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woman in black tank top and black shorts sitting on floor

<table border="0" width="100%" cellspacing="0" cellpadding="0" class="mce-item-table"><tbody><tr><td id="templateHeader" align="center" valign="top" data-template-container=""><table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="headerContainer" valign="top"><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top">Work meeting run over.<br>School teacher called to pick up your kid.<br>Snoozed in the morning and only can train 30-45 min on lunch break.<br><br>I hear you. Sometimes, it doesn’t matter how hard you want it, or how good you plan it. Life happens.<br><br>One thing that I find work the best in this situation is to plan for it. Plan for things to not work out. When planning a new gym routine, you’re most likely to think about the best case scenario. I had a consultation yesterday with new prospect client and we talked about this. I asked her: “In best case scenario, how often and how much do you see yourself training in a week?”. She answered as most do, 3-4 times. Knowing already she’s a mum, spouse and senior at her job, I knew this is ambitious. We then did a little PRIORITY GAME (more about this in next episode), to find put how that fits in her lifestyle.<br><br>After that, I asked her: “Imagine worst case scenario. Your day where a meeting gets pushed or you miss a morning tube and you have to squeeze in your workout elsewhere. When and how much time would you have?”. She needed to think a little and I asked her to rather underestimate than overestimate. She said she can find 30 minutes on her lunch break. Awesome!<br><br>So, now we have the bst and the worst case scenario and when life happens she will know exactly what to do. She won’t freak out, she won’t skip it, she won’t wing it, becuase we planned for it.<br><br>Now, let’s get into a specific strategies we can use in this case. We have 30 minutes and it needs to be a good workout.<br><br><strong>Here are my 3 best strategies:</strong><br><br>PS: each startegy takes in account 5-10 min short dynamic warm up. Something like 3 sets of 10 squats, 10 world’s greatest stretch and 30 sec plank.<br><br><strong>1. Supersets</strong><br><br>Perform 2-3 UPPER-LOWER supersets. Combining 2 exercises together can save you time and keep the intensity higher. I personally love upper-lower supersets and they are a regular part of my own workouts. Some of my favourite supersets are:<br><br>3x10 Goblet squat<br>3x10 Dumbbell bench press<br><br>3x20 Dumbbell walking lunges<br>3x10 Half kneeling dumbbell press each arm<br><br>3x10 Kettlebell deadlift<br>3x30-60 sec Plank<br><br>No rest between exercises and rest 2 minutes between sets. Give it a go.<br><br><strong>2. AMRAPs</strong><br><br>AMRAP stands for As Many Rounds/Repetitions As Possible. Maybe you’re familiar with this and how hard it is. If not, I dare you to try. There short, medium long and long AMRAPS too. For our 30 minute workout I’d choose 1x20 minute AMRAP or 2x7 minute AMRAP.<br><br>AMRAP 20 minute:<br>15 box jump (regress for bodyweight squat)<br>12 dumbbell push press (regress to push up with hands on bench)<br>9 V-ups (regress to lying leg raise)<br>-goal is to choose a pace you can hold 20 minutes nonstop. You also want to be pushing hard not failing!<br><br>2x7 minute AMRAP:<br><br>1st 7 minutes:<br>7 V-ups<br>7 push ups<br><br>Rest 3 min<br><br>2nd 7 minutes:<br>7 kettlebell swings<br>7 burpees<br><br><strong>3. EMOM</strong><br><br>EMOM stands for Every Minute On (the) Minute. It’s great way to be able to build in heavier lifts in shorter time. Goal is to choose a movement that you complete in a minute with 15-30 sec left to rest. One of my favourite 20 minutes EMOM is:<br><br>Min 1 - 5 walkout with push up<br>Min 2 - 10 goblet squat (heavy!)<br>Min 3 - 15 dual dumbbell bend over row<br>Min 4 - 20 Govblet reverse lunge<br>Min 5 - 40-60 sec plank<br>-repeat 4 times&nbsp;<br><br>Save this email and the next time you’re in position where you only have 30 minutes and you’re thinking of skipping that day’s workout, you’ll know exactly what&nbsp;to do.<br><br>Have a great week,<br>Coach Brani.</td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

How to do the most efficient workout in short time?

