Tuesday, 14 October 2014


40 Minute Blast - Abs, Cardio And Resistance Workout

A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!

Workout Summary

Main Goal: General Fitness

Workout Type: Cardio
Training Level: Beginner
Days Per Week: 2
Equipment Required: Bodyweight, Dumbbells
Target Gender: Male & Female
Author: John Gormen

Workout Description

Strap on your game face, stretch, get warmed up and let's roll!
This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance training. If you are feeling like you need a break from the same old dull workout routine, but don't want to train like a wet noodle either, give this a try.
You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds between each step of the workout.
It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as you need them, if possible.

40 Minute Blast

Abs, Cardio and Resistance Workout

Exercise                       Reps
Dumbbell Bench Press   10
Treadmill - Walking          30 seconds
Weighted Sit Ups             20
Treadmill - Running         30 seconds
Two Arm Dumbbell Rows             10
Treadmill - Walking          30 seconds
Plank                                     30 seconds
Treadmill - Running         30 seconds
Dumbbell Arnold Press  10
Treadmill - Walking          30 seconds
Lying Leg Raises                                20
Treadmill - Running         30 seconds
Dumbbell Lunges             10
Treadmill - Walking          30 seconds
Floor Toe Reach                                20

Exercise                       Reps
Treadmill - Running         30 seconds
Dumbbell Curls                 10 each
Treadmill - Walking          30 seconds
Abdominal Air Bike          20
Treadmill - Running         30 seconds
Exercise                         Reps
Dumbbell Flyes                 10
Treadmill - Walking          30 seconds
Weighted Sit Ups             20
Treadmill - Running         30 seconds
Pull Ups                                10
Treadmill - Walking          30 seconds
Plank                                     30 seconds
Treadmill - Running         30 seconds
Side Dumbbell Laterals  10

Exercise                       Reps
Treadmill - Walking          30 seconds
Lying Leg Raises                                20
Treadmill - Running         30 seconds
Goblet Squats                   10
Treadmill - Walking          30 seconds
Floor Toe Reach                                20
Treadmill - Running         30 seconds
Two Arm Seated Dumbbell Extension     10 each
Treadmill - Walking          30 seconds
Abdominal Air Bike          20

Treadmill - Running         30 seconds


Weekly Workout Plan Check-list

If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert kingjames Gbamis―is for you.


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Monday: Cardio

Tuesday: Arms

Wednesday: Abs and Obliques

Thursday: Lower Body

Friday: Cardio

Saturday and Sunday

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Rowing Interval Training

If you’ve never sat down on a rowing machine before, you are in for a treat! Rowing interval training has a unique way of achieving both an upper and lower body workout. In addition, rowing focused on cardio will greatly increase your cardiovascular capacity, which will benefit you in every aspect of personal fitness. Give these below rowing interval training workouts a shot, my advice would be to have a barf bucket close by!
Beginner Workout (choose one of the following)
  • Row 300, 200 and 100 meters with 60 seconds rest in between.
  • Reverse the order and do 100, 200 and 300 meters with the same 60 seconds of rest in between. Notice how your pacing differs between these two different types of intervals.
Intermediate Workout (choose one of the following)
  • Row 500, 400, 300, 200, 100 meters with 60 seconds rest in between.
  • Reverse the order and do 500, 400, 300, 200 and 100 meters with 60 seconds rest in between.
  • Row for 1 minute, rest for 30 seconds (repeat for 10 minutes total time)
Advanced Workout (choose one of the following)
  • Row 1000, 800, 600, 400, 200, 100 meters with 30-60 seconds rest in between.
  • Reverse the order as per above. (Your pacing will be very important so you don’t burn out during that 1000 meter final stretch)
  • Row 1000 meters, 60 seconds rest (repeat)
  • The dreaded 2000 meter row. This isn't an interval training workout, as there are no rest points, it’s just an all out assault on your body. Make sure to keep track of your time. And if you care to know, the current indoor record is 5:36. Good luck!

