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Exercises

How to calculate your nutrition macros

Ok let’s keep it simple as there’s a lot of fluff and complication out there.

Calculating

How to calculate your nutrition macros. Here’s 5 simple steps to calculate your macro intake so you can use it to gain weight (muscle mass) or loose weight (get lean / ripped) whilst using a travel workout or home workout plan. Everyone is different and everyone has their own unique numbers. I learnt the huge benefit of calculating macros and flexible dieting from Nick…

Six best TRX exercises for arms biceps and triceps

Six best TRX exercises for arms biceps and triceps. In my Mexican back garden here on a lovely sunny morning. The six best TRX exercises for bigger arms, incorporate these six exercises into your training for adding growth to your arms. It’s all about slow negative and squeezing at the top. Ideal when travelling, in your home, in a park or anywhere for that matter. No gym no problem.
You can pickup a TRX here . You can find my exercise…

The best three TRX exercises for abs

The best three TRX exercises for abs are ideal when travelling, in your home, in a park, anywhere for that. No gym needed. Keep it slow, controlled and squeeze.
You can pickup a TRX here or a new favourite, those little yellow dumb bells you can see in the bottom corner, Drybells. The portable kettle you can fill with sand. I’m addicted to it. You can find my exercise videos with that here and travel workout plans here.

Kettlebell FAT BURNER workout

Full body Kettlebell FAT BURNER workout – The BEACH BURNER! Had my new beach beat tunes on with @ddarkonline blasting out the portable speaker for this killer workout, vols up 🔊! (original music video here)

Using a Drybell filled to 16kg with sand.1 squat1 kettle bell swing2 squats2 kettlebell swings3 squats3 kettlebell swings…. and so on until failure, non stop.My PB is 30 before game over. Go on, BEAT IT!

Progresso beach near the beautiful little town of Merida

You can find…

The HUGE benefits of drinking Yerba mate

Yerba Mate a drink from Argentina, a drink of culture, a drink with huge nutritional benefits.
The HUGE benefits of drinking Yerba mate. Walk around any street in Uruguay and you will see 99% of people holding a flask and what looks to be a wizards cauldron. In similar fashion you will see the same all over Argentina but more so in social situations and at work. I have an Argentinian friend who will drink 5L of Mate a day.

I’ve been drinking this…

Resistance band shoulder workout

Resistance band shoulder workout. Shoulders super-set band exercise to add muscle mass in my Mexican back garden.

These are great to do before a planned work-out to increase shoulder size over time if you feel they’re flagging. Whether a squat day or chest day do this superset before hand to gain extra training around your current shoulder training.

50 reps shoulder press
50 reps trap pull

The portable kettle bell for home and travel workout

The portable kettle bell for home and travel workout.

I honestly couldn’t live without this little fella, the Drybell. I initially found it here on Amazon, it’s became my go-to almost every day for travel exercising in some way.

It’s a portable kettle bell you can fill with water up to 10kg and sand up to 17kg meaning the variety is endless no matter where you are.

I’m not a one for preaching about fitness utensils and the greatness of  things such as…

Kettle bell and body weight shoulder workout tri-set

Kettle bell and body weight shoulder workout tri-set. Add muscle mass hypertrophy to your shoulders with this body-weight and dry bell tri-set.

Aim for:

6 reps of shoulder press
12 reps of side to front raise
24 reps of prone fly

3 sets

You can grab a Drybell from here. They’re incredible for training any way any where.

Supplements that stop you loosing muscle mass

Supplements that stop you loosing muscle mass.
BCAA
The foundations of protein synthesis and muscle building. The body can’t produce these and so they must be ingested from food/supps. It’s often difficult to find adequate sources of nutrition to supply your body with the required levels of BCAA for maintaining and increasing fitness whilst travelling. Having these little gems helps with that. Grab them here
Glutamine
Taking these supps aids in reducing muscle breakdown and improves protein metabolism. Glutamine is the most common…

Resistance band arms bicep workout

Resistance band arms bicep workout. Build bigger arms specifically biceps with this one bands super-set exercise. Great to do on a morning or night to give extra training to your arms around your routine or involve them with your routine.

