Rees Fitness Personal Training
Strength, Fitness & Behaviour Coaching
The Wheelbarrow
Name: The Wheelbarrow. Also known as: (if you know this by any other name, leave a comment below). Main muscles used: Stomach, shoulders. Other muscles used: Hip flexors, arms, most the muscles on the front side of the body. Top tips:
L-Sit – Only the hands are touching the floor.
Name: L-Sit Also known as: (If you know this by any other name, leave a comment below). Main muscles used: Stomach Other muscles used: Hip flexors, arms. Top tips:
Cannonball Situp
Name: Cannonball Situp Also known as: (If you know these by another name, please leave a comment below). Main muscles used: Stomach, hip flexors. Other muscles used: Shoulders. Top tips:
Full Situp – Good Name: Full Situps Also known as: Situps. Main muscles used: Hip flexors Other muscles used: Stomach. Top tips: Start with your back and feet flat on the floor. Start the move by doing an Abdominal Crunch, but continue it by bending at the hips and sitting upright. To return, “roll” your … Read more
Name: Abdominal Crunches.
Also known as: Ab crunches, crunches.
Main muscles used: Stomach.
Other muscles used:
Top tips:
Name: Side Plank.
Also known as: Side Bridge.
Main muscles used: Stomach and sides.
Other muscles used: Shoulders.
Top tips:
The Front Plank – Good
Name: The Front Plank
Also known as: Prone Bridge
Main muscles used: Stomach
Other muscles used: Muscles on the front side of the body
Top tips:
Squat Press – Side
Name: Squat Press
Also known as: Thrusters
Main muscles used: Legs, bum, shoulders, triceps, heart.
Other muscles used: Stomach, back.
Top tips:
Shoulder Press – Front
Name: Shoulder Press
Also known as: Overhead press
Main muscles used: Shoulders, triceps
Other muscles used: Stomach, back.
Top tips:
Buckaroo Burpee
Name: Buckaroo Burpees Also known as: (if you know these by another name, leave a comment below) Main muscles used: Shoulders, legs, heart. Other muscles used: Stomach, back, arms. Top tips:
Burpees
Name: Burpees Also known as: (Do you know them by another name? If so, leave a comment below) Main muscles used: Legs, bum, shoulders, arms, heart. Other muscles used: Most of the muscles in the body. Top tips:
Squat Thrusts Name: Squat Thrusts Also known as: (if you know these by any other names, leave a comment below) Main muscles used: Shoulders, legs, heart. Other muscles used: Stomach, arms. Top tips: Drive your feet as far back as you can reach. Drive your feet as far forwards as your flexibility will allow. Do … Read more
Mountain Climber
Name: Mountain Climbers
Also known as: Single leg squat thrusts
Main muscles used: Shoulders, legs, heart.
Other muscles used: Stomach, arms.
Top tips:
Bodyweight Squats – Good
Name: Bodyweight Squats
Also known as: Air squats
Main muscles used: Legs, bum.
Other muscles used: Back.
Top tips:
First thing I want to say is, targets are good. They help people reach goals. If nothing else, they can be used as stepping stones towards an ultimate goal. They can show the direction to go, your rate of progress in that direction, and they are a good psychological tool making the whole journey more “do-able”. Some examples of these targets include:
I’ve talked before about increasing a persons “Background Activity” (click here, and here) to help improve their health and weight. And it looks like New York city has the same idea! Click here for a BBC documentary about how architects in New York are trying to make it harder for people to get about in order to give people more exercise.
Great North Run – picture courtesy of the Daily Telegraph Good luck to all those running in the Great North Run today! The weather looks miserable, but well done! All the best!
To me, periodisation is:
“Specialising in different things, in different phases, over a period of time, in order to bring them all together at the end.”
For example, if I were to build a house, I would divide the project up into the following phases:
I’ve noticed that when I talk to people about diets, we often end up talking at cross purposes, and they don’t always understand what I’m on about. To your average person, a “diet” means one thing…a short term, drastic change in their eating/drinking habits which they “go on”, in order to lose some weight. When I think about diets, I prefer to use the following definition:
Over the last couple of days I have given the same advice to 2 different people, for 2 different reasons. And none of it had anything to do with reps, sets, intensities, speed etc. Instead it was quite simply to: