Tag: home workout

Categories
Weight Loss

LOSE WEIGHT WITH HOME WORKOUTS

I’ve covered weight loss a few times now but I want to give you some insight into how you can still achieve this during the lock-down. Before I go on, I want you to know that it is ok to still work toward weight loss, it is ok to work toward maintaining weight and it is even ok if you gain weight. This is a tough time for us and therefore there are some people that will find it more difficult than others to adapt.

For those that do still seek weight loss however I want you to know it is absolutely possible and in this blog I will discuss how I believe this to be the case. The important thing to remember is that we have to manage all three of the main principles in order to lose weight. Number one is nutrition/calories, number two is overall movement/NEAT and number three is exercise. In this blog I want to specifically address the exercise principle behind weight loss.

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Categories
Personal Training Workouts

Home Workout – Upper Body

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???? BACK ATTACK ???? It is pretty tough to effectively target the upper back whilst at home, especially doing bodyweight exercises. Here's 2 fantastic exercises using resistance bands you can do to help hit those lats! Having developed lats helps both males and females by giving the illusion of a smaller waist. So we don't wanna neglect them! ✅ Simply hook your band around something heavy at a low level e.g. sofa, coffee table or a bed – be sure to test it first ???? 1. SEATED ROW Keep the chest up and imagine you are trying to pull with your elbows and squeeze the shoulder blades down and back 2. BENT OVER ROW Maintain a neutral spine (bum out, chest up) in the hip hinge and execute using the same teaching points as above ???????? BONUS EXERCISES ???????? WE ALL LOVE A BICEP PUMP ???? 3. LYING BICEP CURL ???? Keep your elbows in contact with the floor and squeeze hard for a good contraction 4. STANDING BICEP CURL ???? Stand tall, pin your elbows into your ribs and again squeeze hard Enjoy ???????????? #weighttraining #homeworkout #backattack #lats #upperback #workout #exercise #resistancebands #stayhome #biceps #armpump

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Categories
Personal Training Workouts

Home Workout – Legs

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3 Ways to still target the hamstrings and glutes ???? All you need is a set of resistance bands and something heavy to anchor them around! 1. LEG CURL – Lie face down and hook the bands around your heel (it might be worth wearing socks) push your knees and hips into the floor to get good contraction as you squeeze the hamstrings and bring your heels toward your backside. Aim for a slow eccentric and slightly quicker concentric phase. This can be progressed as a uni-lateral movement (single leg) 2. CABLE PULL THROUGH – No cable machine – no problem. Let's hit those glutes by pushing the hips backwards, keep the chest high in the hip hinge and drive hips forward by engaging the glutes. Note that this is a hip hinge movement and not a squat. Feel the burn in the ???? 3. SINGLE LEG DEADLIFT – This is a bit of an adaptation to the single leg deadlift, this will require balance and stability but is a great way to target both glutes and hamstrings. Much better than doing 1000 kickbacks or band walks ???? Remember to do both legs The BONUS today? 4. LEG EXTENSION – For those wanting to isolate those quads, check out this leg extension variation, you will need a sturdy chair to sit on. Again this can be performed with both legs or single leg for progression. I recommend going for high rep for a good PUMP on this isolation exercise Give it a go and let me know how you get on! ???????????? #legs #legworkout #homeworkout #stayhome #quads #glutes #gluteworkout #hamstrings #bandexercises #fitness #workout #exercise

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Categories
Personal Training Workouts

Home Workout

Categories
Personal Training Workouts

HOME WORKOUT – FREE SIGN-UP

Personal Trainer
Personal Trainer

With everything that is going on in the world right now, I know exercise for some is difficult. I know that some of you are in isolation, some are simply avoiding the gym and that is understandable, some are still attending but now lost because classes has been cancelled. I want to do my bit to give back to the community. I want to do my job and positively contribute to peoples health & fitness when they need it the most. Therefore I will be offering 2 x FREE Live Workouts per week until further notice. These workouts will be available for you to complete multiple times and even if you cannot make the live time, you will be able to complete at your leisure, no equipment or investment will be required. You will just need to have Facebook and a screen that you can see the workouts from e.g. an ipad, laptop or even better a smart TV.

Without further ado, to sign up click here and I will be in touch.

Let me add, if you are already working with me as a client you DO NOT need to sign up via this link.

I look forward to working with you.

Stay healthy, stay fit, stay positive.

Dale.