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workout SMITH MACHINE CALF RAISES: 2 SETS OF 15 REPS Isolate the calf muscles with this lower leg staple. With the balls of your feet, step onto weight plates positioned underneath the loaded bar of a Smith machine. Place the bar on the back of your shoulders and unrack it. Keeping your knees extended, raise your heels as high as possible before descending to the starting position. Use multiple plates or a step for increased range of motion. JUMP SQUATS: 1 SET TO FAILURE Inserted at the end of the workout as a finisher, these jumping squats will take any remaining energy you have left. Drop into the lower position of a squat, drive your feet in to the ground, and push up off the floor into the air. As your feet contact the ground, immediately repeat the process until fatigue prevents you from continuing. Images: Jacob Ford | Venue: Kiss Gyms Specialising in body sculpting, weight loss and elite fitness, personal trainer Ronny Terry is owner and director of SWITCH FIT UK. Find out more at www.switchfituk.co.uk | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 60
WHEN LIFE KNOCKS YOU DOWN... SQUAT IT OUT! © murphy81 | shutterstock.com
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the yearbook 2016 from the creators
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Hello! Because we love you brillian
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© wow.subtropica | shutterstock.co
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nutrition 1 Oats I opt for organic,
Page 9 and 10: nutrition Blueberry and Almond Prot
Page 11 and 12: nutrition lunching lets get Health
Page 13 and 14: nutrition Prep time: Cooking time:
Page 15 and 16: PAY JUST £32.98! SUBSCRIPTION OFFE
Page 17 and 18: nutrition © Stephanie Frey | shutt
Page 19 and 20: nutrition Prep time: 10-12 minutes
Page 21 and 22: nutrition dive in to dessert! Cocon
Page 23 and 24: nutrition Plum Puddings with Almond
Page 25 and 26: nutrition Frozen Banana Delights In
Page 27 and 28: nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
Page 31 and 32: © Antonio Gravante | shutterstock.
Page 33 and 34: nutrition Green Vanilla Protein Smo
Page 35 and 36: Make sure to perform activation and
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55 and 56: workout SIDE/FRONT RAISES Begin sta
Page 57 and 58: workout Lower body workout Personal
Page 59: workout FORWARD LUNGES: 2 SETS OF 1
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67 and 68: workout SHAOLIN PUNCHES - SPECIAL A
Page 69 and 70: workouts Lower Body Workout Plan PT
Page 71 and 72: workout 30 minute HIIT workout Stam
Page 73 and 74: workout BICYCLE CRUNCHES Lie on you
Page 75 and 76: workouts Power through TRX Personal
Page 77 and 78: workouts TRX ROW Taking the TRX in
Page 79 and 80: WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82: workout Personal trainer Declan O
Page 83 and 84: workout C2: BARBELL ROMANIAN DEADLI
Page 85 and 86: cool down Yoga Cool Down Just like
Page 87 and 88: cool down Figure 4 pose Stretches t
Page 89 and 90: cool down A. PEC STRETCH Hold your
Page 91 and 92: cool down Fitness Pilates cool down
Page 93 and 94: cool down OUTER THIGH/ ABDUCTOR REL
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