May - This months workout, (Massage) guns, punching (Bags) and going a bit vegan.
Put the kettle on, this ones a biggie!
I really hope you find this useful, I’m planning to send one of these a month, so here’s May.
I’m really proud of everyone’s work in April, it feels like everyone is improving and building on their good habits. There’s been quite a few moments where I’ve had to step back and think wow, you’re making that look pretty easy!
So to further improve in May, here are some ideas that will help, starting with the home / solo workout for this month. I’ve been thinking about ways of making workouts more customisable, a bit like those kids books where you can take different routes (turn to page 77) to find the route you’d like to take. So here’s the workout version!
Build a workout
Warm Up: Option A
Level 1: 3 rounds of 10,8,6,4 reps
Level 2: 3 rounds of 6,6,6,6 reps
Level 3: 3 rounds of 8,8,8,8 reps
Sprinter Sit UP
Reverse Crunches
V Ups
Oblique Crunches
Warm Up: Option B (better for sore / stiff lower back)
3 rounds of;
Superman x 10
Rolling Plank x 10
Scissor Kicks x 20
Main Session: Choose your route
I’ve split the exercises into movement patterns, that way we can train the whole body evenly. This will help improve our coordination and athleticism, as we need to take the body through all of the main movements we demand of it. From each movement you have the choice of three exercises, depending on what you want from the particular workout. Wanting to ease your way back in, or not wanting to be sore tomorrow? Great, stick to the Bodyweight exercises. Love swinging a kettlebell? Great then stick to that side. Or do you prefer some of the exercises more than others? No problem it’s your choice.
We’ll do the workout as a circuit, and you can choose from;
Level 1: 30 Second Sets of each exercise with no rest until all exercises completed, then take two minutes between rounds. Complete 3 rounds.
Level 2: 40 second sets with 20 seconds after each set, then take two minutes between rounds. Complete 4 rounds.
Level 3: 45 second sets with no rest until all exercises completed, then take one minute between rounds. Complete five rounds. (If you finish this I’ll buy you a beer! I mean protein shake 😉).
Key points
Anything you’re unsure of, just ask!
If the exercise is split into sides, then it counts as an extra set. For example you’d do a split squat for thirty seconds on the left, and then do another thirty seconds on the right.
By all means mix and match, I’ve designed it this way so you can work the body evenly, just be sure to choose one exercise from each movement pattern.
Also stick to an exercise from each movement, but feel free to change the order. For example if just the kettlebell I’d go for Squat, Swing, Bulgarians, Rows, Bridge Press, Dish so it flows a bit more.
Squat
RDL L
RDL R
Hinge (forgot to video sorry!)
Push Up
X and Ys
V Ups
Overhead Squat
Split Squat L
Split Squat R
Weighted Hinge
Shoulder Press
Standing Row L
Standing Row R
Oblique Crunches
(How gorgeous is bushy park here?!)
Front Squat
Swing
Bulgarian Split Squat L
Bulgarian Split Squat R
Bridge Press
Row L
Row R
Dish Hold
Enjoy 😁 It should take around 30 mins, keep me posted!
Part II - Three things I’m loving at the mo!
Theragun
The Theragun is a self massage gun, with a lot of hype behind it. I’ve been quiet on it as I do like to test things for a while before recommending but actually it’s been fantastic for my recovery. The main benefit has been getting to some of those spots that are to stretch, particuarly around the outside of hips and around the knees. You feel a pretty quick benefit, and if you use it consistently (a few times a week) it seems to really help. Plus it feels really good. Literally the only drawback for me is the price but I’ve actually bought two, one for myself and one for my parents so I definitely rate it. There’s various models, there’s not much between the LIV and my Pro to be honest, just depends if you want different attachments, they can help get to certain muscles easier.
https://www.theragun.com/on/demandware.store/Sites-Theragun-UK-Site/en_GB/Default-Start
2. Gallant Boxing Bag
I was actually part of a boxing club for a while, OK just seven weeks, and I loved it until I got punched in the face! However it’s still fun to hit a bag sometimes, and I picked up this one, which is good quality, and with a sand base is pretty heavy. No more bullies stealing my lunch money!
https://www.gallantsports.co.uk/products/gallant-5ft-free-standing-boxing-punch-bag-213?variant=30691263250495¤cy=GBP&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gclid=Cj0KCQjw1a6EBhC0ARIsAOiTkrFX3fWxn-TVnZUqVLIga8eZwnwsYA9XRylI8SjtSPBBoWEZMKBc97kaAqpdEALw_wcB
3. Some tasty Vegan recipes
I’m not vegan, but since going dairy and gluten free (no party invites for me!) I’ve found myself cooking vegan dishes pretty frequently, some of which have been amazing! I’ll say more on the gluten and dairy front next month, but actually for most of us, having the majority of our diet as plant based is no bad thing. Plant based meaning veggies, fruits, and some grains, a little bit of protein, and a small portion of something sweet here and there and you’ve got the cornerstones of a healthy and sustainable diet. So for some fresh vegan friendly recipes here are my favourite three of the last month;
https://whole30.com/whole30-stuffed-sweet-potatoes/
https://thedolcediet.com/blog/5-energy-bite-recipes-youll-love-2/
https://wallflowerkitchen.com/creamy-mushroom-risotto-vegan-gf/
That’s all from me, except to wish you a fantastic bank holiday weekend, hopefully with some family / friends and try to either get some good exercise in or some great rest. Really looking forward to this month, let’s make it a great one training wise!
Thanks for being the best people to work with!
Will