18 episodes
Fitness Focus Podcast Africa Business Radio
-
- Health & Fitness
This is an instructional podcast aimed at serving as a digital personal trainer providing useful information to guide your fitness journey and can keep listeners company during their workout sessions. A 10-minute Targeted Training Podcast companion for people who want to get a good workout in a short period of time. Big John becomes your Audio Personal Trainer.
John Oyen Bisong (BIGJOHN) is a multi-talented artist and a creative content creator who Won the Mr. Macho Fitness Competition in 2021. His social media Content targeted at encouraging young people to keep fit and have fun has garnered him a strong following on Instagram and Tik Tok. By Dancing, modeling, and acting in and around Gym equipment and joining trends and challenges online, he has been able to give an interesting face to fitness that has increased his client base over the past 5 years. - a force of attraction everywhere he finds himself. #top_fitness_podcast #spotify_podcast #apple_podcast #top_african_podcast #google_podcast
Earn $SYBL as you listen by signin up on: https://tse.sybel.io/C6F1D4CA84
-
Cardio Vascular Exercise Part 3
High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Imaginary Skipping
Imagine you’ve got a rope with you.
Swing and hop on your legs - alternate it, left and right
Jump as high as you can and land gently.
Jumping jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.
Mountain climbers
1. Put both hands and knees on the floor.
2. Place your right foot near your right hand and extend your left leg behind you.
3. In one smooth motion, switch your legs, keeping your arms in the same position.
4. Switch your legs back and forth twice, such that your right leg is again close to your right hand. -
Cardio Vascular Exercise Part 2
High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Imaginary Skipping
Imagine you’ve got a rope with you.
Swing and hop on your legs - alternate it, left and right
Jump as high as you can and land gently.
Jumping jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.
Mountain climbers
1. Put both hands and knees on the floor.
2. Place your right foot near your right hand and extend your left leg behind you.
3. In one smooth motion, switch your legs, keeping your arms in the same position.
4. Switch your legs back and forth twice, such that your right leg is again close to your right hand. -
Cardio Vascular Exercise
High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Imaginary Skipping
Imagine you’ve got a rope with you.
Swing and hop on your legs - alternate it, left and right
Jump as high as you can and land gently.
Jumping jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.
Mountain climbers
1. Put both hands and knees on the floor.
2. Place your right foot near your right hand and extend your left leg behind you.
3. In one smooth motion, switch your legs, keeping your arms in the same position.
4. Switch your legs back and forth twice, such that your right leg is again close to your right hand. -
High Intensive Internal Training (HIIT) DAY 8
JUMP SAUAT
How to Do Squat Jumps
Stand with your feet shoulder-width apart.
Start by doing a regular squat, engage your core, and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. ...
PUSH-UPS
How to Do a Push-Up
Get down on all fours, placing your hands slightly wider than your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.
PULSE SQUAT
How to do pulse squat
Stand with your feet shoulder-width apart.
Start by doing a regular squat, and engage your core.
This time you won’t stand or come all the way up
Stay In between sitting all the way down and standing. Move up and down like a pumping heart
CHAIR DIPS
How to
Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees. Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.
MOUNTAIN CLIMBERS
As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories.
INSTRUCTIONS;
Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
Pull your right knee into your chest as far as you can.
Switch legs, pulling one knee out and bringing the other knee in.
Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
4 sets of 10 reps (super set) -
High Intensive Internal Training (HIIT) DAY 7
BURPEES TO CLEAN AND PRESS
Start in pushup position, holding a dumbbell in each hand.
Perform a pushup.
Still holding onto the dumbbells, pop up onto your feet.
Clean the dumbbells to shoulder level.
Stand up straight and press the dumbbells over your head. Repeat.
B. SUMO SQUAT TO BICEP CURL
EQUIPMENT: Dumbbell
Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. This is the start.
Bending at your knees, lower your body until your thighs are parallel to the floor (A). Push yourself back up as you curl the weights up to your shoulders (B). Return to start. That's 1 rep. -
High Intensive Internal Training (HIIT) DAY 6
PUSH UP (WIDE)
PLANK
PUSH UP (CLOSE)
MOUNTAIN CLIMBERS
Clean and Press: The clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength.
Instructions;
Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.