Lewis Baldwin Fitness & Coaching

Long overdue post⏱
Legs tonight with a good mate of mine George who has been smashing it since hes been with me, getting ready for summer🌞
Give these bulgarian split squats a go after your standard back squats on a leg day or throw these into a circuit. Try to keep all the weight moving through your planted foot, keep your chest proud and head up⛄️
... Depending on what you are training for you can adjust it but we did 3 sets of 10 on each leg, without resting when swapping legs. Alternatively you could do something like 30 seconds on each leg, rest for a minute and repeat 3 times💥
Well done mate
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Hi all, im still away travelling and will be back at the end of the month, I will reply to any e-mails/messages then. Thank you💪🏼Hi all, im still away travelling and will be back at the end of the month, I will reply to any e-mails/messages then. Thank you💪🏼

Some Rugby player hes going to be🏈
His strength and power, lower body in particular has soared over the past few weeks. Now squatting 50kg with great depth and form🏋🏼‍♀️
The hard work and application is paying off, excellent work mate🥊

My 2 new mascots👩‍👦
Christmas is a time to relax and spend time with your family, eating good food😋
However, try not to over indulge too much just for the sake of it...have a good one🎄

This is what its all about for me... day has been made😁

Few clips from a back and cardio session with one of my clients Ollie here🙋🏼‍♂️
Ol is a young rugby player and is looking to build his strength and size to help in his sport. Performing exercises like so involving your back, shoulders, biceps and core they will benefit him massively. They are also specific to his sport and will improve aspects like co-ordination and balance👣
In just a few sessions he has nailed down techniques and form and starting to lift very good weights ...for his age, well done pal💪🏼
We finished off the session with a bit of HIIT on the rowing machine, which is a nice little finisher for the muscles used but also beneficial cardio for Rugby🏉
Very simple, work for 30 seconds, rest for 30 seconds, 8 rounds. Keep moving while you are in the rest phase, see how far you can row🚣🏼‍♂️
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Recovery💀
Using epsom salts or dead sea salts can help massively with aches, pains, tension etc.
Just soak in a bath of 150-200g of salts for around 20 minutes, ideal temperature between 35 and 37 degrees💆🏼‍♂️

Shift calories fast😮
If followed properly this will take you under 30 minutes. Each exercise working for 60 seconds, rest for 60 seconds and move on to the next⏱
Sled pushes: Males 0.5x bodyweight, females 0.3x BW.... Overhead kettlebell carry: Males 0.2x BW, females 0.1x BW Curve treadmill: If your gym doesnt have one, just use a standard treadmill or complete sprints Assault bike: Work as hard as you possibly can.
Give this a go and let me know how you get on🤢
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Amazing progress from my client Louise here🌞
Here you see some kettlebell deadlifts being performed with a good technique considering its Louise’s 2nd time ever deadlifting🤹🏼‍♀️
These are a great way of teaching the deadlift by just simplifying the technique, but using all the right cues for a normal deadlift. An exercise I programme in for all of my clients as it is so beneficial to not only the physical aspect of the body but mentally it is tough and challenging too. Its al...ways good to test the mind as well as the body🧠
Not always the greatest indication of progression but Louise has lost over half a stone in the past 4 weeks. Im so proud😁
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Chuffed with how these have come out😆
If you would like any let me know and I can order some more!
Basic tees... Performance tees Polos Hoodies Half zips all available 👕
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Skinny sauce😋
After tracking my foods again I realised I was consuming so many calories and fat just from sauces like mayo and ketchup, up to 200 extra kcal a day, equating to just shy of 1500 a week just on sauces alone🥫
These are a great alternative and dont contain any calories or any fat. I thought it was too good to be true but they actually taste brilliant, highly reccomend✅
... You can get them from: https://theskinnyfoodco.com/co…/the-ski nny-food-co-full-shop
If you have any questions related to nutrition or want help with your eating please just drop me a message🙋🏼‍♂️
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Pull up variations💥
A very hard exercise to grasp and desire a lot of upper body strength to complete even 1😅
Heres a few variations you can use to help build your strength so that you can progress to doing sets comfortably🤷🏼‍♂️
... 1. Half reps- Place a box or a step up below your feet so that your arms are bent at about 45 degrees when gripping the bar. Pull from here and squeeze your lats as much as you can at the top of the rep🛢
2. Slow negative reps- Perform a half rep and focus on controlling the eccentric part of the contraction as much as possible, promoting strength in the lowering phase ⬇️
3. Assisted resistance band- Use a resistance band to hook around the bars and either place your knees or feet on the bend, this should give you a slight help and take some weight away from the pulling part of the repetition🏋🏼‍♀️
4. Close grip- This is a pull up but this will help strengthen your back and prepare it well for a wide grip pull up which is shown in clip 5 as it will be slightly more advanced 🆙
5. Wide grip- Probably the toughest bodyweight pull up, once you have mastered this and can do sets of at least 8 I would move on to weighted pull ups🎄
If you are unsure on anything just send me a message, or e-mail me 📲lewisbaldwin96gmail.com
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If you’re looking to burn some fat and shift some calories in a short space of time give this a go... most brutal workout ive done in a while😰
Do each exercise back to back in as short time as possible but not compromising form. Rest for 3 minutes in between rounds and try to complete 5 rounds.
I managed 3😂

https://youtu.be/7wXetcdqiz0

Track progress easily❗️
I found this new app earlier in the week and its perfect for keeping a log of your own personal sessions, especially if you are following a program or routine (which you should be to see good results)🥇
To see results and changes in your body you must be progressively overloading in some way, shape or form or you wont see an improvement and this is a very simple way to do it🧗🏼‍♀️
... A lot easier to use than other apps and lets you add in things like warm-up sets, supersets, drop-sets etc. It also has the option to track weight, measurements and body fat % which are great indicators as to how you are progressing ⏰
First 2 months are free also, i highly recommend👍🏻
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Im on holiday for the next 10 days☀️ feel free to message me any queries, questions etc but I wont be replying as quick as normal. Thanks!

Apologies for not posting in a while, going to try and get more content up more often from now on🧘🏼‍♂️
Heres one of my clients Simon performing some back squats, which I believe should be a staple exercise in anyones programme unless otherwise advised🏋🏼‍♀️
Good depth in the squat and hardly any movement in the heel is a brilliant base to work with. Theres a slight bit of anterior tilt in the bottom half of the rep but this gives us something else to work on. By doing some low...er back work we can strengthen this up to prevent the leaning forward when in the lowering phase🛩
Simon has been training 3x a week, using an upper body/ lower body split and 1 day for cardio and core work. He has been on this programme for roughly 4 weeks and is absolutely flying towards his goals. Si’s attitude and determination to get to these goals is second to none👏🏽
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Does anybody know anyone that can make me some t-shirts/ polos please?Does anybody know anyone that can make me some t-shirts/ polos please?