<p><strong>“Lower back pain is the silent reminder that our bodies need better care and attention.” - ChatGPT</strong></p><p>Yes, I used an open AI ChatGPT for headline. I asked it “lower back pain quotes”. If you’ve not used it yet, gice it a go. It’s impressive and scary at the same time what it can do.<br><br>Nevertheless, let’s talk about lower back pain and how can alleviate it.<br><br>I was mowing by garden on the weekend and I have one of those old school lawnmowers that you have to push in order for it to cut the grass. It’s a great workout by the way.<br><br>After only a few minutes my back announced itself like Adele’s song “<em>Hello, it’s me”</em>. It wasn’t a pain, more like tightness. You know the feeling like that time you brush your teeth leaning forward over the sink.<br><br>This is most likely a signal that my lower back muscles are weak and and also that my core is not engaging properly or isn’t strong enough when I’m leaning forward.<br><br>To be honest, I haven’t had any issues with my lower back but this was a gentle reminder to keep taking care of it.&nbsp;<br><br>If you ever experience pain or similar sensation in your lower back I put together my top 3 core exercises to help you strengthen your core to be a better support of your back.<br><br><strong>1. Quadrupled birdog<br>2. 4 progresside Side Plank variations</strong><br>- level 1 Bend knee side plank<br>- level 2 Half side plank<br>- level 3 Side plank<br>- level 4 Side plank with rotation<br><strong>3. Deadbug</strong><br><br>Watch video below for demonstration.<br><br>I like to perform 1 set of 20 birdogs, 30 sec side plank variation and 20 deadbugs as a part of my warm up.&nbsp;<br><br>If you want to do this as a core workout itself. Perform 2-3 sets with 2 min rest between sets and 20-30 sec between exercises.<br><br>Tips:<br>-focus on good form<br>-slow down<br>-exhale on exertion (when reaching forward in bridog or deadbug)<br>-don’t go to failure, if you feel too much of your lower back or neck, you’re most likely doing too much. Regress the exercise or do less reps and sets.<br>-progressively increase every 2 weeks</p><figure id="figure-t8ti0xx2ttlpi1m8lv"><iframe id="t8ti0xx2ttlpi1m8lv" src="https://www.youtube.com/embed/s3upudkNDZE" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/s3upudkNDZE?si=f1X6FnC7pJ9jl8pS" data-corners="default" data-mce-src="https://www.youtube.com/embed/s3upudkNDZE" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-1uhtnnafnlpi1mjk6"><iframe id="1uhtnnafnlpi1mjk6" src="https://www.youtube.com/embed/ZYR-OWePG5s" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/ZYR-OWePG5s?si=k5J8vuvoth_gFzXx" data-corners="default" data-mce-src="https://www.youtube.com/embed/ZYR-OWePG5s" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-r0kq3g6bynlpi1mvx6"><iframe id="r0kq3g6bynlpi1mvx6" src="https://www.youtube.com/embed/qdNLegKU7eI" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtube.com/shorts/qdNLegKU7eI?si=Uq1K7jbO0O9uR66d" data-corners="default"></iframe></figure><p><br data-mce-bogus="1"></p><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u><strong>Workout of the day:</strong></u><br><br>This is a great full body workout that can be done with single dumbbell. It’ll help you improve your strength all over and also conditioning and core with the spicy finisher.<br><br>Have a good one!<br><br><u>Strength 1:</u><br>3x8&nbsp;<br>Goblet squat with 3 sec pause at the bottom<br>Half kneeling dumbbell curl to press each arm<br>-rest 90 sec to 2 min<br><br><u>Strength 2:</u><br>3x8<br>Single leg deadlift each side<br>Chainsaw single arm row each arm<br>-rest 90 sec to 2 min<br><br><u>Finisher:</u><br>12-10-8-6-4-2<br>Single arm thruster - Left<br>V-up<br>Single arm thruster - Right<br>Burpee</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions. Contact details below.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

