Hybrid 7 Fitness

Every bit as horrendous as I thought it would be! First proper session on the assault bike in 10 weeks and it didn’t disappoint 🚲😏💪🏻
#makeithappen #adaptandthrive #morethanjustagym #hybrid7fitness #h7f @ Irvine, North Ayrshire

40 minutes at the bar...
Supersets
4 x 10... Bench press Lay pull down
4 x 8 Military press Bent over row
4 x 12 Tricep extensions Barbell curl
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Full body push/pull 💪🏻
Training at homes been great and forced me to address a few weaknesses and sorted a few wee niggles but it’s good to get back in and do some barbell and heavier band work.
Only thing missing now is the members 😏.
... Keep doing what we’re doing and we’ll all return ready to go 💪🏻
#hybridisolation #adaptandthrive #hybrid7fitness #morethanjustagym
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Good to get in and lift something reasonably heavy last week.
Also offered some assurance that the home workouts are not causing me to lose all my gains!
Following a minimal kit and body weight strength and conditioning programme will allow you to hit the ground running when gyms eventually reopen.
... If you only have light weights at home there are lots of different ways you can make them feel heavier so that they continue to give you an effective training effect.
1) slow negatives 2) pauses throughout reps 3) mechanical deficits 4) more reps
#hybridisolation #adaptandthrive #hybrid7fitness #makeithappen
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Getting Corona ready...
Frosty's Cleaning Services in today deep cleaning the flooring to get us ready for opening when we get the go ahead 💪🏻

Today’s finisher for the Hybrid Isolation 36 workout.
Done after warm up/ mobility, core, shoulder focused S + C 💪🏻
EMOM 12
... 3 burpees 6 straight arm burpees 9 squat jumps
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Cleaning and maintaining Satan’s tricycle, making sure it’s ready to go 😈💪🏻

When it happens, we’ll be ready...💪🏻

Throwback Thursday 💪🏻 @ Hybrid 7 Fitness

Today’s short conditioning session- probably one to try once the gyms re open but you could always substitute exercises according to what you’ve got available.
6 rounds with weighted vest on
3 chin ups ... 6 slam balls 9 press ups 6 dumbbell snatch (per side) 15 seconds rope waves
No rest
#hybridisolation #adaptandthrive #makeithappen
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Popped in to the gym to film some exercise demos for the Hybrid Isolation series of workouts.
#hybridisolation #adaptandthrive #makeithappen

When you live in Scotland you don’t often get the chance to see your shadow 🤣. I’ve really enjoyed taking my strength and conditioning training outdoors and getting some much needed VitaminD while I train. I ran over 8 miles this morning which is a long run for me so I just wanted to get back out and get moving again for 20 minutes this afternoon so I did this kettlebell complex I saw on @grantfordfitness page. Check him out for some great workout ideas.
Set a clock for 20 m...inutes and perform
1 clean and press 2 snatch 3 swings
Then add one on to each exercise until you’ve done
5 clean and press 6 snatch 7 swings
Once you’ve completed that left and right go back down the ladder. Rest as needed.
Get out in the sun ☀️ and get it done ✅
#adaptandthrive #hybridisolation #makeithappen
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Single kettlebell workout
1 set of 50 swings
Then
... 5 movements 5 reps (per side) 5 rounds
Single arm swings Cleans Push press Rack squat Reverse lunges
Takes less than 15 minutes- get it done and let me know how you get on 💪🏻🔥
#adaptandthrive #hybridisolation #nowasteddays
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I took this picture months ago when I was running along the coast in a storm and when the storm passed a ray of light in the form of a rainbow appeared 🌈
I took the picture and thought it would be appropriate for a post some day then to be honest I kind of forgot about it. Then after listening to the news last night and the news of another 3 weeks lockdown I remembered about it.
There’s never in my lifetime been a more important time to remember that there is always hope and... a reason to keep moving forward.
The storm always passes and the sun will rise again!
Keep moving forward, stay strong, stay in the game and find a way to adapt and thrive 💪🏻🙏☀️
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Weighted 5k run then a pull up/ push up ladder
1 pull up 2 push ups 2 pull ups... 4 push ups Up to 5 pull ups 10 push ups then back down the ladder 3 sets
75 pull ups 150 pushups in about 20 minutes
#adaptandthrive #makeithappen #nowasteddays
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Get on this folks- great giveaway from a fantastic company 💪🏻🔥

Adapt and Thrive 💪🏻💪🏻🔥

Zoom HiiTNESS tonight at 1900hrs
#morethanjustagym #adaptandthrive #hybridisolation