Tag Archives: classes

Shortcut To Strength – Day 25 – Shoulders

Day 25 of the #shortcuttostrength trainer and it was shoulders today. I trained at home today and it was pretty cold in the garage so I did quite a few warm up sets of various exercises. I worked on my seated barbell press and got 5 sets of 60kg for around 5-6 reps which was good. I then moved on to various dumbell exercises. I did some dumbell side raises for a couple of drop sets and then did some bent over rear raises to try and hit my rear delta and lats. I then just finished with some band work trying to create as much tension as possible. I felt much better mentally and physically than I did yesterday so I am certain it was down to dehydration. My left shoulder didn’t play up either which was good.
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Shortcut To Strength – Day 21 – Shoulders


Day 21 of the #shortcuttostrength trainer and I trained shoulders today. I got to the gym in the morning as I was still in Manchester and had my pass to use. I went to a gym called Total Fitness and it was a bit of a strange experience. I walked in and the place is nice it had a cafe area overlooking a pool area, it had a family gym area which had climbing frame and kids gym equipment next to a few pieces of normal gym kit so parents can workout with their kids which I think is great! I then went upstairs to the gym area which was surrounded by several studios with things like spin, karate, boxercise classes going on. The gym area itself was good as there was a range of different kit suitable for all sorts of training. They even had a selection of hammer strength equipment which I was keen to use. I started in the hammer strength plate loaded shoulder press and worked up to some heavy sets with that before doing some heavy barbell press. From there I just used all kind of machines and equipment to hit my shoulders from different angles. The gym itself was in a complete mess though. Everywhere you looked there were dumbells on the floor, barbells left next to their rack rather than on them, weight plates left on machines and bars all over the place which is really annoying as every time I wanted to use something I would have to take off what people were using or wander around and look for kit! I didn’t do any dumbell work really as they were all missing and spread around the gym! Looking at some of the people there as well didn’t help as they were doing all kinds of weird stuff! I don’t really blame them as if they are not used to going the gym then their technique and knowledge of machines isn’t great then people start doing weird stuff. The problem was there was no gym staff around at all! I saw one trainer and he was just working with someone for ten minutes and then disappeared! Just to have one person on the gym floor encouraging people to tidy their stuff up and helping to correct people’s form would be better than nothing! I am probably moaning a little too much but I’m sure I’m not the only one to get annoyed at this stuff!!

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Shortcut To Strength – Day 20 – Rest Day


Day 20 of the #shortcuttostrength trainer and today was a pretty special day as I attended a PT business seminar with @phillearney I have followed Phil’s work for a while now and had the opportunity to listen to him speak a few times and every time I come away with a whole new perspective on training, business and life in general. I have some real fears and concerns about starting my own PT business which is why I went on this course. I’m glad I went as it has given me plenty to think about before diving in head first. I would highly recommend Phil and his work to anyone even those not in personal training as he has a lot of good experience and knowledge to share! I will be signing up for his ACA academy for definite! I wanted to train shoulders today and I bought a pass to use one of the gyms just outside Manchester but I got there 15mins before it closed! I decided not to train which is annoying as after sitting down all day I wanted to throw a few weights around. We are staying at my girlfriends sisters house so I will use my pass tomorrow morning and get my session in then.

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H.I.I.T Workout – “I went to the gym and did…”

Do you ever remember playing a memory game where there are a group of you and the first person would say “I went to the shop and bought…..a bucket”. The next person would then have to say “I went to the shop and bought a bucket…..and a bag of peas”. It would then keep going round the group adding things until someone forgot what was on the list.

Well this session I created is similar to that kind of thing. Each round gets longer and longer with new exercises added each time. Let me explain it further.

Each exercise is to be done for 30 seconds, just try to get as many reps as possible.

There is 30 seconds rest at the end of each round – this doesn’t change!

10 rounds in total.

