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workout HIGH KNEES – CARDIO Fast alternating knee lifts, arms fixed to your sides, bringing your legs high and landing softly. COSSACK KICKS – SPECIAL Sit with arms straight, keep your bottom off the floor and extend one leg outwards and up. Alternate legs by completing a small jump, kicking out and keeping your triceps and core engaged. SHADOW BOXING – CARDIO Throw a series of fast punches with both hands and flick between jabs, hooks, crosses and uppercuts. Richard has over 18 years of experience within the health and fitness industry, not only working as a PT and The Biggest Loser UK’s master trainer, but also as a well recognised tutor and presenter both nationally and worldwide. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 68
workouts Lower Body Workout Plan PT Gillian Hirst provides the perfect session structure for a toned lower body MON WEEK 1 Repeat x 2– 2 min Rest between circuits Session 1: 15 sec Rest per exercise • Squats – 45 Sec • Forward lunges- 45 Sec • Step ups- 45 Sec • Jump Jacks 45 Sec • Pile Squats 45 Sec • Reverse Lunge with front kick 45 Sec • Lateral leg lifts 45 Sec • High Knees -45 Sec 2 Min Rest Total time: 10 x 2 = 20 Mins WEEK 2 Repeat x 3 – 1 min Rest between circuits Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec 1min Rest • Bridge– 45 Sec– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec 1min Rest • Mountain Climbers– 45 Sec • High Knees– 45 Sec Total Time: 14 x 3 = 42 Mins TUE Active Rest: 30mins Walking Active Rest: 30mins Walking WED Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec • Bridge– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec • Mountain Climbers– 45 Sec • High Knees– 45 Sec 2 Min Rest Total Time: 12 x2 = 24 Mins Session 1: 15 sec Rest per exercise • Squats – 45 Sec • Forward lunges- 45 Sec • Step ups- 45 Sec • Jump Jacks 45 Sec • Pile Squats 45 Sec • Reverse Lunge with front kick 45 Sec • Lateral leg lifts 45 Sec • High Knees -45 Sec 1 Min Rest Total Time: 9 x 3 = 27 Mins THUR Rest Rest FRI Session 1: 15 sec Rest per exercise • Squats – 45 Sec • Forward lunges- 45 Sec • Step ups- 45 Sec • Jump Jacks 45 Sec • Pile Squats 45 Sec • Reverse Lunge with front kick 45 Sec • Lateral leg lifts 45 Sec • High Knees -45 Sec 2 Min Rest Total time: 10 x 2 = 20 Mins Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec 1 Min Rest • Bridge– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec 1min Rest • Mountain Climbers– 45 Sec • High Knees– 45 Sec Total Time: 14 x 3 = 42 Mins SAT Flexibility- 30min Yoga-beginnings Flexibility- 30min Yoga-beginnings SUN Rest Rest | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 69
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the yearbook 2016 from the creators
Page 3 and 4:
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,
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nutrition Blueberry and Almond Prot
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nutrition lunching lets get Health
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nutrition Prep time: Cooking time:
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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 and 60: workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62: WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67: workout SHAOLIN PUNCHES - SPECIAL A
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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