New year’s fitness tips

Everyone likes a tip. A tip that is actionable and helps you reach your goal or  outcome you desire.

Diet tip

The best fitness tips usually revolve around consistency, efficiency and lifting tricks. Because let’s face it, if you have no consistency or no back up plan when life gets hairy, the best program in the world isn’t going to save you.

This New Year is a time to wipe the slate clean and look onward and upward in relation to your fitness goals. The following tips can be easy applied to any fitness goal you strive for and will help you have your best fitness year yet.

1. Schedule your exercise(in Google Calendar or whatever app you use), like you would with any important appointment. You’re less likely to skip your training, and this will help you develop consistency.

2. Use a different tool for the same job the shoulder press exercise can be performed with either a barbell, dumbbell, resistance band, kettlebell or cable machine. Each offers its own benefits which helps keeps things interesting and can help prevent overuse injuries.

You can apply this to many exercises such as rows, squats or chest presses.

3. Hire a coach shorten your path and increase your exercise knowledge by hiring a coach. Stop thinking and googling and let some one like me help your reach your goals.

4. Show intent the more tension you create when you LIFT, the stronger you are. Stronger is always better. Hold that dumbbell tighter, squeeze the muscles of your behind harder or brace your abdominals like your about to get punched.

Chuck 3

5. Improve your mobility get up and down from the ground by minimizing the use of your hands and knees. Do this a different way each time for 1 min. This doubles as warm up and cardio too. Did I mention it’s a challenge?

6. Drink some coffee having coffee 1 hour before training and some after your training helps you do more during your training and helps your recovery after your training. Don’t leave home without it.

7. Start and finish with abdominal work use planks at the start of your training to activate your mid-section before hitting the weights and planks at the end of your training to improve core stability when you’re fatigued.

8. Pause for strength a great way to increase  intensity without increasing the weight is to add a pause. This will keep the working muscle under tension longer, helping you get stronger and build muscle.

9. Reduce your base of support changing your body’s position in space is an underrated way of improving your balance and core stability. Try the half kneeling and tall kneeling positions while lifting. Your core will be pleased.

Tall Kneeling

Half Kneeling

10. Cut yourself some slack not every day is going to be your greatest day in the gym or in life. There will be days when you’re tired, sore or lack motivation to exercise and that’s perfectly normal. Put it in your rearview mirror,  don’t dwell on it and move forward.

11. Close your eyes when you exercise. Feel the movement and the muscles it’s working. This helps improve your balance and awareness of your body in space also.

12. Your body is a machine there is nothing wrong with getting your heart rate up on a cardio machine but using your own piece of machinery is a great change of pace and a lot of fun also.

Use some examples below to get your sweat on.

Concentric bodyweight training

Tabata squats (20 seconds work 10 seconds rest for 8 rounds)

Jump squat/jump lunge combo (start at 6 of each and increase in by one per round until you can’t go anymore)

Med ball slam and Kettlebell swing combo (start at 20 of each and go down by 2 each round until you get to two

13. Get a grip strengthen your fingers by holding two 5 or 10-pound weight plates together by your sides for a long as you can.

Wrapping up

If you doing the same old thing, you’ll keep getting the same old results and you don’t want that, right? Change it up this new year for  better results and a better body.

The scale and the mirror might just become your friends.

Any questions?

Email- shanemcleantraining@gmail.com

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Right on cue…………………….

You know the voice inside your head, the one that’s telling you to eat that second slice of pie. Yes, that one. What if I told you, you can use that voice help you train safer and get stronger.

Don’t believe me? Then read on.

pie-2
Yum

Before a client is about to lift, I give them two verbal cues to drill into their heads to remember before and during the lift. These cues put them in better position to lift correctly, so they can move more weight safely and feel powerful.

However, not everyone has the means or the time to hire a coach to instruct them on proper weightlifting technique.

But if you can harness the power of the cue, you too can remain injury free and dominate the gym without someone screaming in your ear. Biggest Loser anyone?

 

In my experience, one cue doesn’t fit all. It’s very individual. Some people like to know what it feels like (internal) and other people want to know what it should look like (external).