I wrote down the exercises to be performed and numbered them:

  1. Step Ups
  2. Kettlebell Swings
  3. Squats
  4. Jumping Jacks
  5. Sit Ups
  6. Clean and Press
  7. Lunges
  8. Leg Raises
  9. Tricep Dips
  10. Burpees

Each round then looked like this:

Round 1: 1

Round 2: 1, 2

Round 3: 1, 2, 3

Round 4: 1, 2, 3, 4

Round 5: 1, 2, 3, 4, 5

Round 6: 1, 2, 3, 4, 5, 6

Round 7: 1, 2, 3, 4, 5, 6, 7

Round 8: 1, 2, 3, 4, 5, 6, 7, 8

Round 9: 1, 2, 3, 4, 5, 6, 7, 8, 9

Round 10: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

The first couple of rounds are not to bad as there is only one or two exercises to do and you get a good 30 seconds rest. From rounds 3/4 onwards it starts to get a bit challenging. You can obviously change the exercises you do, however, I would say keep the first few exercises relatively easy as you will be doing quite a few sets of them. This is why I put burpees at the end! Add weights and kettlebells in as desired to make it even more challenging.

Give it a go and let me know how you get on!

Have FUN!

Rob

Shortcut To Strength – Day 10 – Rest Day


Day 10 of the #shortcuttostrength trainer and it was a rest day today as I had my usual classes to take. For my body conditioning class I did three different workouts. The first was based around core exercises. Pretty simple it was 30 secs per exercise with 10 secs rest between each for a good 5 minute core blast. The second workout was a 10 min as many rounds as possible workout. They had to do 5 squats, 5 press ups and 5 sit ups and then on the turn of every minute they had to stop what they were doing and do 5 burpees before carrying on. The final workout was something I came up with last night. I wrote ten exercises on the board and numbered them. I then downloaded a spinner app on my phone that had ten segments. I would then spin the wheel and whatever number it landed on the class would have to do ten reps of that exercise. If the same number came twice in a row then the reps are halved. This was done for about 15 mins in total. For my spin class I based it on supersets so two exercises back to back. Each segment was for 1 min each and by the time we got to the end sets it was pretty tough!

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Shortcut To Strength – Day 3

Day 3 of the #shortcuttostrength trainer and today was a rest day and I needed it as my legs are pretty sore from the squats on Monday. I just taught my body conditioning class and spin classes today. I did a playing card workout for the body conditioning class which is always good fun. For the spin classes I did some hill work but at slightly higher pace so it was tough! I have written the workouts out if you fancy giving them a go. Let me know how you get on.

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Spin Class 23/03/2016

I didn’t do my class last week as I was off work with the flu so I knew whatever I did for today’s classes I would struggle a bit with my fitness. I decided to come up with 3 10 minute challenges to give the class. So after a good warm up the challenges went like this:

  • Challenge 1:
    • As many rounds as possible in 10 minutes of 500m Seated sprint, 200m Seated Climb, 500m standing sprint and 200m standing climb. For this challenge they have to watch their own distances and change whenever they reach the required distance for each discipline. I set the class the target of trying to complete 3 full rounds within the 10 mins.
  • Challenge 2:
    • Every minute on the minute – Seated hill climb and every minute on the minute come up out of the saddle and sprint as hard as you can on the same gear for 10 seconds. Return to a seated position and continue until the 10 minutes are up. Try not to change the gear down at all unless you physically cannot turn the pedals.
  • Challenge 3:
    • Sprint for distance – Seated sprint 40 secs, rest 20 secs, standing sprint 40 secs rest 20 secs and repeat for 5 sets. This is just about sprinting as fast as possible for each sprint with limited rest. I told the class to set themselves a target distance to try and achieve within the 10 minutes just so they had something to aim for.

Overall the challenges worked well and everyone seemed to enjoy them. It brings out the competitive nature in a lot of people and so they tend to push a bit more.

Let me know how you get on and if you have any 10 minute spin challenges of your own!