Niko’s Weekly Dose # 8 | Follow My Weekly Fitness Plan

With Christmas Day, Boxing Day and New Years Eve all falling into this week I spent a fair bit of time with family and friends. Even with family committments I still managed 4 sessions.

At present I still don’t have access to a gym, so my training was all completed outdoors and consisted of Crossfit, Boxing Circuits and sprint training sessions.

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

 

Date: Sunday 25th December 2011
Rest Day (Christmas Day)

 

Training: Crossfit
Date: Monday 26th December 2011
Time: 3:00pm
Location: The Oasis
Training Partners: Mrs Niko

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:
• Dynamic Stretching
• Star jumps x 50
• Body Weight Squats x 20
• Push-ups x 20

Workout:

• 10 x Sit-ups
• 10 x Push-ups (BW)
• 10 x Thrusters (10kg Dumbbells)
• 10 x Dumbbells Swings (10kg Dumbbells)
• Hill Sprints (20 metres x 5)
• 10 x Sit-ups
• 10 x Push-ups (BW)
• 10 x Thrusters (10kg Dumbbells)
• 10 x Dumbbells Swings (10kg Dumbbells)
• Hill Sprints (20 metres x 5)
• 10 x Sit-ups
• 10 x Push-ups (BW)
• 10 x Thrusters (10kg Dumbbells)
• 10 x Dumbbells Swings (10kg Dumbbells)
• Hill Sprints (20 metres x 5)
• 10 x Sit-ups
• 10 x Push-ups (BW)
• 10 x Thrusters (10kg Dumbbells)
• 10 x Dumbbells Swings (10kg Dumbbells)
• Hill Sprints (20 metres x 5)
• 10 x Sit-ups
• 10 x Push-ups (BW)
• 10 x Thrusters (10kg Dumbbells)
• 10 x Dumbbells Swings (10kg Dumbbells)
• Hill Sprints (20 metres x 5)

Notes:

• The workout is done from start to finish without a break.
• We alternate who does the hill sprints in between the weighted exercises.
• The hill sprints involve spinting at 100% effort to the top of the hill, then jog back recovery to the bottom.

Finisher:
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 30:31 minutes to complete, keeping my heart rate at an average of 145 BPM, burning a little over 395kcal.

 

Training: Boxing Circuit
Date: Tuseday 27th December 2011
Time: 2:00pm
Location: The Oasis
Training Partner: Mrs Niko

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

Warm-up:
• Dynamic Stretching
• Body Weight Squats x 20
• Push-ups x 20

Rounds of 30:
• 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.

Notes:
• 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 Combinations:
• 2 Min Combo (Cross-Cross-Duck)
• 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

Notes:
• 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 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)

Notes:
• 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.

Finisher:
Push-ups using the Tabata Protocol – 20secs of Push-Ups then 10secs of rest (repeat sequence 8 times without resting between sequences)

Warm Down:
• Static Stretching

Notes:
• 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 40mins to complete burning about 316kcals with an average heart rate of 113BPM.

Training: Crossfit (Deck of Cards)
Date: Wednesday 28th December 2011
Time: 4:00pm
Location: The Oasis
Training Partners: Nil

My High Intensity Crossfit Session to Burn Fat

Warm-up:

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

Workout: (Deck of Cards)

  • Take a deck of playing cards.
  • For each suit and jokers, assign an exercise.
  • For todays session I assigned the following:
  • Hearts: Squats (Holding a 10kg dumbbell in each hand).
  • Spades: Burpess (For those that are not sure what these are, I have included a video below).
  • Diamonds: Chin-ups.
  • Clubs: Push-Ups
  • Place the deck of cards face down.
  • For each card you turn over complete the number of reps for the exercise assigned to the suit, i.e:

 

Weekly Fitness Plan

6 Spades = 6 x Burpees

  • Continue through cards until deck is completed.
  • Try and complete session without resting. If you can’t take short breaks until you finish the deck.
  • If training in a group like I did today, make sure you don’t select the same exercises to the same suit as each other You can all perform the same exercises, just assign them to different suits.
  • Sip on water during the workout.

For those that are not sure what Burpees are, watch this video.

httpvh://www.youtube.com/watch?v=wpVDa1oY64Y

Warm down:
• Static Stretching.

This workout (not including warm-up and warm-down) only took 27 minutes to complete, keeping my heart rate at an average of 149 BPM, burning a little over 395kcal.

Date: Thursday 29th December 2011
Rest Day

 

Date: Friday 30th December 2011
Rest Day

Training: Interval Sprinting
Date: Saturday 31st December 2011
Time: 2:00pm
Training Partners: Nil

Interval Running My Free Secret Method For Burning Fat

Warm-up:

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

Workout:

  • Sprint 600m
  • Rest (2 minutes)

Notes:

  • Repeat the sequence 6 times.
  • Sip on water during workout.

Warm down:
• Static Stretching.

 

This workout (not including warm-up and warm-down) only took 26 minutes to complete, keeping my heart rate at an average of 151 BPM, burning a little over 354kcal.

 

This week was another example of how you can structure your workouts to suit your environment. With very minimal equipment I still managed to complete 4 totally different workouts.

All provided me with an intense session and cost me nothing to complete. Have a look at the photos below. As an example, in order to complete my chin-ups I was using a steel roof beam, you have to do whatever works, no eXcuses!

Weekly Fitness Plan

 

 

Weekly Fitness Plan

 

I hope you all had a great Christmas and have a cracker of a New Year. We have big plans for 2012, in partnership with Glen Wilson from www.ozdogweb.com.au stay tuned.

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

Drop a comment below if 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 3 Minutes
Total kcals: 1,460

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