Strengthen your lower core and upper legs with flutter kicks!
This ab scorcher works your lower abs, hip flexors and quads, as well as (to a lesser degree) your obliques, hamstrings and lower back.
1. Begin by lying on your back, arms by your side with your palms facing down to help create balance
2. Raise your legs about 5 inches off the ground and keep them as straight as possible.
3. While keeping your legs straight, raise a leg higher while lowering the other.
4. Repeat this movement, switching around the leg that is raised and leg that is lowered.
That’s 1 rep!
Friday night grind:
Row 500m; Jefferson curls; Squats/Pikes; 4 sets staggered DB Romanian deadlifts; Single DB chest press; 3 sets shoulder extensions; BB split squats with 3 seconds pause at bottom; 50m single KB farmers carry; 3 sets 50m sled pull; 60 seconds wall sit; 70 seconds plank; breathe.
I’m just a guy,
In the gym;
On a Friday night;
I want my dinner 🍴
Clips from Arms & Shoulders Session.
Shoulders, Chest & Arms used to be my most hit group when starting training. It’s very easy to fall into a split just for aesthetics & looking big rather than function! Legs & Back quickly became my favourite groups to train meaning that I then neglected these other areas!
Goal for this year :- To build mass in all push areas & increase all lifts! 2020 is on!!
18 minutes from now
Dieting sucks, I’m not sure who is a massive fan of it to be honest.
What does dieting mean to me?
Eating less food than I normally would. I still eat chocolate, I still eat carbs, I still eat ice cream. And I still eat after 6pm (and so do all my clients) I make sure my energy output is more than my energy input.
What doesn’t dieting mean to me?
It doesnt mean:
Quick fix transformations
Fat Loss Supplements.
So if you are interested in making a lifestyle change and being educated for LONG TERM fat loss then send me a message. If you want fast results, I’m not your coach. I actually CARE about you and your long term results. Sure I can strip weight off you, take the before and after pics, post them all on social media and look like the best coach. But I sure as shit know that come back in 15 weeks you wont be maintaining it and more than likely look nothing like your after picture.
So if you are ready for a change, and to finally get off the yo yo dieting wheel, and learn that you can still eat some of your favourite foods whether that be chocolate or alcohol and still lose weight, then shoot me a message.
BUT you need to be willing to put in the work. (Have a look through my before and afters in the highlights, all my clients still include their favourite foods)
17 minutes from now
Let’s be honest – sometimes, our goals are tied to looking and feeling a certain way in our clothes, whether it’s a new dress or that pair of jeans in the back of your closet – and that’s okay.
The truth is, when you feel great, you radiate confidence, which can go a long way in influencing how you look – not just in that dress, but overall. Wondering what you can do to feel and look your best? Try this three-step approach that focuses on toning your physique, eating right and the importance of stretching and standing tall.
Let’s get toned-
A well-balanced exercise plan contains both cardio and resistance training. Here are seven moves to add to your routine and help you feel confident and strong. 🔴 Multi-directional squat with bar – this exercise challenges your coordination, engages your glutes and works your inner thigh muscles. As an added benefit, lower body exercises burn significant calories. 🔴Box jumps – this total lower body cardio move engages your glutes and challenges your calves and core muscles. 🔴Burpees – this total-body mix of a squat, step-back, planks, push-ups and jump is intense, but it can help enhance your coordination and strengthen several muscles at the same time.
Curtsy lunges followed by single leg deadlift – this exercise focuses on the outer glutes and hamstrings. 🔴Forearm plank (hold for 60 seconds) – this exercise is great for pulling in and strengthening your core. Take deep breaths and be sure you’re not putting too much pressure on your neck or back. Try to let your abs do most of the work.
57 minutes ago
Quick ab workout
•Burpee variations X 10
•cable pull downs X 12 •leg drops with lift X10 •Side leg raises X 10
•REPEAT CIRCUIT 3 TIMES
Please excuse my self filming abilities (or lack thereof)😂