Powers Personal Training and Bootcamps

20/02/2019

HIIT WORKOUT
A finisher from a Legs & Shoulders Program a client started this week
Shoulder Press x 10
MB Slam x 10
Wall Balls x 10
Squat Jumps x 10
Step Ups x 10 each leg
4-5 rounds
Rest as needed
Give it a go or try it with a friend

21/08/2018

Great couple of days put down with these group of rising stars of .
Massive effort put in monday going through correct technique in different bodyweight and weighted exercises.. aswell as pre and post match nutrition..
Tuesday was spent going through speed work, agility and putting what they learned on Monday into practice.. then talking about midset and Q&A on everything fitness after.
Thanks for having me lads
@ Bandon Rugby

02/08/2018

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Looking to change up your routine??.
bench press 6 x10,8,6,4,2,DS
Flat DB flyes 5 x10,8,6,6,DS
Inc.DB flyers 4 x10,8,6,12+
Inc.DB press 4 x10,8,6,DS
Low cable flyes 4 x12-15
High cable flyes 4 x12-15
x 4 sets (drop set the last)
Cross body raise x 10E/S
BB frontal raise x 10
Lateral raise x Max reps..
this was the last session of a 5 week chest program I did for myself.. give it a go and I guarantee you'll grow 💪

07/06/2018

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Just 2 days left to go before we take on the biggest physical challenge of our lives..
🗻🏔⛰🏔🗻.
On Saturday morning Mikey Power Cormac O Deasunaigh Mary O Sullivan Miriam Casey Gerard Crean Aoife o sullivan Colman power and Jackie Buston will embark on a 24 hour challenge where the goal will be to reach the peak of each of Ireland's highest mountains within 24 hours.. included will be 2 cycles from Cronins yard to concrete road and all aspects of the challenge will be done on foot or by bike...
We would greatly appreciate all donations towards this challenge all in aid of Bandon Autism Parents Support who are trying to purchase a premises so that they can expand the services that are available to those that avail of there help in the wider west cork area...
You can donate at reception or by going to our go fund me page located on our page...
Below is the rough plan of the day/night and anyone who wishes to join us for a leg of the journey is more than welcome 💪
..
8am Walk 1: Cnoc na Péiste 988m 4th highest peak in Ireland from Cronins Yard
..
1pm Cycle from Cronins Yard to the Concrete road
..
2pm Walk 2 – From Concrete Rd, Glencar we will understake the climb to
Beenkeragh 1,010mts 2nd highest,
Caher 1001mts 3rd highest
and
Caher West 975mts 5th highest peak in Ireland.
..
9.30pm Cycle from Concrete road to Cronins Yard
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Midnight Walk 3 – The Devils Ladder or the Zig Zags, Carrauntoohill 1040mts Irelands highest mountain from Cronins Yard, in an attempt to be on summit for sunrise...
We would like to say a massive thank you to Bandon Hill Walking Club for all there help of the past number of weeks along and over the coming days.. a number of there members are giving up there time to help guide us through each part of the challenge...
You can click the link on our page to donate!!

10/04/2018

All about dat ass today!!!

And we're on fire after today!!

Looking to build a to be proud of hit this workout up during the week

5 x 12 - 15 reps
4 X 12 - 15 reps
3 x 8 - 10 e/l
4 x 12 - 15 reps
3 x 8 - 10 reps
(slow tempo)
3 x 15 - 20 reps
3 x 12 - 15 e/l
3 x 12 - 15 e/l
4 x 15 - 20
2 x 40 reps

The circuit x 4 round

10 e/l
10 e/l
10 e/l
20 reps

Ensure you keep on the glutes and hams through every rep.. you can change the sets and reps to suit your goals

Give it ago for 6 weeks and watch them

05/04/2018

from today's session with aka Big.D!!! Glad to have him back after his holiday away..

Today we did a mix of










We did 10 reps of each
5 rounds going every 6 minutes
We aimed to finish each round within 10 seconds of 4 minutes (10 seconds before or after)
Our best time was 3:39...

It's a perfect mix of aerobic and strength work.. quick and effective!!

Next time your in the gym give it a go..

06/03/2018

Looking for a quick full body Dumbell workout??









Reps - rest when completed
Set 1 - 20 reps 30 sec rest
Set 2 - 16 reps 25 sec rest
Set 3 - 12 reps 20 sec rest
Set 4 - 8 reps 15 sec rest
Set 5 - 4 reps 10 sec rest
Want to take it further for an all over burn..
Set 6 - 8 reps
Set 7 - 12 reps
Set 8 - 16 reps
Set 9 - 20 reps

Next time your in the gym give it a go 💪

27/02/2018