3 Core Exercises To Help You With Lower Back PAin

<table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="bodyContainer" valign="top"><table class="mcnImageGroupBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnImageGroupBlockOuter"><tr><td class="mcnImageGroupBlockInner" valign="top"><table class="mcnImageGroupContentContainer mce-item-table" border="0" width="273" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnImageGroupContent" valign="top"><img class="mcnImage" src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/f8df6bfe-c82c-b218-cd98-430967374206.jpeg" alt="" width="264" data-mce-src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/f8df6bfe-c82c-b218-cd98-430967374206.jpeg"></td></tr></tbody></table><table class="mcnImageGroupContentContainer mce-item-table" border="0" width="273" cellspacing="0" cellpadding="0" align="right"><tbody><tr><td class="mcnImageGroupContent" valign="top"><img class="mcnImage" src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/8487c003-f9b1-7e03-07a5-9fab6e708986.jpeg" alt="" width="264" data-mce-src="https://mcusercontent.com/3dd1d70539bdbe42685058886/_compresseds/8487c003-f9b1-7e03-07a5-9fab6e708986.jpeg"></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top">These 2 different types of activity impact your muscle cells differently.<br><br>If you want to improve your&nbsp;<strong>endurance</strong>&nbsp;(run long distance, cycle long distance, walk a long distance) you should prioritise cardio. Why? Because to significantly improve your cardio you’ll need to spend a lot of time doing it and there simply not going to be as much time left to lift weights. You shouldn’t stop lifting weights though. For example, last year I trained for long distance triathlon. I went from lifting weights around 5 days a week to 2 strength workouts a week. I simply had to prioritise swimming, cycling and running. I still managed 2 full body workouts a week as they were incredibly important to help my performance and injury prevention. Plus who doesn’t want to have some good looking muscles, right?<br><br>If you want to&nbsp;<strong>build strength, muscle and get in great shape</strong>, you should prioritise strength training. Why? Because strength training stimulates muscle growth and is much better for energy efficiency. To achieve “shreddedness”, your body needs to use your stored fat as a fuel for exercise and life in general. In order to to do this, you need to burn off/deplete your glycogen stores first (glycogen is a form of sugar stored in muscles and liver that our body uses as a primary fuel). When you weight-train, you typically use glycogen as a fuel. By doing strength training first, you can burn the majority of your glycogen stores. Doing cardio afterwards can potentially burn more fat. Doing cardio first can also negatively affect your performance during weight training.<br><br><strong>How much cardio should you do after strength session?</strong><br><br>This will depend on your preferences, time available, and your goal. You can choose HIIT (high intensity interval training) or LISS (low intensity steady stake). With&nbsp;<strong>HIIT</strong>&nbsp;I recommend&nbsp;<strong>1-2x a week at most, 3-10 minutes</strong>. I know it sounds like too little, but it’s plenty when done properly. Fitness industry is selling you HIIT classes that in reality are nothing like true HIIT. To try true HIIT try 5 sets of 30 sec all out sprints on airbike (but I mean all out!), followed by 2 min 30 sec rest.<br><br>For&nbsp;<strong>LISS</strong>&nbsp;I recommend&nbsp;<strong>15-30 minutes</strong>&nbsp;after a strength session. This can be a gentle run on treadmill, rowing machine or stationary bike. You want fo keep your heartrate low, around 130. Another good way to know if you’re in the right heartrate zone is if you’re able to have a conversation. If you’re so out of breath that you can’t speak, you’re going to hard and it’s no longer LISS.<br><br>For better idea of how to structure your weight training with cardio at the end see workout of the day at the bottom of this email.<br><br>If you need help to structure your workout to make sure you’re doing the most effective exercises, in the most efficient way possible. Do not hesitate to reach out.</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u>Workout of the day:</u><br><br>Here’s an example of full body strength training workout for increasing strenfth, lean muscle and body shape. Followed by hih intensity cardio. Give it a go!<br><br><u>Strength 1:</u><br>3 sets<br>12 Kettlebell/dumbbell deadlift<br>12 Push up<br>-rest 2 min<br><br><u>Strength 2:</u><br>3 sets<br>20 Goblet reverse lunges<br>12 Single arm dumbbell/kettlebell row each arm<br>-rest 2 min<br><br><u>Cardio</u>:<br>5 sets<br>30 sec shuttle run/sprints 2 min 30 sec rest<br>-put&nbsp;objects 5 meters away from each other, do as many shuttle runs as you can in 30 seconds<br><br>*Use challenging weights for each exercise.&nbsp;<br>&nbsp;</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions. Contact details below.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

What's first? Weights of Cardio?

