This month I want you to try a different workout, to transform you from deskman to caveman! The same applies to all you cavewomen out there! The routine focuses on exercises/muscles that you would need to use when hunting or gathering. Do the following routines once a week, or twice if time allows:
Workout one
400 metres of the track/outside, quick pace
20 high bench/box jumps 3 sets of 10 reps
Pullups 3 sets of maximum reps
medicine ball throws 3 sets x 10 per side
Goblet squats 3 sets of 15
Dumbell clean and press 3 sets of 10 reps
Cable woodchops 3 sets of 10 per side
400 metres of the track, quick pace
Workout two
Deadlift 3 sets of 8 reps
Lunges 3 sets of 10 reps per leg
Cable press 3 sets of 10 reps
Mountain climbers or bear crawls
Farmers walk 3 x 50 metres / shrugs 3 x 10
Dumbell punches 3 sets of punching with dumbells for 1 minute
Sprints 50 metres x 5
Some of you may have heard of the Paleo diet (paleolithic). This draws on the use of Caveman foods only. All sugars, grains, dairy products, refined sugars, and processed foods are avoided. Basically, you can't eat anything that wasn't around a million years ago. Instead, organic meats, fish, veg, fruit, nuts, and seeds are eaten.
A typical day could be:
Eggs with grilled tomatoes and grilled mushrooms
snack -Apple
Beef stir fry with no noodles and lots of veg
snack - Nuts and dried fruit
Turkey burgers and salad
snack -Pineapple
Try this diet and exercise plan for 4 weeks and you will get a lot leaner! Email me at orm@tonbridge-school.org if you want me to take you through the routines!
Oli.
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