Ok let’s keep it simple as there’s a lot of fluff and complication out there.
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. 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 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.
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
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.
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.
Supplements that stop you loosing muscle mass.
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
Taking these supps aids in reducing muscle breakdown and improves protein metabolism. Glutamine is the most common…
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.
12 reps of flat palm curls
24 reps of hammer grips curls
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.
12 reps of hammer grip band pull downs
24 reps of flat palm push downs
You can find my resistance band workout plans here
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.
12 reps of single leg alternate jumping pistol squats
12 reps of jumping squats
TRX core exercise and workout. Build HUGE arms and a popping six pack with this one TRX exercise hanging from a tree. Build up to it and practice. Make sure you are fully warmed up before engaging with this.
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!
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.
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.