RSS FeedHello good morning, sorry I'm late, the gym has been chaos this morning. Lots of Bristol half marathon prep clients. Good luck to all those running.
Try today's workout:
100m Sprint x 20
Rest as long as you want between runs.
Record slowest time.
Hello, good morning! Friday already, for anyone else like me this week will have gone really fast three day weeks are the future!
Try today's workout:
1000m Run
Deadlift to high pull 20, 15, 10
Narrow grip Bench press 20,15,10
Good morning, I hope you have coped while i have been away. Many of you will be gearing up for the half marathon this weekend so I suggest light running and lots of stretching for you; for this rest of you... try today's workout:
30 Box Jumps
30 Press ups
200m Run
Repeat x 7
Record time
Good luck this one it will really test your stamina and burn a lot of fat if you maintain that high intensity.
Good morning and welcome to what looks like it will be another dark rainy day in August. This is my last day before I am off to Denmark on holiday, fortunately it may prove to be an eventful one. As I strode out in to the gym ready to perform my lunging, press-up workout, barefooted, primal, manly! I managed to stub my toe and... what feels like break it. Needless to say my gait is no longer primal nor manly and I am in a certain degree of pain. Anyway let's try a workout.
200m sprint
40 squats
200m sprint
30 sit ups
200m sprint
20 chins
x 5
Record time
Ed Ley 'Personal Training Bristol' Absolute Health
Good morning, two more workouts and I'm off for a long weekend in Denmark so make the most of these next two workouts.
60m Walking lunges
50 Press ups (knees if needed)
x 3 or 4 (if you would like to increase difficulty)
Fancy a nutrition plan and videos to guide you through your workouts? Check this out
Ed Ley 'Bristol Personal Training' Absolute Health
Hello, for the past few months when talking to people who follow my workout blog I have been told numerous times that people just don't know what the exercises are! Whilst this blog is primarily for my clients away on business or training on their own I do appreciate that others follow too.
Now what my clients also get that other readers do not is an effective nutrition programme and mindset guidance. With this in mind myself and a colleague have created a free 30 day online programme with video demonstrations of workouts, why not check it out and sign up if you like the sound of it.
For the time being though, give this workout a whirl:
30 Kettlebell swings
30 Chins
400 skips
x 3
Record time and load.
Chins can be traded for Jumping chins or modified chins if needed.
Good morning, I hope you enjoyed your weekend and it wasn't too disrupted by the mixture of glorious sunshine and floods. Only Bristol in it's infinite wisdom would put Bristol Biker festival and Bristol Gay pride festival, not only on the same day but right next to each other, which actually turned out (at least in the cases I saw) to be comedy gold. Driving through Old Market at lunch time to see heavy set beard bikers dining alfresco with a number of Lillie savage tribute acts was surreal to say the least.
Anyone who visited the Downs this weekend will have been in little doubt that Bristol Half Marathon was just around the corner, Bristol really was a hive of activity.... I painted my bathroom and had Sunday breakfast at the Primrose (great scrambled eggs) which was the extent of my involvement in all of this. Anyway, you are here for a workout.
50 Box Jumps
50 Press ups
1000m Run
x 3
Record time and height of jump
Ed Ley 'Bristol Personal Trainer' Absolute Health
Wow it's the weekend again! After an intense week of heavy lifting today we are going to follow a fast paces high intensity workout to get our bodies burning more fat for the rest of the weekend.
21 walking lunges
21 chins
21 squats
21 dips
21 box jumps ("4")
21 press ups
21step ups
21 Modified chins
21 rocking crunches
21 push press
21 burpees
21 Med ball slams
Record time and loads
Good Luck and let me know how you got on
Ed Ley 'Bristol Personal Trainer' Absolute Health
Hello, Squats are the single most important exercise you can do for overall strength, stability and even fat loss. so Today's workout is all about squats. Begin with a stance wider that hip width with your feet turned out at about 15 degrees. A full squat will see your hip joint move below the top of your knee cap will your back remains solid and straight.
If you cannot complete a full range squat then just travel as deep as you can safely. In the meantime work on the length of your adductors, hamstrings and hip flexors.
21 Body weight squats
21 Push Press
21 Front Squats
21 Push Jerk
21 Back squats
21 shoulder press
Record loads to monitor progress. Focus on good form. If you don't know what good form is please come down to James Ross Healthcare for a Personal Training session.
Ed Ley 'Bristol Personal Trainer' Absolute Health
Good morning, thank for reading. I tried today's workout of the day yesterday and my hamstrings and glutes are really aching now you're really going to enjoy it!
45m Walking lunges
15 Bench Press
20 rocking crunches
x 5
Record time and load.
I am often ask for a simple formula for weight loss, I generally go into more detail with my clients but for those of you looking for a simple formula, it is this: Eat protein 200g plus per day. Eat 200g or less carbs per day. If the formula does not work.... increase protein and reduce carbs until you find a formula that works for you. Learn more
Good morning. Last night there was an really interesting programme on channel 4. The programme found an experienced Personal Trainer and an experienced cognitive therapist and pitted them against each other. One believe that exercise was the only way to lose weight, the other believe that a change in mind set was the only way to lose weight....
