Annie Deadman Training

16/03/2026

Morning! 🌷🌷🌷

A SHORT CORE BLAST for a Monday morning. Just to get your juices flowing ready for the week 👏

Straight leg crunch
Reverse tap crunch
Bicycle crunch
4 reps of each, then 6, 8,10,12,14 of each (or even up to 20 reps)

When you’ve done that hold a plank for one minute.

(Remember....this is for strengthening your core muscles, which will make your body much more efficient, prevents injury, and alleviates back pain. Core exercises don’t get rid of abdominal fat. Fat-loss comes from a calorie deficit which is achieved mostly from reducing and improving your food intake (about 80%) and 20% from exercise).

Sermon over 😆
Have a lovely day.
Annie x

25/02/2026

With all the cr*p going on in the world, thankfully we can still depend on the basics to make us feel good.

This workout comprises 3 short four minute dollops. One minute’s rest in between makes a wonderful 15 minute energiser.

The slides show 6 exercises, divide them into pairs and work with them over 4 minutes like this:
(Total reps each round always add up to 11)

10 reps BENT OVER ROW
1 rep DEADLIFT…then 9 bent over row and 2 Deadlift, 8 and 3 etc.

10 reps PUSH-UPS
1 BURPEE, then 9 and 2, 8 and 3 etc.

10 reps STRAIGHT LEG CRUNCH
1 DOUBLE LEG DROP, then 9 and 2, 8 and 3, etc.

It’s tough…but short!
Enjoy ...and feel magnificent!

Annie
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04/02/2026

03/02/2026

❤️STRONG GLUTES ❤️help a) prevent lower back pain b) take more of the load off your knees and spine during running, walking etc and c) help stabilise your pelvis. And who doesn't like a nice firm bottom 💪😆

Here are 4 exercises you can do at home, without leaving the floor (with or without the band, lots of choice on Amazon. Search for short loop resistance bands).

Do all 4 exercises on one side, then swap to the other glute. Do 2 rounds each side if you have time, if not one 1 round is great!

1. CLAM : Lie on your side, hips facing forwards, feet hinged. Lift top knee, pausing slightly at end of each rep. Do 20 reps

2. GLUTE PUSHES: On forearms, power the sole of foot up towards the ceiling and lower slightly slower. Do 10 reps and 20 pulses

3. REAR LEG RAISES : Arms straight, shoulders down, raise leg up and down keeping it dead straight. Feel the juicy effort in the glute ! 10 reps and 20 pulses.

4. SINGLE LEG GLUTE BRIDGES: Check that the foot of the working leg is under the knee. Push up through that heel to work the glute. Do 15 reps and a 15 second hold!

Then repeat all on the other leg.
Your glutes will be singing a merry tune!

Annie
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03/02/2026

❤️TRICEPS!❤️
If you don’t always have the time to do a whole body workout, then it’s perfectly fine to spend 10 minutes isolating a particular body part.

Here are 3 moves for the Triceps (there are others of course, but these three require only a pair of dumbbells. If you have no weights, grab a couple of filled bottles of water).

1. ❤️Cobra Push-ups: Keep elbows tucked in, pressed against your ribs. Push through the heel of your hand with shoulders away from ears. Do 20 reps.

2. ❤️Tricep Kick-backs: Grab a light-ish weight (I’m using 2.5kg in each hand), upper arms clamped to your side and fully extend the arm at the elbow. Almost lock the arm out then you’ll feel the lovely squeeze in the tricep. Do 15 reps.

3. ❤️Tricep extensions: Lie on your back with a pair of dumbbells above your chest (I’m using 4kg in each hand). Keep elbow above shoulder, lower weights to the side of your head and then extend. Do 10 reps.

Do 3 sets of all that twice a week.

(NB: All strength exercises train and firm muscle. They don’t get rid of fat. Adjustments to food and a calorie deficit are essential for that).

Enjoy!
Annie
X

04/01/2026

HELLO ! Not selling, just giving free advice to anyone who wants to spend the next few weeks getting into shape.

