Work-out of the week

Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.

​Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 2 minutes cardio, either a light jog or cycle will do, followed by 3 minutes dynamic stretching and 1 minute body weight exercises.
 
Step 2 – The Workout 

Set	Exercise	Reps	Sets	Rest
A1	Press ups	8	5
A2	Tricep Extensions	15	5	60 Sec
B1	Pull Ups	8	4
B2	Bicep curls	15	4	60 Secs
C1	Shoulder Press	8	4
C2	Rear delt Flies	15	4	60 Secs

Bonus Circuit
Med Ball  Tri-set Chest throws, Slams, shoulder throws (above the head) - 20 seconds each, no rest inbetween, 30 seconds rest afterward repeat 4x rounds.
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now! 

Q.      Can I still have a drink on a Saturday night?
A. Hell yes! As long as the drink doesn’t undo all your hard work to stay in a calorie deficit from the week you can still lose weight!  The problem a lot of the time isn’t necessarily the drinking; it’s the binge at the end of the night and the lack of movement and more binging the next day, so make you move and eat well the next day and stay in that calorie deficit.

Quote of the week: ​The past cannot be changed. The future is yet in your power. - Unknown
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We are currently taking on more clients for Personal Training in Sutton Coldfield, so if you're local and interested you can sign up here.