Workout by Conor McLean
For beginners who perhaps haven’t done pyramid training before, work through 3 various rep ranges (rep range increases, whilst weights decrease – roughly by 10-20% or more/less dependant in individual) for each of the exercises, back to back with minimal rest. So pick your first weight at 8 – 10 difficulty to […]
Warm up 5 mins using CV
With this workout use your CV intervals (as below, 1,2, 3,) using 3 different exercises for each 20 seconds and then 20 seconds rest. Repeat it 6 times before moving onto first power block. Repeat the same CV interval block between each power block.
One minutes rest between each block to […]
Complete 1 resistance set, 15 seconds to change, 1 CV set 1 minute rest then move to next block down. Repeat until all blocks done. Takes around 1 hour.
Resistance Exercise with VIPR or Barbell or Medball or Plates etc
All 30 reps
Step
CV Exercise all 30 Seconds
Giant Set 1
Shoulder Press x 30
Lateral Raise x 30
Shoulder Press x […]
Blow out the cobwebs and the seasonal excesses with this fun cardio workout from Conor. Its pretty good fun and takes 45 minutes to complete.
Choose 3 cardio machines of your choice (E.g. Treadmill; Rower; X-trainer or Bike etc). After each timed block, increase your intensity by 10-20% for the following block so as your time […]
Workout programme card by Glenn Cranham B.Sc
Christmas Blast
If you’re short of time over xmas with relatives and parties, you still need to control those additional calories. So why not make the most of your time in the gym with compound exercises in a peripheral heart action (blood shunt) circuit. You can intersperse this with cardio […]
Workout by the Drummond Team. Merry Christmas.
This is a workout you can do in class with your group, or individually with your clients and then set them to do at home to keep them fit over the break days of Christmas. You could also set it as day 1 is Christmas day until the 5th […]
Workout, by Conor Maclean B.Sc (Hon’s)
Choose one exercise from each section below for your workout and complete the sets and reps. You will leave the gym with a good all over body workout. You can then vary it throughout the week.
Exercise
Sets
Reps
Quad
3 or 4
15
Hamstring
3 or 4
15
Push
3 or 4
15
Pull
3 or 4
15
Tricep
3 or 4
15
Bicep
3 or 4
15
Core
3 or 4
15
5min […]
Article by Sam Tomkins B.Sc CSCS
The Bulgarian bag was said to have been developed in 2005 by Ivan Ivanov. At the time he was working as a U.S. Olympic wrestling coach and wanted to improve explosive actions and dynamic movements involved in pushing, twisting, swinging, pulling, bending, rotating, squatting, lunging and throwing.
An official Bulgarian Bag […]
This workout was designed for a 50 year old female who wanted to complete the 3 peaks challenge.
Increase weight or reps on the programme to suit your client fitness level.
[…]
This is a great simple workout to use either in the garden or outdoors anywhere in the nice weather or use it in the gym, studio or class.
You can add varied equipment to each exercise to make it more challenging. Try it with weighted med balls, VIPR or a kettlebell.
Give this to your clients or […]