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We Wanna Make You Sweat

phil — Tue, 07 Jun 2011 17:30:04 +0000

We Wanna Make You Sweat

This exercise session was designed to fry the body, it will make a great demand on your nervous system, you can use this as a circuit routine or use the exercises individually in your training programme.

The session includes; Clean & Jerk x 6, Renegade Rows with 2 x 6kg Kettlebells, 10 x Hanging Toes To Bar, 6 x Handstand Press-Ups, (we actually started each round with 2mins of boxing pad work each) repeated 4 x WOW!

Please make sure you are up to the standard of doing renegade press-ups with kettlebells, they require a lot of wrist stability.

The Handstand Press-Ups are developed from practicing handstands and progressing to holding the position for time & then moving on to unlocking the elbows, further each time over a period of weeks.

Please concentrate on the form of each exercise to avoid injury;

1. Clean & Jerk = Powerful – dynamic – confident

2. Renegade Row = Control – Hips Level during Row – Deep Press

3. Toes to Bar = Timed – Consistency throughout movement

4. Handstand Press-Ups = Core stability – Depth of Press – Safe

The above must be performed in a controlled manner to avoid injury and get the most from the routine, please feel free to use alternatives to make easier or harder !!

Sweat

We wanted to make you sweat, and will be putting another routine together soon, to make you sweat.

Spend approximately 6 weeks performing this routine just once per week.

Conclusion

If you are interested in this type of work to improve your Fitness or strength, and would like more information or 1 to 1 coaching, you would be advised to contact a Personal Trainer such as myself to assess which exercises are particularly beneficial for you, and to gauge your progression.

Note : If you experience any pain or discomfort in your back or groin, please stop and contact us or your local professional trainer

A Favourite Paul Chek Exercise Routine

phil — Tue, 22 Feb 2011 14:48:49 +0000

Paul Chek In Action

This is one our favourite video’s of Paul Chek demonstrating an exercise routine, a great way to cover most body parts, and fire up the metabolism

1. Walking Lunges with an Indian Club, alternating sides each step, 20 x forwards, 20 x Backwards

2. Chest Press, x 10 reps, we use the cables as Paul does, 99 lb is my max each hand to date (21-02-2011)

3. Chins, x 10 reps, alternating hands to bring forehead to, always going to full extension

4. Dumbbell/Kettlebell Swing, we use a 20kg dumbbell or a 12kg Kettlebell (the largest we have at the moment) let the bell dictate the pace of the pendulum effect, letting go of the weight at the top of the movement makes this a far more dynamic exercise

5. Swiss Ball Balance, with begginers to using the Swiss Ball we offer time just balancing, usually 1 minute total, but incorporating a bodyblade again makes for an interesting effect for the nervous system

This routine would be repeated 4 x

6 Minute Abs

phil — Sun, 09 Jan 2011 09:27:39 +0000

6 minute Abs – From Your Armchair

5 exercises that you can perform from your armchair to achieve excellent abdominals.

1. Leg Raise – 20 reps

2. Plank Static Hold – 60 seconds

3. Knees To Chest – 20 reps

4. Reverse Jacknives Walk Ins – 10 reps

5. Diagonal Crunch – 10 reps x Each Side

Repeat 3 x and do this 6 minute abs exercise at least 3 x per week for excellent abdominals

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 10 – Calf Stretch

phil — Sun, 28 Nov 2010 22:18:04 +0000

Standing Calf Stretch

Tight Calf muscles can contribute to hamstring pain, cramping and shin (tibialis anterior) pain during exercise.

Incorrect footwear, poor biomechanics during exercise,dominance of calf use during endurance exercise and a lack of stretching can cause tightness in this area.

This standing calf stretch is easy to do your own.

We advise people to hold for 10sec’s,then move forward and hold for 30 sec’s, repeat again up to 2 mins.