I was lost for words... exercise is necessary for our health, posture, strength and yes for weight loss, but without a change in mind set weight loss is almost impossible to sustain. Why haven't these experienced professionals realised that both are need for the Ultimate weight loss programme.
We currently have someone from Area magazine following our bethin programme, keep your eye on the magazine to see how she is getting on and for your chance to follow our exciting new programme for guaranteed fat loss.
For today's workout try this intense workout:
40 Clean and Press (3/4 Bodyweight)
Record load and time.
Focus on correct technique, keep your back strong and straight. If you are not familiar with power lifting and you are injury free then you are missing out on an opportunity to gain fantastic results from your training. Why not pop in to James Ross Healthcare and book a Personal Training session.
Good morning, I hope you enjoyed yesterday's workout? What time did you get? Today's workout is a proper fat burner. Good luck.
400m Run
20 (Bodyweight) Bench Press
20 Chins
20 Kettlebell swings
x 4
Record time and loads to monitor progress.
Ed Ley 'Bristol Personal Trainer' Absolute Health
Good morning. I have just written a really long blog about my weekend fight with my house but unfortunately I pressed something and it all disappeared.... If you are really intrigued, then come on down and I will tell you all about it over a Personal Training session. Otherwise, enjoy today's workout.
Leg Matrix- 20 Lunges, 20 Squats, 20 Jumping lunges, 20 Jumping Squats
Upper body Matrix- 20 Press ups, 20 Modified Chins, 20 Press ups with clap, 20 Side switch Modified Chins
1000m Skips
Record Time.
Hello sorry I'm late, very busy morning. Try this workout:
(as close to body weight as you can for weights)
Deadlift
Chins
DB Chest Press
10,9,8,7,6,5,4,3,2,1
Record loads and time taken.
Hello, well done for completing yesterday's workout. It has been a tough week if you have been following today will be focus on CV and abs.
400 skips
30 rocking crunches
x 5
record time to monitor progress.
Morning, recovering well from yesterday I hope. Today we have a kettlebell complex so I hope you know your kettlebells, if not you might try a previous programme, or give me a call and book a Personal Training session, provide you live in Bristol or you're willing to travel.
Left arm KB swing 8
Right arm KB swing 8
L KB high pull 8
R KB high pull 8
L KB clean to press 8
R KB clean to press 8
L KB Snatch 8
R KB Snatch 8
Repeat x 4
Record time and load.
Ed Ley 'Bristol Personal Trainer' Absolute Health
Good morning, One of my clients asked me of the origin of the 'Turkish Get up' so I thought... what an a amazing fact to know, we could wow parties across the land with a gem like that!!
Anyway, it turns out that the Turkish get up has been performed since the 1800s by Strong men and Wrestlers to encourage massive functional strength gains. (Perhaps, even in Turkey, although I found no evidence to support this).
For those of you still desperately searching for a party stopping general knowledge fact and the 'get up' thing doesn't do it for you:
Procol Harum's 'Whiter shade of pale' is the most played song of all time on radio.
A workout:
20 kettlebell Turkish Get Ups
50 Bodyweight Squats
300 Skips
x 3
Record load and time to monitor progress.
Ed Ley 'Bristol Personal Trainer' Absolute Health
Good morning, I hope you enjoyed yesterday's workout and your quads don't ache to much to face training today. Try today's workout, pace yourself and don't give in!
100 Press up burpees to chin up
Record time.
If you find chin ups too difficult try modified chin ups
Good Luck
Good morning, note to all you dog owners out there... If your dog starts wandering in the night it's less likely that s/he was just having a bad dream and more likely that s/he might need to pop out side. I have learned this the hard way. This morning will probably not make it onto my list of best Monday mornings ever.... Anyway, try a workout.
45m Walking Lunges
21 Push Press (BB or DB)
800m Run
x 3
Record load and time.
Hello, good morning....
Run 10 k
Ed Ley 'Bristol Personal Trainer' absolute health
Yes, lazy I know, the fact is that this was going to be today's workout any way but a harrowing incident involving my phone falling 1ft from chair to thick carpeted floor resulting in the screen on my phone going blank has left me quite bum fuzzled. I have spent over 2 hours on the phone to a phone company that will remain colourful but nameless.
The result of which is that I now have to buy a new phone, take out insurance, contact everyone I know by carrier pigeon and ask for there numbers and email addresses. This is not the end of the world I here you say... agreed but let me leave you will this advise passed on to me by said colourful phone company.
If at the first hurdle I had lied and said the screen on my phone had turned white of its own accord, I would now already be in possession of a new phone free of charge. Tip number two, always save your contacts to your SIM because you never know when your phone might just give up... (this is not my tip rather a tip from a helpful phone company assistant. It does beg the question... why aren't all phone numbers automatically saved to SIM?).
I shall leave you with this... Should your phone be damaged and you need to get a new one you must also return the old handset... why? I hear you ask. So they can re-use it! Fortunately my phone is now on their records as "damaged"... this is exactly how they will receive it!
