Born Free!!

What is your first thought when it comes to fitness? For most it’s the thought of a packed out gym, full of body builders to the glamour girls in there Lycra. The majority of us are very self-conscious so the gym is a very intimidating place to go.  What if I told you, that you could seek all your fitness goals for free and not have to step one foot into a gym.  Sound good? The great outdoors so misunderstood though the fun you could have and the benefits you could receive from exercising outdoors are endless.

It’s Free!!

No membership payments or the struggle to get on a machine. The outdoors is everyone’s to share and enjoy. You don’t need specialised equipment to get fit; you just have to know where to start. The outdoors is always open with no time limits, no restrictions on what you can and can’t do.

Fresh Air

Nothing beats the outdoors for clean air, yes nowadays we are doing what it seems are utmost to pollute our world the outdoors is still twice as clean as air you’d find in a gym.

More Freebies

Yes I give you more freebies much better than your free water bottle and towel you usually get. As you may know the body needs vitamins and nutrients to function properly. Through the sunlight your body receives doses of vitamin D enough without worrying about taking any supplements. Another little bonus you might even pick yourself up a little tan, ok rare but you never know.

Open your Mind

While outdoors your mind becomes more active as it has to take in its surroundings, from hills you climb to a winding path or to the terrain you’re on.

Open your mind; open your heart to the outdoors.

Dave Low

Personal Trainer

Plyometrics

Plyometric: Bounce Ability

To start with what is plyometric; the main idea behind it is to force the body to exert the greatest amount of force possible, in the shortest time possible from any chosen muscle group. To therefore repeat this action continuously.

Plyometric exercises are more dominantly used with top sports man and woman needing that explosive power, though more and more people are using them in general day to day programmes.  Depending on a person’s fitness goals will determine whether or not plyometric will be of full benefit.

Plyometric Benefits

+ Endurance

For most increasing fitness is one of the key areas they like to improve, with plyometric training it allows a greater endurance allowing an athlete or novice to perform at a higher level for longer.

+ Muscle Strength

Another big feature for most is bulking up or becoming stronger, with plyometric exercises lean muscle is developed far greater providing an athlete with stronger and more efficient muscles.

+ Calorie Burn

The big one for most calories burning, due to the intensity of the exercise it enhances your metabolic rate allowing for higher calorie burn.

+ Injury risk reduced

Due to the extent of the training, plyometric training allows greater motion within the joints improving flexibility and providing muscle strength which reduces the risk of injury.

Plyometric training is endless with the different variations to each exercise and provides endless benefits for the participant. To get started try the most common the box jump, enjoy and bounce your way to success.

Box Jump

One of the most recognisable plyometric exercises is the box jump, as it involves the participant to exert the maximum force possible from the legs to jump on top of a box, landing with two feet. Though other kit could be used such a gym bench or even steps depending on how hard you want the jump. Go on give it go.

David Low

Personal Trainer

Top five bodyweight exercises

The ultimate in workouts has to be your own body weight; you can go to any gym and see everyone doing resistance workouts, dumbbells, barbells, Power plates and studio classes.
Occasionally you see the odd person doing standard press ups at the end of a chest workout or a few variations on there abdominals.
You never really see anyone doing a complete bodyweight no holds barred workout, why is bodyweight training so good

Benefits of bodyweight training:

It's free
Variations are endless
Minimum amount of space required
Can be conducted anywhere
Strength is relative
Body worked functionally
Speed, plyometrics, strength, endurance, stamina, flexibility, movement, are all incorporated

Top five exercises include

PRESS UPS
This is the original bodyweight move and is a great exercise for hitting the chest, shoulders, back and arms, there are many variations and by adding a bit of elevation the range of movement and motion can be increased<strong>.

Variations include

Military Press Up
Toblerone's
Marine press up
Bouncing bomb
Exploding bomb
Bronson press up

BURPEES
This has to be the bad boy of the all over bodyweight exercise; this is a favourite with the British Military and martial artists. Once the subject of unfounded bad press most people ignored this exercise but having never left the top five it has made a dramatic come back.

Variations include

Stand Up burpee
Jump Burpee
Bastardo
Rolling squat burpee
Bouncing burpee
Half burpee

SQUATS
Squats are a great exercise, many people owing to western culture only squat at right ankles, ignoring the Posterior kinetic chain and the elastic energy of the hamstrings and glutes when firing correctly. The squat is also a great indicator regarding hip and ankle mobility or lack of.

Variations include

Jump Squats
Gun Drills
Squat Thrusts
Knuckle squats
Split Squats
Pistol Squats

PULL UPS
Versatile and a mass builder for the back and arms, different variations will allow you to progress quickly, often seen as a test of strength most people find them difficult.

Variations include

Chin up
Side to side
Around the world
One handed
L sit
Parallel
Add a rope, towel, suspension system for variety

ABDOMINALS
The holy grail of exercises, in that we want them, but can't seem to find them. Fear not the six pack is there but don't fall into the "I must do 200 crunches everyday" as the abdominals need to rest like every other muscle group.

Variations include

Ab Roll outs
Super crunches
Double V sits
Jesus Curls
Side plank/oblique twists
Bicycle
Crunches

I need your opinion!  Leave a comment with your favourite bodyweight exercises

Brian Fernie
MMA CSCC
Master Personal Trainer