As an alternative, you can get a great stretch standing on a step/curb, just the balls of your feet on the step, let one knee relax and the opposite heel to sink down keeping that leg straight, your body should remain upright also, hold for a minimum of 14 sec’s. Alternately repeat twice on each leg.

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 8 – Hamstring Stretch Supine

phil — Sun, 28 Nov 2010 22:12:13 +0000

Supine Hamstring Stretch

Tight Hamstrings can contribute to back pain and postural misalignment, lack of stretching, a lot of sitting and general immobility can cause tightness in this area.

This supine stretch is not easy to do your own but great if someone can help.

We advise people to hold for 10sec’s,then move forward and hold for 30 sec’s, repeat again up to 1 mins.

(This will have diminishing returns during the stretch, but will reap benefits, this can be done with PNF assistance which will require an experienced partner for this technique)

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 7 – Groin Stretch

phil — Sun, 28 Nov 2010 22:05:09 +0000

Groin Stretch

A tight groin can contribute to groin strain and herniations, lack of stretching, too much/unbalanced leg training, plus general immobility can cause tightness in this area.

This seated groin stretch is easy to for the time that is necessary to develop flexibility in this area and quite relaxing. We advise people to hold for 30sec’s up to 3 mins dependant on requirement. (this will produce great benefits if done directly before sleep every night until you have optimum groin flexibility)

Concentrate on breathing out and become aware of your muscles relaxing each time you exhale

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 6 – Adductor Stretch

phil — Sun, 28 Nov 2010 21:58:50 +0000

Seated Adductor Stretch

Tight Adductors can contribute to groin strain and herniations, lack of stretching, too much/unbalanced leg training, plus general immobility can cause tightness in this area.

This seated adductor stretch is easy to for the time that is necessary to develop flexibility in this area and quite relaxing. We advise people to hold for 30sec’s up to 3 mins dependant on requirement. (this will produce great benefits if done directly before sleep every night until you have optimum adductor flexibility)

Concentrate on breathing out and become aware of your muscles relaxing each time you exhale

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 4 – Oblique stretch

phil — Sun, 28 Nov 2010 21:52:32 +0000

Oblique Stretch

Tight Obliques can contribute to back pain and postural misalignment, lack of stretching, too much/unbalanced chest/back training especially using solely machines or isolation exercises, plus general immobility can cause tightness in this area.

This lying oblique stretch is easy to for the time that is necessary to develop flexibility in this area and quite relaxing. We advise people to hold for 30sec’s up to 3 mins dependant on requirement. (this will produce great benefits if done directly before sleep every night until you have optimum oblique flexibility)

Concentrate on breathing out and become aware of your muscles relaxing each time you exhale

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 3 – Gluteal Stretch

phil — Sun, 28 Nov 2010 21:42:00 +0000

Gluteal Stretch

Tight Gluteals along with hamstrings can contribute to back pain and postural misalignment, lack of stretching, a lot of sitting and general immobility can cause tightness in this area.

This lying gluteal stretch is easy to for the time that is necessary to develop glute flexibility.

We advise people to hold for 10sec’s up to 3 mins. (this does have diminishing returns during the stretch, but will reap benefits if done directly before sleep every night until you have optimum gluteal flexibility)

Changing the angle of the leg can alter the position of the stretch for a more specific approach

If you require more information on how to assess your flexibility please feel free to contact us

Flexibility 2 – Hamstring Stretch Seated

phil — Sun, 28 Nov 2010 21:34:47 +0000

Seated, Fig4 Hamstring Stretch

Tight Hamstrings can contribute to back pain and postural misalignment, lack of stretching, a lot of sitting and general immobility can cause tightness in this area.

This Fig4 stretch is easy to for the time that is necessary to develop hamstring flexibility. We advise people to hold for 10sec’s,then move forward and hold for 30 sec’s, repeat again up to 3 mins. (this does have diminishing returns during the stretch, but will reap benefits if done directly before sleep every night until you have optimum hamstring flexibility)

If you require more information on how to assess your flexibility please feel free to contact us