It’s #workoutwednesday where we share short, effective workouts you can easily fit into your schedule and get results. __ Today’s workout is called 2-4-6: For time: Kettlebell snatch, alternating arms each rep range 2 reps, 4 reps, 6 reps. 1 arm kettlebell swing: 2 - 4 - 6 1 arm kettlebell overhead press: 2 - 4 - 5 Post your time in the comments!
Progressive overload 💪🏻: First off if you’re not doing pull ups at least once a week you need to start doing them! Progressive overload is simply making sure you are lifting more total weight each session whether that be more actual weight, more reps, more sets or more time under tension. If you’re a beginner this should be quite straight forward where as more advanced lifters might need to play with the rep schemes a bit more. If you need any help just shoot me a DM Shown is: 8 x body weight 6 x body weight +5kg 7 x body weight +5kg 8 x body weight +5kg 5 x body weight +10kg
Fix Your Landmine Shoulder Press! The Land Mine Shoulder Press is a great way to force yourself, and clients to maintain perfect form during shoulder pressing. This is done by maintaining a smooth semi-Circular bar path, and creating a lifting shelf with the lats and elbow. If the elbow drops, the whole shoulder ceases to do all the work, and the anterior deltoid (front of the shoulder takes over). This causes shoulder pain. Pain sucks. Fix this by ALWAYS keeping the elbow forward, and leading with it at the start of the lift. #strengthandconditioning #strength.no #gym#fittips#fitness#norge#trainingplan#trening#personligtrener#personaltrainer#liftingweights#howto
WIN A BESPOKE TRAINING PLAN If you are in need of something completely different to pop under your tree this Christmas, we are offering you the chance to win a four week bespoke training and nutrition plan to help you kick start 2019. To enter on Instagram you will need to: 1. Follow us (if you don't already) 2. Like this post 3. Comment on this post (You could tell us what your goals are for the new year or why you would love to win) 4. Tag someone you know who would love to win this too If you'd like a second chance to win, just head over Facebook and follow the instructions on our competition post over there too. The competition closes at 9am on Thursday 20th December, full T&Cs can be found in the notes section on our Facebook page. This competition is, of course, not affiliated with Facebook or Instagram in any way.
All clients and classes were squeezed into Monday and Tuesday this week meaning once the children were dropped off at childcare and the car was at the garage I had some time for me!! Which today meant a run, a bike ride and a bath. A chance to ignore the to do list. A combination of some exercise to make me feel good and keep me on my training plan; but also some self care where I stop and slow down for just a short moment when I can. These are rare moments and sometimes you have to plan them into your day, but they are always worth it. Balance. Find it within your life and embrace it. #fitmum #personaltrainerandlifestylecoach #stayfitkeepstrong#trainingplan#exercisewithkids#selfcareisnotselfish
I’m quite lucky in that being a runner with form no. 1 hasn’t resulted in the threatened knee and joint pain. But it could do in the long run and the main thing to come out of my coaching session was to try running more like figure no. 2. It’s not going to be an easy transformation and my calves are already resenting the training, but we will see what the next 12 weeks brings...! #run#runner#running#runningform#runningcoach#coaching#training#trainingplan#runchat#runchatuk#ukrunchat#lovetorun#runningaddict#runaddict#ukrunchat#runsussex#heelstrike#runfast#dedication#motivation#runfree#runhappy#runningcommunity
Koja je razlika između ove dve tehnike izvođenja vežbe čučnja? Da, skontali ste već svi koliko cenimo čučanj, ali ovde je akcenat na nečemu drugom. Primećujete li? U pitanju je dubina izvođenja, tj. amplituda pokreta. Iako su obe tehnike dobre i koleno prelazi zamišljenu liniju prstiju (s obzirom da je Ognjen imao ozbiljnu povredu kolena, neznalice bi rekle da je ovaj čučanj loš za njega), kao što i trup ostaje uspravniji, svako radi u granicama svoje fleksibilnosti a primetno je čiji je čučanj dublji. I kako postići toliku fleksibilnost? Pa možete da se bavite karateom čitav život, možete da se rešite nekih mišićnih adhezija, možete da se posvetite različitim tehnikama istezanja a možete, što vam mi iskreno preporučujemo, da ne kradete od sebe i da svaki put pokušate da postignete što veću amplitudu pokreta kada vežbate. Telo se ponekad, „samo od sebe“, pobrine za sve. ___________________ #squat#technique#flexibility#legworkout#legs#glutes#difference#fitness#outdoorworkout#trainingplan#injury#fitbody#onlinetrainer#onlinecoaching#personalnitrener#personaltrainer
