Your Weekend Workout - Kettlebell Bodyweight Workout

Here's a great workout you can try out this weekend whether you're a beginner, intermediate or advanced.



www.youtube.com/samwinkworth

If you're new to exercise and aren't too sure on some of the movements shown in the video then you could do normal squats instead of the overhead squats, kneeling push ups instead of regular ones and burpees without the jump.

You can also build up to the designated reps aswell. You could do 5-10 reps on everything instead of 10-20 to make it a little easier.

The workout should take you no longer than 30 minutes (if you work fast).

Good luck,

Sam : )

Your Weekend Workout (Plus What's Sam Doing Half Naked In The Park?)

Every Friday from now on I'll be posting a new workout to my blog that you can do over the weekend. It won't matter if you're a beginner, intermediate or advanced exerciser I'll be posting 3 workouts for different fitness levels.

All you have to do is decide which level you want to work at, write it up and then do it!

Easy huh? And all completely free so relax! = >

This weeks workout is my "Outdoor Bodyweight Fat Loss Circuit"..

Beginners



Here's what it looks like on paper:

5 Minute warm up, then
Prisoner Squats x 12 reps
Kneeling Push Ups x 12 reps
Step Ups x 12 on each leg
Bridging x 12 reps
Mountain Climbers x 12

Rest for 2 minutes then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Intermediates

5 minute warm up, then
Prisoner Squats x 20 reps
Full Push Ups x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Dynamic Lunges x 10 on each leg
100 metre sprint (optional)

Rest for 90 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Advanced Exercisers

5 minute warm up, then
Jump Squats x 20 reps
Full Push Ups with Rotation x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Walking Lunges x 10 on each leg
200 metre sprint(optional)

Rest for 60 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Enjoy! = >


If you have any preference as to what workouts you'd like to see then let me know in the comments section below.

Fatloss Challenge Countdown!

Hey,

I won’t keep you for too long today, I know you’re very busy.

Just wanted to let you know that we’re only a few days out from the start of the next 60 day diet challenge, and by the volumes of email I’ve been receiving, it looks like people are more than ready for it.

The last few days I’ve been busy preparing myself for next Monday sorting my fridge, freezer and cupboards for the next 60 days.

I’ve been getting rid of all my banned foods and replacing them with my allowable foods.

If , for some reason, you haven’t downloaded the latest version of my 60 day diet challenge yet, then click here to go get it:

Remember there’s no reason not to commit, its completely free and I’ll be going through it with you to help you along the way, so no excuses!

Sam Winkworth
Your Fatloss Coach

“Rev” Up Your Metabolism with Sam’s Fatloss Workout!

Well, I’ve just had the busiest few days ever!

On Sunday, I was down at Leeds Castle in Kent, UK helping out with the Cancer Research Race For Life. As you may know if you’ve participated in any of these fun runs across the UK, the Charity Event has being going strong for quite some time now and due to the fact that one of my close friends has recently been diagnosed with cancer I like to show my support as much as I can.

Now those of you who know me will know that I’ve made plenty of guest appearances presenting at charity events but none as big as this one.

What an amazing turnout!

There must have been well over 2,000 runners all showing their support for the charity. I’ve certainly never presented to this amount of runners before and it gave me a real buzz to teach the official race for life warm up to all these enthusiastic runners.

But whilst I was up on the stage teaching my warm up, looking across the sea of 2,000runners following my every move, something struck me!

(And no, it wasn’t a rotten tomato thrown by a fun runner…: )

One of the things I noticed about these runners was that they weren’t particularly lean.

They certainly weren't fat mind you, but considering that a lot of the runners (that I spoke to) had been training for this special 10k charity run for a good few months, some even running 5 nights a week, you'd expect them all to be super-leaner.

They weren't. The reason?

Like I've been telling you for some time now, long, slow steady workouts are not the most efficient way to get rid of fat. Sure, they'll give you great stamina, great endurance (which is what every long distance runner needs) but they won't burn as much fat as you might think.


But if you want a fun, fast fat-burning workout then check out my new REVS workout, designed to burn calories long AFTER the workout has finished, my REVS workout is short yet highly effective and I use them with my clients to get them in great shape fast.


It’s simple to perform, very straightforward…







What do you think of that then?

Give my REVS workout a try and let me know how you get on…

Speak Soon,

Sam : )
www.evolutionfitnessandnutrition.com