Whether your routine has grown a little tired since the beginning of the year or you’re always on the lookout for new exercises, our expert trainers are always available to keep your workouts fresh and innovative. Case in point: Bay Club South Bay Trainer Julian Lindsay, who is always full of ideas to make your visits to the Bay Club fun and exciting. Here, Julian demonstrates an explosive workout that can be incorporated into your routine to build muscle, from head to toe.
Kettle Bell Swings | 1–3 Sets
Perform 10–20 reps for each set. Use a kettlebell with an appropriate weight; Julian recommends around 15 lbs.
Challenge: Increase rep range, weight, or speed when performing the exercise.
Knee Ups with Pull-Up | 2–3 Sets
Using a pull-up bar, complete 10 knee ups with 10 pull-ups for the first set, then 5 knee ups with 5 pull-ups for the second set.
Challenge: Try performing your knee ups in the front as well as both sides of the abdominal wall, targeting your obliques, then go into normal pull-ups.
Burpee Box Jumps | 1–3 Sets
Depending on your fitness level, complete the following reps for each set:
Set One: 12″ plyo box, 15 jumps
Set Two: 18″ plyo box, 10 jumps
Set Three: 20″ plyo box, 8 jumps
Challenge: Increase rep range and plyo box height.
Wall Balls | 3 Sets
Using a medicine ball, complete the following reps for each set:
Set One: 14-lb medicine ball, 20 reps
Set Two: 16-lb medicine ball, 15 reps
Set Three: 20-lb medicine ball, 10 reps
Challenge: Increase medicine ball weight and rep range.
Note: This workout may feel advanced, but it’s scalable to any level. Contact Julian Lindsay if you would like to discuss any adjustments to suit your needs.
Bonus: Julian is also available for fitness tips, too! Interested in training with Julian at Bay Club South Bay? Click here to contact the fitness department.
Do you have a fitness-related question? Let us know in the comments below and our fitness experts will answer it!