PowerUp Sports and Fitness by PowerUp Magazine

Sports January 2015

Sports & Fitness

January 2015 | Issue 00

15 WAYS TO GET FASTER Boost Brain Power

GRAPPLING TECHNIQUES Learn from UFC Star Chael Sonnen

Half Iron Man Triathlon Also inside

SPORTS & FITNESS

INJURY PROOF ddle 10 tips to keep you in the Sa

RIDE FOREVER ung! How cycling can keep you yo

Complimentary Copy

CHALLENGE BAHRAIN

Bahrain City Centre 17172325 Seef Mall 17583230

hugoboss.com

PowerUp January 2015

SPORTS & FITNESS

Featured: Fitness Pro

BAHRAIN OLYMPIC COMMITTEE

Sports & Fitness

Publisher & Editor in Chief - Nicholas Cooksey Editorial - Agnieszka Piechoska Contributors - Doug Alexander - Hugh Haskell-Thomas - Nicholas Cortes - Joyce Karan - Jacob Tomsky - Bill Daly

Editor ’s View

Layout Designs - Dhanraj S Business Development - Redia Castillo Sales Co-ordinator - Syamily James Admin & Finance - Nikesh Pola Photography - Paul Endaya Distribution Executives - Mohammed Yousif - Muhammed Shareef P - Rafnaj K P

Published by:

Media P.O. Box 60357, Kingdom of Bahrain Tel: +973 1700 4575 Fax: +973 1772 1722

Printed at Awal Press, Kingdom of Bahrain. Distribution Bahrain: Al Hilal Corporation, Tel. +973 1748 0800 UAE: Jashanmals, Tel. +971 4341 9757

Arabia’s No.1 Sports Magazine Established since 2004, Gulf Insider is the multi award winning Arabian business and current affairs magazine that also covers property and expat news, interviews, car reviews, travel features, even a bit of art and fashion. The monthly print edition of Gulf Insider is distributed to Bahrain’s highest spending consumers and decision makers. There’s also limited distribution in other GCC states via airline lounges, duty free, ARAMCO in the KSA, and other strategic locations. Registered as Gulf Financial Insider with Ministry of Information approval no. TFI-431©. No part of this publication may be reproduced in any manner without the written permission of the publisher. All Rights Reserved. Views expressed in this magazine are not necessarily those of the publisher. *Articles by these correspondents are the copyright of Telegraph Media Group, 111 Buckingham Palace Road, London SW1W 0DT, England.

Are you taking massive action? Ut dictum faucibus augue, sit amet ultrices nulla luctus non. Curabitur cursus maximus malesuada. Phasellus non ligula eu augue blandit convallis. Aliquam pulvinar leo orci, ac dignissim neque interdum id. Nunc hendrerit tortor nec turpis sagittis, vitae ultrices massa ornare. Cras efficitur laoreet est, vitae tincidunt lacus dapibus vitae. Sed ultricies ante et arcu porta, vitae consectetur augue porta. Suspendisse sodales mi vitae condimentum condimentum. Quisque bibendum, lectus et rutrum egestas, orci justo hendrerit magna, quis molestie magna risus et enim. Proin sed convallis metus, id tempus diam. Ut ex erat, vulputate id turpis sit amet, tincidunt gravida leo. Nunc ullamcorper porta nulla eu venenatis. Etiam fringilla ex quis cursus venenatis. Maecenas malesuada aliquam mi, vitae consectetur urna mollis et. Suspendisse lacus libero, aliquam in imperdiet id, ornare id tortor. Vestibulum dictum vitae leo id egestas. Nam maximus nec ex id vestibulum. Sed quis placerat ante, et luctus enim. In lacinia at tortor sit amet vehicula. Mauris vel condimentum mauris, a cursus lacus. Morbi sit amet tristique leo, id volutpat velit. Nulla porta pretium massa sed ornare. Nulla condimentum neque at justo pretium, eu feugiat.

