No Pain Just Gainz

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Is this the year ? Again....
It’s great been back in the gym working with my clients on their fitness goals... but for many people it may be another year that they promise themselves that they are going to make the change but once again let it pass them by...
Don’t let yourself down again, now is the time to seek professional help and finally guarantee those results you’ve always wanted !!
... I offer 12 week packages that will guarantee you achieve your health and fitness goals and will teach you the methods of correct training and nutrition...
Various packages available starting from as little as £99 a month !!
Im that confident we can get you what you want I offer 100% money back guarantee if results aren’t made...
Please don’t hesitate to send me a message if you need help with anything !!
#justdoit #personaltraining #fitness
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Highlights from a Hiit training session with client...
Great way keep conditioned and lean 💪🏻

Joe bram smashing one of his conditioning workouts from a while back...
He’s done amazing to lose as much weight as he has so far, his journey is just beginning 💪🏻

12 Summer transformation ===================
Gill starting her 12 transformation ready in time for summer. Gills workouts consist of controlled weight workouts combined with HIIT. To cut body fat and tone.
... Here’s an example of 1 of gills 5 workouts a week.
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Circuit for the core =============
little circuit to finish nathan’s workout which is great for working his core and lower back as well as burning calories...
... •Deadlifts x12 •trye flips x12 • 30 secs maximum tricep dips • 12 ball slams
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Calorie burner ===========
Little tri set to finish Charlotte’s workout today, great for exhausting the muscles at the end and burning calories 💪🏻👌🏻
... Deadlift x10 100kg trye flip x12 Prowler sprints x4
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Strength training =============
Charlotte only weighs 48kg and she’s comfortably squatting 60kg for reps with a personal best of 70kg.
... Don’t have to be big to be strong, Strength training for women has loads of awesome benefits !!
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2 Min SQUAT CHALLENGE !! =====================
Legs like jelly after one set !
... Client nathan doing a 2 min squat challenge, 10 reps followed by a 10 second hold then back to 10 reps, repeated for a full 2 mins non stop... holding whatever weight you feel strong enough to do...
Killer on the legs.
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Use HEX Bar deadlifts for beginners.
A lot of people struggle to actually execute a deadlift correctly, often been unable to perform the correct movement pattern required to make the exercise beneficial.
Hex bar is a great place to start teaching someone a deadlift before they move on to straight bar deadlift due to the fact the centre of mass during the lift is slightly more central then using a straight bar due to arm position and leg recruitment.
... Therefore it's great way to start teaching people the importance of a straight back and to hip hinge rather then to lift by bending the back. Once the movement patterns ingrained you can hit the straight bar.
This is Tony's first ever time deadlifting and he instantly understood the mechanics of a safe deadlift.
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Many people tell me they train legs and glutes over and over again but their bum just won't grow !?!
This could be because other more dominant muscles may take over when your training your legs and your glute muscles (bum) might not be active or firing during the actual exercise.
so in essence the bum might not actually be getting worked !!
... Here's some activation exercises to help wake up your bum muscles prior to a legs and glutes workout.... this way you will increase the load going through the glutes and hopefully get the growth and development you wish for !! 🍑🍑
Repeat each one of these exercise for 12 reps 2-3 sets 💪🏻👌🏻
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Upper body workout to tone, strengthen and lose body fat !! 👌🏻
Rosie completing her super set workout where she goes from a pushing exercise straight into a pull exercise with no rest in between.
A1) dumbbell chest press... A2) lat pull downs B1) barbell chest press B2) seated rows C1) tricep dips C2) bent over rows D1) sanding barbell shoulder press D2) dumbbell side raises Con) battle ropes 30 sec intervals
3/4 sets and 10-12 reps.
Give it a go 💪🏻💪🏻
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Back workout to improve strength, shape and posture !!
A1) pull ups (band assisted if needed) B1) crane rows C1) single arm cable rows... D1) supinated lat pull downs E1) single arm dumbbell rows Con) rowing machine 30 second intervals
Do 4-5 sets and 10-12 reps for each exercise with your technique as close to video as possible ! 💪🏻
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Client laura smashing a leg and bums workout, Laura's been through an amazing transformation and has totally changed her diet habits and exercise regime.
Highlights of this workout:
A1) 1 1/4 barbell squats... A2) walking lunges B1) glute bridges B2) lying hamstring curl C1) leg extensions C2) dumbbell step ups
12 reps *4-5 sets !!
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Ebony smashing one of her glute building sessions !!
Nice quick paced workout targeting the glutes and legs 💪🏻
A1) barbell squats... A2) dumbbell split squats B1) barbell deadlift B2) seated hamstring curls C1) walking lunges C2) bunny hops
Enjoy !! 👌🏻
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