Summer travel gym equipment

The summer months have kicked in, the sun is shining and you want to keep active. In a previous article I have given you some workouts for you to try outdoors and hope they went well for you.

http://www.the42.ie/david-last-column-2-2743710-May2016/

In this article I will include some of the best equipment out there for people who are on the road, away on their summer holidays or people who just want to train outdoors with little to no equipment.

When going abroad to the sunshine on your holidays I like to encourage my clients to spend as much time outdoors doing workouts with little to no equipment or even doing some swimmimg,cycling,running and so on. Enjoying your holiday with good food and drink, switching off,reading, taking in some sun by the pool and overall spending  good quality time with family and friends should be your priority but still allow some time on your health and fitness. Some of you readers spend enough time training indoors during the winter months in the gym, now is the time to get outside and use your fitness while getting in some vitamin D.

Below are some great pieces of equipment you can use while away from the gym floor. All the equipment mentioned here are easy to carry around and pack away into a bag, don’t cost that much and are highly effective tools to give you a good workout.

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A super tool that fits very handy into your bag. It comes in a small netted bag that you could easily cram into a backpack, and is lightweight. You can simply hook the TRX up in any door frame, tree, or railing and you’re good to go. Great piece of equipment that can be used for all fitness levels and can literally train any body part with it from upper body to lower body to a challenging core workout.Squats,pistols,rows,presses,planks,holds you name it most drills can be done using this piece of equipment.

There are so many workouts out there now online.Here is a video below showing you 50 exercises using the TRX.

Resistance bands

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Another great tool to have in and don’t cost that much at all.So many options here on what to use bands here for. From warm up drills to mobility exercises even to assisting you with some pull ups the resistance band is something to throw into the bag. They come in varying degrees of tension (resistance).

Here are a handful of great drills you can use.

Banded pull aparts.

Super upper body pulling exercise excellent for improving posture,increasing shoulder health and overall a general good exercise to incorporate into your exercise routine.

Pull-Apart

X-Band walks

Another great lower body exercise that will activate your glutes and is a good prep for you before you squat or deadlift.Great drill to bring into your warm up

Pall of press

Super midline core exercise where all you need is a band tied around a poll.Keeping tension in the band,core tight and sending band out and straight while holding out in front for a couple of seconds and then returning to start position.

Bodyweight drills

Bands are also great for assisting with chin ups/pull ups and push ups and for the person looking for more of a challenge they can be ideal for making your push ups more tougher like the video below.

Jump rope

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Slip one of these into your suitcase and you’ll have an intense cardio workout wherever you go. Jump ropes are great for circuit training or high-intensity interval training (HIIT).  Not only will you give your cardiovascular system a run (or jump) for its money, but jumping rope is great for improving coordination

Valslides

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Another great and super portable tool that can be thrown into the travel bag.Perform exercises with these gliding tools under your palms, knees, or feet, you can work an area from every angle—a basic lunge,mountain climber,seal drags,push ups with a knee tuck.

Client of mine here using the valslides here with a push up and seal drag combo

Along with these tools above I also suggest staying on top of your mobility and flexibility drills.Stretch daily,do some yoga and even use the bands to assist you with some mobility exercises.Have a mini foam roller/lacrosse ball with you to stay on top of things keeping your body loose and injury free.

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Hope this info can help you out.

Thanks for reading and sharing it on.

 

Last week we seen the amount of interest and attention mental health now has in Ireland. The event “Darkness into light” was held in venues dotted all around Ireland and was really encouraging to see figures of 120,000 + people getting active taking part and raising awareness. Along with that the month of May is the month of the green ribbon-a campaign set out to encourage everyone in Ireland to wear a ribbon and start a national conversation about mental health. We really all are touched to someone close who has been affected by this at some point in their lives or possibly you’re reading this article and are currently fighting your own battle.

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First of all you might be asking why this is in a fitness column.

I would regard physical fitness very important for sure but how you train and look after your mind,wellness and body is just as important and really is all linked together.

