Workout of the Week

Welcome to another instalment of our weekly workout with 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 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
be'SHOULDER' of Power

Set	Exercise	Reps	Sets	Rest
A1	Shoulder Press	8	5	Value
A2	Face pulls	10	5	60 Sec
B1	T,W,Y's	6	4
B2	Rear Delt Flies	15	4	60 Sec
C1	Front Raises	10	4
C2	Upright Rows	12	4	60 Sec

Bonus Circuit
Shoulder press with 3 overs - Until failure x3 Sets 

 so normal shoulder press but touch the bar on your chest, lift the bar over head and keep it as close to your head as possible touch the bar to your shoulders and then go back over touch the bar on your chest repeat a third time and time so touch the bar on your shoulder and press all the way up. it means every time you do a full press you should be alternating from a front or back shoulder press.

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!
 
WEEKLY DIET HINTS & TIPS
This week I want you to get last weeks food diary, circle everything you want to change about your diet and change just 2 things, trust me you will circle or list quite a few things, I wish I ate more fish, veg, fruit, drink more water to name a few, so this week focus on 2 from your list.

Quote of the week- “Start where you are. Use what you have. Do what you can.” - Arthur Ashe

For any more information just let me know, good luck, and please let me know how you get on.

If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!

Dan