Welcome to the No Man’s Land Circuits, part 2 of our Batman workouts.  This phase covers weeks 2-3 of the series and is the hypertrophy phase. This is the opportunity to build on the foundation circuit from the previous week. Take back Gotham! Table of Contents Introduction About the Hypertrophy Phase: Now we have worked on foundations in Week 1, we’ll move right into the second phase of our Batman workout. This phase will put more focus on maximizing hypertrophy. This phase lasts 2 weeks (weeks 2-3) and involves full-body workouts 6 times per week. The 6 day split cycle will ag ..read more

Welcome to our Dark Knight Returns – The Batman Workout –  Working through issues? Lots of hidden angst you need to get rid of? These workouts are for you!! Welcome to the Batman Workout – a training programme meticulously designed to channel the resilience and determination of Gotham’s Dark Knight. This program is not just about physical prowess but also about mental fortitude, challenging you to push beyond your limits in strength, cardio, and agility.  Are you ready to rise to the challenge and become the hero Gotham deserves? Table of Contents Introduction Batman, al ..read more

Welcome to the Dark Knight Returns circuits, the final part of our Batman workout series covering weeks 6-7.  This phase covers Endurance training, so expect more reps and sets! Gotham has forgotten you, remind them who you are! Table of Contents Introduction About the Endurance Phase: Lastly, we’ve got phase 3 – which is the Endurance circuits which run from weeks 5-7. This phase will test your muscular and cardiovascular endurance. This phase lasts 2 weeks and involves full-body workouts 6 times per week. The 6 day split cycle will again cover chest, back, arms, legs, cor ..read more

Welcome to the Wargames circuits, part 3 of our Batman workout series. This phase covers weeks 4-5 of the series and is the strength phase. Expect lots of heavier weight and barbell related circuits. Let the games begin!! Table of Contents Introduction About the Strength Phase: This phase lasts 2 weeks (weeks 4 and 5) and focuses on building strength and size. The split during this phase involve full-body workouts 6 times per week with sets in the lower ranges (6-8 reps approximately). Weights during this phase should be in the 75-90% of the one-rep max (1RM) for each exercise. Since ..read more

You have to begin somewhere, even if you are the Batman!  This baseline strength and conditioning workouts will prepare you for what is to come. War in Gotham! Table of Contents Introduction About the Foundation Phase: This phase lasts 1 week and focuses on building a foundation of strength and conditioning.  This foundation workout serves as the launching point for the weeks ahead, focusing on building a solid foundation of strength, endurance, and mobility. The primary objective is to familiarize users with the types of resistance exercises that will be utilized throughou ..read more

Welcome to our exploration of ‘Red light foods’, the modern dietary pitfalls. Join us as we uncover the hidden dangers of refined grains, unhealthy condiments, sugary beverages, and overreliance on stimulants. Discover how to navigate these challenges for better health and well-being. Introduction In a world filled with tempting but not-so-healthy food choices, it’s crucial to pay attention to what we’re putting into our bodies, especially if we are seeking to get fit, lose weight, or pack on muscle. You cannot expect your body to be healthy and function optimally if the food you are us ..read more

The Odysseus Workout is the third in our series of Legendary Hero Workouts. Functional and Bodyweight Circuits inspired by ancient legends. Be brutal to yourself and get noticed by the Gods! Click the link below to skip the introduction and go straight to the workout! War Veteran Odysseus is a legendary Greek hero renowned for his cunning intellect and unwavering determination. A key strategist in the Trojan War, Odysseus devises the infamous Trojan horse, leading to the city’s capture and the war’s end. Following the fall of Troy, Odysseus embarks on a perilous journey home ..read more

Welcome to the world of Girevoy Sport and the dynamic, comprehensive workout that is the Kettlebell Long Cycle. In this post, we shall delve into the technique of this exercise and explore its myriad benefits in improving strength, endurance, and overall fitness. Introduction The kettlebell ‘long cycle’ is a cornerstone of Girevoy Sport (GS) or kettlebell sport, renowned for its ability to enhance strength, endurance, and overall functional fitness. Widely embraced by athletes across various disciplines, its integration into fitness routines has surged owing to its versatile nature and ..read more

Welcome to our Fight for Arrakis – The Dune Workout! Inspired by the novel, the film Dune and its upcoming sequel! Channel the spirit of the rival factions vying for dominance in the unforgiving terrain of the desert planet. These tailor-made workouts are designed to fuel your journey to greatness amidst the shifting sands of destiny. Introduction Welcome to the Dune Workout – a set of workouts inspired by the universe created by the works of author Frank Herbert.  A couple of years ago I watched a movie that blew my mind in terms of storyline, visuals and concepts. Every now and ..read more

Struggling to catch those elusive Z’s? ‘Enter Sandman’ is your go-to guide for transforming restless nights into peaceful slumber. From mastering sleep hygiene to unlocking the secrets of relaxation, this post has everything you need to drift off into dreamland effortlessly. Introduction In our previous posts on the subject, we have delved into why we sleep, its function and purpose. As well as the science of sleep – to help us get to grips with everything going on behind the scenes. Like a car mechanic, you need to know where the fault lies to fix the problem.  So whether the ..read more