Progressive Fitness Personal Training

Progressive Fitness Personal Training We offer bespoke training and nutrition plans. Services include personal training, nutrition overhaul, group exercise, indoor cycling and goal setting.

With my home personal fitness training, you get a bespoke fitness and nutritional programme designed around your age, ability, gender and previous exercise experience. A tailored plan like this means there's more chance of you fulfilling your potential and reaching your health and fitness goals. Call or in box me to book a free consultation and fitness assessment or to find out more about prices.

16/03/2023

My split at the moment is Push, Pull, Legs. I’ll complete 1 volume session per week per muscle group and 1 shorter session per muscle group where I’ll focus on compound movements and do 10 sets at 80% of 1 rep max with 2 minute rest intervals.

This is the volume session for “Pull” Day that I did on Monday:
4 sets x 10 reps - Lat Pulldowns
4 sets x 10 reps - T Bar Row
3 sets x 10 reps - Dumbbell Row
3 sets x 10 reps - Cable Pull-Ins
4 sets x 10 Reps - Shrugs.

I want to gain mass at the moment so my calorie intake is at 4100, which gives me a surplus of 400 a day so I should hit 89kg in around 8 weeks time (currently 87kg) then I’ll cut calories down to 3400 to maintain weight 🏋🏼📶🙌🏼

Every cyclist can benefit from strength training, but many of us avoid it or don’t know how to begin. With sportives pau...
23/10/2020

Every cyclist can benefit from strength training, but many of us avoid it or don’t know how to begin. With sportives paused and plenty of time to experiment, there’s never been a better opportunity to add some strength work to your training plan.

The primary goal for strength training for cyclists is functional - it’ll help you perform better when riding.

Leg and posterior chain exercises improve power transfer during sprinting and climbing.

Upper body work assists when controlling the bike and in maintaining a good riding position. How many times have your shoulders started to ache before your legs have given up on you???

You can start with some simple body weight exercises in your living room, if you’re really serious about improving - a couple of sessions a week in the gym will have you reaping a lot of rewards.

Please get in touch if you’d like any advice.

To help you run without pain and injury, it is critical that the major areas and muscles that control stress to the body...
23/10/2020

To help you run without pain and injury, it is critical that the major areas and muscles that control stress to the body when running are functioning optimally.

Please DM me if you want to take a look at the exercises to help you achieve this.

7 Tips to Protect your Mental Health in these Challenging Times 🌱🍂
20/10/2020

7 Tips to Protect your Mental Health in these Challenging Times 🌱🍂

This won’t end well when the band slips off his feet and smashes him in the face.Be skeptical of the exercise advice you...
19/10/2020

This won’t end well when the band slips off his feet and smashes him in the face.

Be skeptical of the exercise advice you get from popular magazines.

I’ve got numerous online training packages available via zoom. Safe, effective and goal driven.

Just because the gyms are closing in Wales this Friday, it doesn’t mean you have to put your training/fitness goals on hold.

Message me for details 🏋🏼‍♂️

29/04/2020

Adam at CH1 Fitness posted 10 variations of the squat this morning, go and check them out on his page🏋🏻‍♂️
🕳
I’ve added 3 more:

Bulgarian Split Squat ⚡️
- Great alternative to the back squat.
- You only need to elevate the back foot slightly.

Isometric Squat ☄️
- Pause at the bottom of the squat for 2-5 seconds.
- The longer you hold the exercise for, the harder it is.

Kettlebell Squat 💥
- Great if you’ve got any shoulder issues and can’t perform the back squat properly 🏋🏼
🕳
Juliet Whyte Tony Antoss Puplett
Can you add any more, what about Borrower Squats? 😅

Really getting into skipping. I’m doing it in the morning, fasted - not because it’ll burn more calories (it won’t), ju...
28/04/2020

Really getting into skipping.

I’m doing it in the morning, fasted - not because it’ll burn more calories (it won’t), just because it suits my schedule whilst we’re in lockdown.

It feels like the right way to start the day, for me at the moment.

The number of muscles used on the loading and landing phases is immense 💪🏼

Loading:
Chest
Obliques
Traps
Delts
Back
Triceps
Glutes
Hamstrings
Calves

Landing:
All the above plus
Abdominals
Biceps
Quads

Give it a go:
I’m doing a 20 minute EMOM every morning at the moment involving 50 skips:

Minute 1️⃣ - do 50 skips, however long you’ve got left after completion is your rest time.
Minute 2️⃣ - do 50 skips, however long you’ve got left after completion is your rest time.
etc, etc until you get up to 20 minutes.

You don’t have to use 50, depends what your skipping level is - my legs are burning and it’s a great cardio workout for me when it’s set at 50.

You’ve not got a skipping rope? Here you go:
https://www.ebay.co.uk/itm/264711931071

⬆️There’s some pretty neon 1’s too⬆️

Have a great Tuesday 😀

Calories are not all that matter.There’s quality of food, where it comes from, how it’s prepared etc 🥑🍪🕳Just because cal...
23/04/2020

Calories are not all that matter.
There’s quality of food, where it comes from, how it’s prepared etc 🥑🍪
🕳
Just because calories are not all that matter, doesn’t mean they don’t matter at all.
Calories DO matter and they ALL COUNT 🍡🦪🏋🏼
🕳
But they AREN’T all that matter and they AREN’T the only thing that counts 🤸🏼‍♂️🍷🍓
🕳

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Mold
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