DaleyGainz HIIT Club & Personal Training

DaleyGainz HIIT Club & Personal Training Fitness changed my life! And i would like to help you realise your potential and reach your goals:
* Or my HIIT Club!

And i would like to help you realise your potential and reach your goals:
*Personal Training, 1 on 1 or Group.

01/05/2020

MayDay Morning Fun 💪🏼
A fun core buster

8 exercise circuit, 45 seconds each exercise with 15 secs rest in between.

Warm Up:
Long 5 minute run

Main Set:
*Squat Jumps onto Step
*Oblique Twists (with or without weight - feet on or off ground)
*Arm Curl & Press
*Hand to Toe Planks
*Toe Touching Hops
* Alternating Hand to Toe Crunches
*Plank Push UPS
*Oblique Dips

Routine:
Do 1 exercise twice, followed by a run around the pool or yard to your next exercise.

Two rounds of this.
So once completed, you would have done 4 rounds of each exercise

💪🏼😁
Enjoy

16/04/2020

Morning Legs & Ans

Again, a circuit for time....

*20 x Up n Down Runs (10m)
*300 Step Hops alternating
*50 Squat & Upright Row
*50 Step UPS (each leg)
*40 Side Step ups (each leg)
*40 Leg Drops
*30 Alternating Lunges (Each Leg)
*30 In & Out Squats
*20 Roll UPS
*20 Toe Touches
*10 Toe; Knee & Sky Crunches (3 count as 1 rep)
*10 Single Arm Crossover Crunch

Again, you can break up the exercises into 2 or 3 sets but all reps must be done. Record your time and try improve each week.

Let me know how you are coming along 💪🏼

Clear Eyes Full Hearts Can’t Lose

14/04/2020

Post Easter Weekend Sweat.....
This is a fun one, for time...try see how fast you can complete it...

Workout:
10 Circle Runs (our circle is 150m around)
300 Skips
50 Tricep Dips
50 Arm Curl to Lateral Raises
40 Front Raises
40 Front Overhead Raise to a Skull Crusher
30 Push UPS
30 Curl n Press
20 Upright Rows
20 Kickbacks
10 Burpees
10 Downs

*Exercises are in order how I demonstrated on the video
*You don’t have to do all Reps of each exercise at once, you can make circuits, for eg.
1 Run, 100 skips, 25 of 50 dips etc and make rounds like that.
*Time the entire workout and try improve that every week or two weeks.

Kick ass and have a super day

Clear Eyes Full Hearts Can’t Lose 💪🏼

31/03/2020

Getting it done!!

Here we go:

Warm Up:
5 minute run around the garden

Set 1:
*Tyre Flips x10 times
*Reverse Curl & Press
*Arm Curl & Lateral Raise
*Single Arm Row into Straight Arm Kickback (use filled wine bottle or kettlebell) 21 seconds ea side
*Tyre Runs

Repeat round 3 times, 21 seconds per exercise unless stated

Set 2:
*Bicep Curls
*Bent Over Rows
*Downs (flat to the ground, lift up with arms in a push up motion)
*Tyre Runs

Repeat round 3 times, 21 seconds per exercise unless stated

Cool Down:
Stretch those arms and legs nicely for 5 minutes after to avoid stiffness

Would love to hear if you guys are using the exercises or keeping fit! Drop a comment if you are 💪🏼😉

30/03/2020

Monday Madness: Legs 😬

Warm Up:
Side to Sides x3 sets 10m (there and back)
High Knee Run x3 sets 10m (there and back)
Mountain Climbers 30
Squat Jumps 10
Plank Jacks 20

Set 1:
*Lunge Walk 10m (there and back) with or without weight
*Step Ups 21 seconds each side
*Squat & Press Overhead
*Side to Side Run x1set
*Step Runs *30

Repeat Round 3 - 4 times, 21 seconds per exercise unless told otherwise, 10 seconds rest.

Set 2:
*Lunge Hops: 21 seconds each leg
*Side Step Ups: 21 seconds each side
*Burpees
*High Knee Runs x1 set (there and back)
*Plank Jacks x20

Repeat Round 3 - 4 times, 21 seconds per exercise unless told otherwise, 10 seconds rest.

Enjoy and have a super a Day 💪🏼

30/03/2020

Apologies, I posted a video this morning, don’t know why it hasn’t downloaded 😞
Will try again

29/03/2020

Rest Day!!
Jump in the pool, relax, do some stretches & enjoy a day off!
We’ll hit it again tomorrow 💪🏼

28/03/2020

Day 2:

Apologies for the delay, Internet issues!

A fun easy core workout to enjoy:

Warm Up:
Find some steps, up & down 3 times
20 Jumping Jacks
30-40 High Knees

Set 1 (My Set):
Roll UPS or Crunches lifting weights to sky
Oblique Twists (with it without weight)
Toe Touches (with or without my weight)
1 run up and down steps
20 jumping Jacks

Repeat 3 - 4 times with each exercise for 21 seconds, 10 seconds rest in between

Set 2 (Demonstrated by Brendan):
Burpee Plank Jacks
Oblique Dips (with paint tin) 21 seconds each side
Squat & Press (with weight or without)
1 run up and down steps
30 second Plank

Repeat 3 - 4 times with each exercise for 21 seconds, 10 seconds rest in between

Enjoy Team, and have a super weekend 💪🏼

Clear Eyes Full Hearts Can’t Lose

Address

Berea

Opening Hours

Monday 05:00 - 19:00
Tuesday 05:00 - 19:00
Wednesday 05:00 - 19:00
Thursday 05:00 - 19:00
Friday 05:00 - 19:00

Telephone

+27828205560

Website

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