Here's a workout idea I'd like to share with everyone who want to start new year from looking after their most important asset - their health. Please note, this is a workout to give you fast results, be prepared to train out of your comfort zone. As a reward, you'll be able to enjoy your energetic self accomplishing everything you wish with ease.  

This is a ladder style workout at intermediate level. Perform one exercise in each set, increasing duration of each interval by a few seconds. Once you've reached maximum time, start taking seconds off each interval. Take a two minute rest between each set. 

SET ONE:

TIPS HOW TO MAKE THIS WORKOUT EVEN MORE EFFECTIVE

-Within each SET only rest a few seconds between each exercise (or until you get your breath back)

-Remember to move as fast as you can, keeping the intensity high

-Aim to do as many repetitions as you can without compromising on form

-Think of engaging your core (back, abdominals and obliques) throughout duration of your workout

-Enjoy as you will make your body leaner and stronger in no time

When it comes to fitness you need to keep your motivation high to avoid any gaps in your regime. If you have fallen off the wagon lately, it is very likely you just simply got bored with your routine. 

I have a great suggestion that may be just what you need to be back on track in no time. It applies to both men and women. Do RUGBY training. 

As ridiculous as it may sound, it is possible for anyone to train like a rugby pro and reap all the benefits of tough yet exhilarating sets of kicks, passes and sprints.

What do you need to start RUGBY inspired training?

- A friend to do it with

- A rugby ball (ideally about 5 balls)

- A bit of free access, grassy field 

- A pair of football boots

Before I go into detail of rugby specific workout please keep in mind that this isn't with an aim to join a rugby team and participate in matches. This workout is to get you stronger, more agile, and your heart healthier in a very short space of time. I promise you (yes PROMISE), do two to three rugby workouts weekly for two months and you'll be flying off to the next level with your stamina of an athlete. 

Still not convinced? I haven't mentioned that rugby teaches you many skills like eye to ball coordination, it speeds up your reaction times, it makes you sharper physically and mentally. Due to explosive nature of this training it also helps with high energy levels - so crucial in demanding life styles many of us have. 

If you can see yourself enjoying a bit of mud on your shins and hands, a lot of fresh air in your lungs and pleasantly tired muscles then have a look at the workout pattern below:

WARM UP: 

Do a few laps jogging around the field, find a bench or rail, hold for balance, do 20 leg swings on each side, then walking lunges throughout the length of the field.

TRAINING: (two people) 

DRILL ONE: 

Run parallel to each other up to five metres apart, pass the ball as you run in the same direction, the person with the ball runs ahead and throws the ball to the person just behind, the roles switch here, keep passing the ball to each other. Do as many drills as you like. Challenge yourselves by speeding up the pace.

DRILL TWO:

Run in circular direction around your friend, he/she passes the ball to you, you throw it back immediately while moving; challenge yourself by increasing the amount of throws, also vary the height of throws. Swap roles, do three circles each until exhausted.

DRILL THREE:

Measure a distance of around 40 metres, your friend passes the ball to you half way through the sprint, you leave the ball on one end, sprint to catch the next one, leave on the other end, continue until you've run out of the balls, then start collecting the balls one by one off each end (while sprinting), pass them back at your friend half way through your sprint; finish off with an all out sprint with no ball passes involved. Recover and repeat at least once.

DRILL FOUR:

Kick the ball in the air, let it bounce once and then try to catch. Rugby balls can be very unpredictable in contact with uneven ground, a lot of short run bursts and changing direction here. 

DRILL FIVE:

One person practices kicks, the other collects the balls, from the field, concentrating on swift ball pick ups and powerful runs while holding the ball in one hand. Switch roles.

To finish off, do two sets of 20 press ups, squats, burpees and mountain climbers.

STRETCH (please see this link HERE)

Hope you are roaring to go. Please share your training experience. Use comment box below.

It looks like the sunshine has settled in UK for a little longer. With it comes good mood and some breaking news - 25 minutes 3-4 times a week  is all you need to get fit, loose weigth and keep it off - with HIIT which stands for High Intensity Interval Training. Read more to see why:

YOU WILL SEE THE RESULTS  IMMEDIATELY

This is so simple, you get out of your workout what you put in - high intensity physical activity mixed with low intensity intervals challenges your body to condition you at all levels - Endurance, Strength, Agility, Power, Explosiveness - you tick all of these within your 25 minutes. If this doesn't encourage you, your health is at risk.

IT BOOSTS METABOLISM FOR UP TO 48 HOURS AFTER TRAINING

This means you are burning calories at faster pace even when you don't exercise, that's an immediate effect of HIIT, so start now, and you will be sitting on a very firm ass in no time.

IT ONLY TAKES 25 MINUTES

Sure you can exercise for as long as your fitness level allows you but for those who are super busy or aren't exercise fans,  25 minutes sounds like a bearable time to sacrifice to get fitter. No excuses.

THERE ARE NO STRICT GUIDELINES TO FOLLOW

HIIT can be performed in many ways, the length of high and low intensity intervals can vary depending on your fitness or goals. The only rule is... give it ALL OUT during your high intensity intervals.

What's more, you choose which exercises to do, so you don't need to dread those burpees if you don't agree with them. There are  many exercises that target the same muscle groups, variety will make you stick to your workout plan. Do high knees instead or mountain climbers, or alternating lunges, or...

Below is an example of HIIT I do:

 10 x 45 seconds HIGH and  10 x 15 seconds LOW - 10 MINUTES TOTAL

WARM UP

H High knees 45 secs

L ...15 secs

H Squats (no wieght)

L ...

H Mountain Climbers

L ...

H Hanging Leg Raises

L ...

H High Knees

L ...

H Push Ups

L ... 

H Squats (with dumbells)

L ...

H Hanging Leg Raises

L...

H Alternating Lunges (Explosive)

L ...

H Mountain Climbers

L ...

REPEAT

STRETCH

What do I do during L intervals? - Just breathe.

I get my inspiration for creating my own workout routines from this YOU TUBER: DALIBOR PETRINIC