In this post is part of a session I did with one of my clients, Sam. I have known Sam for a number of years and as well as being a client he is also a good friend. Sam is a fitness model as well as a singer and so his physique is very important to him. He used to be in fantastic shape, lean and ripped with the kind of six-pack you would expect from a fitness model. Unfortunately over the last 6 months he has let his training and diet slip due to other work commitments. When he called me to say he had 8 weeks before a photo shoot which required him to take his top off I knew we had some work to do to get him back into the shape he once was.

Sam will be quick to admit that he often finds it hard to motivate himself and gets bored easily. Because of this I decided to get away from his usual way of training, which was to spend at least an hour in the gym training 1-2 muscle groups per session. Instead we would focus on high intensity circuit training as this would help to keep his heart rate up (so we can rediscover his six-pack) and the time spent in the gym down. We would base sessions around compound barbell exercises such as clean and presses; deadlifts and rows etc as well as kettlebell; powerbag and TRX work.

In the video we are finishing off a 4-exercise circuit that involves barbell clean and press. Single hand kettlebell swings, powerbag bent over rows and explosive press-ups. Sam completed 10 reps on each exercise and we did 4 circuits in total. At the end of this and once Sam had got his breath back we finished the session off with some abdominal work. 3 supersets of medicine ball V-ups and Russian twists followed by 3 sets of TRX rotational Jack-knifes did the trick.

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I will be posting more of Sam’s workouts over the next 8 weeks and a sample of the diet he has been following. At the end of the 8weeks we will post some photos of the results.