Thanks for listening, Ed!
Remember, Lies make the world go round.... the futures bright!
Good morning, the last day of the week, time to get some good training in before the weekend. Something we often neglect with training is strength. Strength is what set the foundation for everything else. The stronger you are, the greater results you can achieve, what ever your goals.
Try this full body strength workout:
Squats 3.3.3
Deadlifts 3.3.3
Bench Press 3.3.3
Bent over row 3.3.3
Record load.
This workout is to be completed one exercise at a time, i.e Squats first 3 set 3 reps the aim is to find your maximum lift for 3 reps, then move on to the next.
Good morning, try today's workout. It's loosely based on what Mr T from the new A-Team move was put through to get him into shape fro filming.
5 mins Rower
1m40s Deadlift, 1m40s Press ups, 1m40s Chins
5 mins Run
1m40s Squats, 1m40s Bench Press, 1m40s Shoulder Press
5 mins Skipping
1m40s plank, 1m40s Hill Climbs, 1m40s Russian twist
Record loads, reps and distances to monitor progress. If you have any questions please do post and I will attempt to get back to you asap
Apparently the computers memory continues to fill up when it is switch on to the point where it is so full that it cannot function properly. If we switch the computers off at night the memory can be cleared and the computers will function normally. Unfortunately, this means that I have to turn the computers on when I arrive at 6.45am and at 7am when my first clients arrive the computer is still slowly rising from it's restful sleep. What does this all mean?
Well, unfortunately it means the workout will not arrive til sometime later..... Give it a try today's record is 21 mins (20kB, 16kg press) I'm sure one of you can beat it?
Kettlebell swing 20
Dips 10
Single arm shoulder press 10
x 5
Record time and load to monitor your own progress. Let me know how you get on!
Just a skipping rope need for today's killer workout, expect abs and legs to hurt after this hardcore fat burning workout.
Standing long Jumps 15
Standing long hops 8 L/R
Body weight squats 40
Skips 200
Repeat x 4
Record time
If you have any questions do send me an email
hello. I hope you enjoyed your weekend and those of you from Bristol had a chance to check out the Harbour Festival, it was packed!! Try today's full body workout:
Weighted Forward lunges (barbell or dumbells) 10 Left and right
Weighted chest press (barbell or dumbells) 10
Chins ups or bend over row 10
Rocking crunches 20
Repeat x 5
Record time and loads to monitor progress.
Select a weight that leaves you struggling to complete the last rep of each set.
Enjoy!
Hello, welcome to the weekend. I hope you are looking forward to the Harbour festival today if you haven't been already. After 3 days of weight lifting today's programme is more cv focused:
Run 5km or Row 5km or Cycle 15km
Good Luck and enjoy your weekend
good morning, in my naivety I am attempting to see all of my clients inside a 4 day week and subsequently I have 12 hours straight work today. Fun as that may seem I must keep this brief because the first for these is currently warming up....
deadlift 10
Mod chins 10
Push Press 10
200m Row
x 8
Hello, good morning. Well done to everyone who completed yesterday's programme and a particular well done to all of those who made it to 3 rounds. Give today's workout a try. Remember if you don't have the right equipments, adapt. Today the programme includes weighted squats, although a barbell is preferred if you don't have one then try holding dumbbells by your side.
Barbell squats 10
Press ups 10
x 10
Followed by 1000m row or run
Record time and load to monitor progress.
Focus on full range of motion with both exercises, the only way to monitor your own progress is to complete each rep completely each time.
Good Luck
Hello, I'm back... I have been in France for a couple of weeks, I returned burnt, engaged and ready to put you and all of my lovely clients through more fat burning, muscle building workouts.
Squats/curl/press 20
Hill climbs 20
Lunges 20
Bent over row 20
burpees 20
Press ups 20
Repeat as many times as you can in 20 minutes record number completed.
If you need any help please do send me an email.
Good morning, if you have just woken up and you are in a mood as positive as you can remember then it is perhaps because I am going on holiday in a few hours and you couldn't be happier for me. I feel it's only right that out of respect for the 'workout of the day' and the fact it will not be available for the next week we should all join in trying to complete this one:
16 Body weight squats
6 Single arm rows
x 8 Record time and load...
6 Burpees
6 Barbell push press
x 8 Record time and load to monitor progress.
Too workouts, the record so far is: 5.43 and 5.52 with one minute rest between. Good luck and enjoy your training while I'm away.
Good morning, it's Friday and the sun is shining again! There is just about time for one last session before we get back out and enjoy the sun. Try this two move core, full body, muscle pumping workout.
Deadlift 6
Single arm dumbbell chest press 6
Complete 6 deadlifts followed by 6 chest press on your left arm, then 6 more deadlifts followed by 6 chest press with your right arm, you have completed one set.
Repeat 8 times, record time and load to monitor progress.
Good morning, the weather is still terrible you must be so happy that you are able to put some real effort into the gym without those pesky nice evenings tempting you away. Today's workout will last about 30 minutes and will work your whole body.
