SWEM PT

SWEM PT Certified Personal Trainer based at Lifestyle Fitness, Thorns Collegiate Academy, Brierley Hill.

BSc (Hons) Sports Therapy - specialist in injury prevention, rehab and postural correction.

21/03/2020

If you’ve got a pair of Dumbbells at home try this full body Dumbbell workout! Give this a go doing 20-30 seconds of each exercise:

🔹Arnold press
🔹Shoulder press
🔹Lateral raises
🔹Front raises
🔹Bicep curls
🔹Overhead triceps extension
🔹Reverse flys
🔹Bent over rows
↪️ Rest 1 min
🔹Step ups (L)
🔹Step ups (R)
🔹Romanian deadlifts
🔹Squat & press
🔹Floor press
🔹Skull crushers
🔹Backward lunges (Alternating)
🔹Ab curls

Repeat 3-4 rounds
1 min rest between rounds
🔥🔥🔥

21/03/2020

Self-isolating? If you’ve got a Kettlebell (KB) or 2 at home, try this workout! ⠀
⠀
🔹KB swings⠀
🔹Single arm KB swings⠀
🔹Goblet squat⠀
🔹Forward lunges (alternating)⠀
🔹Squat & press⠀
🔹Deadlift⠀
🔹Plank variation⠀
🔹Bent over rows⠀
🔹Shoulder press⠀
🔹Floor press⠀
⠀
20-30 seconds of each exercise⠀
3-4 sets ⠀
1 minute rest between sets⠀
🔥🔥🔥

19/03/2020

👀 Benefits of Personal Training 👀

✔️ Education
✔️ Reach goals sooner
✔️ Provide motivation
✔️ Ensure correct technique is being used
✔️ Avoid injuries
✔️ Build confidence
✔️ Provide lifestyle and nutritional guidance
✔️ Challenging - a trainer may push you harder than you'll push yourself

Personal Training doesn't have to be a lifelong investment. Think of it as learning to drive a car. You pay someone to teach you until you are able and confident to do it on your own.

If you are unsure about what to do when you step foot in the gym, if you want to get off to the best start, feel stronger, build confidence and feel in control of your health, then invest in a Personal Trainer!

Contact me to kick start your fitness journey!📲

18/03/2020

For those who are self-isolating or can’t get to a gym and want to keep fit, hope is not all lost! Try this body weight home workout🏡 no equipment needed! ✖️
⠀
🔹Squats⠀
🔹Backward lunges (alternating)
🔹Forward lunges (alternating)
🔹Glute bridge ⠀
🔹Triceps dips ⠀
🔹Push ups⠀
🔹Mountain climbers ⠀
🔹Squat thrusts ⠀
🔹Scissor kicks⠀
🔹Ab curls⠀
🔹High Plank⠀
🔹Low Plank⠀
🔹Wall sit⠀
⠀
Try to do 20-30 seconds of each x3 rounds.⠀
⠀
1 minute rest between rounds! ⠀
⠀
Tag us in your workout and let us know how you get on 💪🏼

Under construction 🛠
17/03/2020

Under construction 🛠

15/03/2020

Did you know⁉️⠀
⠀
Did you know the Triceps also assist with adduction and extension of the shoulder joint as well as extending the elbow❓⠀
⠀
Try these single arm tricep kickbacks - this exercise targets the long head of the triceps more than your average push down due to greater extension and adduction at the shoulder 👀💪🏼

15/03/2020

Hex bar deadlift ⤵️
⠀
One of my favourite exercises for legs 👀 If you are lucky enough to have a Hex bar at your gym then I’d highly recommend using it, especially if you experience pain or discomfort in your lower back on conventional deadlifts. ⠀

Research also shows greater quadriceps activation during a Hex bar deadlift, compared to a conventional barbell deadlift. So if you’re having a quad focused leg day, these are the one 👌🏻⠀
⠀
If you don’t have access to one of these bars then a nice alternative would be to hold a Kettlebell in each hand 👍🏼

09/03/2020

So if you’re one of the many people that suffer with knee problems, give these exercises a go, focusing on hip strength, knee and ankle stability 💪🏼 ⠀
⠀
💥Single leg Romanian Deadlift (RDL) using Kettlebell⠀
💥Single leg RDL touching Dumbbell⠀
💥Single leg Multi-direction RDL touching Dumbbells⠀
💥Single leg Multi-direction RDL touching Dumbbells with feet⠀
💥Kettlebell Deadlift⠀
💥High step ups⠀
💥Wide stance Kettlebell squats⠀
⠀
If you are unsure if you’re doing these correctly just drop me a message and I can check for you 👀

Address

Stockwell Avenue
Brierley Hill
DY52NU

Opening Hours

Monday 6am - 8am
4pm - 10pm
Tuesday 6am - 8am
4pm - 10pm
Wednesday 6am - 8am
4pm - 10pm
Thursday 6am - 8am
4pm - 10pm
Friday 6am - 8am
4pm - 10pm
Saturday 8:30am - 4pm
Sunday 9am - 4pm

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