Fitness to me isn’t always about lifting weights,running,or even going under the bar to hit a heavy squat. Spending time on your wellness and mindset is something I would always encourage everybody to incorporate into their fitness routine quite often. A term I use a lot with be “You got to slow down to speed up” sometimes.

As a personal trainer I have gotten to see the huge benefit exercise can bring to people looking after their mental health,improve their mindset to better their wellness.

There are plenty of different reasons why many struggle with their mental health .I am not here to tell you the cause or why, as I don’t know  but what I do know there are a certain few ways that may just help you that have helped out clients I work with.

First of all let me start by saying there is such great help out there today for anyone fighting their battle with mental health.

Pieta house and Aware and the Green Ribbon  are some fantastic organisations who do so much providing help and assistance to people and families affected. Its also really nice to see people like Bressie or most recently the viral video we all seen from Dublin man Doug Leddin below come out and talk about his battle and how they deal with it.

 

Couple of tips here on how to improve your wellness,body and mindset.

1.Get active and outdoors

Ireland has so many outdoor trails,parks,hills,rivers and in general lots of places to go out,get fresh air and unwind.Last week I gave the readers some outdoor venues and workouts for you to try with little to no equipment

http://www.the42.ie/david-last-column-2-2743710-May2016/

Head out with friends for social gatherings like golf outings, out for a ride on your bike,meet ups for coffee or even heading out for walks are simple things that will really help recharge the batteries and in general keep you happy.Yoga and meditation is also anther great outlet to bring into your daily exercise routine.I would encourage at least 1 yoga session a week.Slow down,breathe,stretch,and mediate

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Mediation app I have used in the past is called Headspace. All you need is 10 minutes a day for 10 days.The free 10 day trial is linked below.

https://www.headspace.com/

2.Keep moving forward 1% better every day.

List down 3 things every night that YOU are going to work on the next day. This should be a SMALL step but this daily consistent small step of action will lead you to the BIG goal. It could be a goal working towards your fitness, health, anything.

Working on visualisation and having a goal/vision board is another way of keeping focused and on track which I’ve also used in the past myself and with friends and clients.This could be a vision to run a marathon this year,loose some weight,being able to spend time giving lots of energy to play with your kids or even sticking up a picture on your wall in your glory sporting days you were really active and healthy and want to return to some day

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I have also found that working on gratitude and appreciation is another protocol I would also encourage.Start your day with listing 3 things you are grateful to have in your life.Being grateful for your health,your fitness,your previous sporting accomplishments,the people around you motivating and encouraging to the food on your plate is something I believe is also great for your body and mind

I have used this Five minute journal below in the past and really has me focus more and keep me on track.(It comes in app form too).Keeping a journal like this is great as it will hold you accountable to your goal,keep you inspired and motivated along with providing you with a sound checklist on what went right and wrong for you on the day so you can keep getting better.

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http://www.fiveminutejournal.com/

3.Get creative

Take up a new hobby,challenge or sport,get creative.Learn how to slow down some days and switch off.15 minutes can really go a long way to your day.”You got to slow down to speed up” is a quote I use quite regulalrly with people I train on a daily basis.Start coloring,doing art,drawing,playing music, or even get creative in the kitchen cooking are things that really go a long way. Doing things that help the brain slow down, distress and unwind are ways I know that have helped people out in the past with their mind and body

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Thanks for reading and hope this can help you or a friend out.

Online training plan

Online training plan

So I’ve finally decided to offer this training plan.

Since launching it last week I have 3 clients signed up and I am looking for a further 7 people to join up but let me tell you first whats involved and why I actually decided to offer this package.

Why?

I’ve gotten quite a lot of clients coming into me that are currently active members in commercial gyms such as Flyefit,Ben dunne etc but have found they are not getting the full benefit from their own membership.They have found themselves in a 12 month pre paid contract/membership and don’t really know what their doing in the gym and also not being held very accountable when it comes to their training sessions.At the moment I am really busy with current clients and don’t have the slots currently to be taking on new clients so I figured this package is suitable for everybody.

Whats Involved?

