Kettlebell Met Con Workout Straight from Balmain, Sydney

Challenging Kettlebell Workout.  Lots of legs and lots of core.


Enjoy


Z-BEST FITNESS
Personal Training Balmain, Sydney

Can you get fit from Wii Fit Games?

Study by Southeastern Louisiana University

The Wii Fit is a form of interactive gaming designed to elicit health and fitness benefits to replace sedentary gaming.

The purpose of the study was to determine the VO2 max and energy expenditure from different Wii Fit games at different levels including the step and hula games.

A recent trend has been to develop new video games that incorporate physical activity into gaming, rather than relying on traditional sedentary gaming activity.

Data from this study suggest that this form of active video gaming (step and hula) can be used as an mode of physical activity to improve health but that users should strive to participate at higher modes of exercise to improve their health and fitness

World's oldest man dies in Montana By Laura Zuckerman.

SALMON, Idaho (Reuters) - A 114-year-old retired railroad worker reputed to be the world's oldest living man died of natural causes on Thursday in the farming community of Great Falls, Montana.

Walter Breuning, who had lived in a local nursing home since 1980, was declared oldest man on July 18, 2009, by the Guinness Book of World Records.

"I am deeply saddened by the loss of my dear friend and a great Montanan, Walter Breuning," Governor Brian Schweitzer said in a statement. "He was wise even beyond his years."

Breuning was born September 21, 1896, in Melrose, Minnesota, and spent most of his early life in South Dakota before taking a job with the Great Northern Railway in 1913, according to the Rainbow Senior Living retirement home in Great Falls.

He moved to Montana in 1918 to clerk for the railway and married Agnes Twokey, a telegraph operator, four years later.

He retired from the railroad at age 66. He attributed his longevity to restricting daily meals to breakfast and lunch and to downing an aspirin a day.

In recent years, Breuning attracted a following, appearing on "News Hour with Jim Lehrer" in 2009 and participating in a question-and-answer segment in the magazine "Men's Journal."

"He was one of the kindest gentlemen and one of the humblest," said Stacia Kirby, spokeswoman for the Rainbow.

Kirby said Breuning's mind was lucid to the end and he had told his caretakers he was unafraid of death.

"Walter taught me that all things in moderation will help lead to a long life; that hard work and a modest living are enough for a happy life and most importantly that giving back to others is good for the soul," Schweitzer said.

(Editing by Peter Bohan)

Train Like a Cave Man or Cave Woman

Straight from Balmain.


Quick Metabolic Workout that will get you lean and mean in no time.


Use your core and be be fast but do not hurry.


3 rounds, reps 21-15-9


Enjoy

Cherry On Top 2

Dear Z-BEST FITNESS fans,

Try some of those at the end or during your workouts.  They will challenge you and bring you closer to your "six pack"

Enjoy it

Marin Lazic

Top 5 Bedroom Hygiene Rules

What is your Sleep Hygiene like???

Here are top 5 tips/rules…

1. Do not have TV or use your Laptop in your bed pre-bed
2. Do not have caffeine at least 5 hours before your bed time.
3. Bed is for Sleeping…and maybe bit of Love but thats all.
4. Make sure you cant see your clock
5. Try to block out all the light and noise.

Harry's Workout Today

For Time:

50x Kettlebell Swings

45x TRX Body Row

30x Floor Push Ups

45x Kettlebell Swing

30x TRX Body Row

15x Floor Push Ups

Quick Metabolic Workout.  Try to do your body rows with feet under the anchor point and try to do your push up with chest to the ground.

Time to beat:  7min 24sec

50 TRX Burpees and 50 TRX Body Rows a day keep your fat away

Hi Z-BEST FITNESS fans,

Try this workout:

1 round as fast as you can of:

50 x TRX Burpees

50 x TRX Body rows

Although this workout seems simple enough it WILL “sting”.  Great for burning fat and getting your abs ripped.

Few Tips:

TRX Burpee

Think of this as mashing up a TRX suspended lunge with TRX suspended uni push up.  Like most complex movements using your core is very important, it will keep you balanced and steady.  If you are just starting to play around with TRX defiantly give this a crack, however in suspended push up position you might want to keep your foot on the ground to protect your lower back.