1 min Body weight Squats
1 min Press ups
1 min forward lunges
1 min Bent over row
1 min step ups
1 min shoulder press
1 min Plank (alternate leg raise)
1 min Skipping
2 mins rest
repeat x 3 record number of reps to monitor progress
If you have any questions please send me an email.
Good morning, if it's not something that you do regularly there are fewer exercises better than sprinting what ever your goals. Fat burning, muscle power, or improved fitness, sprinting ticks all of these boxes like no other activity.
Try this:
100m Sprint - 60 seconds rest- repeat x 4
200m Sprint- 2 mins rest- repeat x 4
400m sprint 3 mins rest repeat x 4
Good morning, the wet week seems to be continuing... what a perfect opportunity to hibernate in the gym. Many people visit the gym and spend the time thinking about how they will look to others, am I lifting enough weight? Am I doing the right exercises? As a result we can often end up lifting the heaviest weight we can lift and only moving through half the full range of motion.
Today I want you to complete 5 set of these 3 simple exercises, start light and progress to the heaviest weight you can manage with proper form. Forget any weight you have previously lifted just complete a full range of motion.
Barbell Squats 10
Barbell Bench Press 10
Seat Row 10
Record Total load
Hello, Spain are world champions which means one thing... I won the sweep stake! Also it's raining, what a perfect opportunity to get in the gym tone up and shed a couple of pounds ready for the next bout of sun, when ever that might be.
So hear is what we are going to do:
1. visit absolute health and check out the food plan
2. Follow the work out of the day 3-4 days this week
3. Get back out in the sun next week, assuming it comes back...
You can control 2 out of three, what's one week of hard work?
Workout:
20 barbell squat to press
20 chins
20 box jumps (18")
20 Dips
20 Med ball Crunches (4kg)
x 3
Record time and load to monitor progress.
If you have any questions or comments please post below
Hello, good morning, welcome to the weekend. Whether you're visiting the gym going to a local park or staying at home this workout is for you. No equipment needed.
40 Body weight squats
20 Press up burpees
x 4
Record time to monitor progress. Not the most entertaining workout in the world, but fantastic for fat burning and the sooner you're done the sooner you will be free to enjoy your day. Can you complete this in under 10 minutes?
Good morning, thanks for following try today's workout. If you are unsure of any of the exercises please ask a Personal trainer or send me an email.
Single arm snatch
Plank row
200 Skipping
x 8
Good morning, try today's workout:
10 x 400m Run
Rest for as long as you need to between runs. Perhaps use the time for stretching and foam rolling.
Good luck.
Good morning, I hope your legs are feeling ok after yesterday's Squats. Give today's workout a try:
20 Deadlifts
20 Chins
20 Bench Press
1000m Run
x 4
If you would like any help with technique or if you have any questions please send me an email ed@absolute-health.co.uk
Good morning, sorry the workout is a bit late today, I woke up this morning to discover that my newly stocked freezer had defrosted! Meat feast planned for tonight! Any way a workout..
Barbell Squats 6
repeat for 6 sets. Record loads
This may seem like an odd workout, but the heavy squat is the most important exercise for you what ever your goal might be. A heavy squat will prompt the body to release a large amount of growth hormone in men for those looking to pack on muscle. For those looking to burn fat a Squat activates a large amount of muscle giving your metabolism a huge boost.
Hello good morning, I hope you enjoyed your weekend. Try today's fat burning full body workout. The record time for this one is 7.13 (16kg kettlebell) see if you can beat it.
40 KB Swings
40 KB Single arm clean & Press
40 Box Jumps 18" (scale to suit)
Repeat 3 times and record time to monitor progress
If you have any questions please send me an email
Hello.. I'm sure you're all feeling a little stiff after yesterday's sprint workout so today's workout is more upper body focused.
15 Dips
15 Chins
30 Rock crunches
12 Dips
12 Chins
30 Rock Crunches
10 Dips
10 Chins
30 Rock crunches
8 Dips
8 Chins
30 Rock crunches
6 Dips
6 Chins
30 Rock Crunches
Record time to monitor progress
Remember these workouts are written as the most extreme version of the workout. They are for you to scale if necessary. If you have any questions please send me an email
Good morning, thanks for reading. My new article 'Gluttony and Sloth' has been creating quite a stir why not have a read.... What ever your fitness goals, keep your body guessing and you'll keep progressing.
10 x 400m sprints.
Record sprint times but rest as much and you like between set. Why not fit some hip flexor stretches in between sets. If you have any questions about weight loss or your fitness programme please do send me an email.
Good morning, I hope you don't have too many aches and pains today, the fastest time recorded yesterday as 15.44 if you think you can beat that why not have a look at yesterday's workout.
Deadlift
High angle decline press up
or
handstand press up
21,15,9 reps
Record deadlift load and time.
For those of you who recognise this workout, yes it is taken straight from Crossfit one of their mainstay workouts this is fantastic for metabolic conditioning.
Ed Ley 'Bristol Personal Training' Absolute Health
Good morning, today's workout is a bit of a challenge. Can you complete it?
