UFM PT BUSINESS PARTNER WORKOUT

Each issue, Brad Sheppard, Ultra FIT’s resident Personal Trainer hands you a detailed step by step plan on how to best get in shape, and what exercises would be best suited to achieve your goals. The information contained in these articles will provide you with a guide on how you could incorporate this into your current regime.

CLIENT CASE STUDY 6

Being in business can be very rewarding, however it can also oft en be a challenging experience. We oft en say to our students and clients that “If you’re in business – it will be the best personal development program for you on the planet. That’s because it (business) will take any and all of your unresolved issues and smear them right over your face!”

You also hear many of the common statements people make about business – things like: “Business is risky, business is scary, business takes over your life, businesses don’t turn over a profit for “x” years, don’t get into business with your spouse, friend or family members… The list goes on and on!

So why on earth would you get into business for yourself? It sounds as though the risks are too high. If you listen too much to the ‘advice’ of those that are giving it, you might begin to believe that too.

Well, the good news is that I’m here to tell you that you can have it all. You can have a successful business that provides the lifestyle you want, and be living it every single day.

The above statement is exactly how my business partner (Jason Urbanowicz) and I constructed our working relationship. We created a successful business that allows us to enjoy the things in our life that matter the most. For us this includes quality time with our wives (who are also involved in the business, by the way), spending time with our children and having time to do the activities that make us happy. And one of those activities is our Business Partner Workout (BPW).

OUR SHARED HISTORY

They say that business and friendship don’t mix. Well we first met on the bodybuilding stage at the 1990 Mr Logan City Bodybuilding Championships. We were both 15 years old, oiled-up and onstage flexing whatever muscles we had at the time.

Needless to say that 21 years down the track, we’re still working out like there is no tomorrow. Not surprisingly we also attribute a great deal of our business success and positive outlook to what was so powerfully engrained in us during our early bodybuilding days. Th at ingrained belief is that our ongoing BPW’s physically and mentally harness our mutual strength and focus – thus maintaining the growth in every aspect of our lives.

THE BUSINESS PARTNER WORKOUT

The beauty of Personal Training is that it allows us to continually alter the intensity, loads, exercises and variables according to our client and their needs – therefore we oft en find that although we may love to use certain drills and combinations, no two workouts are ever the same. One of our typical Business Partner Workouts is as follows:

Exercise Sequence 1 (12:00mins)

HANGING KNEE’S TO ELBOWS + SUMO DEADLIFT / HIGH PULL + PRONE JACKNIFE + BURPEE TRAVELLING JUMPS

Exercise	Set	Reps	Tempo	Time	Rest	Comments
Hanging knees to elbows	2	Max	1/1/1	45 secs	15 secs	Draw same side knee to elbow
Sumo deadlift / high pull	2	Max	1/0/1	45 secs	15 secs	Wide stance and close grip
Prone Jacknife	2	Max	2/1/2	45 secs	15 secs	Draw belly button in to spine
Burpee travelling jumps	2	Max	Powerful	45 secs	1 min rest after 1st round	Try to reach maximum distance

Hanging Knees to Elbows

Sumo Deadlift / High Pull

Prone Jacknife

Burpee Travelling Jumps

Exercise Sequence 2 (12:00mins)

DUMBELL MAN MAKERS + PLATE WOODCHOPS + CABLE PULL / DUMBELL PRESS + DUMBELL UPPERCUT / LUNGE

Exercise	Set	Reps	Tempo	Time	Rest	Comments
Dumbell Man Makers	2	Max	2/0/2	45 secs	15 secs	Keep good posture throughout
Plate Woodchips	2	Max	2/1/2	45 secs	15 secs	Straighten arms to increase load
Cable Pull / Dumbell Press	2	Max	Powerful	45 secs	15 secs	Draw shoulder blade around to spine and punch dumbell toward cable
Dumbell Uppercut / lunge	2	Max	2/1/2	45 secs	1 min rest after 1st round	Move 45 degrees from centre on each lunge

Dumbell man makers

Plate Woodchop

Cable Pull / Dumbell Press

Dumbell Uppercut / Lunge

Exercise Sequence 3

SINGLE ARM INVERTED PULLS + DUMBELL SNATCH (TABATA)

Exercise	Set	Reps	Tempo	Time	Rest	Comments
Single arm inverted pulls	8	Max	1/0/1	20 secs	10 secs	Alternating – 4 sets on the right hand side and 4 sets on the left hand side
Single arm dumbell snatch	8	Max	1/0/1	20 secs	10 secs	Alternating – 4 sets on the right hand side and 4 sets on the left hand side