LA30: Online Body Transformation System

LA30: Online Body Transformation System LA30 is a workout system focusing on HIIT, body weight exercise, and abdominal training. Supported by a practical approach to real world nutrition.

The LA30 body transformation system was created by Alex Allan, a 20 Year Fitness Professional who has dedicated his life to helping people reach their potential, and turn their dreams into goals, and their goals into achievements.

Warm ups come in all different forms. Stay active outside the gym. Everything counts. 👍Have a great sunny day my friends...
08/06/2022

Warm ups come in all different forms. Stay active outside the gym. Everything counts. 👍Have a great sunny day my friends!
Alex

07/04/2022

Follow this prep to help achy shoulders before pressing.
1-3 Sets of the following for 12-15 reps each:

1. External Rotation to Press
2. Lateral Raise Holds With Hip Hinge
3. Lat Stretch
4. 45 Degree Angle Presses

Sending a smile to all of you this weekend.
06/24/2022

Sending a smile to all of you this weekend.

06/09/2022

How do you work all major muscle groups, challenge your abs, and cause a major sweat in under 8 minutes?

Try this sequence 2 times and find out!
💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻
45 seconds of each exercise for 3 rounds:

1. Clean to reverse lunge-left leg
2. Clean to reverse lunge-right leg
3. Kneeling shoulder press with glute squeeze
4. Renegade row

06/02/2022

A really simple way to integrate posture specific exercises into your core training is to add a band. Here are 5 integrated core exercises to torch your core, while bringing weak areas up to speed.

1. Donkey kick with tricep press
2. Side plank with punch press
3. Plank with deep neck strengthening
4. Plank with thoracic rotation
5. Single leg bridge with band resistance

New season..new series! 🎥So happy to be back in the studio filming content for everyone looking to jumpstart their fitne...
05/20/2022

New season..new series! 🎥So happy to be back in the studio filming content for everyone looking to jumpstart their fitness after a tough winter. Let’s go! 💪🔥👍

05/09/2022

This push up progression adds single arm shoulder stabilization to train the rotator cuff in a slow and functional way. Here are 3 progressions to get you there:

1. Long plank with shoulder taps: This variation of plank starts on the hands. Brace the core shift the weight into one hand, And keep the hips square to the floor as you touch the opposite shoulder with your hand. Alternate sides.

2. Crab bridges with alternating knee touches: This is a face up variation where your feet are under your knees and your hands around your shoulders with your fingertips facing away from you. As you push off your hands and your heels, and squeeze your glutes, lift your hips and reach one hand long-touching your opposite knee. Alternate or work one side at a time.

3. Push-up with alternating lateral reach and torso rotations: Perform a push-up from the toes, with your feet wide and your hips square, reach one hand wide and hold. Then slowly rotate your hips and your chest reaching your hand to the ceiling and hold for two or three seconds. You can alternate or work one side at a time.
Enjoy!

Saturdays are meant for fresh starts. Let’s get moving! Have a great and active weekend my friends!Alex
05/07/2022

Saturdays are meant for fresh starts. Let’s get moving!

Have a great and active weekend my friends!
Alex

04/28/2022

Looking for a simple recipe to improve your balance? Try the FAME approach.

⭐️F: Find It.

✅The first exercise connects the mind to the muscle, by holding the balance position, while moving from a toe touch to a heel touch on the wall behind with the rear foot.

This movement shift connects you with heel pressure on the stance foot-firing the glute and creating a burn over time.

⭐️A: Activate It.

✅The second exercise is in the same position as the first, but this time the foot on the wall is moving from side to side with small taps.
This action fires up both glutes, And causes increased activation by forcing the muscle to stabilize as the back foot moves outside of the base of balance.

⭐️M: Move it.

✅In the third exercise, We add hip hinging with a slight knee bend to start working on functional stability during movement. The back leg is bent intentionally to help with balance.

⭐️E: Elongate It.

✅Once we mastered the third exercise it’s time to move away from the wall and lengthen the rear leg in order to challenge the ankle knee and hip with less help from the wall.
Once you master this, you can stop using the wall and start loading the progression.

Good luck with it and enjoy your FAME. 🎥🤩⭐️
Alex

04/27/2022

🚨Tired of the traditional Bird Dog exercise? Not ready for the ridiculously advanced variations using weights benches and crazy body positions?

Here are three sensible adjustments to make the bird dog tougher, without joining the circus. 😉

Have a great day my friends !
Alex

1. Bird Dog with arm and leg abduction

2. Bird Dog with stance foot elevated

3. Bird Dog from a Bear Crawl position.

Enjoy!

“Success is not final, failure is not fatal: it is the courage to continue that counts.” WC
04/22/2022

“Success is not final, failure is not fatal: it is the courage to continue that counts.” WC

04/17/2022

Open up your 🌎 with this amazing beginner for and

Have a great weekend my friends!
Alex

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Toronto, ON

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