Five sets of 50,40,30,20,10 reps
Squats
Modified Chins
Press ups
Crunches
Record time to monitor progress.
If you need any help with technique please send me an email
Hello, thank you for following. Today's workout is targeting muscle development which is also the most effect method for fat burning.
| reps | sets | load | |
| Barbell back lunges | 12 | 3 | |
| Bench Press | 12 | 3 | |
| Single arm row | 12 | 3 | |
| Deadlift | 12 | 3 | |
| Chins | 12 | 3 | |
| Single arm shoulder press | 12 | 3 |
Repeat 3 sets of the first block, then 3 set of the second block, record loads used. For each exercise use a tempo of 3,0,.1. That means 1 second against the resistance and 3 seconds with the resistance. If you need any help please send me an email
Good morning, I'm sure there will be no shortage of hang overs this morning, it's time to forget the world cup now and focus on your health and fitness... (weak link?) Anyway, try today's workout and blow away those world cup cobwebs.
2 mins spinning bike
1 min squats
2 mins spinning bike
1 min bench press
2 min spinning bike
1 min Mod chins
2 min spinning bike
1 min plank
Repeat three times, run a continuous clock.
If you have any questions please send me an email. If you are serious about your health and fitness goals please call us and book a consultation 0117 377 9295
OK so the gym is so quite today that I have been outside most of the morning washing my car... I also expect that very few of you will be thinking about exercise today, but for those of you who are here's a workout and a tip. Tip- if you're training outside do it now and drinks lots of water, avoid the midday and mid afternoon sun.
Workout:
Deadlift 4
weighted chins 4
Weighted dips 4
Repeat 8 times.
If you need any help with technique send me an email.
Hello and welcome to another workout of the day. Today's workout is a fast pace fat burning workout against the clock. Let me know how you get on...
1000m Run
50 Squats
50 Dead row (with a straight back, row a kettlebell from the floor)
50 Step ups
50 Press ups
50 KB swings
50 Rocking crunches
1000m ROw
Record time to monitor progress
Good morning. I hope everyone has a bit more of a spring in their step today this week did have the potential to be the worst in recorded history with England almost prematurely exiting the world cup, Murray playing at Wimbledon and the dreaded budget all in one week. Fortunately the worst did not happen, so with your newly calmed nerves why try today's workout?
Barbell shoulder press 7
Chins 15
Barbell push press 7
Chins 15
Barbell push jerk 7
Chins 15
1000m Row
Record loads, increase for each new exercise. Record rower time.
If you require any help with technique please send an email or ask a Personal Trainer.
Good morning, with England's world cup future in the balance many of you will be taking a half day today and exercise will be the last thing on your mind. For those of you not watching, give today's workout a try:
800m Run
40 Jumping lunges
10 Power cleans
x 3
Good luck if you need and help with technique please send me an email or drop in. Record time and clean load to monitor progress.
Ed Ley 'Personal Trainer Bristol' Absolute Health
P.s Good luck to England today!!!!
Good morning. How fast can you complete this killer workout. With just two exercises this workout can be done almost anywhere.
20 turkish get ups
20 burpees
x 5
Record time and load to monitor progress
If you have any questions please send me an email.
Good morning, I hope you had a great weekend. The Bristol Ibis Novotel FitBiz Challenge is only 10 days away now have you put your team in yet? To help you prepare for the up coming challenge try today's workout.
30m Walking lunges
10 Chins
10 Dips
400m Run
x 5
Record time to monitor progress.
Good morning. I won't mention the football. Just try this full body barbell complex. If you don't know the exercises ask a personal trainer for some assistance or come down to James Ross Healthcare.
Deadlift 8
Romanian deadlift 8
bent over row 8
Power clean 8
Front squat 8
Push press 8
Back squat 8
Good morning 8
4 set. Record load to monitor progress. Take as much rest between sets as you need.
Ed Ley 'Bristol Personal Trainer' Absolute Health
Good Morning, another repeat programme today. If you were following back in February then dig out your old scores and test yourself, you'll be amazing at the difference. Bristol is absolutely packed this morning, everyone has got out of bed that bit earlier in the hope of making it back in time for the football tonight.
Kettlebell Programme
SA Pendulum swing 10
SA Clean to Press 10
SA high Pull 10
SA Snatch 10
Left then right. Repeat for 4 sets, record time to monitor progress
If you require help with technique please send me an email.
Good morning, every now and then I like to throw in a programme that we have done before, it's a great way to monitor progress and test if your fitness is improving. Even if you are doing this for the first time it is a great workout to do when you have little equipment and cannot thing what to do. The gym record for this workout is 13:45 seconds, how close can you get to this score?
100 Squats
100 Modified chins
100 Press ups
100 Crunches
Record time. Complete each exercise before moving on to the next.
Good morning, thank you for following. Give today's workout a try. This is a power workout, the fastest time recorded so far is 21:59 with a 55kg Power clean. Let me know how you get on. The Power clean is a difficult exercise if you haven't been trained to do this exercise please swap for a single arm row, although this exercise is not a substitute and it will change the dynamic of the workout safety needs to be the first concern with any workout.
