Spartan workout

I know, it sounds cheesy.  But listen up-it's a mindset.  Boot camps have been popular for so long and now it seems that everyone is doing it - great, but is it really as tough as it could be.  Lets look at today's Spartan regime - being the first:

We're putting the body under muscular and metabolic stress - challenging every major muscle group in every possible direction with little rest.  We never repeat the same exercise in the same way twice as nature adds the X element to the mix.  The body never has the chance to adapt and is challenged at every turn.


3k run uphill climbing 184m, cross-country carrying a 10kg medicine ball in the arms and a 25k backpack.


arrive at destination - an old tree - looks and sounds idyllic.  Don't be fooled.


2 minute rest 


5 minutes continuous bungee rallies - tethered to a tree with rope and elastic for a 50 meter sprint, catch the medicine ball, sprint back and throw the medicine ball back to the start.  Using high leg sprint starts we drain the blood from the body to the legs and then, as the elastic tension kicks in, the respiratory system screams out for oxygen.  Added to this the pure adrenaline of knowing that the bungee could break if you over power ( we had one 'accident resulting in some lovely welts across the chest)!


No rest


500m sprint circuits through brambles, nettles, potholes.  Keep your legs high, bound, leap to avoid those stingers but watch where you land! - 3 sets supersetted back to back with


Branch pulls -  60 seconds tugging at a low branch - pull against the trees tension, straining the knees, quads, biceps and lats to burning point before back onto the sprints.


30 second water rest and move onto


Medicine ball crunches combining double kicks and overhead throws - 5 sets of 20, partnered and super setted with 


Medicine ball slam downs and squat thrusts. Last 2 sets progress to slam downs-medicine ball pressups-squat thrusts


no rest


5 sets 30 seconds Plyometric overhand grip pull ups - using the spring of the branch jump high and pull up - 3 seconds continuous pull ups - lats burning like hell! superset with


Deep press-ups with rotation - partner resistance.


no rest- straight on to


Medicine ball hops - leap high, knees raised-land on the medicine ball and leap back off high to spring straight back supersetted with


Branch push - low hanging branch pushed hard , knee deep in brambles and nettles to add distraction and adrenaline, branch wants to send you catapolting into the stingers.


30 second water break


3 x 2 minute rounds on the strike pad supersetted with chin ups


Medicine ball punches - throw the ball high, triple strike, run after it repeat - 5 minutes.


Cool down with 2 minutes skipping


2 minute water break


10 minutes stretch incorporating PNF


Pack the kit back onto the back for the descent run.


90 minutes - 1400 calories, 6k distance, 184m climb, 1 large bungee welt, lots of nettle stings, bramble cuts and a thoroughly exhausted but satisfied body!


Location - Cissbury Ring, Sussex - I think used to be a Roman Fortress - quite apt really.

That's day 1.

Day 2 Tuesday - carrying some tyre's on the run - should add another dimension!

PS - sorry tree!

Spartan training - bring it on.

7 tips for weight loss

1. A good diet is the key to losing weight.  Calories intake must be balanced with exercise output and the quality of what you put in must be right.  
2. Try and spread your daily calorie allowance over 5 smaller meals rather than 3.  An 11am and 3pm healthy snack keeps your metabolism working at a higher rate.
3. No need to work out every day but try not to be sedentary on your days off either.  Become a fidget!  Thin people tend to be bigger fidgeters as they burn calories pacing up and down and wiggling their feet whilst watching the TV (Mrs. D is always telling me off for fidgeting lol)
4. When you are exercising, try and keep your heart rate up.  I always recommend keeping your heart rate at a comfortable pace (ie 60 to 80 percent of your maximum heart rate) - this is the ideal fat burning zone as the body metabolises fat rather than oxygen.  An indication should be that you can keep going for longer.
5. Try and keep it fun and original so at least once a week train in a different way such as skipping, boxing, outdoor running, outdoor biking or swimming, This way it can keep your workouts new and interesting while managing to workout different muscles.
6. Just because you are losing weight which in reality means losing fat, it doesn’t mean you can’t use weight to bulk up your upper body once a week to give your workouts some variety. Use free weights  to improve your muscle tone and therefore increase your metabolic burn.
7. Have small targets every two weeks instead of one big weight loss target as it makes it all seem much more achievable and don't get fixated on pounds lost but look to reduce your overall body fat percentage.