Weekend Workout & Videos

Hey hope you've all had a good week!! I'm off on a little hol to London from sat till wed so you won't hear from me much over the next few days - but i will let you all know what i get up too! Hoping to visit the dungeons, the zoo and maybe even go see Lion King or something along those lines :)


Anyway i'm leaving you with a few short workouts you can tackle over the weekend - they don't take much time so they won't eat into your socialising..

Let Me Know how you find them in the comment box below...

The First Workout Is going to target your Legs & Bum..

Workout A - Sexy Butt Circuit

A1. Hip Extension x 30sec
A2. Hip Extension Hold x 30sec
A3. 1-Leg Hip Extension x 30sec each leg
A4. Squats x 30sec
A5. Squat Sit x 30-60sec

Rest 30seconds - 2 minutes and repeat 2-3 times.

Have Fun!!!!!!!!!!!!!




The second workout i have for you is a total body fat burning workout that will take betwen 6-10 minutes.

Workout B - 6-10 Minute Fat Burning Workout

A1. DB Swing x 30sec
A2. Jacknife x 30sec
A3. Jump Squats x 30sec

Rest 30sec and repeat 3-5 times.



Now if this is too hard for some of you i've created an easier version that will still work your entire body and boost your metabolsim in less than 10 minutes.

Beginner Fat Loss Circuit workout

A1. MB Woodchop x 30sec
A2. DB Row x 30sec
A3. DB Chest Press x 30sec

Rest 1-2 minutes and Repeat 2-3 times.



Hope You Have a Great Weekend

Your Friend and Transformation Coach
Alex Eatly x

Cardiff Personal Trainer

Lose Belly Fat 500 Rep Challenge

I did this workout with Becky, it was a challenge hence the name but she managed to do it in 21 minutes and 31 seconds – awesome!! Since then I’ve decided to make it a bit of a competition and challenge a few more to have a go at this workout and the results are pretty good!!

So the workout is as follows…

1. Squats x 50
2. Press Ups x 50
3. DB Swing x 50
4. Plank x 1 min
5. Lunge Walking x 50
6. DB Row x 50
7. Mountain Climbers x 50
8. Lying Leg Curls x 50
9. Dips x 50
10. Jump Squats x 50



Perform the recommended reps for each exercise in order until you complete a total of 500 reps.

If you need a rest take it, you might have to split the 50 reps into smaller groups if you can’t manage them all in one go.

Try to finish the whole workout routine as fast as you can with good form.

Make sure that you time yourself.

Here is your ranking:

16-20 minutes: Amazing. Your are Tough Enough
21-30 Minutes: You are in great shape.
31-40 Minutes: You are just average.
41-50 Minutes: You should work out more.

If you havn’t got any dumbbells then try the bodyweight version below!!It might actually be harder!!

Bodyweight Lose Belly Fat 500 Rep Challenge

1. Squats
2. Press-Ups
3. Burpees
4. Plank
5. Lunge Walking
6. SB Roll Out
7. Lying Leg Curls
8. Mountain Climbers
9. Dips
10. Jump Squats

Leader board so far….
1. Francesca - 16.41
2. Caine – 18.16
3. Becky – 21.31



I’m sure a few of you will have a go at this workout, plus there might even be a few repeats since most of you are quite competitive!

Post Your Times in the Comment Box below and i'll add them to the leaderboard - Good Luck!!

Ok that’s it for now, I’ll have a short Fat Loss Workout for you to try on the weekend, so that will be posted later in the week, plus I will have a few transformation successes to tell you all about as well!

Your Friend & Transformation Coach
Alex Eatly x

Full Body Fat Loss Workout

It’s been a busy few weeks for me!! We had a few friends stay with us week last Monday and Tuesday – went out for some food the Monday night and then went to Oakwood on the Tuesday – the ques where pretty long due to the weather being uncharacteristically nice so only managed to go on each ride once!!



SPEED was class – was so scared on the way up as it’s vertical and then the rest is just a blurrrrr - fantastic!!!