The Benefits of Rowing

Full Body Workout

Rowing interval training works a variety of major muscles groups all in one swift rowing motion. Your lower body is engaged through the legs and hips, right through to your butt, making it a great glute workout! Your arms, shoulders and back are all challenged during the “pulling” portion of the row, which rounds out your full body workout.

Low Impact

Using proper technique, a full rowing motion has very little impact on your major joints. With varying degrees of tension, you can change up how hard your muscles are working at any given point of your rowing workout.

Burns Calories Like Crazy

With so many muscle groups working at the same time, you will burn through calories in no time.

Great Cardio

A rowing machine has many tension settings that can challenge our bodies in different ways. Set it to the highest tension for muscle building, or to a lower setting for a fast, rhythmic aerobic exercise. Either way, your heart will be pounding and your cardiovascular system will be pushed to new levels.

Rowing Interval Training At Home

With all the new rowing machines on the market these days, you are guaranteed to find something that fits your budget, and your space. Unlike many pieces of cardio equipment, rowing machines typically fold up and store easily in the average house. Flip on the TV and row while watching a show, or crank up the speakers and row to the beat of your favourite song. A rowing machine is a great addition to your personal workout equipment and your home workout routine.


Full Body Workouts

Full body workouts are a time efficient way to keep your body burning fat for hours! They typically incorporate a combination of weightlifting workout routines, bodyweight workouts and cardio. Your muscles are challenged throughout the resistance and weightlifting portions, and your cardiovascular endurance increases as you keep your heart rate up. Here are a few workouts that will get your entire body moving!

Full Body Workout #1

Warm Up
  • 2 minutes of skipping
  • 25 step-ups
  • 10 Push Ups
  • 20 Wall Balls
  • 10 Pull Ups
  • 10 Box Jumps
  • 10 Kettlebell Swings
  • 10 Overhead Squats
Set your timer for 20 minutes and see how many rounds you get in

Full Body Workout #2

Warm Up – spend 30 seconds on each of the following exercises…
  • High Knees
  • Bodyweight Lunges
  • Burpies
  • Mountain Climbers
Workout – do the following exercises for 45 seconds followed by 30 seconds of one of the above cardio choices. Take 10 seconds rest and move on to the next. (example: 45 seconds Air Squats – 30 seconds High Knees – 10 seconds rest. 45 seconds Deadlifts – 30 seconds Bodyweight Lunges – 10 seconds rest) Complete 3 rounds, good luck!
  • Air Squats
  • Deadlifts
  • Bicep Curls
  • Tricep Dips (on bench)
  • Walking Lunges (with a plate or dumbbell overhead)
  • Back Rows
  • Push Ups (until failure)

Key Benefits Of Doing Full Body Workouts

Time Efficiency

When was the last time you heard someone say “I have way too much extra time on my hands?” Almost never! We try and pack as many things into our days as humanly possible, and many times our workout can get pushed aside. By getting more muscles moving at one time, workout routines can be less frequent, which equals less trips to the gym. Still struggling with a lack of time? Save the trip to the gym and try out a home workout routine.

Calorie Burn

Complete body workouts increase the bodies efficiency to burn calories even when we are in our resting state. By having our heart rate go up and down throughout the circuit you also increase your EPOC (excessive post exercise oxygen consumption.) This will increase the number of calories that you burn throughout the day, long after your workout is over.

Increase Lean Muscle Mass

An overall body workout is a great way to increase lean muscle mass and eliminate unwanted pounds. By working out multiple muscle groups in one session, you encourage the body to produce higher levels of Testosterone. Testosterone is a key factor in building lean muscle in our bodies.

Be Cautious

Remember to always keep your workouts safe and effective. It’s great to get multiple muscle groups working at once, but these types of workouts can also expose our weaknesses. Something as simple as carrying your groceries in one arm, always leaning to one side when you stand or favouring old injuries can cause imbalances in our bodies. Pay attention to your body! Focus on strengthening the week areas along with the strong and you will develop a body that fights injury.