Sports & Fitness

contents

January 2015 | Issue 00

Sports January 2015

Sports & Fitness

January 2015 | Issue 01

15 WAYS TO GET FASTER Boost Brain Power

GRAPPLING TECHNIQUES Learn from UFC Star Chael Sonnen

Half Iron Man Triathlon Also inside

SPORTS & FITNESS

INJURY PROOF 10 tips to keep you in the Saddle

RIDE FOREVER How cycling can keep you young!

Complimentary Copy

CHALLENGE BAHRAIN

SPORTS & FITNESS

Cover Story

Lorem ipsum dolor sit

erat, vulputate id turpis sit amet, tincidunt gravida leo.

SPORTS & FITNESS

erat, vulputate id turpis sit amet, tincidunt gravida leo.

HEALTH & WELLNESS

FASHION & STYLE

erat, vulputate id turpis sit amet, tincidunt gravida leo.

Featured: Fitness Pro

Sports January 2015

FASHION & STYLE

HEALTH & WELLNESS

Lorem ipsum dolor sit

erat, vulputate id turpis sit amet, tincidunt gravida leo.

Lorem ipsum dolor sit

erat, vulputate id turpis sit amet, tincidunt gravida leo.

erat, vulputate id turpis sit amet, tincidunt gravida leo. dunt gravida leo.

Lorem ipsum dolor sit

erat, vulputate id turpis sit amet, tincidunt gravida leo.

erat, vulputate id turpis sit amet, tincidunt gravida leo. dunt gravida leo.

SPORTS & FITNESS

Featured: Fitness Pro

THE NEW MICROTHERM STORMDOWN JACKET. ™

LIGHTEST. WARMEST. GUARANTEED. A fusion of bulkless micro-channel construction, hydrophobic 800-ﬁll StormDown powered by DownTek , and streamlined alpine style. Available in jacket, vest, or hoodie. Guide-built and trusted by Eddie Bauer athlete Drew Tabke. TM

eddiebauer.com/microtherm

PowerUp January 2015

SPORTS & FITNESS

Featured: Fitness Pro

FITNESS

PowerUp January 2015

IN FOCUS

IFBB Pro & USN Ambassador

yan Terry was crowned Mr Great Britain in 2010 and in the same year, he took his modelling passion even further by beating 40 other countries for the prestigious title of Mister International 2010 in Jakarta, Indonesia. In 2013 he was crowned Men’s Physique Overall Winner at the Euro Arnold Classic and he won the UKBFF Men’s Physique just a week later, gaining his IFBB Pro Card! ‘Since a young age I have always been interested in sports and fitness and I would most definitely say I am very competitive in whatever I take part in.” says Terry, ‘I’m now 24 and although I have trained in the gym since the age of 15 years old I have not really been interested in diet or understood the importance of it until two years ago. When I changed my diet I instantly noticed how my energy levels increased and the tone and shape of my physique as well.’

SPORTS & FITNESS

Fitness Pro 17

ABOUT RYAN TERRY

“

I have always loved the fitness industry and joined a gym at the age of 14 which I thought would help to address the selfconfidence issues.

“

People often ask me… how and why did you get in to the fitness, modelling and competing industry? For me it was all about confidence and addressing my fears. As a child I wasn’t naturally a confident person although I did take part in every sport going that was available to me. I have always loved the fitness industry and joined a gym at the age of 14 which I thought would help to address the self-confidence issues I had developed. As my confidence grew from training 5x a week and seeing the change in my body I decided I wanted a goal in my training to give me that extra focus/determination. That’s when I decided to face my ultimate fear and step on stage and show people what I was building through hard work in the gym and discipline in the kitchen. At this point I was already a fully qualified plumber which I loved doing but fitness was always where my heart was. I started looking around for possible competitions to enter and came across Mister International. It was a male beauty pageant but there was some elements that would show physique i:e swimwear round so I decided to enter and have a go. I was absolutely gob smacked to find that I had beaten over 5000 applicants to win the title of Mister Great Britain and that I would be representing my country in Mister International which was held in Indonesia. Before I knew it I was on a plane touching down in Indonesia competing against 40 other countries form around the world for three weeks to win the prestigious title of Mister International. To my ultimate amazement and surprise I won the titles of Mister International 2010 and Best Body Award 2010. This is where my career began in the fitness industry.