First of all I physically get the client in for a 30/40 min consultation with me and this is what I cover.

Mobility/flexibility assessment This is where I cover where the client needs work. Ive covered this assessment here with my article with the42 and you notice the mobility test being shown in video in this article  HERE

Body composition Standard body fat test which will highlight lots of things to myself and client and its an area I test/retest with all my clients 4-6 weeks again later.

-Nutrition support Throughout the initial assessment I get to know the client pretty well quite fast.I see many different clients week in week out so I’m pretty good at reading into individuals and listening to their lifestyle/nutrition/sleep patterns.Normally what I do here is ask the client for a basic food diary for 5 days and work around everything from this information.You need help with your Nutrition then go check out the information HERE that I wrote with theJournal 

Fitness assessment Lots of things covered here.I find out about their current gym session,what their gym set up is like,what they normally do in the gym and then progress them onto a few movements and see how they fare.This could be asking the client to perform a basic body weight squat or back squat to showing me a standard body weight plank to even how many chin up they already have.From all this information I receive I can then find out where client really needs work relative to their goal then I also know what I should really be sending them workout wise relative to what they showed me in the gym.

-Structured and personal workouts I will then send on roughly 16-20 sessions to them for the months subscription.This is sent via email once a week and here you will have your plan for the week ahead.I like to stay in contact with clients quite often to  keep them accountable and also just to hear they are doing OK with the program-holding them accountable

-End of month 1/1 PT session Client will come in and basically lots of things we covered in the initial assessment session we did at the start we will test/retest them all over again.Another body fat test will be done to see how we improved plus we will assess areas in the clients fitness where they wanted to work on.Has the mobility improved?Any gains in strength?Perhaps their lifestyle and sleep has improved?Most areas here are all looked at again and we rate overall how the month went.

Cost is 60 Euro per month or 650 Euro for the year.

If you feel that this program is something that you need then get in touch.I will be limiting this to a certain number of clients as their really only is a certain amount of work I can currently take on between all the clients I have at the moment training with me on a daily basis,to writing for the 42 and the Journal to doing my own training and so on.

You can contact me here on phone at 086-192704

or CLICK HERE for a instant email to me

 

About David Last Fitness

David is a south Dublin based personal trainer working from 2 locations Churchtown and Rathfarnham.

He was raised into a very active family with lots of sporting connections its no wonder he chose a career in health and fitness. His first sniff of professionalism in fitness was his 3 year scholarship program at UCD when he was 19. He spent 3 great years here studying sports management while playing for UCD in the league of Ireland and had the opportunity of representing Ireland at the world student games in Thailand 2007. All this valuable experience gained over this time has been brought into his current personal training business David Last Fitness.

He spent 6 good years from 2009 -2014 in the commercial scene with many of Dublin’s well know gyms such as Raw condition,Total Fitness and Swan Leisure. Over the course of these 6 years he learned a lot about the commercial gym scene and moved on to the next step.

In 2014 he found himself taking on a 3 month internship at a strength and conditioning/CrossFit facility in Florida.

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He then returned home to set up his own training facility setting up a small home gym in Rathfarnham which naturally grew into a small business over time.Image-1 (1)

Within 6 months he expanded to a larger facility and now operates from De la salle sports centre Churchtown.

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Click into my social media feeds and check out all my daily info

Blog and current website

Instagram 

Facebook

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Email Davidlastfitness@gmail.com

Call 086-1927014

2015 story

2015 story

30/12/2015

22.50pm till god knows how long this will take.Yet I’m going to keep this very short and sweet

Been a while since I’ve blogged but I feel that I need to put one together highlighting the year of 2015.

First of all just let me THANK YOU for coming in and reading this.I know not many will click into this article and read it.However those of you that do are more than likely apart of the journey in 2015.

To date this was a great year for me.However its not really the about the year of 2015,I’ve been working on this project since 2009 I guess and every year I just need to keep upping my goals

The goals for 2015 certainly did get hit

  • I grew the business from roughly 5 steady clients to at least 100 new faces walking into our homegym for a workout.
  • I moved on into a new premises yet still working from home too.
  • I set myself a target of 1000 hours coaching clients and ended up hitting 1037
  • Feck,I’m not writing any more things here.