<table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top">Speaking from experience, when I was at my leanest, during an ironman preparation. I actually felt the worst. I was aroudnd 7-9% of bodyfat, looked really lean (but also quite small on my preference). It came with a lot of sacrifices and transition was really hard. A lot of people dream about being very very lean, but is it really worth it? Are you willing to do what it takes and make sacrifices?&nbsp;<br><br>You should ask yourself these type of questions before you set yourself a goal and be brutally honest. You’ll be much more likely enjoy the process and end up being much happier with results.<br><br>Summer is approaching and more and more people start thinking about losing some body fat for beach holidays.&nbsp;<br><br>You have about 2 months, which is very little time. If you want to drop a big amount of weight, you’ll have to be aggressive and give up a lot. If you’re already pretty lean, you might just need a small adjustment.&nbsp;<br><br>In 2018 Precision Nutrition published one of my favourite infographics “The cost of getting lean”.<br><br>I love it because it is simple but thorough. It nicely shows what it takes to get lean, what you should do more of, and what you should do less of. What are the sacrifices but also what are the benefits.<br><br>If you you’re currently trying to get leaner, or you’re about to start. I hope you find this usefull.&nbsp;<br><br>If you need more individual help with nutrition, strength training and accountability. Reach out to find out more about online coaching.<br><br>Have a great week,<br>coach Brani.</td></tr></tbody></table></td></tr></tbody></table><table class="mcnImageBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnImageBlockOuter"><tr><td class="mcnImageBlockInner" valign="top"><table class="mcnImageContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnImageContent" valign="top"><img class="mcnImage" src="https://mcusercontent.com/3dd1d70539bdbe42685058886/images/f3a67b75-5aa1-2bad-ee6e-8158dc298f6d.png" alt="" width="564" align="center" data-mce-src="https://mcusercontent.com/3dd1d70539bdbe42685058886/images/f3a67b75-5aa1-2bad-ee6e-8158dc298f6d.png"></td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u><strong>Workout of the day:</strong></u><br><br>Full body dumbbell workout. Can be performed with 1 or 2 dumbbells. This workout will target your legs, shoulders, chest and tricep. In strength part each set starts with isometic hold that pre-exhaust the muscle before you hit it with full range weighted exercise. This is a great way to build strength and lean muscle mass. Conditioning is very straight forward. Perform set amount of repetitions as fast as possible. Have a good one!<br><br><u>Strength</u>:<br>3 sets<br>45-60 sec wall sit<br>15 goblet squats (as heavy as you can)<br>-rest 1 min<br>30-45 sec high plank<br>10 push ups (regress to kneeling push up or hands elevated push up if needed)<br>-rest 1 min<br><br><u>Conditioning:</u><br>For time<br><br>Advanced<br>40 devil press<br>50 dumbbell thrusters<br>60 burpees<br><br>Scaled<br>20 devil press&nbsp;<br>30 dumbbell thrusters<br>40 burpees</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions. Contact details below.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

