October: Workout ideas, maximising your workouts and five things we’re loving this month.

Hi,

It’s feeling very autumnal, but a fantastic time for training. The temperature is good, less social plans than Christmas and summer, and suddenly those stews and soups are calling!

Here are some ideas if you’re away, or training at home, starting with a full body stretchy warm up

And for main course, here’s a full body pyramid (these work great when training solo, build up to the peak and then you can always talk yourself into the last rounds).

Here’s a simple circuit you can play with at home, all you need is one kettlebell.

Use it as a Pyramid, my favourites would be either;

5-10-15-10-15 reps

Or

8-12-15-12-8 reps

With the plank being 30/45/60/45/30 secs.

If you want to cram and give yourself a challenge…no rest!

The exercises

A Squat

B Split Squat

C Row

D Push Up

E Plank

Plus a pretty tough core circuit I’ve been playing around with. I’ve always dodged core a little bit, but finally starting to get into it, which always b happens when you start getting better at something!

Click here for the Core Routine

I suggest trying to do all the exercises back to back, for 20 - 30 secs in each position, which will see you work through;

Rocking Dish,

Full Dish,

Extended Bridge,

1 Leg Plank (each side)

1 Leg Side Plank (each side)

Rest for 60 - 120 secs between rounds.

Here’s a quick six to help you make the most of your workouts.

  • Plenty of fluids before, be sure to start hydrated.

  • Strong coffee, for focus and better energy

  • Perform fasted if looking to aid fat loss

  • Wear layers before and during warm up

  • Make sure to have a great warm up

  • Take a protein shake or meal straight after.

Talking of protein, my favourite is normally PHD, and here’s a great deal and discount code!

You can get a bundle of whey protein powder, bars and shaker for around £50 then use my discount code on top and save £10, so well worth stocking up! https://www.phd.com/protein?p=2

Simply enter Will Purdue at checkout and we both get £10 off orders over £30.

Keep up the great work!

Tips for this month: Get the slow cooker on, take some naps, turn the phone off in the evenings and add some stretching into your day.

Thanks,

Will

Ps two nightmares I’ve had, firstly, uploading the kettlebell video and then forgetting, go back to finish and it’s already had 500 views…no problem except the music cuts halfway and myself and clients chat is there for everyone to hear! Secondly, if you wondered where I injured my shoulder recently, see below!

Will Purdue