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When one door closes attach a trx to it! © Yeko Photo Studio | shutterstock.com
workout Personal trainer Declan O’Sullivan compiles a session to really target your muscular fitness This workout is designed to create a high metabolic stress within the body and promote fat loss, using a mixture of large, multi joint dumbbell and barbell exercises to utilise as much muscle as possible. The exercises are paired up in super sets to keep the lactic acid from building up and delaying the onset of fatigue, allowing you to work harder for longer. As well as creating a high growth hormone response for fat loss, this workout will also help to build muscle with a sarcoplasmic hypertrophy rep range of 10-15. A1: DUMBBELL SQUAT (HEELS ELEVATED) 3 sets of 15 reps Start by placing the heels of your feet on some 2.5kg plates or a foam wedge, and set your feet at shoulder width. With the dumbbells by your side and shoulders squeezed tight, descend down to your deepest position whilst maintaining your knees over toes and an upright torso. Then, squeezing the glutes and quads, drive back to the starting position. A2: DUMBBELL STANDING OVERHEAD PRESS (NEUTRAL GRIP) 3 sets of 12 reps Stand with soft knees and feet under hips. Hold the dumbbells on top of your shoulders in a neutral position (palms facing in). Ensuring the core is braced, and then drive the dumbbells overhead, keeping them in line with the shoulder. Once fully extended at the elbow, slowly descend back to the starting position and maintain tension in the shoulder. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 81
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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,
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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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nutrition © Stephanie Frey | shutt
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nutrition Prep time: 10-12 minutes
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nutrition dive in to dessert! Cocon
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nutrition Plum Puddings with Almond
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nutrition Frozen Banana Delights In
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nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
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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 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: WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
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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