Here is a workout I have been doing recently with my clients that combines focus pad work, bodyweight and powerbag exercises and finishes with a tough challenge that is bound to send your heart rate through the roof! After warming up doing speed and agility work using mini hurdles and cones you start the workout [...]
Here is part of a workout I did today that focused on the back muscles as well as the core. It involved 4 exercises performed in circuit fashion and used barbells, TRX, a 20kg weight plate and a Powerbag. All 4 exercises were completed back to back with little rest and then at the end [...]
One way I like to check my client’s progress is with the use of fitness challenges. These challenges test a mixture of aerobic fitness, strength, stamina and endurance. Most months there is a new one for them to have a crack at, some are short and sweet and can be completed in as little as [...]
This post looks at a mixture of routines using some of my favourite kit that can be found in many health clubs as well as within the Results personal training studio.
For each workout start off with a 5-10 minute warm up using a mixture of light cardio and mobility exercises.
Kettlebell workout:
Deadlifts x20 reps
Around the head [...]
I created the latest Powerbag challenge when 2 of my female clients asked for a challenge that they could do together. Since we have a large selection of Powerbags at the Results studio and have 2 10kg bags I decided that the challenge would be based around using these. The challenge is over 4×7 minute [...]
The X-bag is the latest piece of kit to arrive at the Results personal training studio and will add to the current selection of equipment which includes:
Kettlebells ranging from 4-24kg
Powerbags ranging from 7.5-25kg
TRX suspension trainer
Medicine balls ranging from 1-7kg
VIPR’s
The X-bag is similar to a Powerbag but instead of being filled with sand it has 2.5kg [...]
This post looks at exercises and routines that can be done with 2 or more Powerbags. At the Results studio with have a range of bags from 7-5kg all the way up to 25kg. The Powerbags are fantastic for functional movements, core stability, strength and power training and aerobic fitness. The following routines use a [...]
This circuit uses 5 Powerbag exercises and is designed to help those training in mixed martial arts (MMA) to improve their conditioning, aerobic fitness and explosive power. The aim is to spend 30 seconds on each of the exercises and to complete the circuit twice to form a 5 minute round. At the end of [...]
Here is another challenge that uses the Powerbag. This time we are combining 4 powerbag exercises alongside 3 bodyweight ones.You perform 3 rounds of the 7 exercises with a 90 second rest between each round. Complete all 3 rounds in your fastest time.
Exercise
Round 1 Reps
Round 2 Reps
Round 3 Reps
Clean and press
30
25
20
Bicycle oblique twists
50
40
30
Shoulder squat
25 per [...]
Today Marlon was accompanied to training by one of his teammates from the Devils Pit MMA gym. Since there were two of them I decided to make today’s session circuit based and have them working for 3×5 minute rounds to help simulate an MMA bout. Round 1 would be upper-body focused where as the second [...]
