Dan McGlinn Personal Trainer

03/04/2020

30 minute HIIT Circuit
Purpose - Keep heart rate continually rising & lowering.

Function - Spike metabolism via compound adaption & minimal rest periods.

Systems used - Primary Aerobic & minimal Anaerobic

Equipment - Body weight & Improvised Hand Weights

•REMEMBER Weights, reps & exercise mechanisms are suggestions only! Please vary weights, reps & exercise mechanisms as necessary.

》3 ROUNDS
Description.
Do one exercise after the other, then once all are completed have a short rest, then move through the same exercises again, but with the increased reps on each round.
Rd1 •12 reps
Rd2 •16 reps
Rd3 •20 reps

1.
Body weight squats
2.
Plank on elbows
3.
Plyo jumps
4.
Push ups
5.
Mountain climbers
6.
Alternating lunges
7.
50mtr Sprint / 50mtr walk
8.
Mountain climbers
9.
Sit ups or cruches
10.
Mountain climbers
11.
Plank
12.
Push ups

Exercise Description
1.
Body weight squats, wide stance, toes pointing slightly outward, arms straight & out in front at shoulder height, hands together, keeps your arms nice & still.

2.
Plank on elbows. Body straight & long. Hands together. Look at your hands. Feet hip width apart
Eg. RD1 swap the reps for seconds.
RD1 = 12secs.

3.
Explosive plyo jumps - Stand with comfortable stance, jump & swing & push hands towards the sky to increase momentum on the jump, land as softly as possible & allow hands to swing back down to your side - repeat.
Option - Hand weights

4.
Push ups on toes or low option = on knees.
High option = include 1
alternating leg reverse scissor kick between each push up as you are coming upwards.

5.
Transition straight into fast mountain climbers, should only take a few seconds, but it is meant to spike your heart rate.

6.
Alternating stance step in - step out lunges
Option - hand weights

7.
50 metre sprint/run
50 metre walk back to start position
ea. sprint/walk is 2 reps
Eg. RD1 Sprint/walk 6 times.
Option hand weights

6.
Spike the heart rate with
Plank on elbows again.

7.
Sit ups or cruches. Primary focus on contraction & then relaxatiin of the abdominals during each rep.

8.
Transition straight into fast mountain climbers again

9.
Sit ups or Crunches

10.
Transition straight in really fast mountain climbers again

11.
Plank on elbows again.

12.
Transition straight into push ups.

23/03/2020

Stay strong.
Stay healthy.
Stay conditioned.
Eat well.

PEACE

13/03/2020

This is the metabolic tracking of Jo Cole from today. Even a bulk of the warm up was in the peak range! Geat workout 💪
What is the magic word that we learnt today kids? 🤪

12/03/2020

This should be a nice easy one.
I'm joking.......you may soil yourself 💩😉🤣
Book in via the GRIT booking system.

08/03/2020

This session will be held in place of Coopers regular Meta pwr session.
This coming Saturday 14th March.
Available spots capped at 20.
PM me on my personal page to book in 💪

02/07/2018

Pop up session Wednesday morning 6.15 💪💪

30/05/2018

First 30minute Pop up HIIT session will be happening on next wednesday 6th at the old time of 6.15am......& it's free to members 💪

27/05/2018

22/04/2018

3 Round pyramiding circuit

(Don't mess about, continuous reps if possible & limited rest between exercises - 3 min rest between circuits, you're aiming for HIIT fatigue & muscular fatigue)
-------------------------------------------
Circuit round #1
24 x 10kg slam ball slams (catch on the bounce)

24 x 10kg barbell shoulder press (wide stance & wide grip, reps depth to chin height)

24 x plyometric lunges (alternating jump lunges & incorporate arm pump movement)

3 x 30 sec Hover/plank with 30 sec rest between ea Hover

24 x bicycle crunches
---------------------------------
Circuit round #2
16 x 15kg slam ball slams (catch on the bounce if possible)

16 x 15kg barbell shoulder press (wide stance & wide grip, depth to chin height)

36 x plyometric lunges

3 x 40 sec Hover/plank 20 with sec rest between ea Hover

36 x bicycle crunches
---------------------------------
Circuit round #3
12 x 15kg slam ball slams with a leap frog jump back & forth over the ball, dropping the hips down toward ball after ea slam.

12 x 15kg barbell clean & press with a burpee after ea clean.

48 x plyometric lunges

3 x 50 sec Hover/plank with 10 sec rest between ea Hover

48 x bicycle crunches

ENJOY 😂😉💪

05/04/2018

Aim to do this in 45min challenge
Rest as many times a you need, but remeber 45 mins.

-100 push ups
-1000metres rower machine
-Hover/plank for 1min
-Standing one arm reverse fly (leaning with one hand on top row of dbell rack flying with the other squeeze shoulder blades together) 50 reps ea arm 5kg db
-100 squats with a made up bar off the rack, you pick the weight minimum 20kg
-350 steps on the stepper lvl 13
-100 walking lunges 3kg dbs ea hand
-Hover/plank alt legs (raise one toe off the floor no more than 2inchess & point the toe holding the leg straight & keep body straight & long)1min hold ea leg
-100 mountain climbers in the push up stance

01/04/2018

Ripped Grandpa "Age Is Just A Number" Part 2 Directed & edited by - Desmond Osei Instagram: Twitter - Web - dzydee.com"

24/03/2018

30 minute HIIT Circuit
Barbell - Slam ball - Body Weight

》3 rounds ascending reps & varying weight increases/decreases
Rd1 •12 reps
Rd2 •16 reps
Rd3 •20 reps

•Weights, reps & exercise mechanisms are suggestions only! Please vary weights, reps & exercise mechanisms as necessary.

1.
Barbell clean & press
-10kg barbell weight
-17.5kg
-12.5kg

2.
Plate hand weighted
Plyo jumps pushing the plates towards roof on each jump
-1.25kg plates weights (ea hand)
-2.5kg
-2.5kg

3.
Push ups (BodyWt) with 1x
alternating leg reverse scissor kick per push up rep

4.
Barbell shoulder press (wide grip depth to chin)
-5kg barbell weight
-7.5kg - 10kg
-5kg -7.5kg

5.
Slam ball slams with leap frog jump forward over the ball dropping hips/butt towards ball to a comfortable depth then jump back to original slam position

- 8kg - 12kg ball weight

6.
Kettle bell one arm rows (lean forward, fix bracing hand to a hip height box, keep torso straight, no hip or torso rotation) reps are per side eg.12reps on ea side.

- 8kg - 12kg Kettlebell weight
- 12kg - 16kg
- 8kg - 12kg

7.
Barbell clean & press with 1 burpee per C&P
Option of including push up in burpee

- 5kg - 10kg barbell weight

8. 2×EXCERCISE SUPER SET
Plank jacks (description - Setup = push up stance, body straight & long
Mechanism = jump feet apart then feet back together = 1 rep) immediatley after that super set with slow & controlled mountain climbers (core focus)
Both exercises done for programmed amount of reps eg. 12 × Pjacks & then 12 x climbers back to back.