This week was Sam’s second session at Results. Since he said he had enjoyed our first session together and had felt the effects afterwards I decided we would do the same type of workout. Again we would work through a 4-exercise circuit that would target the major muscle groups of the back, legs and chest. We completed 4 circuits performing 10-12 reps on each exercise with a minutes rest in between. After all 4 circuits were completed we then finished off with some abdominal work. Below are the exercises used within the session and I have also included a video showing the last round of the circuit.

4 exercise circuit:

High pulls

Double kettlebell squat and press

Kneeling resistance band row

Walk over press-ups on a low step

Abdominal exercises:

Reverse curl and medicine ball combo:

For this exercise lie on your back with your legs in the air and hold a medicine ball above your head. Contract your abdominals and lift your hips and bottom slightly off the floor. Return to the start position and then crunch your shoulder blades off the floor and reach towards your feet with the ball. This counts as 1 rep and we performed 3 sets of 10.

Medicine ball oblique twists:

Lie on your back with your legs up and knees bent and hold a medicine ball just above your chest. Extend your legs forward and back one at a time as if you were cycling. As you do this rotate the ball across your body towards the knee that is coming towards you aiming to keep your shoulder blades off the floor for the entire set. We completed 3 sets of 20 reps.

1. : 

Look out for the next part to this training blog when I will be taking Sam through some superset training.