Congratulations to Robert on completing his 80 day challenge at Fitness Worx with FWX Coach Matt! Robert lost over 12kg (2 stone) in just 24 sessions of personal training.
Incorporated into his program was a big focus on compound lifts. Not only did he lose weight, he also got much stronger and more confident in the gym to train on his own in the future. Matt didn’t use any crazy crash diets but sat Rob in a calorie deficit and kept his protein levels high whilst tracking his food via MyFitnessPal.
WELL DONE ROBERT 
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Kenilworth’s premium training facility is going to be open for FREE this weekend! Come down and have a chat, tour the facility and don’t forget bring your gym kit to train for free all weekend!
The purpose of metabolic conditioning is to maximise the efficiency of a particular energy system to perform better in sports or develop your desired physique. One added benefit is the increase of caloric burn even after the workout is finished. Such a high intensity during the session increases EPOC and leads to a higher resting metabolism for the next few hours.
WORKOUT ONE
Goal: Improve power | Focus: Immediate system
Exercises: – Repeat 4x
- Box Jumps 10 seconds | Rest 1.5-2 minutes
- Plyometric Push-ups 10 seconds | Rest 1.5-2 minutes
- Broad Jumps 10 seconds | Rest 1.5-2 minutes
WORKOUT TWO
Goal: Get lean (combination of both short- and long-duration) | Work to rest ratio: 1:2 and 3:1 (perform each once a week)
Exercises: – Repeat 3x
- Burpees 30 seconds | Rest 60 seconds
- Jumping squats 30 seconds | Rest 60 seconds
- Pull-ups 30 seconds | Rest 60 seconds
- Mountain climbers 30 seconds | Rest 60 seconds
Give it a go, and let the Fitness Worx team know how you get on.
If you need any help, just ask 🙂
Jack and his client have been training together for quite sometime now. The individual you see is 72 and suffering from Parkinson’s disease.
He uses fitness as a way to keep himself active, focus his mind on movements and escape to a place he loves to be apart of..the gym!
Parkinson’s is a progressive neurological condition. This means that it causes problems in the brain and gets worse over time.
What’s your excuse?! – Once you start, you won’t stop!
As you may be aware, on November the 11th and 12th, Fitness Worx Kenilworth is holding a Gym Open Weekend and Renovation launch. The locals are excited to see the facility, with press covering the event!
The full article can be found here – http://www.kenilworthweeklynews.co.uk/news/kenilworth-gym-holding-open-weekend-after-four-month-refurbishment-1-8223876
The trainers at Fitness Worx are currently in training for the Savage Pro Invitational in December at FWX Warwick. This week Jack and Eliot took a trip over to Central Fitness, to hit a session.
Do you know what, over the last 2 weeks, it’s felt awesome being back on plan… and yes I feel absolutely beat and every muscle hurts throughout my body, BUT I feel strong! I feel like I’m back into my training and the main thing is I’m actually enjoying it!
I’m enjoying being tired and I’m enjoying waking up with sore muscles and bones! To me this is what training is about, taking your body to places it shouldn’t really go!
Last week me and FWX Trainer Eliot travelled to a different gym for our squat session. We did this because he wanted to use the thicker bar! 25kg and gives you less bend. So we took a trip over to Central Fitness, Birmingham to hit up a big squat session. At the session, I hit an all time PR – 280kg back squat for 2 nice reps…I would say about an 8/10 🙂
Anyway…. Back to my actual session…Deadlifts. I’ve decided to switch up my deadlift stance due to conventional not really working for me… I don’t seem to be able to get the power through the lift, and it just fires through my back and hips – I have switched to a Quasi style deadlift now, which is basically in-between a sumo and conventional. This style seems to suit me a bit better, its more through my quads and upper back … well my upper back is aching and I have not done many rows recently.
We started of with a few warm up sets to make sure I had the position correct, this took a good few reps, it’s not perfect now but it’s a lot better then at the start. My bum raises too fast, this is an on-going issue that inam trying to correct, and I have started to keep it down a lot more now, but I have to concentrate on it.
Quasi
- 140 x 1
- 180 x 1
- 200 x 1
- 220 x 1
- 340 x 1
We then hit up some doubles with a red band from one side to the other and then the last was to remove this band and hit 2 triples which I managed at 220 kg : )
After the 10 sets of Deads, we went onto some reverse hyper on the Westside! I hit 4 sets of 15 reps, after the singles – It was good to hit some volume! 4 x 15 up to 10kg each side.
Leg extensions – 4 x 14 each leg! Used the single lets extension.
- Laying Hamstring curls….15kg dumbbell for 3 sets of 12-15 reps.
- Banded good mornings using the purple band! 3 x 20 reps.
After the hour and a half deadlift session, I was real beat! So the accessory’s and recovery work was tough, the weight was not huge, but I tried to concentrate on the movement and not just pointlessly move from A-B!
Anyway make sure you give this session a go and let me know how you get on!!
Peace.
JACK
This is the QUICK HIIT workout, that can be done anywhere/anytime. Repeat this circuit 3 times with a minute rest in between circuits.
Don’t take any rest between each exercise.
- 40 Squat Jumps
- 20 Push Ups (can do “girl pushups” if needed)
- 30 Jumping Jacks
- 10 Tricep Dips
- 10 Burpees
- 30 Seconds Front Plank
Let us know how you get on!
www.fitness-worx.com
Kenilworth’s premium training facility is going to be open for FREE all weekend on the 11th and 12th November.
Recently, Jack has come across the question “Do we need protein in our diet?” – In this short video, the truth is revealed.
Recently, Jack has come across the question "Do we need protein in our diet?" – In this short video, the truth is revealed.
www.fitness-worx.com
Posted by Fitness Worx on Monday, 23 October 2017