4 in1 drills

I HOPE THIS issue finds you well and that you enjoyed your summer.

Perhaps you’ve had some time away from the gym floor, went on holiday or found yourself training outdoors with a couple of the workouts I’ve given in the previous summer issue.

For many of us September can be a month where we start to refocus, aim to get back into a routine, or maybe try ignite the fire for hitting a few new goals again.

It’s easy to find yourself a little lost on your fitness path or lacking some of the motivation that you had before the summer.

The summer is there to be enjoyed from sunny festival days, the odd extra trip to the beer garden or even a holiday away full of indulgence.

I’m a big believer in having that balance when it comes to health, mindset and fitness.

Every September I see a common trend of people who have taken the foot off the pedal, enjoyed themselves that little bit more in the summer, and are aiming to get back on the fitness buzz.

Getting back into old ways can be hard and it can take some time to build up motivation to go again.

The initial stages are always the most difficult but once you have overcome that you will be back to where you left off in no time.

In this seasons piece I gives you 4 great exercises into one challenging circuit that helps you make the most out of your workouts.If you are stuck for a little time or only have access to a limited amount of equipment then these sessions are for you.They can also act as a great finisher to your workouts where you get to introduce a little more intensity into your session.All you need is a little bit of space,1 piece of equipment,some workout structure to get going into a 10-15 block.

Dumbbells

You can get a lot out of one set of dumbbells. A good circuit like below can work the full body really well.This circuit will give you a workout starting off working on the upper body with some push,press and pull movements, while adding in some power and intensity into the short circuit.

Suspension trainer/TRX

A super tool that fits easily in your gym bag It comes in a small, netted bag and is very light. You simply hook the TRX up to any door frame, tree, or railing and you’re good to go.It’s a great piece of equipment that can be used for all fitness levels and can train any body part. Squats, pistols, rows, presses, planks and holds — you name it.

This 4 in 1 combo will work the whole body focusing on posterior chain work,some push and pull movements along with a power based exercise.It is the ideal circuit if you have limited time and space.

Kettlebell

I am a big fan of the kettlebell. It features in most of my programs and a piece of equipment I generally bring with me when I am on the road travelling.Its very versatile and quite easy to put a workout together with it.This 4 in 1 combo will strengthen your legs,arms,while increasing your heart rate a little with the added Russian swings.

Medicine ball

These are a great piece of equipment that most gyms have.Perhaps they don’t get used enough as most gym goers wont know much exercises or routines to do with them.The clip below will give test your core stability,lower and upper body strength along with a little bit of power at the end to ramp up the intensity a little.

I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

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