⚜️ IT’S TIME TO GIVE BACK ⠀ It’s nearly time to let you in on what myself and @jonclark_evogym have been working on! ⠀ 📷 @gospodinsevov @evolutiongymsheffield ⠀ For more daily motivation follow @steven__blades 👍🏼 Tap the ••• on the top right of my profile and select ‘TURN ON POST NOTIFICATIONS’ never miss a post
First time at the gym? Been going to the gym for years? Hate the gym? Love the gym? GARAGE GRIND TRAINING IS FOR YOU! Our workouts are scalable to your individual needs and can be done anywhere. Give it a try for FREE for 7 days! garagegrind.training (direct link in bio)
This week, fundamentals of Carbohydrates taught by @billymaritza_mn the Latin speaker😂. - The course is all it’s lived up to so far, the content is amazing and the mentoring is a great resource. - All of the paper you see below is only nearly 2 modules out of 6🤓
“Coach Cody excels at combining a scientific, data-driven approach with an encouraging and personable attitude. More than just an endurance coach, he also understands your current events, so as to train you to the correct amount when there are other things going on in your life. He’s there to answer a question or modify your training at any time. Cody has easily become the X-factor in my training!” - @mattguenter 🏃♂️🚴♂️🏊♂️ #whatsyourwhy
Another frosty start this morning! - Very easy miles as needed to keep the legs turning over and hope to continue recovery. Although running ‘slowly’ sometimes makes me anxious (I struggle with feeling like I’m losing fitness!) it is so important and actually quite a nice break
What are your goals and how are you going to achieve them? Ultimately most people do not get the results they want because they have no direction or plan, therefore nothing ever changes. I've always been very methodical in my ways and in my training, if I set my mind to a goal I will do it through following a process and committing to it. Being able to stick to something takes preparation and mental toughness, however you do still need a plan which is beneficial to your needs and gives you that much needed accountability. If you want some info on how I can coach you to achieve your goals then get in touch. #swfit#thisyear#trainingplan#nutritionplan#achievegreatness#transformation#makethechange#takethechallenge
HOW MANY REPS SHOULD YOU BE PERFORMING? 4x12, 5x5, 10x3? 🤔 There’s a huge number of different rep ranges & schemes out there, but depending on your goals, there are some more suitable than others when looking to progress as effectively as possible. 1-5 REPS Starting at the top of the pyramid, low rep work is most beneficial for those who are aiming to improve their maximal strength & power. Typically used by powerlifters/strength competitors, & usually comprising higher skill movements (deadlifts, squats, snatches etc.) due to the focus required to perform w/ good technique. Higher skill = greater risk, which usually means less reps per set & more sets to accrue greater volume. 6-8 REPS A bit of a hybrid rep-range & great middle ground for those who are looking to add strength as well as some muscle mass. Top of the range for power & strength lifts - & bottom of the line for bodybuilders looking to maintain their own strength & muscle levels. 8-12 REPS More strictly focused on hypertrophy & muscle growth/development. A bodybuilders bread & butter & the generally accepted ‘optimal’ range for muscle building. Great for multi-joint movements that don’t require as much skill as full-body exercises (leg press, bench press, OHP etc.) as there are some parts of the body not involved in the movement. Work in this range usually won’t result in any SIGNIFICANT strength improvements. 12-20 REPS An excellent means of improving muscular endurance, helping w/ resistance to fatigue & increasing the lactic threshold - whilst also exhibiting some hypertrophy improvements. Usually the place for isolation movements (curls, raises, leg extensions/curls) that, by definition, isolate specific muscle groups & also for dropsets/supersets where we’re looking to increase levels of fatigue on certain areas. It is important to stick to the rep ranges centred around your specific