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



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.



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