Aim for:

12 reps of flat palm curls
straight into
24 reps of hammer grips curls

3 sets

You can find my band workout plans here

Resistance band arms triceps workout

Resistance band arms triceps workout. Build bigger arms specifically triceps with this one bands super-set exercise. Great to do on a morning when you wake or on an evening before you sleep to bring more growth to your arms.

Aim for:

12 reps of hammer grip band pull downs
straight into
24 reps of flat palm push downs

3 sets

You can find my resistance band workout plans here

TRX legs workout for home and travel

TRX legs workout for home and travel. Growing these chicken legs in my Mexican Cabina here with a TRX legs superset exercise. It really challenges your cardiovascular also and builds one might sweat up.

Aim for:

12 reps of single leg alternate jumping pistol squats
straight into
12 reps of jumping squats

4 sets

You can find my TRX workout plans here

The best natural pre-workout nutrition and supplements

The best natural pre-workout nutrition and supplements. You can’t beat the Mexican nomad fitness life. After waking I’ll normally have a cleansing tea of mate and lemon followed by:

Banana – 1
BCAA – 1 tab
Glutamine – 1 tab
Mexicans finest coffee with a dab of natural plant sugar

The water bottle I use whilst exercising has salts and whey protein in. Fuelled.

Why the supps? Well,

BCAA: Foundations of protein synthesis and muscle building. The body can’t produce these and so they must be…

TRX chest workout for building strength

TRX chest workout for building strength. Build chest strength without a gym using a TRX and this one exercise in a park. 1 set involves 4-7 reps on each arm. Repeat for 4 sets.

You can find my TRX and resistance band workouts here

TRX tri-set workout for building triceps arms

TRX tri-set workout for building triceps arms . Build big triceps without a gym using a TRX and this tri-set routine in a park.

1 set involves these exercises done back to back:

TRX L hold 10 seconds
TRX tricep extension – 12 reps
TRX close grip push up – 24 reps
* repeat for 4 sets

You can find my TRX and Bands plans here

TRX exercise for abs

TRX exercise for abs. Test your TRUE strength with this TRX tricep L hold and abs burner hanging from a tree. Build up to this move, master it and you’ll be laughing.

Once you’ve locked out your position using your shoulders and triceps slowly begin pumping your knees in and out to your chest and back.

You can find my TRX workout plans here

TRX exercise for building abs and getting lean

TRX exercise for building abs and getting lean. Another cracking day in a London park. These are great to warm-up your hips before exercising and for burning out those abs.

Aim for failure and repeat for 3 sets.

You can find my TRX workout plans here

This is the best workout warm up before exercising

This is the best workout warm up before exercising. It’s a full body activator warming all muscles and joints. Along with improving your coordination it will also make your muscles adapt. Memory muscle exists and repetition over time means your muscles learn what to do when. Good to know in case you need to fight over a space in the park!

Go dance around your TRX like Ali.

You can find my TRX workout plans here

TRX leg workout and exercise routine

TRX leg workout and exercise routine. In the lovely Hyde park of London here. Burn your quads out with this one TRX leg exercise in a London park. Slow 3 seconds down and explode up lifting your knee to chest to work your core and balance.

Aim for:
12-15 reps
4 sets

You can find my TRX plans here

TRX and resistance band workout for arms biceps

TRX and resistance band workout for arms biceps. Build big biceps with this TRX and Cross-Fit band tri-set arms workout in a park.

1 set:

1) TRX bicep curl slow negative – 8 reps
2) Band curl slow negative – 12 reps
3) Band fast hammer curl – 24 reps
*Do one after the other no rest between exercises.

Repeat for 4 sets. 1 min rest between sets.

You can find my TRX and bands workout plans here

TRX and rucksack leg exercise workout

TRX and rucksack leg exercise workout. Build big quads and hamstring muscles with this one TRX and rucksack exercise in a London park. Take it slow especially on the deadlift part.

Aim for:
12-15 reps on each leg
4 sets

You can find my TRX workout plans here

Exercise for lower back pain and hips strengthening

Exercise for lower back pain and hips strengthening. In a lovely london park on a bright sunny day. These are a perfect warm-up before lifting. Control is key. Stretch before hand and go as high as you feel comfortable, building up that height over time.

You can find me TRX workout plans here