Workout Series: Push Pull

This week I will talk about a great and effective workout to build up strength in the gym in a comparatively short period of time. There are many different ways to workout and not every training program works for everyone. Time is certainly a big factor these days and rather than consuming all your free time, you may want to spend less time in the gym and enjoy other past times such as following the football and formula 1 results. But how can one combine an efficient workout to get a great body your girlfriend or wife would certainly adore and still have enough time for her and your hobbies?

One very efficient workout strategy is a “push-pull” workout. The body is split into muscle groups that are either used to pull or to push weight. Each muscle group only has to worked out for about 5 minutes. Because a different muscle group is utilised for each exercise, you do not need any breaks between the exercises and can rotate swiftly. This saves a lot of time and makes the entire workout more efficient.

I would recommend to do all the pull exercises on one day and all the push exercises on another. This will give your muscles also the desired rest to heal themselves, as this is necessary for them to grow. The division of the muscle groups (and hamstrings) goes as follows:

Workout A: Pull

  • Back (Lats)
  • Hamstrings
  • Back (General)
  • Hip Abductors
  • Deltoid (Side)
  • Biceps
  • Hip Flexors
  • Trapezius (Upper)
  • Abdominal
  • Obliques

Workout A: Push

  • Quadriceps
  • Chest (General)
  • Quadriceps
  • Chest (Upper)
  • Hip Adductors
  • Deltoid (Front)
  • Calves (General)
  • Triceps

Because each exercise is only supposed to last for about 5 minutes, you can really exhaust your muscles using weights in the upper range. Try to use exercises with 12 to 15 repetitions per set and use heavy weights. This work-out is extremely time efficient as the actual workout time is only about 45 minutes. This workout works really well to build up strength and volume quickly and also tones your body.

I would recommend to do each pull and push workout twice per week. That is a total of 4×45 min and very easily doable. You can easily alternate this workout day by day.

Your girlfriend will love your increase in energy and how your body gets toned. Furthermore, this workout does not require you to be in the gym for such long times and is very time efficient.

We are looking forward to your comments.

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Tips For Your First Gym Class

So, you’ve joined the gym, you’ve had your free session and can now successfully locate the start button on a treadmill. You’ve been given a programme but still find yourself aimlessly wondering around, questioning the use of each piece of equipment.

I see you. I’m the lycrad up instructor screaming into my Britney mic, you’re there, nose pressed up against the glass of the door as I coach 25 eager participants to squat a little lower. Are you brave enough to come inside? Let me take the fear away.

The first assumption you’ll make is that everyone in the class knows exactly what they’re doing. If that were the case I’d be left with very little to say during that class. There is a reason instructors end up with husky voices. What’s that reason? It’s because participants constantly need guidance which is why I am there.

Secondly you may fear that everyone is going to be looking at you, you stepped on the wrong leg, your trainers aren’t brand new or your leggings don’t match your hairband. Once again you are misinformed. Having been a participant and having taught many a class, I can assure you that most people don’t have incredible co-ordination. If you’re thinking about your moves or concentrating on technique the odds are so is everyone else. To be honest, sometimes even I’m thinking about the moves!

Have I tempted you inside yet? I hope so! But let’s make sure that I give you the best possible chances of getting great results, having fun and most importantly, coming back!

Here’s what every instructor hopes a new participant will do:

1. Know What The Class Is

It’s amazing how often people wonder in to register complete surprise the body pump involves weights.

2. Be Early

I know you have a job and this isn’t always possible but if you tell me you’re new I can help you setup (if equipment is needed) or I can explain what you can expect. I almost always tell new people that in a class involving lost of choreography there will be times you’re a little lost but this is normal and over time it’ll get easier.

3. Talk To Me!

Any instructor will (or should) ask if anyone is injured, unwell or pregnant. If you’re asthmatic just tell me, id rather know than panic when I see you reach for your inhaler. Injured or pregnant? Maybe I can keep an eye on you to offer options that are more suited to you.

This also applies to the end of the class. If you want to ask me about something you struggled with then do, it is my job to teach and whilst I cannot speak for other instructors, I am always happy to give you a few minutes of my time.

4. Be Brave

This applies to stepping foot into the studio, lifting that leg a little higher in aerobics, pushing a little harder on those sprints in spin or adding a little weight to that bar in body pump. When you’re brave you face that feeling of real breathlessness, real burning in your muscles and that my friend, is where you get results. I will always commend you if you work hard.

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