I have always been brought up on…. to be the best you have to beat the best!!….. Rob Riches was a great idol of mine because of the condition he could get himself into and his

world class midsection, not to mention his overall success in the industry I love so much. To be able to stand on stage with my idol and compete against him was my ultimate goal at that time. The competition was the UKBFF UK Nationals in April 2013 and I was fortunate enough take first place and to be crowned the first ever UK National champion. That was it then I had officially got the competing bug and couldn’t wait to step back on stage. I was then selected to represent the UK Team at the biggest Amateur show in the world… The European Arnold Classic. That was now my goal and I had 6 months to make the improvements I needed in order to place in an international show. October 2013 arrived and before I knew it I found myself in Madrid registered and waiting to step on stage once again against over a 100 competitors from all over Europe. I won the Men’s physique short class which took me into an overall show where I was also fortunate enough to win that also so it was well beyond what I could have ever imagined. As if that wasn’t enough competing for one year I had one last job to do at the British finals a week after that so I composed myself and put off the food cheats for another week until after the British finals. This competition for me was by far the most nerve racking one for me as my whole family, friends and sponsors were in the audience and I knew Rob was competing and would be bringing his A game. It was a fairy tale ending to a great year for me as I won the first ever Men’s physique champion and was awarded my IFBB Pro card to top it off. Unbelievable year and could of asked for more. A massive THANK YOU to all my family, friends, sponsors and fans for their continued support and hopefully I can continue the success into 2014 and make the UK Proud.

PowerUp January 2015

FUTURE GOALS: Compete in America and represent UK in the Pro Leagues

ULTIMATE GOAL: To be crowned Mr Olympia

RYAN TERRY’S TRAINING REGIME: I train six days a week with one days rest to rest my body and muscles. My training schedule for the week is: MONDAY: Back/Abs TUESDAY: Chest WEDNESDAY: Biceps/Triceps THURSDAY: Shoulders/Abs FRIDAY: Quads SATURDAY: Hamstrings/Calves SUNDAY: Rest Day

WHAT SUPPLEMENTS I USE: USN Muscle Fuel Anabolic USN BCAA Power Punch USN Whey Protein – ‘I drink this after the gym so I don’t feel as sore the next day!’

SPORTS & FITNESS

FITNESS PRO

Featured: Fitness Pro

be a Manchester United member and win a trip to Old Trafford

Subscribe to the Manchester United Membership Card and enjoy an array of incredible benefits and experiences! To become a member, visit a VIVA stores and apply for the Membership package at only BD 29/season for VIVA subscribers and BD 39/season for non-VIVA subscribers. • 4 places to fly with the first team to watch Manchester United play in Europe • 4 chances to meet the new manager, David Moyes • 30 opportunities to watch the Reds play a match at Old Trafford • 10 opportunities to watch the first team train in Carrington • 10 autographed shirts by 11 first team players For more information, visit viva.com.bh Terms and conditions apply.

PowerUp January 2015

Workout Back

1 3

WIDE GRIP PULLUP Sets 4 Reps 12-15

} Grasp the bar with an over hand grip with your hands 1½ times shoulder-width apart. } Start from a deadhang with your arms extended. } Pull your chin above your hands by squeezing your lats together.

BENT OVER ROW Sets 4 Reps 12-15

} Leaning forward at thehips, grasp abarbell with hands slightly wider than shoulder-widthapart. } Pull the bar upto your abs. } Lower the weight under control.