You have to mix and match to find what works best for you.

The following cues below are the ones I use every day for myself and my clients for push-ups, rows, squats and deadlifts.

Next time you lift, pick two cues (choose no more than two cues at one time) below for each lift and then use your inner voice for good instead of evil.

After all that second slice of pie is not going to help you lift squat.

  • (Disclaimer– You should have some experience at these lifts for these cues to be effective. Please also lift in front of a mirror to check your form.)

 

THE DEADLIFT

Read more about the deadlift here and here.

Google “Deadlift” and you come up with over 13 million hits. No shortage of information on the most humbling lift of all time. With such a complex lift, my aim is to keep it simple so the client lifts the weight safely and effectively.

Now let’s grip it and rip it.

1. “Get your feet underneath the bar”. Some people have a tendency for the bar drift away from the body during the pull and lowering. A deadlifting no-no.

2. “Push your hips back until your hands reach the bar”. A set up cue to help preload the hips and hamstrings to establish a proper hip hinge pattern.

3. “Turn your right foot clockwise and left foot anti clockwise”. This simple tip creates tension in your outer hips and gives you a stronger connection to the ground.

4. “Let your hips go back, back, back, then forward”. Some people bend their knees too much during the descent, turning the deadlift into a squat.

5. “Chest up”, “Squeeze an orange in your armpits” or “Put your shoulder blades into your back pocket”. Any of these cues encourages you to engage your lats to keep your spine straight from head to butt.

6. “Breathe in on the way down, exhale on the way up”. If you inadvertently hold your breath when you lift, this mantra helps. Oxygen is kind of important.

7. “Crack a walnut between your butt cheeks”. This helps encourage a glute squeeze at the top of the lift.

8. “Leave your heel prints in the ground”. This helps you generate force into the ground, which will help with your pull.

 

 

THE PUSH UP

The humble push up. This exercise is butchered in one way or another in gyms worldwide. There are so many things that gym goers do wrong with the push up, some of which are covered right here.

The push up is basically a moving front plank. Theses cues help you to keep a straight spine from head to heel so can you work the chest, shoulders and triceps as intended.

1. “Tuck you chin in” or “Form a double chin”. This keeps the spine straight from head to heel and avoids you smacking your forehead into the ground. Never a good look.

2. “Imagine there is a piece of paper in your arm pits. Squeeze it and don’t let go”. This forces you to keep your arms close to your torso, to load the triceps/chest and to take some of the stress off your shoulders.

3. “Leave your hand prints in the ground”. An old Chuck Norris joke goes something like “Chuck Norris doesn’t do push-ups. He pushes the world down.” I want you to think like Chuck. Push it down baby.

push ups 2
Don’t mess with Chuck

SQUATS

We’ve been doing this movement since childhood because it’s hot wired into our brain. However, I’ve lost count how many times this exercise has been performed poorly.

Some people have forgotten that it’s a  basic human movement because they want to be macho man, just like this guy.

Regardless of the squat variation, it’s a hip movement and not just a knee bend.

The following cues will encourage you to use your hips, discourage unwanted movement at the knees and put your body in the best position to be awesome.

1. “Pretend you’re sitting down into a chair behind you”. If you cannot pretend, doing box squats will help.

 

 

2.“Leave your heel prints in the ground”. This works for squats as well as it does for dead lifts.

3. “Curl your toes towards the ceiling”. If you tend to drift forward on your toes when you squat, this will force you back on your heels.

4.“Aim your glutes at your heels”. This helps you lead with the hips and not your knees.

5.“Rip the floor apart with your feet”. Some people have a problem with their knees collapsing inward like this guy when squatting. Activating the outer hips will help prevent this.

6.“Put your shoulder blades in your back pocket”. No matter what squat variation you’re doing, activating your lats and keeping your spine in neutral from head to butt is a good thing.

ROWS

The row has many forms such has barbell, dumbbell, resistance band and cable, with countless variations on top of that. No matter the variation a row consists of bending your elbow and pulling the resistance towards you.

You’ll be amazed how many gym goers avoid this exercise (why exercise muscles you cannot see) or just completely screw up such a simple movement because of too much weight or correctable technique flaws.

