Spidercise

Get toned glutes and thighs on this Valentine's Day. ❤️😉

Very helpful to have strong lower half for all sorts of reasons.

But if you wanna focus on just getting super sexy glutes and thighs with just a single movement and a pair of dumbbells then this exercise is one to try.

Ouch!!!

Have fun with it.

🍑 💪🏽 ❤

Need to work your glutes, abs, legs and back? That's knee friendly and and great deadlift alternative if you don't have barbells?

Try the Single Leg Warrior Row

This exercise is a much safer alternative to deadlifts and it’s almost as effective.

Here’s the thing:

To actually make a deadlift “worth it,” you need to be lifting quite a bit of weight ( at least your own bodyweight, ideally 1.5 times your bodyweight)

Combine that with the fact that few people have the correct technique to perform heavy deadlifts properly.

On top of that is deadlifts can place extra strain on your back (especially if it’s already bothering you)

This is a recipe for disaster!

So…

How do you get a “deadlift” without doing a deadlift?

You do the Single leg Warrior row as shown.

Sometimes the days gets so busy you really don't have much time in your day for a workout...

What do you do then? Well it's okay to miss a workout. That's not a problem.

But what if you just want to do something without disrupting from your busy day of responsibilities?

Then this is my go to 5 min workout which I swear by.

The Kettlbell swing is all you need.

First thing make sure your form and technique is on point. The swing is not an upper body front should raise.

A common mistake is using your shoulders to get the height of the bell.

It's not. It's all about the explosive hip drive. It's almost like bouncing the bell from your hip.

Anyway assuming you have your technique in point.
Choose a bell that you can do as heavy as you can with good form.

Perform 30 seconds maximum reps rest 30 seconds.
Repeat for 5 rounds.

That's it. Workout done in 5 mins.

I love the simplicity of kettlebells and more importantly the flexibility of knowing what to do in only 5 mins.

I understand sometimes life really is too busy and a workout is the last thing on your mind.

But this not only is beneficial for me physical and mentally it also helps me to keep going... Consistency for when I do have more time... I love it.
And I hope you find this useful tip too 👍

5 min workouts do "work" ✌️

"This workout is way more effective than a "normal" gym workout " - my client

Here's me demonstrating the fat burning effectives of an afterburn workout, ( burning calories even after you have stopped training)

Again not an easy workout but the best thing is this is saleable to your level of fitness.

The workout consists of
10 tyre flips
10 Box jumps
5 pullups
10 push ups

Sounds simple and it kinda is...

The reason why this is an effective workout?
Lots and lots of strength and explosive based movements.

Always the best combination when it comes to effective fat burning workouts.

Stay away from the steady state slow cardio if fat burning is your goal.