Wednesday - Upper Body Pushing

A) Every Min On The Min for 10minsPush Up 10 x 5-10reps

B1) Half Kneeling Shoulder Press x8-12reps B2) Reverse Lunge with Knee Drive x15reps E/S B3) Upright Row x12 x4

c) 15min AMRAP Side Bend x12 E/S Weighted Sit Up x12 Beast hold with kick through x20 Walkout x6

Stretch

Couch Stretch 2x60sec

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Tuesday-Lower

A1) Heels Elevated Squat 8-12reps

A2) Shoulder Capsule Stretch x45sec ES

x4

B1) SL RDL x 12es

B2) Plank Row x12es

B3) Beast Hold x45secs

x3

Prisoner Rev Lunge

Push Press

Squat Jump

Bent Over Row

22-20-18-16-14

Kneeling Lat Stretch 2x60secs

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Life is fluid. We rarely feel the same on a day to day basis. Sometimes we’re tired. Sometimes we’re sore. Sometimes we are anxious and stressed and sometimes we have no motivation to do anything. On the other hand, sometimes we are bouncing off the walls with energy, feel stronger than ever and feel ready to take on the world. So when it comes to exercise, it is important to take these factors into account and adjust our training sessions to suit what’s going on for us. We also need to…

I have been a personal trainer for about 17 years now and something that has not changed over the years is people’s expectations around how much weight they want to lose. It’s important to set realistic expectations by factoring in the whole lifestyle not just by the number of times you can go to the gym in a week. If our expectations are unrealistic then you are setting yourself up to fail.

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A very common thing we hear is "I’m too sore to train”. Yes, we have all been through the days where you go to sit on the toilet after leg day and can’t get back up. Now it's important to know that If your body is sore then you need to back off and let it recover. But in general, rather than having complete rest, we want to keep the muscles moving. Blood-flow is the key to recovery so movement is your friend…

An update for all members regarding the Corona Virus and what is happening with your memberships