Lets just say overall I’m just happy that I’m growing the business,I have my health (even though I may have had a wobbly period mid way during the year when everything just got too much at a stage in my business yet slowly down for a period of time helped me) and that i’m just so grateful that I am helping people change their lives, while working on my passion slowly building up recognition

Its funny I was at a 10 year school reunion the other night and of course everybody was asking about careers etc and I was just fairly chuffed to see that guys I haven’t chatted to in years already knew what I was doing.That made me happy because Ill be honest,the fitness industry is flooded with so many avenues now from big chain gyms,warehouse gym to 1000s of personal trainers so its very very easy to be forgotten about.Plus working alone can be a lonely environment and you tend to question yourself and actions at times.I guess thats why I reached out to Dominic for his mentorship,which tbh has really helped me A LOT.

So here is a short pointer of rules that I set out to myself for the year 2015.

It may just help you out in 2016.

  1. BE YOURSELF.Live your life to the fullest,set goals,chase them until you reach them.Stop following with the sheep,never be afraid to do what you want and don’t always care what others think
  2. BELIEVE AND HAVE FAITH IN YOURSELF Whatever your goal/s are stick with it.Believe it or not people will think your crazy or may not agree with what your doing.There will always be doubters,jealousy etc but filtering that out and staying on YOUR path is what needs to be done.
  3. KEEP WORKING HARD 1 is always better than 0.Set goals and work on them as much as you can.You got to show up and stay committed to your goal.You will have more harder days than easier ones but trust me if you stick with it,keep showing up,being consistent on your hard work well then Im a huge believer that #HardWorkPaysOff
  4. STAY PATIENT More than likely your goal will not be hit overnight.Anyone that has a realistic target in mind should be in it for the long haul
  5. KEEP MOVING FORWARD Continue to grow yourself.Keep learning and improving yourself.Read books,start a new language,pick up a new hobbie,surround yourself with people that you learn from and perhaps push you.Something I tend to ask myself every day is “Is what I’m doing right now improving me as a person?”

I could keep going here listing lots of things off but I feel these above are traits that have helped me out over the past year.

Again,thanks for following my content,it means a lot and I lucky forward to the future with you all.

DavidLastFitness

 

4 ways to help you switch off

4 ways to help you switch off

I’m going to start with the phrase I use quite a lot.

“You have got to slow down to speed up”

I bring this up quite a lot.

Most of my clients know this now.They know that in order to get strong sometimes you got to slow down,learn the movement,get consistent with it and keep working on it.Its not all about hammering intensity day in day out.Sadly intensity is what the fitness industry sells.

When I work with clients my aim here to to educate them as much as train them.Ask any of my clients today that if i wasn’t around would they be able to walk into any gym and be able to train themselves properly?I’m pretty confident after doing at least 5 sessions with me they would. Thats my job I guess.

Back to slowing down.

Something I personally work on every single day.Working for yourself can be tough,heck every day can be tough for everyone.I have clients from all walks of life.Clients with high pressure desk jobs,teachers looking after large groups of kids to guys working stocks and shares making big calls in seconds.The world we live in today is fast,furious and can really suck you up.Stress comes with all this pressure and if you don’t look after number 1 sooner or later your going to crash and hit a major road block-Trust me I’ve been there and no doubt many of you all have to.

Switching off is something I try to work on daily.Back in June 2015 I hit a wall and had to put a halt to my business for 2-3 weeks.I was burnt out-plain and simple.Sure I was working on my passion and loved every minute of it,however I soon realised to myself,I was helping lots and lots of people but I wasn’t helping myself.I was promoting healthy living but then again I felt i was not living a healthy life myself.I was spending close to 60+ hours in a 12ftx12ft shed training clients plus all the others hours of blogging,social media,programming,admin duties and literally had no time to look after myself,do other things,switch off.

