Niko’s Weekly Dose # 7 | Follow My Weekly Fitness Plan

This week is the week of Christmas. It also marks the end of the 6 week weight training program that I am reviewing.

For the next few weeks I will not have access to a gym, so I will be concentrating on a lot of outdoors Crossfit and HIIT training sessions.

In the new year I will be commencing Phase 2 of the weight training program that I am currently reviewing.



Even with Christmas thrown into the middle of the week I still managed 4 sessions. I was able to achieve this as I am currently of leave from work, so I had a lot more free time on my hands.

Anyhow, here is my working out schedule for the week that was:


Date: Sunday 18th  December 2011
Rest Day


Training: Crossfit
Date: Monday 19th December 2011
Time: 8:30pm
Location: The Pit
Training Partners: Nil

My High Intensity Crossfit Session to Burn Fat


• Dynamic Stretching
• Skipping (5 Minutes)
• Body Weight Squats x 20
• Push-ups x 20

Weekly Fitness Plan

You don't need much equipment for this intense workout!


  • 10 x Power Cleans (50kg)
  • 10 x Push-ups
  • 10 x Squats (15kg)
  • 100 x Skipping
  • 10 x Power Cleans (50kg)
  • 10 x Push-ups
  • 10 x Squats (15kg)
  • 100 x Skipping
  • 10 x Power Cleans (50kg)
  • 10 x Push-ups
  • 10 x Squats (15kg)
  • 100 x Skipping
  • 10 x Power Cleans (50kg)
  • 10 x Push-ups
  • 10 x Squats (15kg)
  • 100 x Skipping
  • 10 x Power Cleans (50kg)
  • 10 x Push-ups
  • 10 x Squats (15kg)
  • 100 x Skipping


To learn how to perform power cleans correctly, watch this video.




• Complete the sequence without a break.
• Sip on water during the workout.

Dumbbell Swings using the Tabata Protocol – 20secs of Dumbbell Swings then 10secs of rest (repeat sequence 8 times without resting between sequences)

Warm down:
• Static Stretching.

This workout and finisher (not including warm-up and warm down) took 22.40 minutes to complete, keeping my heart rate at an average of 148 BPM, burning a little over 350kcal.



Training: Touch Rugby League
Date: Tuesday 20th December 2011
Time: 8:20pm


Touch Rugby League my Hidden Exercise Session to Stay Fit & Lean


Tonight’s game was the third game for the new season and also the last before a break for Christmas and New Year.

As usual the game was fast paced making for a great HIIT session. What that meant was during the game I would go as hard as I could for about 2 minutes, then I sub off and have a 2 minute rest. With each half lasting 20mins, it made for a hard HIIT session, but as per usual and it didn’t even feel like exercise because I was having fun.

This week we played a team called Here for beer. They were the quickest team that we have played all year, but we still ended up winning 7-3.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 149BPM burning 550kcals. Not bad for a hidden exercise session!



Training: Weight Training (Phase 1 – Week 6 – Day 3)
Date: Wednesday 21st December 2011
Time: 3:00pm
Location: The Pit
Training Partner: Mrs Niko


Weight Training for Gaining Muscle and Losing Fat



Pre-Workout Nutrition:
• About an half an hour before training I downed a Pre-workout shake.

General Warm-up:
• 5 minutes on elliptical trainer
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)

• Squats
– Set 1: 5 reps x 135kg
– Set 2: 5 reps x 135kg
– Set 3: 4 reps x 135kg
– Set 4: 4 reps x 135kg

• Chin Up (1a)
– Set 1: 6 reps x 15kg
– Set 2: 6 reps x 15kg
– Set 3: 6 reps x 15kg
– Set 4: 6 reps x 15kg

• Dumbbell Shoulder Press (1b)
– Set 1: 6 reps x 25kg
– Set 2: 6 reps x 25kg
– Set 3: 6 reps x 25kg
– Set 4: 6 reps x 25kg

• EZ Bar Curl
– Set 1: 9 reps x 45kg
– Set 2: 9 reps x 45kg
– Set 3: 8 reps x 45kg
– Set 4: 7 reps x 45kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 50mins to complete burning about 500kcals with an average heart rate of 119BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

• All reps and sets are done with good form (no cheating or swinging the weight)
• Perform the pair of exercises (1a and 1b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat.
• Rest for exactly a 150secs between sets of squats, 60secs between exercises 2a and 2b and 90secs between sets of EZ Bar Curls.
• During the workout sip on water.


Training: Boxing Circuit
Date: Thursday 22nd December 2011
Time: 12:00pm
Location: The Pit
Training Partner: Mrs Niko


Our high intensity boxing circuit to burn fat, lose weight and increase fitness


• Dynamic Stretching
• Body Weight Squats x 20
• Push-ups x 20

Round of Boxing/Step-up Complex:

• 20 x Straight Punches.
• 10 x Push-ups (BW)
• 20 x Straight Punches.
• 9 x Push-ups (BW)
• 20 x Straight Punches.
• 8 x Push-ups (BW)

(Repeat this sequence until you reach one push-up)

• Complete the whole complex without break then swap over holding the mitts.
• While the person doing the punching is doing push-ups, the person holding the focus mitts does step-ups.

Rounds of Combinations:
• 2 Min Combo (Cross-Cross-Body-Uppercut)
• 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

• We use the timer to countdown the time, it’s far easy than having to keep checking a clock or watch.
• We obviously take it in turns.
• We just do one round of each combination, 4 minutes in total (2mins + 2mins)

Rounds of 30:
• 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 Step-ups.

• This is one set, we would each do this for 3 sets without rest, then we would swap over holding the mitts.
• We completed this circuit 3 times each (In total we completed 3 sets each 3 + 3 + 3)
• Whether you are holding the mitts or doing the punching, both do the squats.

Rounds of Countdowns:
• Countdowns are starting with your left, jab the mitt 10 times with your left hand, then hit it once with a right cross, jab the mitt 9 times with your left hand, then hit it once with a right cross, continue this sequence until you get to 1.
• Once you finish with your left hand, repeat the sequence with you right hand (right hand does the multiple jabs, with a left hand cross)

• Each round consists of a sequence with your left hand, then immediately a sequence with your right.
• Complete one round, then swap over.
• Complete two rounds in total.

Warm Down:
• Static Stretching

• We complete the circuit without breaks, you get a rest when you are holding the mitts (although it’s not sometimes much of a rest).
• Sip on water throughout the workout.
• The person holding the mitts is to call out the total punches so the person doing the effort can concentrate on the exercise.

This whole session took 37mins to complete burning about 300kcals with an average heart rate of 114BPM.



Date: Friday 23rd December 2011
Rest Day


Date: Saturday 24th December 2011
Rest Day (Christmas Eve)


This week I only managed to complete 4 sessions. This is one session less than I normally like to train per week, am I worried? No! As I always say I train to bring more enjoyment to my life, training isn’t my life.

Being a father of 2 small children the last thing that I want to do is sacrifice special time around Christmas in order to train. I’m not suggesting packing up shop for the holiday season and parking your arse on the couch, but keep things in perspective.

Missing a session or two over the holiday season is fine, don’t beat yourself up over it. Remember training and eating well is a lifestyle and as such, like all aspects of life, there needs to be a certain amount of flexibility.

I hope you all had a great Christmas and have a cracker of a New Year.

Anyhow that’s the week that was, below is a summary of the week.


Let me know if you have any questions about any component of my training for the week or if you have any suggestions for an alternate Crossfit or boxing circuit sessions for me to try!


Weekly Summary:
Sessions: 4
Total Time Trained: 2 Hours 34 Minutes
Total kcals: 1,700

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