SPORTS & FITNESS

WORKOUT: WEIGHT

CLOSE GRIP CHIN UP Sets 3 Reps 12-15

} Grasp the bar with an under hand grip with your hands around a hand’s width apart. } Start from a dead hang with your arm sextended. } Pully ourself up by squeezing your lats together. } When your chinishig her than your hands, pause for a second, then lower slowly.

DEAD LIFT Sets 4 Reps 8-10

} Standing with your feet shoulderwidth apart, grasp abar bell with analternatin ggrip,hands just outside your legs. } Lift the bar by driving your hips forward, keeping a flat back. } Increase the weight witheachset.

Featured: Fitness Pro

WELCOME TO OUR WORLD

At the heart of the most extreme missions are the exceptional pilots who experience daring feats on a daily basis and are prepared to entrust their security only to the most high-performing instruments. At the heart of the most extreme missions is the Breitling Avenger. A concentrated blend of power, precision and functionality, Avenger models boast an ultra-sturdy construction and water resistance ranging from 1,000 to 10,000 feet. These authentic instruments for professionals are equipped with selfwinding movements chronometer-certified by the COSC â&#x20AC;&#x201C; the highest official benchmark in terms of reliability and precision. Welcome to the sphere of extremes. Welcome to the Breitling world.

BREITLING.COM

SUPER AVENGER II

PowerUp January 2015

Q&A

with SPORTS & FITNESS

Dr Weiss Dr Scott Weiss, D.P.T., C.S.C.S., A.T.C., is the owner and director of Bodhizone for Human Performance and Physical Therapy in New York and a professor in the division of athletic training, health, and exercise science at Long Island University.

Personal Trainer 23

Why does my shoulder crack and pop during certain exercises such as pulldowns or shrugs? – John Dr Weiss: Popping, clicking, and snapping are different. If you’re not properly warmed up and hear a crack on the first couple of repetitions, sometimes that’s gas released from the joint, an action called a cavitation, similar to when knuckles are cracked. Resistance exercises can release gas from the shoulder. Don’t worry about this; continue your technique. If you’re doing reps and you hear a cracking/snapping on every rep, usually a muscle is tight, rubbing and causing friction around the bone. In that situation, stretch first, resume the same technique and the snapping should decrease or be almost non-existent.

I am trying to lose weight. I am doing cardio and weight training. In the morning a do a half hour aerobic video with weights then go into a total body weight routine. Then later I do at least 3 miles on the treadmill varying the incline and speed. I’m trying to work up to running for long periods of time. I am seeing slimming results in my legs and midsection, however I am not losing any weight, just sort of fluctuating through the same 5 pounds. What am I doing wrong? – Ali Dr Weiss: First of all scale weight really does not tell you what you need to know. Make sure you weigh yourself under the same conditions every time, preferably when you wake up in the morning. Diet also can affect your scale weight. If you eat extra carbs and salty foods your body stores extra water. If you see results in your mid-section and legs you are most likely toning up by adding lean body mass (muscle) while you burn a little bit of body fat measurement.

I am a 36 year old female and I weigh about 125 lbs. I am 5’3” inches tall. I built a lot of muscle and when I couldn’t afford to go to him anymore, I put on some serious weight. What can I do without just building the muscle back up again and making them even bigger? – Jenna Dr Weiss: First of all, muscle cannot be “turned to fat.” This is one of the most common fitness myths. Muscle and fat are completely different tissues with completely different metabolisms. Muscle is active tissue which the body does not like to use for fuel while fat is readily burned for energy and is predominantly stored subcutaneously (under the skin) throughout your body.

PowerUp January 2015

IN FOCUS

I feel we should develop a more holistic physical education policy to be implemented right from the early school stages.