Check Out My Hair ha ha ===>>>





Then had the Gym Staff and Members BBQ on the Thursday night, it was nice to see all my Personal Training Members watching their alcohol intake ;) ha apart from a few who were determined to try and get me drunk – you know who you are!

So all in all a pretty busy week, plus all the revising I’ve been trying to include in-between all my adventures:) ready for the exam I had Wednesday. Anyway my exam is out the way and I’m back on track so you should see more regular blog posts/workouts and articles over the next few months..

Hope you guys had a great week – what did you all get you too?? Let me know in the comment box below…

Now for this week’s Fat Burning Workout - it's should only last 20-30 minutes so have a go and let me know what you think in the comment box at the bottom of the post...

Again one of my clients did this workout last week – she was sweating and out of breath for most of the workout, but underneath all the swearing and cursing me I think she actually liked it ;)

Monday’s workout
A1. SB Y’s x 8-12
A2. Lateral Lunge with MB Raise x 8 each side
A3. T-Up x 10 (if you can manage a press-up in between each twist then do it!)

Rest 2 minutes then repeat for a total of 2-3 times.

B1. Lunge Rotation x 8 each side (we used a band that I was holding but you could change this for a DB/MB)
B2. Squat, Curl & Press x8
B3. V Sit/ MB Twists x 20

Rest 2 minutes then repeat for a total of 2-3 times.

Then you can finish the workout off with a few short fat burning intervals.

Fat Burning Intervals
Stepper – 20sec Hard
10 sec Rest
X 4 Times
(If your workout out at home use a step or bench)

Squats - 20sec Hard
10 sec Rest
X 4 Times

Wednesday I will be posting a workout challenge for you all to have a go at (a few of my members have already completed it with some fantastic scores so check back Wednesday…

Visit Cardiff personal Trainer to book Your FREE Trial Workout and finally end the frustration with your body...

Fat Loss Workout

Here's this weeks Fat Burning Workout - it's pretty tough and should only last 20-30 minutes so have a go and let me know what you think in the comment box at the bottom of the post...

I had one of my clients do this today and He was out of breath most of the time, but he put all his effort in and it will pay off. I'll include the weight he was using so you can see how much effort he put in. I dare you to do this workout using the same weight has him...

Fat Loss Workout

A1. DB 1 Arm Squat & Press x 8 each side (20kg)
A2. DB Row x 20 each side (15kg)

Perform 3 supersets resting 1 min between each one.

B1. Front Loaded Bulgarian Split Squat x 8 each leg (20kg plate)
B2. Side Plank + DB Lateral Raise x 10 per side (5kg)

Perform 3 supersets resting 1 min between each one.

Fat Burning Intervals

Jump Squats x 10
Rest 10 sec

Repeat for a total of 4 times.

Calf Jumps x 10
Rest 10 sec

Repeat for total of 4 times

DB Swing x 10 (20kg)
Rest 10 sec

Repeat for a totsl of 4 times

Thats it all done..

Your Cardiff Personal Trainer

Alex Eatly x

www.CardiffPersonalTrainer.com

30 Minute Fat Burning Home Workout

You don't need any expensive equipment to lose fat quickly. In fact, a good fat loss program can be done with minimal equipment at home.


So if you don’t have an expensive gym membership, fancy equipment or have limited space then don’t worry, you can still lose fat fast with 30 minute Fat Burning Home Workouts.


Use the following 30 Minute Fat Burning Home Workout to sculpt your body; boost your metabolism and burn fat super fast.

Warm-up

Prisoner Squat x 10

Kneeling Press-Up x 10

Plank x 20sec

Repeat for a total of 2 circuits with no rest.

Workout
A1. SB Chest Press x 8-12

A2. DB Bulgarian Split Squat x 8 each leg

--- Rest 1 min between supersets, do 3 sets ---

B1. Lying Leg Curls x 15

B2. SB Plank x 30sec

Rest 1 min between supersets, do 3 sets

C1. Lateral Lunges x 30sec

C2. Bodyweight Squats x 30sec

C3. Jacknife x 30 sec

Rest 1 min between circuits, do 3 sets


If you have some extra time and want to do some intervals then try these bodyweight intervals.