Use these cues to get the most out of this essential lift.

1.“Keep your shoulders away from your ears”. This prevents you shrugging your upper traps to move the weight, a common pulling error.

2.“Chest up, shoulders down”. This cue works for both vertical and horizontal rows. This will keep your spine in neutral and avoid shrugging your upper neck to move the weight.

3.“Create a gap”. I stole this one from Eric Cressey. Without being to scientific, this cue allows the shoulder blade to move across the rib cage correctly by keeping a gap between your upper body and your upper arm.

4. “Get those arms long”. Another common error is short arming the row and not going through the full range of motion. This happens when form falters or the weight is too heavy.

 

Wrapping up

Next time you lift use your inner voice to move more weight and to think less about pie. Your body and waistline will thank you.

 

If you need any help with your training, please contact me here.

Email- shanemcleantraining@gmail.com

How much time have you got? (to exercise)

You’re given the same 24 hours as everybody else to get stuff done. However, you’re struggling to find the time to stay in shape while your friends who seem to have less time than you are ripped.

How is that possible?

jealous

Among the many clients, I’ve come across, their number one reason on why they’re not in better shape is “I don’t have the time.” Rather than tell them that we all have the same 1440 minutes per day and they need prioritize their time better, I often say “I understand.”

But what I really want to do is run my head repeatedly into a brick wall.

Brick wall

It’s not the amount of time you have to exercise, it’s making better use of the time you do have. (tweet this) Whether you have 10 minutes or 60 minutes per day to exercise, use the following strategies to get in better shape and be the envy of all your friends.

1. Exercise at home

 By the time, you’ve driven to the gym, exercised, showered and driven home or to work, a fair chunk out of your day has vanished.   Not everyone has time for that, unless of course you wake up at the arse crack of dawn.

Crack 1

Instead, cut out the middle (gym) man and save time by exercising at home. With the purchase of a few inexpensive fitness tools like looped resistance bands, dumbbells and by making use of a few household items, most of your fitness needs can be met at home.

Set aside a dedicated workout space and time and then you’re ready to roll. Watch the following videos to gain some exercise inspiration.

 Paper plates

 A couch

The wall

If you need help putting together an at-home routine, you can contact me here.

2. Use the great outdoors

Spring has sprung and summer is arriving so it’s  not too hot or too cold to step out into the great outdoors to exercise. This can be as simple as putting on a pair of shoes and taking a walk, run or going to your local playground to get your sweat on.

If the playground is not your style, try this for the next 12 days. Download a distance counter on your smart phone (if you don’t have a Fitbit or pedometer) and walk or run for 12 minutes for the next 12 days straight.

Here’s the catch. Each day try and beat the distance from the previous day. After 12 days of doing this, you’re sure to be a fitter, lighter and tighter.

3. Minimum effective dose (MED)

 If you’re burning the candles at both ends but still want results from your exercise, MED is perfect for you. MED is simply the smallest dose that will produce a desired outcome. In most cases, the outcome is probably fat loss or muscle gain.

The following routine will only take just over 30 minutes per week. You heard right. Just 30 minutes.  You’ve got 30 minutes in your week to exercise, right?

Instructions

Follow the training below, 4 times per week (Monday, Tuesday, Thursday, Friday) for 6 weeks. Please use nothing less than 100% effort.

Day 1

1A. Close grip pushups 10 reps (Can be done on an incline surface)

1B. Inverted rows 10 reps

1C. Kettle bell swings -20 reps or Bodyweight swings 20 reps

Rest 60 seconds and repeat for a total of 5 circuits

Day 2

Walk for 2 minutes followed by a 15 second sprint interval followed 15 seconds of rest. Repeat this cycle for 5 work/rest intervals. Afterwards, cooldown for 2-3 minutes.

(This can be done on a treadmill, track, bike, rowing machine or elliptical.)

