Alan Levi Personal Training - Salisbury & surrounding areas - Get Stronger, Live Longer
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Workouts

The Descending Ladder Workout

Ask any of my clients and they will tell you I love Ladder Training. It can by turns build strength or conditioning, depending on the way you approach it. I find descending ladders are great for conditioning and fat loss and are psychologically easier to do than ascending ones.
 
Here is a great one a few of my willing victims have been doing of late...
 
Week 1: Do 17 push ups, rest, then 16, rest, then 15, rest etc etc till you get to 1
Rest as long as it takes to make sure the push ups are of a good quality.

The Turkey Burner Workout

Right, put down that chocolate orange NOW! Here is the workout that will boost your metabolism, build muscle and increase stamina. . .
 
Bodyweight workouts don't need to be boring, you just need to mix them up a bit. Try this one - with a fewmodifications you can reallychallenge yourself. . .
 
1.STUTTER SQUATS- SQUAT A QUARTER OF THE WAY DOWN, THEN COME UP. REPEAT 3 TIMES AND THEN DO A FULL SQUAT. AIM TO DO 12 (3 QUARTER SQUATS AND ONE FULL SQUAT COUNTS ASONE REP!)
 NOW MOVE ON TO EXERCISE 2.

FREE PROGRAM DOWNLOAD

As a thank you for all your marvellous Facebook and Twitter support, I have decided to make available for download, free of charge, a great program for those of you getting into gym training. This is the program recently published on PtOnTheNet, but complete with photos, rest periods, tempo etc.
 
All I ask you to do in return is "like" the article.
 
Just click the link below for this exclusive opportunity to get a free gym program that will last you at least 3 weeks!
 

The Wall Chair

Here is an absolutely terrific exercise for strengthening the quadriceps. This exercise has been the the torture, umm...exercise of choice of many a ski instructor.
 
I particularly like this as a beginners exercise because it is isometric and therefore the risk of injury thru bad form is limited and it is also a good starting point for some knee rehabilitation programs.
 
 
 
The set up is with your back flat against a wall, knees at 90 degrees and elbows raised in a Cossack style position.

The Hindu Push Up

Hello everyone and welcome to the workout of the day.
 
Today I will introduce you to the famous Hindu push up, popularised by wrestler Matt Furey, but a staple of Yogic practice for some time.
 
This exercise is phenomenal for shoulder stability, core activation, endurance and flexibility. It is the Yin to the one arm push ups Yang (one arm push ups are optimal for developing power, the Hindu push up is optimal for  endurance and flexibility - hamstrings, hip flexors and spine).
 

Push up punisher !

Feel like your push ups need a little lift, try this little routine to take them to a new level.
 
5 explosive (or one arm) push ups
 
10 seconds recovery
 
10-12 incline push ups (feet elevated)
 
10 seconds recovery
 
Finish off with as many normal push ups as you can do.
 
Take two minutes recovery and then repeat again.
 
Do this 3 times!
 
This little routine takes care of a lot of different muscle fibres, from explosive to endurance and can take the boredom out of a normal push up routine.

Shred the legs

So you want to really work your legs but have no equipment, limited space and even less time? Try Alywn Cosgrove's LEG MATRIX:
 
1. 20 Bodyweight Squats
 
2. 20 Lunges (10 on each leg)
 
3. 20 Jumping Lunges (10 on each leg)
 
4. 20 Jump Squats
 
Take 90 secs recovery and repeat.Take 90 secs recovery and repeat (or collapse onto floor...)
 
This is a terrific "finisher" after a workout or as a standalone metabolic workout.
 
Have fun !

The Christmas Turkey Burner Workout

Merry Christmas Everyone !

Well here it is, by popular request - the Christmas Turkey Burner workout -simple, effective and easy to pack into the most hectic of Christmas schedules. Just choose the one that suits you most.

I have 4 minutes a day between pudding, chocolate biscuit cake and wine to do something. . .help!

Then its time to wheel out Tabata intervals. 

20 seconds of something tough (Hindu Squats, wall squats, burpees, mountain climbers, whatever, as long as its metabolically challenging.

Ultra Fast Fat Burning Workout

Right guys, gym or no gym, equipment or not  - here is a workout that will toast your chestnuts in ultra quick time and ward off the imminent turkey fest that is on the horizon. I got it from Mike Mahler and it is a corker. . .
 
THE GRINDER
 
Choose four exercises (preferably bodyweight).
 
Do one minutes worth of each exercise.
Then do 45 seconds.
Then 30 seconds.
Then 15 seconds.
 
Is there a rest between? No !
 
My suggestions would be:
 
1. Push ups
2. Hindu Squats or Wall Squats