lunge.


Weight loss exercise tip by FitFarms Team.

Image credit: www.Active.com