Get out of your comfort zone 1


Have you ever trained so hard you have thrown up?

Well it is not really what I am condoning here – but if you want to make a significant change to your you have got to get out of your comfort zone. Training can get boring predictable and your motivation can disappear very quickly, if you do the same bloody thing all the time. Stop doing long and slow cardio, go and do some repeat sprints, get of the leg extension and do some squats or lunges. Fire up spring is almost here, which means summer is on the way.

Here are 3 ideas’ to help you exit the comfort zone.


1.    The EP Fitness Challenge

As fast as you can (get out the stopwatch) 1 – 4 times through.
1 km bike
Lat Pulldown (45kg M, 25kg F) 25 reps
Step Up with DB (10kg M, 5kg F) 25 reps each side
Bosu X over Pushups 25 reps
SB or Bosu Situps 25 reps
500m on the Rower

2.    Tabata’s
20 seconds work 10 seconds rest x 8 (4 mins)
I like to choose 4 – 5 exercises so 16 – 20 minutes work
Rower
Grinder
Shuttle runs (5, 10 & 20m)
Boxing (jabs + crosses)

3.    EP Metabolic Circuit (this is really hardcore!!!)
Fwd & Back Step Lunge 10 reps (each side each direction)
KB Squat and Row 10reps
Chinups 10 reps
KB Single Arm Bent over row 10 reps (each side)
Explosive pushups onto steps 10 reps
Floor KB Single arm press 10 reps (each side)
Side Raises 10 reps (each side)
Bosu MB Situp passes 10 reps

Not sure if you are but I am fired up, I am off to the gym.

–    Anthony


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