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The Performance Advantage

Summer Plan

Here are some workouts to pick and choose over summer, but if you’d like a full week plan here is a suggestion.

Tweak it to your own needs but if you’d like to cover your strength training, some cardio, core and recovery: I got you!

Before we start, lets choose our warm up circuit!

Pick 4 - 6 exercises from the video, and repeat each for 30 seconds for 10 - 12 minutes.

 

Mon

Choose from either the One Bench Workout if hitting the gym, or the 3 Move Bodyweight Circuit if training outside or at home. For the one bench workout, click on the video description on the youtube video for suggested reps and sets.

If you’re doing the travel workout, do an AMRAP for 12 Mins. This is where you set a time, and then do as many rounds as possible. Go for 8 split squats each side, 10 push ups and 12 pull aparts, and repeat until the 12 minutes are up. If you wanted to add in some core, throw sets of 8 V ups into the mix.

 

Tues

Tuesday is core day, so get cracking with 7 minutes of the finest torso strengthening moves! I love this as it creates functional stability, but also works all of the muscles around the core, and will quickly show where needs some extra attention. You’ll build a real foundation of strength with this.

This is one seven minute circuit, with one min each of the following back to back;

  • Straight Arm Plank

  • Straight Arm Side Plank R

  • Straight Arm Side Plank L

  • Forearm Plank

  • Dish

  • Extended Bridge

  • Y Hold

 

Wed

Repeat Mondays workout again, BUT, I’d like you to add a Tabata finisher. A tabata circuit is 20 secs of hard exercise followed by ten seconds of rest, repeated 8 times (4 mins total).

Choose from the Assualt bike, Rowing machine, Skillmill, Sled or try alternating squat jumps and sidesteps, Slams and Burpees or Push Up and Tuck Jumps.

Thur

Cardio + 3 Move Abs Circuit. Today aim for 3 x 5 mins of cardio, where you’re working at a steady pace but hard. This will help build tolerance for when you’re at the top of your aerobic threshold. You could either do 3 x 5 mins with one min between, or pop in a core circuit between. Make sure to warm up before the first interval though.

Choose between running, bike, rowing, swimming, Ski Erg, Hill Running and Sled.

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Friday

Here’s a simple ball and band circuit, make sure to grab a Slamball over a medicine ball and a band that’s thick enough.

You could swap the slams for kettlebell swings, and the band pull aparts for X and Ys.

For this, set a timer for 8- 12 mins and hit 12 reps of each before moving on, it’ll be a sweaty one!

 

The Weekend

Get out and be active. Maybe take a nap. A little stretching here and there. Chill and have fun. Sunday night perhaps try and cook from scratch and batch up a couple of meals for the week,

Muscle Building Programme

If your goal is purely to build muscle, this is the programme for you, it’s a 2 day split, and make sure to consume extra protein and carbs on lifting days. When you see a +, that means on the last set of that exercise you lift to failure.

Nutrition

Four simple tips that can have a huge impact on fat loss, and don’t involve drastic changes to your eating.

1. Increasing your steps is such an easy way to create an energy deficit, with the added bonus that it doesn’t make you hungry like harder cardio / HIIT. It also just seems to make your body feel better, I’m trying to swap quite a lot of car journeys for public transport and walking.

2. Finishing eating earlier (could be a form of fasting), is such a fantastic tool to cut out the peckish, less mindful calories. It also gives your digestive system a rest and helps sleep.

3. Talking of sleep, it’s almost seems a taboo in fitness to discuss it’s importance, but without good sleep it will always be a real battle to look and feel at our best. More energy, less sugar cravings and better decision making await if you can improve it.

4. This is a change to the way your eating, but could keep you lean for life. Ignore the concept of snacking, and only eat meals. This doesn’t need to be a big meal, but it does need to have 15-20g protein. This keeps your blood sugar stable, keeps you full and helps build and maintain muscle mass, and will really support your athletic goals. Obviously have a treat here and there, but if you can eat like this most the time, you’ve likely cracked it.

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Fitness - Nutrition - Recovery

Strength - Athleticism - Power

Whole Foods - Hydration - Nourishment