Iridium IP

4 RFT (rounds for time)

10 Jumping lunges
10 Push-ups
10 V-sits
10 Plank rotations

20 minute AMRAP (as many rounds as possible)

10 Box jumps
5 Burpees
15/15 DB OH Lunges
20 GTOH (ground to overhead with plate)

Functional movement at high intensity – Constantly varied

Movement sequencing based on real-world situational biomechanics strengthening multiple muscle groups at once allowing you to build strength holistically. By using several muscle groups at once, coordination and neuromuscular control can also be improved. Functional training movements engage the core, this in turn helps correct core weakness and promote utilisation of the stability muscles that protect the spine.

Consistency is key, understanding and being able to perform the foundation movements well enables a varied, dynamic and engaging programme of work to be applied to each session. If you have picked the shopping up off the floor, sat down on a chair and stood up again or put items on a shelf? if so, you’ve already performed deadlifts, squats and shoulder presses. The foundation movements are mastered in technique sessions prior to being applied to workouts that use different functional movements, repetitions, loads and time domains.

This methodology works for everyone and can be scaled or adapted for anyone. It is not a specialised fitness pre-program but, a deliberate attempt to develop physical competence in all 10 fitness domains (cardiovascular, respiratory, endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) through high intensity sessions, with varied workout stimulus.

PART A
21 - 15 - 9 (repetitions)
Deadlifts & Overhead Squats

PART B
15 Wall balls / Slams
5 Sn**ches
300m Row

6 RFT (rounds for time) 20 minute time cap

On The Go – Minimal equipment sessions

Minimal equipment workouts can be incorporated into most busy lifestyles and focus on bodyweight movements or single item exercises such as a kettlebell or dumbbell. OTG sessions enable development of dynamic mobility, strength, endurance, flexibility, balance and coordination through full body movement. These sessions can be performed as circuits, RFT (measure how long it takes you to complete the workout), AMRAP (as many rounds as possible in a given timeframe) sequenced into a gym / studio workout or outside built into a walk or run route.

Guidelines to consider when choosing individual equipment:

MEN - Kettle or dumbbell that is equivalent to between 30% - 40% of your total bodyweight

WOMEN - Kettle or dumbbell that is equivalent to between 25% - 35% of your total bodyweight

It is important however to select a weight that you can move well without stopping, this may be less than the recommendation when you first begin training. Your load (weight) should be challenging, but not so challenging that you break your form. You should be able to train proficiently with this load for at least 30 seconds.

Time efficiency – get the most from your workout in the time you have available utilising bilateral/unilateral exercises, multi joint (compound) and single joint (isolation) exercises, bodyweight movements, different muscle actions (concentric – shortening, eccentric – lengthening and isometric – no change in muscle length), tempo and rest periods. Mix and match the exercises and work: rest ratio (30:10, 45:15, 60:20) to suit your needs and time availability.

Workout A: - 3 movements per round (squat, mountain climbers & KB swings)
10 rounds = 30 minutes total time (22.5 minutes of work: 7.5 minutes of rest)
1 round = 30W: 10R, 45W: 15R, 60W: 20R for 3minutes

Workout B: - 3 movements per round (thrusters, split squat jumps & step-ups)
13 rounds = 39 minutes total time (29.15 minutes of work: 9.45 minutes of rest)
1 round = 30W: 10R, 45W: 15R, 60W: 20R for 3 minutes

Building Endurance – “EMOM”

“EMOM” stands for Every Minute On The Minute, which is when you begin a specified number of repetitions of a specific movement or exercise at the start of the minute and rest for whatever time you have left until the top of the next minute. These are fast, high-intensity workouts which will burn calories, prime the body for fat burning and build muscle endurance.

Bodyweight exercises such as air squats, sit-ups or box jumps can be incorporated into workouts along with single item equipment strength-training exercises such as kettle bell swings, deadlift variations or thrusters. This enables the high-intensity activity workouts to be performed at home where access to a full spectrum of equipment is not possible.

EMOM 12 min means: every minute on the minute for 12 minutes. These workouts are usually short, 10 – 12 minutes long, and are typically designed to allow for some rest before the top of each work interval. This creates a type of interval workout which can support pacing or conditioning however; can also be a good format for strength training (forcing attempts of a specific lift on a specified cadence), skill training or hard cardio only sessions.

30 minute EMOM

1 - 14 DB Sn**ch
2 - 14 KB swings
3 - 14 Press-ups
(repeat)

Choose your weight to allow for unbroken efforts for each exercise, remember you will have multiple rounds of each exercise within the 30 minute period.

New Year, New You??? – or just a better version 🤔

2023 has brought for some, significant changes and challenges. We always look to the New Year to make resolutions (which seem to fall by the wayside before the end of January), they always look to be the same each year….. lose weight, exercise every day, dry January or save money! For me, this year has the same goals or “resolutions” as 2022. Not because I didn’t achieve last year but, because they are a part of maintaining a sense of perspective that allows me to function as a balanced individual

🚀 Do something (big or small) that brings me happiness every day
🚀 Learn to say “no” without feeling guilt, I cannot do everything for everyone
🚀 Share freely and be humble enough to ask others for help
🚀 Build a strong body and mind to take advantage of any adventure that comes my way

This year I will be sharing knowledge and motivation along with workouts that you can complete either at home or in a gym. Each week a new workout will be posted to help keep you on track and give variation to your programme. All sessions are personable with weight selection or equipment changes if needed, remember train responsibly and within your own limitations.....