SPORTS & FITNESS

Challenge Bahrain 27

A CHALLENGE FOR BAHRAIN Exclusive Interview

HH Shaikh Nasser bin Hamad Al Khalifa

n your view, how big a role does sports play in the education of Bahraini youth? Sports can be a powerful tool to promote the all-round growth and development of the youth of a nation. In Bahrain, under the patronage of His Majesty King Hamad bin Isa Al Khalifa, we are dedicated to provide all sorts of opportunities for our young people as far as sports is concerned. I strongly believe that an efficient physical education program equips people with vital qualities such as leadership, perseverance, social and moral character, self esteem, commitment to team work, problem-solving and organizational abilities. In today’s most challenging environment, such life skills only can help individuals to succeed in life, and that brings prosperity to the nation.

is hosting the prestigious World Sport Congress 56th ICHPER.SD Anniversary this December. Besides these, a threeday congress, to be held in cooperation with the International Council for Health, Physical Education, Recreation, Sports and Dance (ICHPER.SD) and the University of Bahrain, will be attended by officials from 120 countries. Several significant scientific research papers that are linked to health, sports, physical education and recreation will be discussed in depth at this Congress.

Challenge Bahrain is the first international half Ironman race ever held on the Island. Can you tell us more about the event? Challenge Bahrain is a triathlon that we are about to initiate with the aim of making Bahrain the centre of Triathlon in the Middle East. We are inviting various professional sportsmen from across the globe to participate. This sport has been acclaimed worldwide and we expect a big crowd here in Bahrain this year.

As Chairman of the Supreme Council for Youth and Sports, and President of the Bahrain Olympic How do you think it will affect Committee, how do you go about the Kingdom’s international promoting physical education? exposure? The Bahrain Olympic Committee (BOC) has recently taken a big leap ahead by initiating a variety of futuristic programmes for the youth of the country. All associations under BOC take special attention to nurturing the talents of our youth. We have a very good record of achievements in various regional and international events including the Beijing Olympics and Incheon Asian Games. BOC

Bahrain has a successful track record of organizing various international sports events. In addition to highlighting Bahrain as the centre of Triathlon in the Middle East by hosting Challenge Bahrain, we want to showcase the immense potential of Bahrain’s youth through this championship. I am sure that it will only enhance the reputation of Bahrain on the global sports map.

PowerUp January 2015

to burn as he hit the highway with speed and went about putting space between himself and the field. The first casualty of the day was Sebastian Kienle who punctured 30km into the bike. “I’m disappointed as I think I had my best bike legs ever today,” said Kienle. At the 30km mark Australia’s Tim Reed looked strong in third about 30sec back. The next group was Nils Frommhold, Tim Don (GBR), Luke Bell (AUS), Dylan McNiece (NZ) and Brad Kahlefeldt (AUS).

WOMEN’S CATEGORY

MEN’S CATEGORY Germany’s Michael Raelert returned to the winners’ circle today in commanding style to claim the world’s richest half-Iron distance prize purse and title of Challenge Bahrain champion. While Denmark’s Helle Frederiksen struck gold in the women’s race. After surrendering his lead late into the bike to fellow countryman Andreas Dreitz, Raelert clawed it back on the run to record one of the world’s fastest times over the half distance, Dreitz took second with Australian Tim Reed third. It was an emotional Frederiksen who

SPORTS & FITNESS

claimed her biggest win of the year. “I’m speechless because as many know I didn’t have the race I wanted at the World Champs so I wanted to make Challenge Bahrain my world championship and the field was actually better,” said Frederiksen. Frederiksen laid down a brilliant performance in all three legs to runaway with the win from Rachel Joyce (GBR) and Jodie Swallow (GBR) in one of the most exciting women’s races seen. As expected Dylan McNiece (NZ) led them out of the swim from Pete Jacobs (AUS), Raelert, Eric Watson (AUS), and Tim Don (GBR). Raelert seemed to have pent up energy

The women put on an outstanding race today, Jodie Swallow (GBR), Annabel Luxford (AUS), Helle Frederiksen were first out onto the bike but in close proximity were the dangers, Rachel Joyce (GBR), Angela Naeth (CAN) and Jodie Stimpson (GBR). Showing what a big talent she is Frederiksen was the best across all three legs today, with a solid bike which Swallow, Joyce and Luxford lead for a long time but all the women remained in close touch.