Day 3

1A. Push-ups – 10 reps

1B. Side planks- 15 seconds each side

1C. Bodyweight squats- 20 reps

Rest 60 seconds and repeat for a total of 5 circuits 

Day 4

Repeat day 2

4. Eight-minute stackable (gym) trainings

If you find it difficult to exercise at home and you don’t have a lot of time to spend at the gym, then try my eight minute stackable trainings. You’ll only need to spend 8-24 min exercising after your warm up.

However, be warned. It’s intense but your results will be worth it.

Instructions

Complete each training as a circuit, resting as little as possible between exercises. Rest 30- 60 seconds at the end of each circuit and do as many rounds as possible within the eight minutes.

Select a weight that allows you to complete all repetitions with good form. If you’re doing more than one stackable training, rest 120 seconds between rounds and choose no more than three.

Eight minute legs

1A. Goblet Side Lunge– 8 reps on each leg

1B. Goblet squats- 8 reps

1C. Single leg hip extensions – 8 reps on each leg

Note- Use either a dumbbell or a kettlebell.

Eight minute arms

1A. Overhead triceps extensions– 8 reps

1B. Concentration curls – 8 reps on each arm

1C. Triceps pushdowns– 8 reps

Note- You’ll need access to a cable machine and dumbbells. Keep them both close.

Eight-minute shoulders

1A. Band pull apart- 8 reps

1B. Band shoulder press- 8 reps on each arm

1C. Band In/Outs- 8 reps on each arm (four front raises/four lateral raises)

Eight-minute chest

1A. Dumbbell chest flies– 8 reps

1B. Single arm chest press– 8 reps on each arm

1C. Incline pushups– 8 reps

Eight-minute back

1A. Dumbbell pullover– 8 reps

1B. Bent over reverse flies– 8 reps

1C. Single arm row– 8 reps on each arm

Eight-minute core

1A. Front plank with shoulder tap– 8 reps on each side

1B. Side plank with hip dip– 8 reps on each side

1C. Reverse crunches – 8 reps

 

Wrapping up

 You don’t need a lot of time to exercise but you do need it to be effective.  Because a little exercise can go a long way. Now I’ve busted the no time excuse, do you have any others?

Come at me.

 

 

 

 

Act ( Lifting changed my life)

I was the skinny kid that got picked on in the schoolyard and was last picked for playground games. Regularly, my feelings were hurt because I was lighter than the other boys.

Bully

Being tall and thin, I was an easy target for bullies. I was pushed, punched, insulted and ridiculed because I was too weak and scared to fight my own battles.

I deliberately avoided conflict because of my size. Sometimes, others fought my battles for me. That didn’t make me feel better, just inadequate.

Not much had changed when I started college. I was skinny and out of shape. A turning point occurred around twenty-six years ago while I was hanging out with a good friend.

We were goofing off and giving each other shit when he demanded.

“Lift up your shirt.”

“Why” I said.

The look he gave me suggested I do it or else, so I did.

“Mate, you really need to hit the gym.”

He was right. I was six foot one and 145 pounds soaking wet. I had a concave chest, poor posture and no muscle tone. I was weak and unhealthy. I knew this deep down, but for someone else to point it out was all the incentive I needed to act.

After being exposed by my friend, I joined a gym within a week and began my quest to be bigger, stronger and healthier.

Being a weightlifting newbie with no idea how to lift, I screwed up a lot. Bicep curls were at the start, in the middle and at the end of many of those workouts. In fact, from exercise selection, form and diet I had it all wrong.

biceps 2

But you know what? I still made gains because I acted and decided I wasn’t going to be a pushed around anymore. Lifting not only changed my body, it changed my life.

My confidence improved. Friends and family noticed that strangers didn’t take me lightly anymore. I even got more attention from the opposite sex, which isn’t saying much because my action meter was at less than zero.

The best thing about it was that, I was no longer getting sand kicked in my face. I wasn’t looking over my shoulder and living my life in a state of fear.

sand

These results were enough for working out at the gym to become a habit. Through hell or high water, I was in the gym two to three times a week, giving it my all. Lifting weights was my anchor while life’s storms raged around me. No matter how out of control things were, I could always control my effort and intensity in the gym.

For the past eight years working as a personal trainer, I’ve helped hundreds of clients become better versions of themselves.  It’s been a long journey from being a lifting newbie, to teaching clients to crush deadlifts, but I wouldn’t change a thing.