Some days I managed to squeeze in some training,some days i literally used coffee to keep me going. Don’t get me wrong I love what I do.I wake up every single day loving this game and I’m really grateful that I have the opportunity to do it every single day.

However as time went by the passion slowly got chipped away and I was getting far too frustrated and burnt out with myself.The biggest problem here is that for 18 months I literally dived into the deep end and never took my foot off the pedal.At the time,I felt I didn’t need to but looking back I really did.Having said that I’m happy I went through those times,but if I was to do it all again I may have listened more to my body and some people around me.

Since re starting up again in June 15 I incorporated some new methods to my daily ritual and everything really has changed my game.My mindset is better,my business has come on leaps and bounds,my relationships with family and friends has improved and my daily lifestyle inside and outside of work has gotten far ahead of where it came from.

So here are a couple of methods that I’ve brought in that might just help you out.

  • 15 mins morning ritual

Every morning I have a 15 minute period of time to myself.I go to the same place every day(mostly my home gym) I start with a glass of water,taking lots of deep breathes and thinking positive.I work on some mobility,play some tunes and then go read or watch motivational pieces.Go find someone you really admire and listen to them.This morning I listened to this below while I working on some light stretching.

Then I make some coffee and head into Seth Godins blog and read his daily article.I highly recommend this to everyone.He posts simple 2-10 line articles that are so easy to digest.

  • Podcasts/Books/Audible

3 simple ways to help you switch off.When I want to switch off I totally stay away from self developmental and business books.Anything that reminds me of work I wont go near.Dont get me wrong I will find time in my week to go to these places however I will spend close to 30 mins listening or reading material that is basically just cool and keeps life interesting.

Podcasts like “An Irish man abroad” by Irish comedian Jarlaith Regan.I listened to his recent show with Irish actor and funny man Baz ashmawy.The amount of cool guests on this show is amazing and I guarantee you will find someone that really interests you and will even make you laugh

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Audible too is a great service.Costs me roughly 10 euro per month and with that you get a free credit per month to buy any book you want.When I want to switch off I tend to stay away from self developmental books and focus on stories that are interesting and help me just to switch off. I’m currently reading Michael Jordans book “The Life” and finding that v cool.

  • Get creative

Got this super cool coloring book from 2 friends of mine.They really help you switch off and get creative.Its funny how everything else in the world is forgotten about and the most important thing in the world at that present moment is just keeping in between the lines!

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Other creative ways I know that can help others are things like knitting,baking,or even joining in with playing with your kids in the garden or with their board games.Telling stories too and starting up conversations with people in taxis,buses,coffee shops are things that really go a long way.The new store TIGER has some cool toys here below to keep your mind creative and full of youth.

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  • Get outdoors

Dublin has so many outdoor trails,parks,hills,rivers and in general lots of places to go out,get fresh air and unwind.

I tend to bring our new dogs out every day between 1-4pm or late at night after my shift.Heading out with friends for social gatherings like golf outings,out for a ride on your bike,meeting up for coffee or even heading out for walks are simple things that will really help recharge the batteries and in general keep you happy.

To sum it all up.

  • Slow down
  • Give yourself at least 20 mins to yourself daily to read,play,watch,listen.
  • Be Grateful
  • Stay positive.

I will leave you with this poster we have at out gym.Go read it and take away 2 points then go work on them.

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If you need any more help with anything from training/mobility/recovery/lifestyle

Give me a call on 086-1927014 and ill be happy to help

Thanks for reading and sharing

DavidLastFitness

8 things that you need in your training plan

8 things that you need in your training plan

The last 2 weeks you have seen the Ciaran Burns transformation and I’ve given you pretty good detail on what to look out for in the right gym. (Is it possible to link them in)

Today I give you a pretty detailed look at what you really should have in your gym program if your goal is to loose weight,look better, stay injury free and overall just feel more fit and healthy.