Challenge Bahrain 29

CHALLENGE IN NUMBERS } The world’s richest half-iron distance with total prize purse of USD 500,000. } First place prize of USD 100,000. } Participation of 1,000 plus athletes.

Off the bike four girls ran onto the Bahrain International Circuit together, Frederiksen, Luxford, Joyce and Swallow all with their game faces on and a determination to cross the tape first for the USD100,000 first place prize. Running through the Al Areen Wildlife Park they were shadowed by the wildlife which they all agreed was a great distraction. “On the bike I just focused on the girls in front and just kept my mind very simple. I could see I had a lot of power on the bike. Jodie stuck with me on the run but it wasn’t frustrating,” said Frederiksen. Frederiksen and Swallow ran shoulder to should before Frederkisen stepped up the pace and the elastic band eventually broke. “I know she can run hard – but we couldn’t keep that pace, and in the end it’s all about who’s hurting the least,” said Frederiksen. An emotional Frederiksen said this was her World Championship win. Joyce overtook Swallow in the last kilometres of the run to grab second and finish off a very successful year, Swallow hung on for third. The Kingdom of Bahrain turned on perfect race conditions for the 1000 plus athletes in the first international triathlon here; all agreed it was an enormous success.

SWIM BIKE

RUN

PowerUp January 2015

MEN

RESULTS

“It was a relief to cross the line! I couldn’t have dreamed of a better way to finish my 2014 season, it’s crazy,” Helle Frederiksen “I never thought this would be possible, how we are treated, the hospitality, the people. It’s incredible. This is far above any race I’ve done before – whether it’s world championships or any other race,” Michael Raelert SPORTS & FITNESS

CHALLENGE BAHRAIN

WOMEN

QUOTES FROM THE CHAMPIONS

1 2 3 4 5 1 2 3 4 5

03:38:23 Michael Raelert (GER)

03:41:06 Andreas Dreitz (GER)

03:41:06 Tim Reed (AUS)

03:42:04 Eneko Llanos (ESP)

03:44:29 James Cummana (RSA)

03:55:50 Helle Frederiksen (DEN)

03:58:15 Rachel Joyce (GBR)

03:58:39 Jodie Swallow (GBR)

04:00:17 Annabel Luxford (AUS)

04:00:48 Angela Naeth (CAN)

Featured: Fitness Pro

M.O.R.E. AERODYNAMIC 速

GET FASTER 2015 REACTO The most aerodynamic production bike in the world with class leading comfort. (Tour 02/2014)

Exclusively distributed in Australia by Call 1300 361 686 for your nearest dealer. http://bit.ly/MERIDAReactoMF

www.MERIDA.com.au

MERIDABIKESAUS

PowerUp January 2015

45˚

THE PUSHUP

Try this unconventional A shoulder builder that guarantees results.

HOW TO DO THIS MOVE A. Assume the position by kicking up into a near

hand stand and using your core strengt handarms to holdyouthere. Can’tmanagethis? Use our build up moves (see box below) to work your way up to it.

B. Lower your self until your chin almost touches

the ground, then push back up. If you can stay steady at the top, you have our undying respect.

THE BUILD UP

It takes a lot of practice to nail a 45˚ handstand — here’s howto get there.

THE BALANCE The static, entry-level version. Put your weight on your hands and raise yourself off the floor with your knees tucked. Don’t worry about the pushup at this stage.

THE TUCKED PRESS Perform the above move, and try doing a pushup to work on your strength and balance. Once you’ve done that a few times, you’re ready to attempt the full version.