The Cost Of Getting Lean

<table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><strong>1. Not warmin up</strong><br><br>Preparation is the key. To prevent i juries and get the most out of your workout, a good warm up is key.<br><br>No, I don’t mean 20 min of cardio and a bunch of static stretches, nor do I mean doing 3 reps with empty barbell.<br><br>Foam rolling, mobikity, dynamic stretching, activation and dynamic movements that mimic the movements in your warm up are perfect.&nbsp;<br><br>If you want to warm up like a pro, check out&nbsp;<em>Warm up like a pro</em>&nbsp;guide&nbsp;<a href="https://docs.google.com/spreadsheets/d/14JoZeFlyASjDDY3t0IIYghID-39kACv5KL9egNT7mcw/edit" target="_blank" rel="noopener" data-mce-href="https://docs.google.com/spreadsheets/d/14JoZeFlyASjDDY3t0IIYghID-39kACv5KL9egNT7mcw/edit">HERE</a>.<br><br><strong>2. Just winging it</strong><br><br>If you’re just going to the gym and deciding what you’ll do based on how you feel, you’ll continuously do the exercises you like and neglect the ones you don’t (often the ones that you SHOULD be doing).<br><br>Plus you’ll have no way of knowing if you’re actually improving if you just doing random workouts all the time.<br><br>If you want to have specific plan and know exactly what to do in the gym, check out&nbsp;<em>6 weeks Strength training program</em>&nbsp;<a href="https://docs.google.com/spreadsheets/d/10nxhVvBhe_I9YnEm5qoO_1ci09GZ1Xx9mKAyTzj0RRU/edit" target="_blank" rel="noopener" data-mce-href="https://docs.google.com/spreadsheets/d/10nxhVvBhe_I9YnEm5qoO_1ci09GZ1Xx9mKAyTzj0RRU/edit">HERE</a>.<br><br><strong>3. Not focusing on form</strong><br><br>If you’re not doing exercises properly your results will suffer and you won’t be getting the most out of your workout - no one wants to waste time!&nbsp;<br><br>Plus you’re risking to get injured.<br><br>If you want to know whether you’re performing the exercises correctly. Take a video of yourself and send it to me for form analysis.<br><br><strong>4. Improper rest times</strong><br><br>It could be that you rush through your workout taking hardly any rest at all OR you’re getting sidetracked on your phone and taking 10 minutes between sets.<br><br>Either way, your results will suffer big time.<br><br>If you wan to know what are appropriate rest periods, check out&nbsp;<em>Rest interval cheat sheet</em>&nbsp;<a href="https://docs.google.com/spreadsheets/d/1nds6Jjezuu4Y8qtpuC3qgQ0U1B9UzNvj4vGlV6oNwzI/edit" target="_blank" rel="noopener" data-mce-href="https://docs.google.com/spreadsheets/d/1nds6Jjezuu4Y8qtpuC3qgQ0U1B9UzNvj4vGlV6oNwzI/edit">HERE</a>.<br><br><strong>5. Not lifting heavy enough</strong><br><br>A lot of people just don’t push themselves hard enough and have been doing the same exercises at the same weight for months.<br><br>That’s a great recipe for staying exactly the same as you are right now…not so great for improving.<br><br>I’ve done all those mistakes myself, and sometimes still do. Things that help me are following a training program from other trainer (not my own), tracking weights and reps I’m lifting, ask for a spot to get extra rep or 2 (sometimes it’s all in your head and having someone to be there for you to give you a support if needed can make a huge difference), using stopwatch for my rest periods and trying to stay away from social media scrolling or emails between sets.<br><br>Challenge yourself, ask someone to spot you if you’re not sure you can lift it, or hire a personal trainer who’ll push you and make you work harder.<br><br>Share this with someone who would find it useful.<br><br>Have a great day,<br>Coach Brani.<br>&nbsp;</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top"><u><strong>Workout of the day:</strong></u><br><br><strong>Conditioning</strong><br><br>4 sets<br>10 calories on airbike as fast as possible<br>10 sumo duall dumbbell/kettlebell sumo squats<br>10 squat jumps<br>30m overhead farmer’s carry with the same weight as sumo squats<br>-rest 60 sec between rounds<br><br>4 sets<br>10 burpees<br>10 hand release push ups<br>20 plank shoulder taps<br>30 sec hollow body hold<br>-rest 60 sec between sets<br><br>Let’s go!<br><br><br><br>&nbsp;</td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnBoxedTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnBoxedTextBlockOuter"><tr><td class="mcnBoxedTextBlockInner" valign="top"><table class="mcnBoxedTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><h3>Happy to help.</h3><p>Do not hesitate to reach out to me with your questions or suggestions. Contact details below.</p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