1. You can only lose fat if you’re in a calorie deficit. Food (how much and what) is the most important factor. It will have more impact on that deficit than exercise.

2. That said, exercise is something you (should) do all year round - for your health, muscle preservation, bone density, disease prevention, metabolism and sanity. Not just when you want shot of a few pounds. Get a regime of exercise in place which you can sustain for a long time.

3. Be realistic. If you’re a single parent working full time then opportunity to exercise is going to be less than, say, for me.

4. If you want to track calories (always recommended, at least at first) then consult a free online calorie calculator and key in your details to find a daily calorie target. What matters is the average over a week, so if you want to hit the cocktails at the weekend, then you will need some credit in the calorie bank, so eat fewer during the week.

5. If you don’t want to track calories, then eat 3 meals and 1 snack if needed. Included protein in all the meals and get in touch with your appetite and hunger cues. Try not to eat for emotional reasons.

6. Include small amounts of treat food in your diet, otherwise they become the holy grail you are always craving.

7. Monitor your progress by measuring rather than by the scales. Measure every week. Weigh once a month.

8. Don’t overthink strays from your intended path. When your partner brings home a takeaway and a couple of bottles of fizz, ride with it and take part, then pick yourself up the next day and crack on. You are living your life, remember.

9. There is no failing. If you have a bad week, so what? Just take stock and make a start again. If that keeps happening every Monday, then email me.

10. It is new lasting habits you are trying to create. Not one-off attempts at a diet.

Any questions pls ask or DM.
Annie
X

07/12/2025

HYROX London 5 December 2025
2nd place. Women's singles age category 65-69. Much harder than the south west coast path 🤣. I'll leave it to the youngsters I think.

04/12/2025

❤️BEGINNER ‘EMOM’ WORKOUT ❤️
lasting 15 minutes.

⭐️An Emom means every minute on the minute.
⭐️Do each of these 5 exercises for the number of reps stated in under a minute.
⭐️The remainder of the minute is your rest.
⭐️Do 3 rounds (more as you become more confident)
⭐️Don’t forget to warm up.

✔️8 push-ups (push the floor away from you as you come up)
✔️12 squats (slow and low)
✔️16 jumping jacks (high or low impact)
✔️16 punches in squat position (do each punch one at a time)
✔️12 cross crunches with a leg lift …

….then roll over and get ready to start the push-ups again for round 2. Then round 3.

If this is manageable, then next time you do it, add 1 or 2 reps to each of the numbers!

Have a lovely Thursday.
Annie
x

04/12/2025

❤️BEGINNER ‘EMOM’ WORKOUT ❤️
lasting 15 minutes

⭐️An Emom means every minute on the minute.
⭐️Do each of these 5 exercises for the number of reps stated in under a minute.
⭐️The remainder of the minute is your rest.
☀️Do 3 rounds.
⭐️Don’t forget to warm up.

✔️8 push-ups (push the floor away from you as you come up)
✔️12 squats (slow and low)
✔️12 jumping jacks (high or low impact)
✔️16 punches in squat position (do each punch one at a time)
✔️12 cross crunches with a leg lift …

….then roll over and get ready to start the push-ups again for round 2. Then round 3 🎉

If this is manageable, then next time you do it, add 1 or 2 reps to each of the numbers! Believe you can do it, because you can.

Have a lovely Thursday.
Annie
x

02/12/2025

The DEEP CORE muscles can be worked really well with this one (quite dull 😬) exercise called the Double Knee Fold . If you've been diagnosed with a prolapse or need moves which don't involve the head and neck too much, then this is a good way to strengthen the deep core.

1 rep is up, up, down, down.
Try for 8, really pulling your navel downwards but not tilting your pelvis 👍❤️. Super slow!

Happy Tuesday
Annie
X

30/07/2025

❤️PILATES INSPIRED CORE❤️
5 exercises.
Do back-to-back for 30 secs each, 30 secs rest at the end
3 rounds. Maybe 4 if you want to push it

Anything special you'd like next? Arms? Legs? Glutes? Hiit?
Let me know in the comments.
Have a happy day !
Annie
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