Jumping lunges (Left and right count as one rep)
Power clean
Press up to clap (to hop or just straight push up dependant on what you can do)
10,9,8,7,6,5,4,3,2,1
Record time and clean load to monitor progress.
Ed Ley 'Personal Trainer Bristol' Absolute Health
Good morning, what an amazing morning I can't believe how nice it is... Try today's workout, much slower paced, in fact today's programme is all about slow controlled movement so follow the tempo. Tempo controls time under tension.
We are aiming to train for muscular development today so with 8 reps the tempo must be 3 seconds down, 1 second hold and 1 second back up.
This results in a time under tension (TUT) of 40 seconds if done correctly.
| TUT | Reps | Sets | |
| Front squat | 311 | 8 | 4 |
| Single arm row | 311 | 8 | 4 |
| Single arm press | 311 | 8 | 4 |
| Step ups | 311 | 8 | 4 |
| Lat pulldown | 311 | 8 | 4 |
| Shoulder Press | 311 | 8 | 4 |
If you require any help with technique or if you have any questions please send me an email.
Good morning, I hope you had a fantastic weekend.
Try today's workout:
500m Row
Press up burpee 25
Turkish get up 25
x 4
Record time and load.
If you require any help with technique or you have any questions please do get in touch.
Good morning, and welcome to all you guilt trainers squeezing in your good deed before the football mayhem begins. Let's try a fast paced muscle tearing workout so all that bbq meat doesn't go to waste.
8 spin bike (ordinary on medium resistance)
20 narrow under hand chins
20 dumbbell bench press
repeat x 5
Record time and load and (if your bike allows) distance.
If you require any assistance please send me an email or ask a Personal Trainer.
Good morning, thank god for the morning cycle to work to wake me up. I visited another Only Connect last night and got chatting to so many people I lost all track of time. I Met some really interesting people and hopefully some potential useful contacts. My brain is a bit fried this morning so today's workout with not be complicated.
Run or Row 5km
What ever your style of training you if you're not a runner you can really shake things up with a run, you'll be surprised how much you ache. For those runners amongst you, try switching to a row for the day, you'll work muscles you forgot you had.
Good morning, I hope you enjoyed yesterday's workout. Today we move away from the fast bursts of exercise, today's workout is targeting muscular endurance and cardiovascular endurance in one. Let me know how you get on. The fastest time so far: 39.16
1000m Run
100 Squats
1000m Row
100 Press ups
1000m Run
100 Modified Chins
1000m Row
100 Crunches
Record time to monitor progress.
Ed Ley 'Bristol Personal Trainer' Absolute Health
Good morning. I was talking to a friend yesterday, he has been trying to lose weight for some time now. The exercise is not a problem he says. He just finds food preparation so boring he can never think of what to make and he's know good at it. This is such a common problem with people trying to achieve weight loss goals.
If you live for another 40 years and you eat 3 meals a day you will eat 43,800 meals. Surely it's worth turning some time over to learning and getting better at it. it's not even something that is particularly difficult. There are simple guidelines to follow for cooking meat, fish and vegetables. So if you're serious about weight loss, then you had better get serious about learning to cook. Rant over! Try my workout.
Med ball Overhead walking lunges 45m
Long Jumps 20
400m Run
x 4
Record time.
Ed Ley 'Personal Trainer Bristol' Absolute Health
Good morning, I hope you enjoyed yesterday's workout. Why not give today's a try? It's important to mix your workout as much as possible to avoid plateaus and keep pushing towards your goals.
Deadlift 40
Press up, burpee to jumping chin 40
skipping 100
x 2
Record time and deadlift load to monitor progress
Press up to burpee to jumping chin is as simple as it sounds. Complete a press up then jump your feet forward then jump in the air, grab a chin up bar and pull up return to the ground and repeat.
Ed Ley 'Bristol Personal Trainer' Absolute health
Good morning, sorry if you missed a workout on Saturday, I was in Newcastle on a stag do. I return this morning not quite as refreshed as I would like and in need of a bit more sleep. Perhaps I will try today's workout to pick me up...
20 Forward lunges
20 Squats
20 Jumping lunges
20 Jumping Squats
20 Press ups
20 Mod Chins
10 Press up with a clap
20 Left to right and right to left mod chins
x 2
This is a fast pace workout of and should take between 10-15 minutes. If you have any question please email.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, I am off to Newcastle in an hour but for those of you training today give this programme a try.
20 Deadlifts
20 Bench Press
400m Run
Continuous for 20 mins. Record number of sets and loads.
Maintain a straight back throughout your deadlifts, as you become more tired it will require more focus. If you require any assistance please send me an email or ask a Personal Trainer.
Ed Ley 'Personal Training Bristol' www.absolute-health.co.uk
Good morning, I hope you enjoyed yesterday's workout and tip. As we approach the summer time and day's start becoming warmer it can be so easy to forget to eat regularly. When we don't eat regularly our body's store fat and if we haven't eaten for some time before exercise we can become very dizzy and spaced out. I notice this with many of the lunch time trainers who have skipped breakfast and are yet to eat lunch.