Lets break in all down below

Mobility/Flexibility work

The most common issue with clients I have to deal with on a day to day basis is poor mobility and/or flexibility. You want to improve your strength, fitness or become less prone to injury then your really going to need to work on your limiting factors. Some people have tight ankles,hips,shoulders to inactive glutes.We all have different weaker areas and this is down to lots of things from sitting down at a desk 8 hours a day to standing too long in your day or even something as simple as wearing the wrong foot wear.You have got to work on this initial roadblock, run through a simple mobility test that all personal trainers should be doing with all their clients straight from session 1.When I work with any client it is imperative that I point out the areas (paying particular emphasis on the worst areas) they need to work on so they move better and without restriction.Spending 10-15 mins daily working on your movement,mobility and flexibility will pay off over time.

Build your aerobic base and master the basics

Are you able to move for a steady 20-40 minutes without letting your heartrate and lungs go into overdrive? Diving straight into the deep end going all out into high intensity training will 1 lead you to burnout and 2 run the risk of injury. Instead what I recommend is building a base, work on basic movements like squatting, pulling, pushing,pressing, carrying. Work on good movement patterns throughout these exercises, work for 20-30 mins and keep your heart rate at a zone where you wont be going too crazy.

Strength and interval training

Incorporate compound movements that give you the best bang for your buck.Exercises like squats,deadlifts,presses,pulling,carries.Master the movement, working good range of motion and keeping reps relatively low yet heavy relative to your strength level.Keeping a log of your work here is important. I generally would stick to 2-3 strength movements per session and ideally should take you 20-25 minutes.

Every now and then its good to make yourself uncomfortable and finish with a interval workout.This part of session should take no more than 10-12 minutes and for most of the time its not the most important part of your session.Things

 

 

I believe in the mantra of “Mechanics, Consistency, and Intensity” – in that order.

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Let me break that down for you

Mechanics-Learn the new skill/movement.This can start off as basic as an air squat right up to one of the Olympic movements such as a snatch.Start off basic and work your way to the top.Forget the deep end,the quick fix and so on.Spend time and become a master at that movement.

Consistency-Dial in the new movement/s until it becomes second nature to you.Again its going to take time and a half decent coach,yet over time this is going to make you a better well rounded person in and around the gym.

Intensity-Lots of people want to go straight into the deep end and feel they need to go at 100% effort in order to get the full benefit from it. Believe it or not I know that if you pace yourself and slow down,learn the movements,slowly build up that fitness over time you will be far better in the long run.Sometimes you just got to “Slow down to speed up” a phrase which i use far too often in my day.

I guess your here for the training plan.

First of all we need a client I guess.

We are all different yet most of us need roughly the same dose of training if your looking to look better and feel healthier.Now if your looking for something specific like run a marathon sub 3.30 or chase a big number on your deadlift well then you need more of a tailored program.

So lets stick the goal we mentioned first above and i guess 90% of clients just want to look and feel better at the end of the day

Goal: Drop body fat,look better naked,have more real energy in your day,loose some weight.

1.Give yourself a realistic approach.Your not going to turn heads over night or 28 days for that matter.Realistically you don’t want to think of the finishing date because to be honest IMO you should always want to make yourself better every day of your life.Sure in 28 days you may be able to create certain good habits if you apply them but unfortunately you wont see drastic changes in this short amount of time.

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2.Make yourself uncomfortable,get used to that feeling and make it feel comfortable.Lets face it staying in your comfort zone wont make you any better.I used to dread public speaking,and I still do in many social surroundings,my first year as a fitness instructor teaching classes I would have my class plan all nailed down but my down fall was my delivery to the group as I just got very nervous.Yet over time I made myself get used to this and every day I wanted to improve so I guess i made myself get used to this feeling.Over time I got better and If you throw me into a group in a gym environment I really feel quite in my element.The message here is whatever you feel is letting you down,get after it every day,fight it and overcome it.Then,continue to take on the next challenge.

3.Enjoy the whole process,a slogan we have on our wall is “Success is a journey,not a destination,the doing is often more important than the outcome”

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4.Cut out the junk food,read this article and the most important part of all.APPLY that knowledge I have given you.

