August 16

Airport Pint & A Leg Workout To Try


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The airport is probably the only place it’s socially acceptable to have a pint before 6am. That’s what I’m doing right now.

Myself and Sarah have our first long holiday since Thailand in 2013 today.

2 weeks in Greece, back for a day and then off to a friends wedding in Spain for 4 days afterwards.

…but don’t worry – I’ll still be hassling ya with emails and blog posts 🙂
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The reason for that is I try as best I can to 80/20 my life. The pareto principle. 80% of your results come from 20% of your efforts.

The numbers aren’t STRICTLY true, but the spirit is what’s important. Most of your results come from a small number of things you do consistently.

A good example from a body comp perspective is taking 90 minutes 2x/week to prep meals rather than trying to cook every day.

And for me – this daily email and daily blog are the most important thing I do to keep RevFit moving forward

But I digress. This is a short message. And a quick workout for you to try…

We hit this yesterday in the gym, give it a shot and let me know how you feel after it;

A) Squat 70% 4×8 w/ 90s recovery between sets
B1) Tempo Squat 50% x8 w/ 3 second down portion
B2) Arnold Press x12 – rest 90s and repeat for 3 rounds
8 minutes to complete as many rounds as possible of:
C1) Push Up x8
C2) Dumbbell Row x12
C3) Goblet Squat x16
*rest 1 minute, then*
D) Air squats – 20s work / 10s rest x8 – complete as many rounds as possible

Should take about 45 minutes to get it done, but you’ll be feeling it for a while after 😉

It’s a great workout for anyone looking to increase conditioning and work capacity at the start of a training cycle before pushing on to heavier strength based works.

Any Qs, just holla.

James “leaving on a jet plane” Hanley

TL;DR – do the small things with big impacts & try that workout


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