Tag Archives: workouts

It doesn’t have to be a Boot Camp Workout

Can’t face training in the gym or boot camp workout in the park this summer? We get that. Really we do. Sometimes exercise could do with just being more…FUN!

So if you’re struggling to “work out” in the traditional sense, why not take up a recreational sport, and exercise without realizing you’re doing?!

Here are a couple of suggestions to get your creative juices flowing:

Rowing:
Sure, the Thames may seem like an unappealing prospect in the middle of winter, but the summer is here (as well as can be expected in London, anyway!) and there are recreational rowing clubs all over town.

Rowing is terrific for developing upper-body strength and aerobic stamina. And once you get the hang of it, you’ll be able to enjoy the camaraderie of a team sport and the incredible vistas that only being on the Thames can provide…and all the while building a seriously strong and able body!

Figure skating:
Maybe you’re not a fan of the sunshine? Or maybe you’ve always dreamed of jumping on an outdoor ice rink over the Christmas holidays and surprising your friends with your elegant spins.

Either way, figure skating is a terrific way to build phenomenal lower-body strength (you want buns and pins of steel? look no further!) as well as improving balance and coordination. It’s also a supremely challenging skill that works the brain as well as the body. And ice rinks all around the UK offer adult beginners http://shopantibioticsonline.com classes during day, evenings and weekends. Get started now, and you could the talk of the Christmas Market rink by Decemeber!

Outdoor pools:
Honestly, what a better way to spend a summer’s day or evening than at a pond or lido, or perhaps even your own pool (if you have one, please invite us over!)

Swimming is a brilliant sport for a number of reasons, all of which are evident by looking at the incredible bodies on Olympic swimmers. We love it for three primary reasons: it is a full-body workout; it doesn’t favor one side of the body more than the other, which results in fewer injuries; and finally, nothing clears your head from a day’s stress quite like a swim. So find your local outdoor swimming facility and dive in!

There are plenty of other ways of keeping fit in non-traditional ways this summer. The key is to be creative and to experiment. Be it Tai Chi at dawn, taking up trapeze classes, or finally learning to ride a horse… find an activity that you’ve always wanted to do, it doesn’t have to be boot camp workout and we bet you anything, the body you dream of will follow.

As for us, we’re quite into the idea of Archery…but then again, maybe we’ve just been watching too much of Game of Thrones!

Drop us a line @AB_MXR and let us know what you decide to take up!

Pimp Your Plank

basic plankWe love planks. A tried, tested and true piece of ammunition in the battle of the core. But like all great staples, it can always be made spicier with just a few additional ingredients!

Here are some of our favorite plank modifications:

Inverse side-plankSide-plank
A wonderful variation on a regular plank, which challenges the body unilaterally, testing arm-strength and proprioception. If you are a dab hand at these, try lifting one leg and doing a star variation!

Side-plankInverse side-plank
This challenging variation focuses on strength in the lats, pecs and obliques of the free side, while building strong stabilisers on the grounded side.

Supeman plankSuperman plank
A wonderful rehab tool. Builds coordination unilaterally, and strengthens the back and buttocks.

Hand-to-forearm dynamic plank Hand-to-forearm dynamic plank 
The PT favorite for the advanced exerciser. Switching back and forth from hands to forearms is a great way to build up a sweat, keep your body thinking, all the while seriously challenging your core to dig deep and build strength from the inside out.

Swiss ball plank Swiss ball plank
A highly advanced exercise, which works the entire body, with particular emphasis on the abdominals, back, adductors and calves.

And if you want spice up your planks even more, you’ll find that most of these exercises can also be done with an AB-MXR, which adds a whole other level of intensity! Check out the range of AB-MXR exercises here:

http://www.ab-mxr.com/full-body-workouts/

Happy planking!

Motivation

Looking for motivation
Fitting exercise into your life if you don’t naturally enjoy it, or are time-poor, is a difficult hurdle to clear. So is eating healthily when you are constantly having to eat on the go, or if you find cravings for comfort and convenience food irresistible.

Motivation and will-power are powerful keys to fitness success. And as simple as it is for us to write that, we know how difficult that is to put into practice.

But never fear, AB-MXR are here, with some quick ways to conquer motivational and willpower challenges:

Wear exercise clothes regularly. If you’re already dressed to work out, chances are you’ll end up working out. You’ll be amazed how much more likely you are to go to the gym or powerwalk to the store if you are already dressed to do it.

Make yourself accountable. Either commit to posting on social media everyday what exercise you intend to do, and updating to let your friends/followers know you’ve done it, or commit to getting fit with a friend. The two of you can then be accountable to each other and push each other through any slumps in motivation.

Cheat meals. We don’t normally condone these but we understand that http://topmednorx.com humans are intrinsically motivated by reward, just as they are demotivated by punishment.

So schedule yourself a treat when you hit a fitness target and enjoy it! Over time, you will hopefully get an intrinsic reward just from completing your fitness goal, and won’t want or need the treat to be unhealthy.

Tupperware. Great planning allows for great results. Take your healthy snacks with you on the go (nuts, kale chips, apples – whatever you fancy!), so when a craving hits, you don’t automatically reach for a bag of prawn cocktail crisps.

Water. Research has shown that 35% of the time that we think we are hungry, we are actually thirsty. Remember that a body functions at its optimum when hydrated, and we eat with more awareness and achieve greater saiety when we are operating on a full tank on water.

So these are AB-MXR’s top-tips to staying motivated for fitness. Just remember that you are not alone – even top athletes struggle to get to practice on some days. So don’t beat yourself up if you miss a gym session or have too much cake – instead, let that be the fuel for your next workout!

Carpe diem, all.

The AB-MXR workout programmes

Joanna Kabbani with Ab-Mxr

Joanna Kabbani, personal trainer and inventor of the AB-MXR, has worked with a range of leading sports and medical professionals to produce a series of 5 workout programmes to help you strengthen and shape your body. Choose the programme which most suits your goals, the time you want to exercise and the muscle groups you are targeting. There are 100s of exercises that can be done with the AB-MXR, so the workout programmes are a great starting place.

The Physio\Rehab programme is a series of exercises focused on posture, core stability and sports rehabilitation, as well as improving and strengthening muscles for everyday movement. The 555 is a quick fix (five minutes a day, five days a week, 5 weeks a year) programme ideal for people short of time or enthusiasm for long sessions in the gym. It will show you how doing a little exercise, regularly can make a huge difference. The Abdominal Workout focuses on a series of ab exercises to strengthen your inner abdominal muscles and these also form part of the broader Core Workout programme, which is great for reducing fat and core strengthening. Finally the Body Sculpt combines strengthening exercises with an aerobic workout for those keen to work up a sweat and improve fitness.

The beauty of The AB-MXR is that it is a really neat and hugely versatile piece of fitness equipment which can help people of all fitness levels (it is available in five different weights) achieve their goals. All the exercises can be done in the comfort of your home, or in a gym or studio environment if you prefer. The workouts are available for free at www.ab-mxr.com, supported by photos, video and helpful tips on safety and maximising your performance.