STAY MOTIVATED - With Dan Walls High Intensity Workout


I don’t know what makes you tick, but for me, you can’t beat the sense of accomplishment after completing any kind of high intensity work. Whether it’s completing a single exercise, or a gruelling circuit, that feeling you get when it’s all over and you are victorious is addictive and what motivates me to push the boundaries and see exactly what my body and mind is capable of.

A string of rubbish training sessions that serve no reason for personal reward or accomplishment can quickly demotivate us and stop our progress dead in its tracks. For this reason, it’s imperative we are constantly challenging ourselves with killer workouts. This will keep our motivational fire burning and enable us to keep progressing.

Below I have laid out my top 5 high intensity exercises that are guaranteed to get that heart racing.


Battle ropes

Battle ropes vary in length, weight and thickness, but all serve the same purpose – providing an immense workout. Waving, slamming a whipping these heavy-duty ropes will have you feeling muscles you never knew you had. This low impact, high intensity training tool is used mainly for strength and conditioning and it will have your metabolism on fire.


Sled pulls

Another conditioning tool used by athletes from many sports is the weighted sled, a basic but extremely effective bit of kit. Bag some weights on there, set a distance and push, pull, drag it forwards, drag it backwards until your legs and lungs feel like they are going to explode. Once your legs get tired, it gets harder, so you better give your all until you’ve reached your distance. Get inventive with how you use it – there are no rules. You can also row it, double arm and single arm to target the back or curl it towards you to target the biceps. The list of potential exercises is limited only to your imagination.


Power bag clean and press

A power bag is a well-designed bag of sand with handles. They come in a variety of sizes and weights and can be pretty much used to do any weighted exercise going. The sand moves inside making the bag uneven which gives it that extra element of discomfort and difficulty. As we are aiming for a high intensity workout, movements that use the most muscle groups at once, like the clean and press, are ideal. Quads, glutes, core, arms, shoulders and traps are all used during these exercises. Pick up a heavy power bag and go for strength or pick up a lighter one and aim for continuous exercise for a certain time period. Both methods are guaranteed to leave you with post-workout pain!


Tyre flips

The key is to find a tyre that you can flip at about 50% of your maximum strength. This will enable you to be able to flip the tyre numerous times without sacrificing form (yes, there is a form for tyre flipping). It’s basically the same movement as a deadlift, so head up, back straight and push the floor away through your feet to get the tyre up. Then simply push it over and repeat.


Bag or pad work


No previous boxing experience is needed, just a little hand eye coordination so you don’t hit your partner in the face. It’s a bonus if you have a partner or PT who knows what they’re doing and can hold the pads while giving you various combinations and keep you moving round the ring or area. Quick bursts or punches, keeping that guard up, and constant movement for a couple of minutes per round will have your shoulders and lungs burning like mad. You could also do this on your own with a hanging bag, moving round the bag throwing flurries of punches and even some kicks if you’ve had a really bad day.




About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
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