TRX Body Row

If possible get your feet as close as possible towards or under the anchor point of the TRX, as this will keep it challenging. Try to keep the space between your chin and shoulders nice and open, do not crunch up through your shoulders and you might want to look up in the sky rather stare at the anchor point of the TRX

10 Things I learned / observed by going to the big commercial gym

1.The guy that sells you a membership is your “best mate” until you commit on the 12     month gym contract…and then he can’t even  remember your name.

2. A Kettlebell is a great door stopper.

3. You must carry your towel around on your shoulder, however you do not need to wipe sweat of the equipment after your use.

4. No one uses Rowing Machines.

5. “TRX?…what is TRX? Olympic rings?...like on the flag?”

6. After each set of bicep curls it seems compulsory to flex in front of the mirror.

7. It seems if there is a female working out it’s compulsory to stare and act as if you’ve never seen a female in your life.

8. You are not allowed to wear Vibram 5 finger shoes because it is an OH&S issue, however any other running shoes are fine.

            “Why?...oh just in case, if you drop the weight on your foot”

9. You do not have to put equipment back after you use it.

10. If you are training with a partner make sure you have a lengthy chat with them in between the sets, even though there could be someone waiting to use the same piece of equipment.

I am sure there are plenty more.  If you’ve got any more please include them on Facebook.

"Midlife Crisis"

Good Afternoon,

Full body “Pure” TRX workout time:

1 round as fast as you can of:

40x TRX Anatomic Push Ups

40x TRX Squat Jumps

40x TRX Body Rows

40x TRX Balance Lunge

Put a stopwatch on and see how long it takes you to complete 1 round.

One thing that you have to think about is that if you want to track your fitness levels and keep a check on how you improving, make sure you set some standards.

Some of the standards that I use for my clients and myself are:

40x TRX Anatomic Push Ups – “chest to the ground and feet starting under the anchor point”

40x TRX Squat Jumps – “ass to the grass”

40x TRX Body Rows – “feet under the anchor point and stay on your heels”

40x TRX Balance Lunge – “Back knee to kiss the floor – not smash the floor”

It is always a good idea to set some sort of standards so when you re-test you have “valid” result.

Also if this choice of exercises is challenging, water it down and choose exercises that you can do.  This is the great thing about TRX.

Just remember to try to include push, pull, lift and core “flavors”.

Contact me with any questions and good luck….

6 reasons why you should be doing Pull Ups

·      Pull up is a compound movement. Which means you are using more then one-muscle group at the time. Doing big compound movements equal big strength gains and large fat loss.

·      For the Girls, Pull-ups will give you a nice back definition.

·      For the Boys, Pull ups will give you nice biceps aka “big guns / pipes”

·      You have to work both ways.  Unless you are master of doing “kipping pull ups”, you will have to control your movement on your eccentric phase (going down), otherwise you will stack it down or start swinging like a monkey.  You will have to use your core to reduce the “Swing”.

·      Pull Ups will assist you with developing of grip strength, which is important for every sport.

·      Pull Ups are a closed kinetic chain exercise. Closed Kinetic chain exercises are much more functional, they usually require more core control then open kinetic chain exercises like the lat pull down. (You will not get good at pull ups by just doing lat pull down)

Add Them all up

Add them all up…

This is a hard one but remember more you put in more you will get out.

This Workout is divided in 2 parts.

1^st part With a continuously running clock do one Clean and Press the first minute, two Clean and Press’s the second minute, three Clean and Press’s the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

2^nd part, get a clock running and do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

You can use this system with any exercises. I picked those 2 exercises because they pretty much cover our whole body, there is a push, pull and lift…and of course a huge core tension is needed, especially with clean and press’s.

Try to enjoy this one

Rexy Swing

Z-BEST-est Friday to you all,

Please enjoy “Rexy Swing”.  It’s a quick metabolic conditioning full body workout.  Yes and yes its yet another “burner” but it’s a “Burner” that will not only burn your fat but also give you MMA strong posterior chain and core.

Tip:

“all core – all time” … keep your trunk hard the whole time….Like all the time

Enjoy…

Cherry on Top

Hi All,

Today is all about being “HARD CORE”… when you are looking for that bit extra CORE work with TRX. 

All 3 workouts are to be done on time rather then reps however keep the count of your reps. What you are trying to achieve is a good and tight tension on your stomach NOT your lower back.

TIPS:

“Knees to Elbows”

Heels away from your body, Search for that connections with your knee on to your elbow.