If none this had happened, I wouldn’t be in the position to help people change their lives for the better and for that I’m truly grateful. And biceps. I’m happy to flex them too.

Was there a painful moment or memory as a kid that prompted you to act? Please share it with the world. Come on, I know you can do it.

Now, that’s personal

My friend and former client Greg Hodak passed away Saturday night surrounded by family and friends. To say God broke the mold when he made Greg would be an understatement.

greg
The gun show.

He was one of a kind. Larger than life, generous to a fault, loving father and you felt special when you were around him. He was a great client and friend who’s grace while he was suffering inspired this article.

This is why I have decided to re post this again because the personal/professional boundaries get cloudy sometimes. Please enjoy.

Since being a personal trainer I’ve had

  • Three clients pass away
  • Three who have beaten cancer
  • One who’s got dementia
  • Several clients who have had their joints replaced

When studying to become a trainer, these situations never came up in any of my textbooks because nothing prepares you for things like that. Only life can.

When dealing one-on-one with these clients while they’re suffering, the professional boundaries that trainers should have with their clients gets blurry.

How can it not? Trainers are not robots.

robot

Although my (and most) personal training clients come to the gym to forget their problems, sometimes the burden they carry is too heavy and they need someone to talk to. All a trainer can do is lend a sympathetic ear.

And for most personal trainers (myself included), personal training is much more than a pay check or a business transaction. It’s a real opportunity to make a difference in the lives of their clients whether they’re fighting fit or not.

Trainers share in their clients’ successes, failures and heart aches. Often exercise is the easy part of the equation during a session but the mindset or ‘getting into the mood’ can be more difficult.

Trying to get clients into the right frame of mind when they are in pain takes this mindset thing to a different level. Because let’s face it, exercise can be hard enough even when we’re healthy, let alone sick.

Almost two years ago now I was hired to work privately with an elderly couple in their home. Both had their share of health problems but the male was in really bad shape. He was unable to perform simple self-care duties and found walking extremely difficult.

He and his wife performed simple balance and mobility exercises and fundamental human movements once or twice a week. Even at their advanced age, they were looking to improve their quality of life.

Both were so sweet to me that it was difficult not to get close to them. I would often stay after our sessions to hear their stories and join them for lunch. They welcomed me into their home like I was family.

However, the male’s health took a turn for the worst a few months into our time together and a few weeks later he passed away peacefully.

It was one of the saddest situations I’ve ever witnessed and made me feel very fortunate that I got to spend time sometime with him and his wife before his number was up. I’ll cherish the stories they told me forever.

Recently, I was rocked by the news of a former client who’s been diagnosed with stage 4 pancreatic cancer. When we worked together, over a year ago now, he had turned his life and health around.

He was fit, strong and full of life and now he’s fighting for his life this with every ounce of his being. When he needs a hand, I’ll be there to provide it, professional boundaries dammed.

Unfortunately, he lost his battle.

Both of these situations provide a challenging conundrum for one who’s business is personal. When does professional become personal? When is it ever okay for professional/personal boundaries to be crossed?

Most of us know it’s not okay for a trainer to sleep with their client and for a teacher to getting sexually involved with a student. That’s clearly crossing the line.

line

However, on the other hand, is it okay to visit a client who’s on life support in hospital and to be there for support? Is it crossing the line to go out to lunch with a client and share personal stories?

Like some laws are meant to be broken, some boundaries (I think) need to be crossed, especially when it’s a matter of life and death. However, there is some inherent risk involved here.

When putting yourself out there and crossing boundaries your feelings or the client’s feelings may get hurt. Your wallet may suffer, and if you ever witness sickness or death it’s going to be painful for all involved.

I made a judgement call (and will continue to make it) that I’m going to be there for clients when it comes to life, death and sickness. Am I crossing the line? You can be the judge.

However, I feel in matters of the heart, you should follow the heart more often than not and the boundaries that exist between a service provider/client should be tossed away.

Wrapping up

 Personal and professional boundaries exist for a reason. It can stop laws and feelings from being broken. However, when suffering and death happens and you’re in the middle of it, lines will get crossed.