To get the best results from your exercise and to prevent your body from storing fat eat every 4 hours and always eat something 2 hours before exercise. Try today's workout:
Squat to press (barbell)
Chins
Reverse crunches
20,15,10,6
Repeat each exercise in order following the rep numbers below. Record Barbell load and time your workout.
If you require any assistance please contact me at ed@absolute-health.co.uk if you cannot do chins try jumping chins.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
good morning, I hope you enjoyed yesterday's workout... Something I see so often in the gym is, giving up. Let's say the task is 20 press up, so many people, especially those training alone will reach 17 then stop to re-coop before doing the last 3. When I ask why they stopped they say "I just felt like I couldn't do any more". This is your mind playing tricks on you, your sub-concious mind works to keep you inside your comfort zone.
Focus and push through that comfort zone, do the extra three reps, it will make a massive difference to the results you get from your training. Competition is a great way of doing this, we always push ourselves that bit more when working with others. Find a training partner or just try and beat your own previous scores.
Try today's workout, and when you feel like you cannot possibly do one more ask yourself, what will happen to me if I do?
20 Kettlebell swings
20 Press ups
100 skips
x 5
The current record for this workout is 9:37. Give it a try and let me know how you get on. If you require any help with this or any other training please get in touch.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning, I hope you had a fantastic bank holiday. I am away on Friday and Saturday in Newcastle so you will have to make the most of these next three workouts.
KB= Kettlebell
a1 KB Squats 12
a2 KB Bent Over row 12
a3 KB Press ups 12
a4 KB Back lunge to shoulder press 16
a5 KB swings 12
a6 Turkish Get up 10
Repeat x 3
Record loads and time to monitor progress. If you require any help with technique or you have any questions please contact me at ed@absolute-health.co.uk.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Happy Bank holiday Monday! If you're crazy enough to be training today why not try my workout:
Sets Reps load
A1 Front Squats 3 12
A2 Single arm row 3 12
B1 Romanian deadlift 3 12
B2 Bench Press 3 12
C1 Push press 3 12
C2 Chins 3 12
Complete 3 each of letter before moving on the the next i.e. A1 then A2 repeat x3 then move on the B1 and B2. If you have any question or you are interested in Personal Training send me an email.
Ed Ley 'Personal Training Bristol' www.absolute-health.co.uk
Good morning, it's raining quick get back to the gym. Yesterday's best time was 7:15 how did you get on? Today's programme is German volume training great for muscle building and fat burning.
10 sets, 10 reps, 1 minute rest between sets
1.Squats
2.Seated Row
3. Bench Press
Record load
If you require any help with this programme please send me an email.
Ed Ley ' Personal Training Bristol' www.absolute-health.co.uk
Good morning,
Another week is drawing to a close. How did it go for you? Have you ended this week further away or closer to achieving your health, fitness or weight loss goals? If you're further away, what needs to change next week? More exercise, better food, do you need to be more organised?
If you end this week closer to achieving your goals, what did you do right? what will you do next week to ensure another successful week?
Try this workout:
Deadlift (Aim to lift Bodyweight plus)
Dips
21,15,9
Record time and load to monitor progress.
This workout has been taken from the Crossfit training system. If you require any help with technique ask a Personal Trainer or visit us at James Ross Healthcare.
Ed Ley 'Bristol Personal Training' www.absolute-health.co.uk
Good morning, I hope you enjoyed yesterday's workout. I have a number of clients away on business today so I have been asked to provide a dumbbell programme for those staying in hotels that only provide small gyms. Let me know how you get on.
DB lunges 20
DB Press up row 16
DB Squat to press 16
DB bent over row 20
Repeat for 5 set. Select a dumbbell weight that you are confident that you can shoulder press and use the same weight throughout.
Record time and load to monitor progress.
if you require help with technique please ask a Personal Trainer or send me an email.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, it's amazing the sun is still shining! After yesterday's gruelling session it's time to take things a little easier.
Deadlift 10
100 skips
Power clean 10
100 skips
Push Jerk 10
100 Skips
Clean and Jerk 10
100 skips
Record time and load to monitor progress.
If you require assistance with technique please come and try a Personal Training session at James Ross Healthcare in Bristol.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Hello again, Today's we have a particularly long workout so if time is short pick 2 of the 3 programmes.
1. Deadlift, Push Press (approx 45kg) Med ball slams. 30,20,10 Fastest time so far 9:06
2. 100 squats, 100 press ups, 100 mod chins, 100 crunches Fastest time so far 13:08
3. 1k run, 1k row, x 2 Fastest time so far 24:37
If you have any questions please send me an email or come down for a Personal Training session. Let me know how you get on, can you beat any of these times?
Ed Ley 'Personal Training Bristol' www.absolute-health.co.uk
Good morning, what an amazing weekend. Apologies for the lack of workout on Saturday, we did have one, but technical difficulties meant that I could not put it on the web site. Get ready for the summer with killer fat burning workout.