“Pendulum with Pike”

Heels away from your body, build momentum but make sure core is switched on and you are in control the whole time. Hips should be high.

“TRX Worm”

This is bit advance but try it out and have fun with it.  It will require a really good core control and bit of upper body strength

TOWELL IT UP

Z-BEST Morning to you all,

Check out young Harry mashing it up on TRX and Kettlebell.   Harry was on debut with this met con workout and he ‘killed’ it.

Workout was as many rounds as possible in 15min of:

5x TRX Uni. rows (each arm)

10x KB Push up into KB Deadlift (Harry attacked 24kg in each hand)

5x TRX Suspended Jump Lunge

Tips:

Do not rush this work out in first few rounds.  Especially with your TRX uni. Rows.  It is important that there is a slack on TRX the whole time and that you find angle that is challenging but do-able.

When transitioning between the KB Push up to KB Deadlift, make sure you land in between 2 KB’s.  If you pull up short you will put a lot of pressure on your lower back which we don’t want.  Keep your switched on the whole time.

Harry managed 5 rounds.  What is your score?

FRAN'S MATE

Hi all Z-BESTies,

This is a yet another metabolic burner.  

3 rounds of each exercises.  

Reps 21-15-9.

Do it as fast as you can.

Setting up for a TRX High Pull up, make sure you are right under the anchor point, and use your core to try to keep in the "L-sit position".  TRX needs to be as short as possible so that you can have a full elbow extension.  

If you are starting out, just do a normal TRX body row but make sure you find the angle that is challenging.  

Same goes with the KB.  Females try to stick to 12kg or 16kg, Guys challenge yourself with 24kg or 32kg depending on your fitness level.

Enjoy...

TRX and Kettlebell Mash Up Workout - NEVER BACK DOWN

Hi All,

Here is another Metabolic Workout.  Do reps of 12-10-8-6-4-2 as fast as you can.

Exercises:

Kettlebell Swing and Squat

TRX Row and Curl

Kettlebell Swing and 2x Taps 

TRX Crunch and Pike

TIP: with all the Kettlebell exercises arms are not lifting much, all of the momentum is created from your glutes.

10 Quick Training Tips

1.          Warm up is important

2.          Include Muscle activation Drills before you start your workout

3.          Don’t make your neck short when exercising

4.          Bare foot or shoes with no heel will help you with balance

5.          Try to grip to the ground with your feet when squatting or deadlifting

6.          If pressing over your head use your glutes and your core

7.          Don’t lose your torso length when doing number 6

8.          When doing push ups try to think of it as you are doing a plank but moving up and down

9.          When doing heavier squat or deadlift you might have to hold your breath during the sticking point. Make your own “weight lifting belt” by doing this and look after your back

10.    Do Mobility after each training

Hotel Gym Metabolic Workout

Pull Ups & Burpees as fast as you can…

3 rounds
21-15-9

Aim to do it under 10min

TIP: Break up your Pullups – shorter faster reps with shorter rest

BENEFITS: Full Body work out, Push, Pull, Lift all include and you will find your Heart Rate will be trough the roof.

Remember…Everything is full range and never take short cuts on your form for time.

First Ever TRX Body Row

Rick and Will From Royale Limousines doing their first ever TRX Body Row...and loving it.

BENEFITS:

Strengthens back muscles which are all responsible for posture.  Great if you are a “Desk Jockey” and you spent bit of time slouched over your desk and computer.

TIP:

Draw Shoulder blades in close together without shrugging your shoulders. IF you feel it in the neck look a foot above the anchor point of the TRX

ENJOY...

First Ever TRX Push Mash Up...

Rick and Will doing their first ever TRX Push Mash up.


TRX Standing Chest Press into TRX Fly into TRX Arm Extension.


BENEFITS:


Works Chest, Triceps and Core.  


TIP:


Keep CORE switched on the whole time to stop the shakes and more value.


ENJOY...

STAND UP TO TRAIN

The average Australian spends 21+ hours per day sitting down or lying prone. We don’t need any more practice sitting than we’re already getting. So forget about training using weight machines or any other apparatus that supports your body instead of allowing your body to support itself as it was designed to do. Movement in life and sport happen while we’re standing up. To achieve functional fitness we should stand up to train, too. Training while standing helps us to rehearse and perfect the movement patterns needed to achieve optimal physical performance. Stand up to train.