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Soma Fitness Personal TrainingBlog2020
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HOME PERSONAL TRAINING – DAY 4 – CORE & CARDIO

CORE & CONDITIONING – Tabata Intervals

WORK20:10REST x 6 sets

A1) DEAD BUGS 20 SECONDS
REST 10 SECONDS

A2) SIDE TO SIDE HOPS 20 SECONDS
REST 10 SECONDS

A3) T-ROTATIONS 20 SECONDS
REST 10 SECONDS

REPEAT X 6 SETS
REST 2 MINS

B1) FROG CRUNCH 20 SECONDS
REST 10 SECONDS

B2) SPRINTERS 20 SECONDS
REST 10 SECONDS

B3) CHOP ROTATIONS 20 SECONDS
REST 10 SECONDS

REPEAT X 6 SETS
REST 2 MINS

C1) SCISSOR SWITCH 20 SECONDS
REST 10 SECONDS

REPEAT X 6 SETS

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HOME PERSONAL TRAINING – DAY 3 – FULL BODY


FULL BODY RESISTANCE TRAINING

A1) Reverse Lunge with knee raise x 15 reps per leg tempo – 4:1:3:2
A2) Slider Pull overs x 10 reps – tempo 2:1:2:1 (progression onto feet)

SETS – 3
REST – 60 seconds

B1) Single Leg RDL x 12 reps per leg- tempo – 3:1:2:1
B2) Close Grip Press Ups – 8-15 reps – 5:2:3:0 (regression onto knees)

SETS – 3
REST – 60 seconds

C1) Swimmers into cobra 12 reps 1:1:1:4
C2) Hamstring slider curls 12 reps 2:1:2:1

SETS – 3
REST – 60 seconds

D) Frog Bridge x 20 reps

SETS – 3
REST – 60 seconds

Additional Information: Tempo guidelines – example 4-1-2-1 – 4 is the eccentric phase of the movement ie lowing the bar to the chest in a chest press you would control it down to the chest for 4 seconds, 1 is the pause at the bottom of the movement 1 second pause, 2 is the concentric portion of the movement pushing the bar away from the chest 2 seconds, 1 is the top portion of the concentric hold it at the top for 1 second.

The full workout video is on our YouTube channel. Subscribe for regular valuable content don’t forget to like the video.

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HOME PERSONAL TRAINING – DAY 2 – CORE & CARDIO

CORE & CONDITIONING – Tabata Intervals

WORK20:10REST x 6 sets

A1) V-UPS 20 SECONDS

REST 10 SECONDS

A2) HIGH KNEE RUN 20 SECONDS

REST 10 SECONDS

A3) RUSSIAN TWIST 20 SECONDS

REST 10 SECONDS

REPEAT X 6 SETS

REST 2 MINS

B1) HALLOW HOLDS 20 SECONDS

REST 10 SECONDS

B2) BURPEES 20 SECONDS

REST 10 SECONDS

B3) SIDE PLANK 20 SECONDS

REST 10 SECONDS

REPEAT X 6 SETS

REST 2 MINS

C1) SIT THROUGHS 20 SECONDS

REST 10 SECONDS

REPEAT X 6 SETS

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FULL WORKOUT INSTRUCTIONAL VIDEO

Altrincham Corona virus Hale Health Home Workout Online Personal Training Personal Trainer Personal Training Personal Training private gym Training Weight Loss steliosshengas

HOME PERSONAL TRAINING – DAY 1 – FULL BODY WORKOUT

FULL BODY RESISTANCE TRAINING

A1) Split squats x 10-15 reps – tempo 4:2:4:0
A2) Pike Press Ups 6-15 reps 2:1:2:1 (progression feet elevated)

SETS – 3
REST – 60 seconds

B1) BW Counterbalance Squats 15-20 reps –tempo 5:2:5:0
B2) Y W T s – 10 seconds x 5 reps

SETS – 3
REST – 60 seconds

C1) Wide Grip Press Ups 8-15 reps – tempo 5:2:3:0 (regression from the knees)
C2) Single Leg Glute Bridge 8 reps per leg – tempo 1:1:2:3

SETS – 3
REST – 60 seconds

D) Hamstring March 20 reps

SETS – 3
REST – 60 seconds

Additional Information: Tempo guidelines – example 4-1-2-1 – 4 is the eccentric phase of the movement ie lowing the bar to the chest in a chest press you would control it down to the chest for 4 seconds, 1 is the pause at the bottom of the movement 1 second pause, 2 is the concentric portion of the movement pushing the bar away from the chest 2 seconds, 1 is the top portion of the concentric hold it at the top for 1 second.

The full workout video is on our YouTube channel. Subscribe for regular valuable content:

FULL WORKOUT INSTRUCTIONAL VIDEO