After all, we’re only human.

A women’s guide to getting stronger……

Women have been told for far too long that less is more when it comes to their bodies.  Words like ‘slim,’ ‘toned’ and ‘skinny’ permeate through most women’s fitness magazines.

Celebrity trainers have a dazzling array of bodyweight and pink dumbbell moves that target the hips, waist and thighs so women can have their best spring body ever.

What are those heavy dumbbells or that barbells on the floor? If I touch one of them, I might turn into the Hulk.

hulk-2

Don’t worry, ladies, this will not happen to you because of a little thing called testosterone and your lack of it in comparison to men. (1) Besides, testosterone makes men do silly things and we need you to help clean up our messes.

Wishful thinking, right?

maid

Strength training has tremendous health benefits for both men and women, including but not limited to

  • Injury prevention
  • Plays a role in disease prevention (2)
  • Protects bone and muscle mass
  • Helps turn you into a calorie burning machine
  • Helps with better movement and less pain

Should women deny themselves the benefits of strength training because of a few myths that never seem to die?  The short answer is no, you shouldn’t because strong is the new sexy.

However, if you’re new to all of this, where do you start?

Start right here. Let’s look at the movements you’ll be doing to get stronger and why you’re doing them.  Then I’ll outline a program for you, so you too can get strong.

1. SQUATS

This is a movement we’ve been doing since we were babies. Yet somehow between childhood and adulthood, some of us lose the ability to execute this fundamental human movement correctly.

Why it’s important to train 

  • It’s a full body exercise
  • Gives you great looking legs
  • Develops core strength
  • It’s a movement you perform every day.
  • Builds lean muscle and burns a ton of calories.

This is what a squat should look like

Baby-squat
I rest my case
2. BENCH PRESS

The bench press is not only for the guys. A lot of women I know get a huge sense of empowerment hoisting weights above their chest. It’s a great upper body strength builder that helps build lean muscle on your chest, shoulders and arms.

Why it’s important to train

  • Helps build upper body strength, a weak point for a lot of women
  • A great compound exercise that works multiple muscle groups
  • Gives you a great looking upper body
  • To show the guys up

 

3. Row 

We tend to forget about the muscles that we cannot see. That’s not a good idea because we live in a society that sits too much while slouching forward. Overtime this can lead to upper back muscles that are weak and overstretched.

A weak upper back contributes to poor posture and back/shoulder pain.  The row helps strengthen the upper back, grip and gives you better looking arms.

Why it’s important to train 

  • Strengthens your upper back
  • Improves your posture
  • Helps give you a better-looking arms, shoulders and back

 

4. FARMER’S CARRY

How often do you find yourself carrying around heavy stuff? Once a day or a couple of times per week?  It’s something that we do on a regular basis when you think about it.  For example, when we carry shopping bags.

So why not train this in the gym? There’s nothing complicated about the farmer’s carry. Pick up some heavy weights and walk. However, it’s not easy and it’s a challenge you’re sure to enjoy. Or not.

Why it’s important to train

  • Works on your core, strength and cardio simultaneously
  • Has significant carryover to real life.
  • Gives you a vice like grip
  • Develops great looking shoulders and upper back.

YOUR PROGRAM

This 6 week, 3 day a week program below will concentrate on the movements described above with a few exercises sprinkled in to work on the thighs, triceps and core.

The trainings are divided into heavy, light and moderate to help you build strength and lean muscle.

If you unsure on how to warm up before you train, do this.

 

Training A – Heavy (Monday or Tuesday)

Instructions- Do the exercises one after the other, resting 2 minutes between each exercise. Try to go up 2.5 – 5 pounds each week while maintain good form. Click on exercises for video demonstrations.

