Workout 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 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 
​CALF'Zilla

Set	Exercise	Reps	Sets	​Rest
A1	Standing Smith machine Calf Raises	6	5
A2	Front Squats	15	5	60 Sec
B1	Dumbbell squat Jumps	8	4
B2	Seated Calf Raises (32x3 tempo)	10	4	60 Sec
C1	Calf press	30	4
C2	Lunges	20	4	60 Sec

Bonus Circuit
Skipping - 20 seconds on 20 off - until you can't skipping anymore!
 
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
For the next 4 weeks set a day where you drop your calories by 500-1000 so on that one day you get into a big calorie deficit, this will help you lose weight as long as you remain in a deficit every other day that week.
 
Quote Of The Week
​The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill
 
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