Workouts

Workout by Glenn Cranham

This is a touch workout for the Hypertrophy/performance stage Mesocycle of training. 

Flexibility & Muscle Activations

Action
Sets
Reps
Load
Time
Rest

Calf wall stretch
 
1
 
20s
 

Kneeling Hip flexor
 
1
 
20s
 

Sitting glute
 
1
 
20s
 

Single leg squat to touch
2
6
 
 
–

Ice skaters
1
12
 
 
 

Cardio vascular

Movement
Settings
Type
Intensity
Time

Rowing
 
intervals
>1.40/500m
6 min (40/20)

Cross trainer
12
intervals
>100spm work int
25s w/15s r

Running
 
Steady
70%
15 min

Resistance

Exercise
Sets
Reps
Tempo
Load
Rest

Cardio 1
Rowing as above

Cleans
3
10
Fast
75% 1RM (use the same bar for the 4 exercises)
Circuit

Bench press
3
10
3-0-1
Circuit

Front squats
3
10
2-1-2
Circuit

Bent over row
3
10
3-0-1
1 min & […]

A wee workout to share with your clients to kick start their workouts this year. You can use it for homework or in a session or class with them. You can change the exercises to suit you or your equipment just use the accumulator concept.  Based on the hangover of the 12 days of Christmas/ton […]

Article by Matt Hirst 

We are now in November or Movember a time when people around the world grow a moustache for raising awareness of prostate cancer and depression in men.

I want to look at depression which effects all men, women, boys and girls. What is depression?

The mental health charity mentalhealth.co.uk state;

Depression is a common mental […]

Get Creative With Your Workout Logic

It can take a significant amount of mental gymnastics to prepare yourself for an outdoor workout during the dog days of summer. However, motivational speaker Gregory Berge, the founder of The Best Athlete You Can Be, starts with one tip when working with professional athletes: Reframe your mindset.

In this case, […]

By Conor McLean, Drummond Tutor & Senior Lecturer, & Lifestyle & Obesity Specialist for Edinburgh Leisure 

You only need a local picnic or park bench (& body weight) – for these great resistance training exercises!  A brilliant excuse to get outdoors…

Select 6-8 of these exercises to create a wee session in the park – maybe even […]

Article by Gill Cummings-Bell & the Drummond Team 

I can’t believe it’s that time of the year again! The seasons come around so quickly I can hardly keep up. Clients and class members are still working out from their post-Christmas fitness drive and are starting to think about getting out of their winter clothes into shorter […]

Here’s a great workout to help tone abs and arms:

Workout provided by Drummond Course tutor and  Fitness Boxing pads Instructor Matthew Hirst

 
If you’re struggling to find time to get to the gym, its not the end of the world as there are lots of other options. Here’s a program that you can do anywhere with no equipment, so no excuses!
 
Start off by:
running on the spot for […]