Weightlifting Workout Routines

One of the most effective ways to burn fat and increase muscle mass is by incorporating weightlifting workout routines into your weekly fitness plan. Lifting weights may sound like a “guys only” thing to do, but the reality is that far too many women skip the weights, head to the cardio equipment, and wonder why they aren’t seeing any results. Lean muscle eats away at fat not only during your workout, but continues to well after your workout is complete. With a multitude of weightlifting equipment options available, you are almost guaranteed to never have a boring workout again. Check out these weightlifting workouts that will have your body begging for mercy!

Lifting Weights vs Cardio

For all the women out there who shy away from the weights at the gym and instead spend 2 hours on the elliptical, it’s time to come to grips with reality. Weightlifting workout routines will absolutely revolutionize the way your body looks, functions and feels! Your metabolism (metabolic rate) is the key to fat loss, and by lifting heavy weights on a consistent basis, you will increase your metabolic rate and burn off calories like crazy! Doing consistent, long sessions of steady state cardio can actually damage your metabolic rate by eating the very muscle that should be burning fat. Fellas, this should be a no-brainer for you! If you haven’t picked up a dumbbell in months, give your head a shake, get off the exercise bike and pump some iron! Here are some basic free weight workouts that will get your started on the path to achieving the body you always dreamed of, but never could quite figure out how to get!

What To Avoid?

Whether you have lifted weights in the past, or are just getting started, there are a few important things to keep in mind.
  • Never start your weightlifting workout without warming up your muscles first. By spending 5-10 minutes on the treadmill or elliptical, you will warm up the large muscles in your body and increase overall blood flow. This will prep the muscle to be worked hard.
  • Lifting too much weight or not enough weight can both have a negative effect. Too much weight often leads to poor form and exposes you to injury. On the flip side, lifting weights that are too light will lead to little or no results.
  • Slow your roll when it comes to completing your weightlifting workout routines. It’s not a race. By slowing down the positive and negative muscle movements (ex. bicep curl [positive], bicep release [negative]) you activate more muscle fibers thus generating maximized results.
  • Don’t get stuck in a rut! Avoid doing the same weightlifting workouts for more than 6 weeks. Switch things up continually to keep your body guessing and adjusting.

Track Your Weightlifting Workout Routines

One of the best ways to keep motivated with any fitness routine is to look back on the progress that you have made. Take some pictures of your body when you first start your new weightlifting regiment, and set some measurable goals to achieve. If you don’t track your progress, it can be very easy to lose motivation and allow your brain start coming up with great reasons why you should just stay in bed. Try keeping a journal that tracks your individual workouts, which is an easy way to actually see the improvements you are making on paper. At the end of the day, you need to motivate you, so do whatever it takes to keep yourself pushing forward. Before you head to the gym, check out our  workout page


Stair Interval Training

Stair interval training is easily one of the most basic interval workouts you can get started with. Not only can it be a very effective way to boost your cardio fitness, it is easy on the wallet too as the only equipment needed is a good pair of running shoes!  Be sure to focus on using proper technique when walking or running stairs. This includes keeping your knees aligned over your feet as much as possible, and making sure that most of your weight is on the balls of your feet. Here are a couple basic interval training workouts you can do on your local set of stairs. Pick one of the following points to focus on, and repeat until you feel ready to move on to the next.