SPORTS & FITNESS

WORKOUT: WEIGHTS

here’s no Photoshop trickery here — thisman is genuinly doing a handstand pushup at a 45˚ angle. And if you thought handstand pushupswere hard, this takes things to awhole new level — but will get you maximumrespect in any gym. “Thismove challenges your balance, co-ordination, shoulders, arms and core,” says Spartanfam trainer Dwayne “Coop” Cooper, pictured demonstrating it. “Just being strong won’t cut it — you need the balance of a cat, too.”

Find us on

Get in Shape for Summer! Create unrivalled memories this May by treating your family to membership of the stunning Royal Country Club and make sure you’re all in shape for summer! Membership rates for the Royal Country Club start at just BD 55 for an individual and only BD 75 for the whole family for one month and benefits include: • unlimited access to gyms, saunas, steam rooms, fitness studio • unlimited access to temperature-controlled outdoor swimming pool, multi-purpose sports court, beautiful gardens and children’s play area • preferential rates on all fitness classes & personal training sessions Annual and six monthly memberships with superb additional benefits are also available now. For full information and to sign up today, visit our website or call the Membership Hotline on +973 17 750110.

The Royal Golf Club website is available to you 24/7 all year round. Keep up to date with everything going on at the Club, view our latest offers and news, reserve a table in any of our restaurants or book your next tee time. www.theroyalgolfclub.com

PowerUp January 2015

Are you on the quest to build your body and tower above the rest? I have given you tips and ideas on how to eat for size but there is a key part which I have not yet discussed with youâ&#x20AC;Śtraining!. Here are my tips for a beginner on body building training.

A Beginnerâ&#x20AC;&#x2122;s Guide to

SPORTS & FITNESS

Workout: Weights 35

SPLIT ROUTINE (PPL) This is a very common training protocol for beginners and is referred to as ‘PPL’ (push, pull, lower), where the whole body is trained over 3 days in a week.

PUSH The ‘push’ day consists of all muscles in the upper body that press a bar, dumbbell or machine away from the body. These are the pectorals (chest muscles), deltoids (shoulder muscles) and triceps.Focusing on compound exercises will work all three muscles.

PULL The ‘pull’ day consists of exercises that draw the arms into the body. These will therefore target the back muscles: traps and lats, rear deltoids and bicep muscles.

LOWER The ‘lower’ day targets all the muscles in the legs: quads, hamstrings, glutes and calves. Using compound exercises such as squats and lunges are great to work the legs in general but predominantly exercise the quads.

6 WEEK WORKOUT PLAN – PPL Monday: Push

Friday: Lower

Flat bench press 2x 8-12 repetition Incline dumbbell press 2x 8-12 Flat dumbbell flys 2x 8-12 Military Press 2x 8-12 Lateral raises 2x 8-12 Cable push downs 2x 8-12

Squats 2x 8-12 Stiff leg deadlift 2x 8-12 Leg extensions 2x 8-12 Hamstring curls 2x 8-12 Standing calf raises 2x 8-12 Crunches 2x 15 Leg raises 2x 15

Wednesday: Pull Deadlift 2x 8-12 Wide grip pull downs 2x 8-12 T-bar rows 2x 8-12 Upright rows 2x 8-12 Barbell curls 2x 8-12

PowerUp January 2015

Mixed Interval Training SPORTS & FITNESS

his mixed interval workout is a type of high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout. For this workout, youâ&#x20AC;&#x2122;ll cycle through three levels of intensity during your work sets â&#x20AC;&#x201C; very hard (e.g., Level 9 perceived exertion), moderately hard (e.g., Level 8) and somewhat hard (e.g., Level 7). You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity.

Workout: Cardio 39

TIME

INTENSITY/SPEED

PERCEIVED EXERTION

5 min.

Warm up at an easy-moderate pace

4-5

5 min.

Baseline: Increase speed gradually to slightly harder than comfortable

Mixed Interval Block 1 30 seconds

Increase your pace/resistance to work all out

30 seconds