X-45 Wind Energy (HIIT) Tuesday! (Deck of Cards)

X-45 Wind Energy (HIIT) Tuesday! Our turn to do the Deck of Cards! Variety is the spice of life! Here is my version of the game. We did a light bodyweight version today. Next time…will not be so polite! Stage 1 – 30 Minutes –…

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The Power of Conditioning

The Power of Conditioning   There are many people out there who preach specific training methods based on an internal culture or a belief system that is taught. This is fine but the reality is that in order to understand how the science of the…

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X-Element 21/01/2015

X-Element 21/01/2015 Pull Up Complex One of the most humbling of skills in the gym…The Pull Up! Let’s be honest. This is totally dependant on your body weight and strength weight ratio? Well….thsi is true but you are never going to become any good at them…

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Sebastian’s Workout 11/01/2015

Sebastian’s Workout 11/01/2015 Neuroscience is of great interest to me and is of great relevance when programming, coaching and implementing an understanding of what is required to obtain the greatest response throughout the body as a whole.  The nervous system is essentially in control of all…

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X-Element 06/01/2015

X-Element 06/01/2015 This was a session based on the numerous chalk handprints left on the wall by our wonderful members.  I used Pythagorus theorems to workout this very tough session. 🙂 I did this myself and recorded the following times. Stage 1 – Warm Up  Warm Up Of…

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X-Element 27/12/2014

X-Element 27/12/2014 Everyone enjoyed this session and we used the entire gym Zone Workout – 39min Working in all parts of the gym – 5 Zones (Dumbell, Functional, Lifting, The Rocket, Plate Loaded) 2 Skills in each zone 30 Reps per skill 300 Reps in total…

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X-Element 24/12/2014

X-Element 24/12/2014   Stage 1 – Warmup Warm Up of the Week   Stage 2 – Resistance – Eccentric Focused – 3 Sets DB Lateral Raises DB Hammer Press DB Bicep Curls   Stage 3 – Resistance – 3 Rounds Barbell Press Barbell Lunges Cardio…

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Sebastian’s Workout 20/12/2014

Sebastian’s Workout 20/12/2014 My personal progression is based on a dedicated desire for self improvement.  A goal.  Short term and long.   Mental and physical.   I just get it done.   It is not easy to always get yourself up for training, get yourself…

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X-Element 17/12/2014

X-Element 17/12/2014   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – Super Set Military Press Incline Bench Rear Delts   Stage 3 – Balance/Strength KB Single Leg Extension   Stage 4 – Push/Pull – 30:10 – 3 Rounds TRX…

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X-Element HIIT 16/12/2014

X-Element HIIT 16/12/2014 Stage 1 – Warm up Warm up Of The Week Stage 2 – TABATA VARIATION – 6 Skills – 30 Minutes Sled Shuttle Thrusters Band Shuttle Tosonator Box Jump Bulgarian Bag Squat Stage 3 – Ride – TABATA Bikes Stage 4 –…

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The Secret – Carb Cycling, Fat Loss and Muscle Gain

  Subscribe to our mailing list * indicates required Email Address * First Name Last Name Full Name   The Secret – Carb Cycling, Fat Loss and Muscle Gain with Sebastian Jago Ellis I have been doing a lot of reading and research into the…

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X-Element 10/11/2014

X-Element 10/11/2014 Working on some strength, isolation technique, core and again ensuring constant variations in our programming. Stage 1 – Warmup Warm Up of The Week   Stage 2 – Super Sets Seated Row / Plank Leg Press / Wall Sits Chest Press / Back…

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X-Element Short Promo Video

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Sebastian’s Workout 8/12/2014

Outdoor session Elements4Life – Functional Gym & Personal Training Warmup 2 Minute Strong Row 3 Rounds TRX Pushups The Workout 1 Round – 90KG Hex Farmers Walk + 5 Deadlifts Every 15 metres. KB Swings 7 Rounds Remaining Rounds – 70KG Hex Farmers Walk +…

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Muscle Growth & Volume

Muscle Growth & Volume When your desire is to burn that fat & build muscle, just remember weight training is not just about how heavy you can lift. For maximum growth, for maximum results, you need consistency, muscle tension and muscle stress. So while adding…

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The Chin Up

The Program Phase I Timeframe:?Four Weeks Method:?Volume Every day you’re going to do several sets of chin-ups. You’ll never go to failure on any set and you’ll separate each set by an hour or more. For example, do some chin-ups after breakfast, a set before…

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