  • Walk up one flight of stairs, walk down one flight of stairs
  • Walk up two flights of stairs, walk for 30 seconds on flat ground
  • Walk up three flights of stairs, walk on the spot for 1 minute to catch breath


  • Push yourself physically for 20-40 seconds, take a 30 second to 1 minute rest from cardio and then repeat. You can also add body weight exercises in rest periods.
  • Jog up one flight of stairs, jog down one flight of stairs.
  • Lateral side jog up stairs, jog down stairs


  • Squat jump up one flight of stairs, jog down
  • Sprint up one flight of stairs, jog down

Tips To Maximize your Stair Interval Training

Pump Your Arms
Increase your caloric burn by moving your arms along with your lower body as it powers up the stairs. This turns stair climbing into a full body workout.
Don’t Look Down
Keep your eyes focused straight ahead as you walk or run up the stairs. Your feet know where the next step is without you having to look down and see it. By focusing your eyes up the set of stairs, you are going to be able to scale the stairs quicker and you are less likely to trip and fall.
Keep It Smooth
Most likely the stairs you will find yourself on are going to be made of concrete. Avoid pounding your feet as you run up the stairs, as that will increase the strain on your ankles and knees. Try and float up the stairs with smooth, fluid movements. See how lightly you can touch your foot to each stair as you move swiftly upwards. If you feel your joints can’t keep up, try some low impact swimming interval training or a rowing interval training workout instead.
Switch It Up
Don’t do the exact same stair interval training workout for weeks on end. Switch from jogging to running up the stairs for a few days. Try spending one workout just squat jumping up the stairs with a walk-down in between sets. The more you can confuse your muscles, the better the results will be. Not to mention doing the same workout over and over again is boring and lacks the spontaneity that keeps working out fun!


Benefits Of Interval Training

The benefits of interval training make it clear why interval training workouts are a must-have in your regular fitness routine. It’s easy to stick with a certain style of workout when it’s actually working! The concept of interval training has been around for decades, and it doesn't matter whether you are a professional athlete or just starting to explore the world of fitness, this proven technique is guaranteed to produce results…and FAST!

6 Key Benefits Of Interval Training

No Equipment Needed

Use what is accessible to you at the time, even if it’s only a pair of running shoes. You don’t need a gym full of equipment to get your heart pumping. Try simple exercises like high knees, burpees, or even basic sprints, coupled with short periods of rest, to complete effective interval training workouts.

Time Efficient

Get your workout done quicker! By including high intensity bursts of exercise into your routine, you effectively gain the same results in a shorter period of time compared to slow endurance training. Who couldn’t use a few extra minutes in a day?

Fat Burning

The calorie burning doesn't stop when your interval workout is done. Due to the high intensity nature of the workout, your body continues to burn calories right through to the next day. By activating your bodies repair cycle, even while resting after your workout, your body will keep on burning fat.

Boosts Metabolism

While working out at high levels, your body increases the production of HGH (Human Growth Hormone) which promotes your metabolism and continues to burn fat up to 24 hours after your workout is complete. The goal is to continue to burn calories while your outer body is resting, thus prolonging the positive effects of your interval workout.

Increased Lactic Acid Tolerance

As a defence mechanism, lactic acid prevents permanent muscle damage from happening during extreme exertion, so a higher tolerance level is key if you want to spend more time working out at high levels. Interval training workouts help your body withstand an increased build-up of lactic acid, so as you continue over time to increase the intensity levels of your workouts, your body will be able to keep up without needing long periods of rest.


If you are looking to change up your boring, stagnant workout routine…look no further. If you commit to pushing as hard as you can during the burst portion of your intervals, there is no way you’ll walk away from your workout feeling complacent like you used to. You’ll be the one at the gym who is red in the face, gasping for air, and people are going to wish their workout was doing the same for them.

Get More Out Of Life

The benefits of interval training are quite clear, making this fitness technique a no brainer to add to your regular workout routine. When your body is strong and healthy, and your mind is clear, you put yourself in the position to be the best mom, husband, employee or friend. Promoting a healthy lifestyle for yourself and your family goes way further than the gym walls, it could actually impact generations as your kids practice health and fitness with their kids.
To see these benefits in action,Sign up for personal training session and become a member today and get access to plenty unseen Results, along with meal plans and other exclusive content!