1A. Squats (Sumo OR Goblet) 3 sets 5 reps

1B. Single arm row (Dumbbell OR Cable) 3 sets 5 reps on each arm

1C. Single leg (Split squats OR Reverse lunge) 3 sets of 5 reps on each leg

1D. Dumbbell bench press 3 sets 5 reps

 

1E. Farmer’s carry (20-25% of your bodyweight in each hand) 3 sets 40 yards

 

 

Training B- Light (Wednesday or Thursday)

Instructions- Use a lighter weight than training A because you’re doing more reps. Exercises 1 and 3 will be done as superset (back to back). Rest as little as possible between exercises and rest 60-90 sec at the end of each superset. Exercise 2 do both sets with as little rest as possible in between sets.

1A. Squats (Sumo or Goblet) 2 sets 15 reps

1B. Single arm cable row 2 sets 15 reps on each arm

2. X band crossover 2 sets 15 reps

 

3A. Overhead triceps extensions 2 sets 15 reps

 

 

3B. Push up plank 2 sets to failure

 

 

Training C Moderate (Friday or Saturday)

Instructions- Use a heavier weight than training B because you’re doing less reps. Exercises 1 and 3 will be done as a superset (back to back). Rest as little as possible between exercises and rest 60-90 sec at the end of each superset. For the Suitcase carry, rest as much as needed.

1A. Squats (Sumo or Goblet) 3 sets of 10 reps

1B. Single arm dumbbell bench press 3 sets 10 reps

 

2. Suitcase carry (25% of body weight in one hand) 3 sets 40 yards in each hand

 

 

3A. Single leg (Split squats or Reverse Lunge) 3 sets 10 on each leg

3B. Inverted or TRX row 3 sets 10 reps

Wrapping up

After this 6-week program, you’ll be stronger and more confident in and out of the gym because strong is the new sexy.

Do you need any more help getting started? Then I have the program for you, a 12-week online program that will help you get stronger and more confident in the gym.

This program includes

  • A through fitness assessment. This assessment lets me know where you stand and is the baseline against which we can measure your progress.
  • A Skype consultation to discuss your short-term and long-term goals. This will allow me to write a customized program and to answer any questions you may have.
  • 12 weeks of customized programming, broken into 3 4-week blocks
  • Regular Skype and email check-ins to see how your progressing and to address any concerns you may have.

Hurry, spaces are limited. Find out more and grab your spot right here.

 

 

 

 

Upper body workout for women

Who doesn’t want lean sexy arms and a slim midsection in no time? You can achieve both in just 15 minutes using just the cable machine. Just kick the men off and have some fun ladies.

Working your entire upper body in standing position is highly effective for activating all your core muscles. Using heavier weights combined with working one arm at a time, takes this to entirely different level.

Who said you couldn’t do more in less time?

INSTRUCTIONS

Do these exercises in order, doing six repetitions on each arm. Choose a weight that allows you to complete each exercise with perfect form. Rest for a little as possible between exercises and  for 60 seconds at the end of each circuit. Repeat the circuit twice for a total of three rounds.

Exercise One- Straight Arm Pull down

Stand, facing the weight stack and adjust the height of the handle so your right hand is waist height, with your arm straight.  Take a step back with your right leg. Pull the handle to your right hip and return to starting position.  That’s one rep. Do 6 repetitions and repeat on the other side.

 

 

Exercise two- High Chest Press Punch

Set the cable to just over your shoulder height. Facing away from the weight, right elbow bent at 90 degrees and at shoulder height with right leg back. Punch the weight by extending your elbow and return to the starting position. That’s one rep. Repeat sequence on the other arm.

 

 

Exercise three- High Back Row

Using the same cable height as exercise two or a little higher if you wish, face towards the weight. Right arm extended and right leg back “pull” until your elbow is at 90 degrees with the elbow at shoulder height.  Slowly return to the start. That’s one rep. Repeat on other side.

 

 

Exercise four- Low Chest punch

Setting handle above waist height, face away from the weight right elbow bent at 90 degrees, upper arm by your side with right leg back.  “Punch “by extending your elbow and slowly reverse to starting position.

 

(Low the handle to around waist height and punch out. Have the cable underneath your arm)

Exercise 5- Low Back Row

Have the cable handle on the lowest setting and face towards the weight stack with right arm extended and right leg back. Pull until you upper arm is by your side (at 90 degrees) and right elbow not going past your torso. Slowly reverse to starting position.

 

 

Wrapping up

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