5 Strength training mistakes that you might be making

silhouette of three women running on grey concrete road

<table class="templateContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="center"><tbody><tr><td class="bodyContainer" valign="top"><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnTextContent" valign="top">Do you like to do cardio?<br><br>To be honest with you, I don’t. Ironically, that’s coming from someone who trained for Ironman. If I have to choose between lifting weights of doing cardio, I’ll always choose weights.<br><br>The reality is, that cardio vascular training has insane benefits on health and perfomance and if you don’t do any, you’re missing out.<br><br><strong>How much and what type of cardio to do lose weight, improve my fitness and health?</strong><br><br>Here’s what I’d do in a perfect week:<br><br><strong>1. 7-10k step a day on average per week.</strong>&nbsp;Some days I have 20k and weekends more like 5k, sometimes even less. If I’m behind with my average I just go for a walk on Sunday.<br><br><strong>2. Zone 2 cardio twice a week.</strong>&nbsp;Zone 2 is a range of your heart rate, between 60-70% of yoy max heart rate. The easiest way to calculate it is (220- your age) x 0.6 and then 0.7. Then do any exercise you enjoy, running, cycling, swimming, walking with a weight, stepper…for 20 minutes 2 times a week.<br><br><strong>3. HIIT twice a week.</strong>&nbsp;HIIT stands for high intensity interval training. Do 20 sec work (any cardio machine or other activity) as HARD as possible followed by 60-90 sec rest for 15-20 minutes.<br><br>The most common problem I hear from people I work with is that it’s boring. And I agree with them.<br><br>Your job can be boring too, but you’ll do it anyways because it allows you to live a certain lifestyle.<br><br>Maybe you don’t feel such an urgency to do the cardio as you feel to go to your work. Because if you don’t work, you’ll see and feel the repercussions next month. But missing a regular cardio will show years down the line and you’ll regret you didn’t start earlier.&nbsp;<br><br>Benefits outweight the boredom.<br><br>Don’t be lazy and do some cardio!&nbsp;<br><br>If you need someone to push you and make you do it (sometimes we all need an accountability). Consider joining my new project 1% Better. It’s an online training program delivered via really cool app where you’ll be able to train with me and train how I train. It’s launching on 4th of September and it’s only going to cost you £1 a day. That’s less than your coffee, no brainer. For more info and 7 day free trial checkout&nbsp;<a href="https://marketplace.trainheroic.com/workout-plan/team/1-better" target="_blank" rel="noopener" data-mce-href="https://marketplace.trainheroic.com/workout-plan/team/1-better">HERE</a>.<br><br>PS: if you’re training for marathon, triathlon or other endurance sport events, this guide doesn’t apply to you.</td></tr></tbody></table></td></tr></tbody></table><table class="mcnImageBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnImageBlockOuter"><tr><td class="mcnImageBlockInner" valign="top"><table class="mcnImageContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left"><tbody><tr><td class="mcnImageContent" valign="top"><img class="mcnImage" src="https://mcusercontent.com/3dd1d70539bdbe42685058886/images/f6275d5a-45bc-342e-d1f1-690a2818ee41.jpg" alt="" width="564" align="center" data-mce-src="https://mcusercontent.com/3dd1d70539bdbe42685058886/images/f6275d5a-45bc-342e-d1f1-690a2818ee41.jpg"></td></tr></tbody></table></td></tr></tbody></table><table class="mcnDividerBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner"><table class="mcnDividerContent mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody><tr><td><br></td></tr></tbody></table></td></tr></tbody></table><table class="mcnTextBlock mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" valign="top"><table class="mcnTextContentContainer mce-item-table" border="0" width="100%" cellspacing="0" cellpadding="0" align="left" data-mce-selected="1"><tbody><tr><td class="mcnTextContent" valign="top"><strong><u>Workout of the day:</u></strong><br><br><strong>HIIT workout for strength and conditioning</strong><br><br>This workout consist of 3 stations. At each station you’ll work for 2 minutes and rest 1 minute before moving on to the next station, making each round 9 minutes long. You’ll do entire circuit 3 times, or a total of 27 minutes.<br><br>In 2 minutes perform:<br>20&nbsp;<a href="https://youtube.com/shorts/-WhKa3qUd7Y?feature=share" target="_blank" rel="noopener" data-mce-href="https://youtube.com/shorts/-WhKa3qUd7Y?feature=share">squat jumps</a><br>10&nbsp;<a href="https://youtube.com/shorts/6kGfw3mWkm4?feature=share" target="_blank" rel="noopener" data-mce-href="https://youtube.com/shorts/6kGfw3mWkm4?feature=share">push up</a><br>AMRAP&nbsp;<a href="https://youtube.com/shorts/0yC6rXqeik4?feature=share" target="_blank" rel="noopener" data-mce-href="https://youtube.com/shorts/0yC6rXqeik4?feature=share">burpees</a><br><br>Rest 1 minute<br><br>In 2 minutes perform:<br>20&nbsp;<a href="https://youtube.com/shorts/y7usBf73rzc?feature=share" target="_blank" rel="noopener" data-mce-href="https://youtube.com/shorts/y7usBf73rzc?feature=share">goblet reverse lunges</a><br>10&nbsp;<a href="https://youtu.be/VP_f9V854og" target="_blank" rel="noopener" data-mce-href="https://youtu.be/VP_f9V854og">dual dumbbell rows</a><br>AMRAP&nbsp;<a href="https://youtu.be/RU88iqRVunk" target="_blank" rel="noopener" data-mce-href="https://youtu.be/RU88iqRVunk">kettlebell swings</a><br><br>Rest 1 minute<br><br>In 2 minutes perform:<br>20&nbsp;<a href="https://youtu.be/37tVohr7LcE" target="_blank" rel="noopener" data-mce-href="https://youtu.be/37tVohr7LcE">step ups</a>&nbsp;(10 per leg)<br>10&nbsp;<a href="https://youtu.be/eLnQUwgvJF0" target="_blank" rel="noopener" data-mce-href="https://youtu.be/eLnQUwgvJF0">dual dumbbell push press&nbsp;</a><br>AMRAP&nbsp;<a href="https://youtu.be/NBY9-kTuHEk?si=dE1L1XEu3140HF26" target="_blank" rel="noopener" data-mce-href="https://youtu.be/NBY9-kTuHEk?si=dE1L1XEu3140HF26">box jumps</a><br><br>Rest 1 minute</td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>

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