Bodyweight Intervals

Squats x 30sec

Rest x 15sec

do a total of 6 sets = 4 1/2 mins

Burpees x 30sec

Rest x 15sec

do a total of 6 sets

**If you want to make this interval workout harder - hold the bottom of the squat position as your rest **


If you don't have any equipment in your house do this workout instead.


Workout
A1. Press Up x 8-12

A2. Bulgarian Split Squat x 8 each leg

--- Rest 1 min between supersets, do 3 sets ---

B1. Reverse Lunges x 15

B2. 1 -Leg Plank x 15 sec each side

Rest 1 min between supersets, do 3 sets

C1. Lateral Lunges x 30sec

C2. Bodyweight Squats x 30sec

C3. Mountain Climbers x 30 sec

Rest 1 min between circuits, do 3 sets

Your Friend and Transformation Coach
Alex Eatly x

www.CardiffPersonalTrainer.com

P.S Book Your FREE Trial Workout with a Cardiff Personal Trainer today and Learn the secrets to lose stubborn fat forever.

Amazing Abs Exercises - Tone Firm & Flat Stomach

Try these 3 simple moves to firm and tone your stomach.

1. Jacknife





Rollout onto a stability ball until your shins are on the ball and your are forming a bridge (body in a straight line, arms straight below your shoulders, hands on the floor).
Roll your knees in towards your chest.
Return to the starting position and repeat.
Don’t let your back become rounded – pull your abs in towards your spine.


Stability Ball Plank



Place your forearms and elbows on a stability ball and form a plank (toes on the floor, body in a straight line).
Hold this position for the prescribed number of seconds.
Squeeze your abdominals in towards your spine

Side Plank - 1 Leg





Begin in the plank position with hips, shoulder, and head all in one line. Your elbow should be underneath of your shoulder
Pick the right foot up and float it across the left foot, keeping the abdominals contracted and inhaling.
Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs.
Keep the hips and shoulders stacked on top of one another.
Maintain a straight line all the way down from the left foot to the left armpit.
Keep the right leg pointing up towards the sky.
The abdominals are the power center of this pose, so do not lean onto the wrist or on the feet to support the pose.
Hold this posture for desired time and repeat on the other side.


*** Remember - Doing Hundreds and Hundreds of Crunches will not Burn Belly Fat and get you that flat stomach your looking for - Only Full Body Fat Burning Circuit Workouts with Help You Lose Belly Fat. ***


If You want to experience the cutting edge fat burning workouts I'm talking about then book Your NO COST NO RISK TRIAL WORKOUT TODAY Here: Cardiff Personal Trainer

Alex Eatly x

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Fast & Fun Fat Loss Workout

It's time for this weeks fat loss workout.This is a great workout if you want to get rid of your belly fat and work your entire body in less time than your usual workouts. Have a go and let me know what you think in the comment box below...


Here it is.

A1. DB Incline Chest Press x 8
A2. DB Bulgarina Split Squat x 8each leg
Rest 1 min (3sets)

B1. Bent Over Row x 8
B2. Push Press (Half Squat) x 8
Rest 1 min (3sets)

C1. Jacknife x 30secs
C2. Lying Leg Curls x 30secs
C3. SB Plank x 30sec
Rest 1-2min (3 sets)

and for this weeks 6 minute abs


A1. Burpees x 30sec
A2. V Sit Hold x 30sec
A3. Mountain Climbers x 30sec
Rest 30sec (3 sets)



You can do this workout on your days off or add it to the end of your workout before the intervals.

You Friend and Transformation Coach

Alex Eatly x

www.CardiffPersonalTrainer.com

www.LoseFemaleBellyFat.com

P.S. If your interested in losing fat fast this summer with personal training in cardiff - don't miss out on your chance to claim YOUR FREE TRIAL WORKOUT Here:

----->>>>>Cardiff Personal Training <<<<----


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