Last updated 13:00, Tuesday, 04 March 2008

JANUARY

EXERCISE OF THE MONTH

AB ROLLER. The perfect exercise to kick start the flatter stomach.

Buy yourself an ab wheel, they are quite cheap.

Ensure you perform this exercise on flat, even ground.

Starting position - Knees on the floor, sit upright with hands on the ab wheel.

Execution - Slowly wheel the ab roller out until your abdominal region is nearly touching the floor. Hold for five seconds.

Slowly wheel the ab roller back up to the starting position.

Advantage - Firmer flatter stomach.

Frequency - Perform this exercise three times a week. Look to perform 15 repetitions for three sets.

Progression - Put a weighted vest on for added resistance or instead of kneeling stand up and perform the same exercise.

SOMETHING DIFFERENT

KETTLEBELLS - These first originated from Russia and were known as ‘girya’ in Russian.

Although it looks like a cannonball with a handle on it the power and conditioning that can benefit you is unbelievable.

January isn’t the best month for going outside or travelling to the gym so why not buy something different that will prepare you for the months ahead.

Kettlebells have become a celebrity’s best friend of late and all the A-listers are using them as part of their training programmes.

The reason they are so good is because of the variation that can be performed on them. Unlike a dumbbell that is used in conventional ways the kettlebell allows you to flip, throw, push and press in every direction possible.

If you want to lose weight then look no further than this piece of equipment. Using a range of exercises will allow you to condition in a very quick time. If anyone is looking for a circuit class out there always consider the equipment they use, make sure kettlebells are part of that circuit.

You can either buy a single kettlebell or a pair, dependant on your goal.

If you eventually buy a pair then try this routine:

1 minute Kettlebell swings

1 minute Kettlebell clean and press

1 minute Kettlebell snatch

5-10 rotations.

Three minutes counts as one rotation, ensure you have no rest in between your one minute sets. This will condition your core because kettlebells predominately use your hip flexors to push the weight of the kettlebell in the air.

WORKOUT OF THE MONTH

COMBINATIONS - There is so many different names for specific workouts that I have called this one combinations.

Combinations target the same muscle group using two different exercises.

A favourite of mine over the years is a barbell squat followed by a weighted step up. Combinations should be used once or twice a week as they are intended to exhaust the muscle. It’s a great technique to use to gain quick strength and conditioning.

Other combinations that would benefit are:

Dips followed by press ups

Pull ups followed by seated rows

I’m sure you could think of many more combinations just be experimental in your training and you will find the right blend.

THE CHALLENGE

Weighted vest tabata intervals on the versa climber - Tabata intervals are the latest interval training techniques to be used among athletes. It is 20 seconds of maximum intensity followed by a 10 second rest.

Repeat this 8 times so you reach the 4 minute mark. Because this is a challenge for the experienced trainers out there I thought I would add an edge to the training. The weighted vest is a brilliant piece of equipment that all experienced trainers should have.

It gives you that added bit of bodyweight so you have to work harder during an exercise.

The versa climber is the best piece of cardio equipment around, better than the treadmill. The versa climber was invented to help NASA astronauts deal with space.

The challenge is to perform tabata intervals on the versa climber.

You will find that there’s a quick build up of lactic acid in the legs but this increases VO2 Max and for all of you wanting to burn some fat then look no further than this.

POWER FOODS OF THE MONTH

Pomegranates and chicken soup - This time of year is generally where people feel run down and the dreaded cold is lurking around the corner.

In order to survive the month you need fully enriched antioxidant foods and vitamin enriched foods.

Pomegranates are still not as popular as the known fruits in the market like apples and oranges.

In fact, pomegranate juice has become more popular than the actual fruit itself. I believe in using the real thing and pomegranates are better eaten from the fruit. Pomegranates are enriched with vitamin C and contain powerful antioxidants that protect healthy cells from damage.

Recent studies have suggested that the juice from the pomegranate can reduce fatty build-up in arteries.

Homemade chicken soup has many health benefits. Not only is it low in fat and high in energy but it too is full of vitamins and antioxidants.

Pack the soup full of green vegetables like leeks and cabbage and remember to put carrots in there. The chicken itself is packed full of protein and gives that added punch to the muscles. Chicken soup is also been known to fend off colds so ensure you make enough for the winter months.

MOTIVATIONAL TIPS

Set yourself a challenge in 3 months time and get some of your friends to complete the same challenge so you keep each other motivated. Place a bet with one another and the winner takes the lot. This will kickstart your program in the correct fashion and will keep you motivated for the next 6 months.

SPORTS SPECIFIC

SKIING - Some of you might be heading off on your winter holidays soon and skiing is becoming a popular holiday for everyone in January. This might be your first skiing holiday and for the rest of you skiing might have become a passion.

Whatever the experience you want to able to handle the slopes without causing serious injury.

Skiing needs good leg strength and a strong core to handle particular gradients.

Your upper legs take the majority of resistance from your upper body and this can sometimes cause thigh strains or even hamstring injuries.

Follow these exercises to stay safe on the slopes:

Side lunge followed by medicine ball woodchop.

Starting position - Stand with feet together and medicine ball in both hands.

Execution - Lunge to the side by flexing your knee. Flex your knee to 90 degrees then hold the medicine ball out in front of you and perform a woodchop to the left and right. Return to the starting position.

Advantage - Strong upper legs and core.

Frequency - Perform alternative nights. Complete 3 sets of 12 of each leg.

Progression - Wear a weighted vest.

Swiss Ball Balance

Starting position - Place a swiss ball up against a wall. Slowly kneel on top of the swiss ball.

Place your hands on the wall and when comfortable take your hands off the wall.

Execution - Balance on the ball for as long as possible. When your feel you’re going to fall of place your hands on the wall.

Advantage - Creates better balance, strong core and will improve your stability on ski’s.

Frequency - Perform alternative nights. Hold for 30 seconds at a time.

Progression - Move the ball away from the wall.