Cardio does not have to only be limited to the orbitrec or the spinning bike.

Here are a few things you can try out instead of the usual cardio machines:

Tyre flipping

Granted most commercial gyms don’t have tyres lying around, but there are places (parks and private gyms) outdoors that do, so if you manage to find any take full advantage of them. Flipping tyres incorporates your whole body and combines cardiovascular training with strength training, so you get the best of both!

Pick a tyre that you can manage, then flip it for a distance, say 10 to 15 metres. Rest and repeat 5 or 6 times. From there you can start to build it up. Be sure to do it with correct form. Think of it as front squatting into a shoulder press.

 

A video posted by Shwetambari Shetty (@shweshetty) on Jul 29, 2016 at 4:29am PDT

Sled Pushing or pulling

Sled pushing is quite an effective leg exercise as well as a great cardiovascular exercise. If you do not have a sled, try get creative, you can use almost anything. In most gyms they have ‘boxes’ that are used for box jumps and such. Grab one of those in the studio and get pushing! Something to note is that some of these exercises may be a bit intense, so just be cautious if you have any injuries or joint pains. If you have slight knee pain for instance you may want to think about getting a knee brace, check this out for more info on what to look for.

 

A video posted by WBA Basketball Club (@sca_bball) on Sep 4, 2016 at 7:23am PDT

 

A video posted by Inspire Pure Fitness (@inspirepurefitness) on Sep 5, 2016 at 2:01am PDT

Martial arts/boxing

What better way to take out all your stress as well as get in a great full body workout, than to hit a bag! Well it’s not that simple. Get some gloves and start punching the bag. If you have never done any fight training before don’t worry. Start off by doing non stop punching on the bag for a few seconds and build it up.

If you want to work on your form and get that right, try attend one of those ‘kick’ classes you see in the gym studios, they’re great to help you with the right form for kicking and jabbing.

Skipping

Skipping is a great exercise for cardio as well as for coordination and control, and It builds stamina and endurance. If you think it may be too difficult, all you have to do is try. Give it a go for an hour or even half an hour or so a day and in no time you will get it.

It’s all about practice and that’s it!

 

A video posted by Jason Moloney (@jasonmoloney) on Sep 4, 2016 at 11:40pm PDT

Swimming

Swimming is such a great form of cardio that many people overlook, probably due to the simple fact that you need a swimming cap (in most gyms). It is much easier on your joints than other forms and it really works the whole body.

If you cannot swim, don’t sweat. Grab your towel and costume and do some running laps in the pool. Just stand and run as normal, only in the pool.

It may seem easy at first but after the first length the resistance will start to kick in. Keep your hands above the water to make it easier.

Bodyweight circuits

The beauty of bodyweight circuits is that you can put a whole lot of cool exercises together and are able to work a wide variety of muscles at the same time. You can even include some of the above suggestions, like skipping, sled pulling or even tyre flips into the circuit.

A few bodyweight exercises that you can use are:
Burpees, jumping lunges, jump squats, push ups, dips, the ropes etc.

If you are looking for some bodyweight circuits to try give this one and this one a go and take it from there.

Sports

If you love playing soccer or tennis or squash or any other sport, get moving and go play it! Do not confine yourself to the gym’s cardio machines because you think they are better for losing weight.

Sprints outdoors

One of the best cardiovascular exercise of all time are probably outdoor sprints (or hill sprints if you feel full of energy!). Find a small quiet area anywhere between 25 and 45 metres depending on how you are feeling. Sprint all out one way and take a walk back. Rest a bit and repeat 5 – 8 times and always remember to warm up first.

 

A photo posted by Philly (@pk_active) on Sep 5, 2016 at 12:22am PDT

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Quick Stats

Name: Bertus Kellerman
Age:  29
Height:  1.76 m
Competition weight:  94 Kg
Current weight:  115 Kg
Current city:  Meyerton, South Africa
Where do you train:  Health and Fitness
Occupation:  Supplement sales

What sparked your interest in competing?

I used to be pretty small, so I started training and competing to get bigger. Then once I started, I loved it and never stopped. I just kept going and I will keep on going and hopefully turn pro soon.

What competitions have you competed in and your placings?

2012

• Boksburg Classic | 1st
• Nabba Provincials | 1st

2013

• WBFF South Africa | 3rd

What are your future plans?

I am working hard day in and day out to become a body builder that will be internationally known one day. I would love to attract sponsors and eventually get to one day compete at Mr Olympia.

Free weights versus machines?

Free weights for sure. Free weights are better for building muscle and you are able to use better form and achieve a more focused contraction of the muscles.

Do you believe you can gain muscle while still staying lean and keeping your abs?

No, I believe that to bulk up you have to be willing to let your abs go slightly in order to gain some size.

Take us through an average day of yours:

• Wake up
• Breakfast
• An hour and half after that gym for about 2 hours
• Get back home and prep my food for the day in my steamer.
• Relax, work, and eat  my meals every two hours.
• Gym for weight training at 6 pm
• Then home,bath and bed at 9 pm

Give us a brief description of your philosophy on your diet.

My diet changes every 7 days so its a lot to say, but I keep my carbs enough for me to just keep me full.

• Protein over about 430 grams a day.
• 7 meals a day, that’s pre contest.
• Off season, carbs go up to 800 grams a day, every thing else stays the same.

What supplements do you use if any? And when do you take them?

• Bcaa
• Glutamine
• Alkaline
• Isolate whey
• Mutli vitamins, b12, complex
• CLA
• Flax seed
• Fat burners

All with my meals, some 3 times a day.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

Off season about 45 minutes to an hour.  In season 2 to 2 and a half hours with 40 minutes cardio and posing at the end.

How much cardio do you do in addition to your weight training?

Just 40 minutes on the treadmill 3 times a week.

What would you say are the three best shoulder exercises you can do to really bring out nice boulder shaped shoulders?

• Upright rows
• Cable side raises
• Lateral dumbbell raises

What’s the biggest thing you learnt, from any mistakes you made when starting out?

Never go to heavy until you have the proper form. Rather use lighter weight, focus on your form and then gradually move your weight up.

Favorite bodybuilder(s):

Victor Martinez.

Favorite Quote:

“Light weight baby | Pain is temporary | Results are forever.” ~ Ronnie Coleman

Advice for someone starting out in the gym and wanting to achieve their ideal physique?

Ask ask ask ask, I see guys training for 8 years and still have not made any progress. To get where you want to get in this industry you have to have the knowledge, so ask around, read and research a lot, right from the start!

Where can people get hold of you?

• Facebook: Bertus Kellerman
• Email: psn.bertus[at]gmail.com

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