Here is The video from wk 2 of this mass gain program im currently doing. It’s been a bit of a slow start this year because of various other training that im doing and being injured but I have put on over 2 kgs so far, so it’s all good.
I am noting all of the changes to this current mass gain program i’ve designed because i should build more muscle but more importantly more functional explosive strength and power. Stay posted so you can try it out once i have compiled all of the diet and training into a program….

Here is a full body workout that will get every muscle in your body working and tone you up…
Here is the basic rundown.

Complete each exercise 1 minute on and then rest one minute before moving onto the next exercise.
Take 2-3 minutes break when you finish all the exercises and then repeat again and again. Advanced will be able to
complete + 3 rounds in 45-60 minutes…

The first video goes through the technique and exercises

Here is a full body workout that will get every muscle in your body working and tone you up…
Here is the basic rundown
Complete each exercise 1 minute on and then rest one minute before moving onto the next exercise.
Take 2-3 minutes break when you finish all the exercises and then repeat again and again. Advanced will be able to complete + 3 rounds in 45-60 minutes… ENJOY : )

Here is a video of a few variations you can try with your hanging leg raises to build up your lower abs and also grip strength. To improve with hanging leg raises you really need to practice them as much as possible.
If you cant do them hanging, you can try doing them on a roman chair or using ab slings so you don’t have to grip and hold yourself up. If you don’t understand what i mean ask me when your at training next and I will show you guys what i mean at the studio or at bootcamp.

So many people I’ve heard say “Its so expensive to eat and live a healthy lifestyle”
My question is “Can you afford not to live and look after your health because sooner or later the price of bad living will probably be cancer or disease ?”

Most of the same people that complain about spending money on good food or training are the same people that go out on the weekend and spend a few hundred dollars on smokes, crap food and alcohol and yet still wonder why they never get any results and 80% of the time feel like Sh!&. These are the sorts of people that wont invest $200 on a pair of good running shoes and wonder why their knees are constantly sore… I say to them ” Its better to spend a couple of hundred dollars on good shoes than to spend a few thousand dollars on a knee reconstruction”
But most of us have probably been stuck in the same mindset at one time or another in our lives. The important thing is that we quickly realize our errors in mindset and correct it.

Always remember that everything counts and everything you invest in yourself and your health will always return the greatest dividend. A common question i also get asked from people who have never trained with a personal trainer before is “why do people pay for training?” Obviously it can vary from each individual however our clients in our boot camps and personal training sessions have told us:
1. It’s because they could never train as hard and efficient on their own as they do when they train with us
2. It keeps them accountable knowing we are waiting for them at the studio or at boot camp
3. They subconsciously buy and eat better food because they know that they will have to write it down on their diet sheet that they bring into training each week.
4. they knowing that every session is specifically designed for them and their goals.
5. The money that they save every week from cutting out all of the smokes, crap (fast) food and alcohol pays for their personal training or boot camp sessions
6. They live a healthier lifestyle because they know what and when to eat it
7. Many are the happiest they have been in years and have even been able to give up their antidepressant medication from their boost in confidence and health from looking and feeling better
8. They love training hard and getting great results

So whether you are investing in yourself and health by spending $150 on personal training sessions instead of wasting $300 on alcohol bad food and smokes over the week or paying an extra $120 towards a better pair of training shoes that are going to protect you, everything counts. Everything you do to look after your health and fitness will give you the greatest reward in return. An Abundance of health and a great quality of life…

Great for getting more explosiveness through your arms and chest whilst activating your core at the same time. These are one of my own creations and favorite push ups for fight training. They’re also great to mix up a workout instead of just getting on the bench press.

Make sure you keep your core activated and strong throughout every rep and do the best you can, even if you have to progress and start on your knees…

These are a great progression up from normal clap and one arm push ups. They will get your chest and arms pumped… Make sure you do them on rubber mats to prevent your wrists from taking undue pressure.

Complete 2-4 sets to failure one each arm

Keep breaks between 1-2mins

If these are too hard, try normal one arm or clap push ups and train hard…

Here is my advanced version of the spartan 300 workout.
The reason i have designed my circuit this way is because I think that it should work on a pound for pound basis and be just as tough if you weigh 100kg or 60kg. It tests your functional strength with the rope climb and then if you get past that you have to Bench Press, Squat and Deadlift your body weight plus the other 7 exercises you have to complete in under 30 minutes.
So first you weigh in and then tailor the circuit to suit your body weight. All the description is on this first youtube video. It’s a Hard, Fun and Tough Workout that will test your strength, stamina and fitness in every sense of the word.

Functional, Fun and they give your upper body a great working.   Monkey Bar Chin Ups…

Try these down at your local park and see how many laps up and back you can do. This is a great transition from normal chinups.

Functional Strength Training… Alot of my clients ask me what exactly is it???

To me functional strength training, is strength training that enables you to obviously get stronger but to also get more powerful and increase your muscular endurance in the process.  Functional strength training helps you stay strong, fit and functional, not muscle bound. So if you want to surf for a few hours you can… If you want to do martial arts you still can… If you want to go rock climbing you can… Basically it allows you to build muscle without getting muscle bound and just looking the part. You will probably often see a few people that are not functional “Looks like Tarzan – Fights like Jan” probably sais it all.

Stay posted and i will have some videos on here soon showing you what i call functional