5.Work on your mobility first,go do this test or call me and I will happily put you through it.See what shows up first,and what areas needs work,fix them then go work on your fitness.

 

6.Build your aerobic base.Basically get your heart and lungs used to being uncomfortable and put yourself through moving your body around with a handful of exercises for roughly 20-30 mins.Ideally you can wear a heart monitor here but tbh thats not that important.If you do, then look at holding it around 120-140 Bpm.This is how I generally start with beginner clients. Heres a very basic workout below that we do.Beginners generally can do this style of workout 2-3 times a week then progress onwards

Great example we use below

Working off a 25 min clock

Work for 40 seconds @70-80% effort Rest for 20 seconds

Run/Row @70-80% effort

Air squat (12-15)

Ring row (10-12)

Farmers Carry (using a moderate load and carrying for 40 secs)

Plank (Bw @40 sec)

*Do this whole circuit for 5 rounds.If your heart rate and breathing gets too far out of control,slow down,drink some water,catch your breath and get back into the workout.

This is a big example of working aerobic base for a beginner.We have plenty of other workouts too that you can do.This can be done with a group too which can make fun and interactive .

7.Do some form of strength work. Exercises we use that we know give the best bang for your buck are exercises like squats,deadlifts,presses,pulling,carries,midline work,rotational work.

So here are a few examples for you.

Every 2.30 sec at 15mins (5 full sets )

-Back Squat/Goblet squat x 3-8 reps with moderate to heavy load

-Chin up/Ring row x 4-8 reps with a moderate to heavy load

Or

Every 2.30 sec at 15mins

-Deadlift/Shoulder press  x 3-8 reps with moderate to heavy load

-Single arm press/Single arm row  x 4-8 reps with a moderate to heavy load

Overall this means you do the 2 exercises in the 2.30 time frame.

For the weight chosen you may need to look at going down the % based line but if your a pure beginner this really isn’t that important yet.First work on your mobility,and consistently get better at the movements and work on your aerobic base.As time goes on incorporate some strength work and allow me do the work for programming in the %,exercises,rest periods etc.I guess that’s my role.

8.Incorporate some form of interval training into your programming.This is the fun part.Sometimes the part the client thinks is the most important part,mostly because it can get you quite sweaty and can you leave you feeling like you have achieved a good workout.Believe it or not its the part of your session that doesn’t need to take priority if they are your goals above.

I’ve so many examples here

Heres a few.

15 KB swings

200m run

Time yourself.If it takes you 2 mins then rest for 2 mins and repeat this from 5-8 rounds

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Calorie row

Push up

Burpee

Aim to get this done sub 10 mins 12 calories on rower 12 push up 12 burpees then 9/9/9 and so.

Haven’t got any equipment?No worries

Go to your local park,find a hill and bring in some hill sprints.

Basic plan here would be

80 m hill sprint will take you 10-30 secs then rest 2-3 mins.Repeat this 10 times.

I could go on all day here about this style of training and could give you so much more.If you want more then get in touch and we will work together.

The goal here is to elevate your heart rate 160-180 BPM in short bursts then recover and go again for a couple of times.The most important thing here is to stay safe and never allow poor movement/bad technique take over.Sure when intensity comes into play technique may suffer a wee bit but should never get too crazy.

Hope all this information I have given above can help you out.This is exactly what i do with majority of my clients and I’ve left pretty much no stone unturned.

Want to know more about me then go read it all here  and check out what we do.

I work on a 1-1 basis with clients and also in a semi private setting in a 1 coach 3-max 4 client setting.We work from 2 facilities,both in South Dublin.De la salle sports centre,churchtown and my home gym in rathfarnham just off the grange road.

Personally I know this type of setting and style of service work  best  and all this info Im giving you from the nutrition to mobility to the training are all the methods I personally use and have trialed and tested over the years.

Here is my contact details and prices below.

Facebook Click here

Instagram Click here

Call me 086-1927014

Email me Davidlastfitness@gmail.com

Pricing 

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Thanks for reading

DavidLastFitness