Squat to med ball toss (5k) 25
Burpees with press up 25
x 3
Record time
Please send me an email if you have any questions.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Hello, what an amazing day, Bristol was already buzzing with people at 6.30 this morning and I've seen three Personal Training clients, I absolutely love spring. Give today's workout a try, the fastest time recorded so far is 19.58 Marc Molloy.
30 Deadlifts or Kettlebell swings
30 Modified chins
800m Run
x 3
Record load and time.
If you require any help with technique please send me an email. For more tips and tricks to boost your training visit www.absolute-health.co.uk.
Ed Ley 'Bristol Personal Trainer'
Hello good morning, I cycled in to work today so from my new smug out look I am going to suggest you start cycling to work. It's a great way to get some exercise when you struggle to find time to fit it in. It's also a great way to start the day.
Repeat a programme from over 100 days ago... have you improved?
1 min walking lunges
1 min Push press
1min Kettlebell swings
1 min medicine ball slams
1 min Row (10m = 1 rep)
1 min rest
x 3
Record load and reps to monitor progress.
If you require any help with technique or you have any other questions please ask a Personal Trainer or come in for some Personal Training and finally reach your fitness goals!
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning, how did you get on with yesterday's workout? The fastest time yesterday was by our owner and Physiotherapist / Osteopath James Ross who completed the workout in 17.09 with a 40kg front squat and push press, a 16kg kb swing and a 5kg bear crawl and crunch.
Today's workout
Deadlift 6
Bench Press 6
Single arm row 6
800m row
x 3
Record load and time to monitor progress
The aim here is to lift as heavy as you can while still maintaining correct form. If you need an assistance ask a Personal Trainer, send me an email or visit James Ross Healthcare.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning on another glorious day... Our fastest time recorded for yesterday's workout was 22,39 how did you get on?
Barbell front squats 10
Chins 10
KB Swings 10
Weighted bear crawls 10
Barbell Push Press 10
Med Ball Supine Crunches (with toss) 20
Repeat 5 times
Record loads and times to monitor progress.
If you require assistance with technique ask a Personal Trainer, send me an email or come down to James Ross Healthcare.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, it's a beautiful day already although I would prefer not to have seen it yet..... long weekend! Give today's workout a try.
50 Squats
50 Press ups
50 modified chins
400m row
x 3
Record time to monitor progress
Good luck with this workout, it is achievable so don't be put off by the number of reps, some of our members have completed this workout in under 30 minutes. If you would like more assistance with your training why not try a Personal Training session here at James Ross Healthcare.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
What a perfect day to go for a run! The weather is fantastic this morning!
Today's workout
Run 7k
Record time
I know, fairly lazy of me, but how else should I word it... I'm only adding this bit as filler... enjoy your run, enjoy your weekend.
Ed Ley ' Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, this week has been hectic, our Bond Pearce promotion has kept me flat out for 2 weeks now and has been a lot of fun. Today we are re-visiting a workout from over 10 weeks ago, if you have been following for that long then you will be able to compare your scores. For everyone else just enjoy this 20 minute fat burning workout.
15 Kettlebell swings
5 Chins ( or 10 modified chins)
5 Push Press
Cont for 20 mins. Record number of sets completed and load.
If you require help with technique come and see how it's done down at James Ross Healthcare Bristol.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Hello, good morning and apologies to those whose days revovle around these workouts, it has been a busy morning. Give this workout a try...
Power cleans 10
Reverse crunches 20
800m run
x 3
Record time and load to monitor progress.
If you require any help with technique please send me an email or ask a Personal Trainer. If you are not able to do power cleans replace with deadlifts and chins.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, I hope you ejoyed yesterday's workout and hamstrrings and glutes are feeling ok today. Give today's fat burning workout a try.
Med Ball overhead walking lunges 30m
Bear crawls 30m
Barbell Bent over row 15
rocking crunches 20
x 6
Record loads and time to monitor progess.
If you require help with technique please ask a Personal Trainer or contact me at James Ross Healthcare, Bristol.
Ed Ley `Bristol Personal Trainer' www.absolute-health.co.uk
Hello, to those of you who sent in times yesterday well done all of you. The faster time recorded was Paul Shepard with 15:08 did anyone else come close? Give today's workout a try, this one is even more cardiovascular, let me know how you get on.
Kettlebell (KB) swings 40
KB Single arm high pull 40
KB Snatch 40
Box Jump 15" 40
x 3
Record height, load and time to monitor progess.
If you require help with technique please ask a Personal Trainer or contact me at James Ross Healthcare Bristol.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning and congratulations to all those who competed in the Bristol 10k yesterday a record turnout of 10,600! I'm sure you've all had plenty of rest and are keen to get back into training today.
Over head Squat
Bench Press (Body weight or as close to)
Chins
Reps 10,9,8,7,6,5,4,3,2,1
Record time and load to monitor progress.
Our fastest time recorded so far with a 40 kg Over head squat and a 70kg Bench press is 20.00 minutes dead. Give it a try and let me know how you got on. If you need any help with technique please ask a Personal Trainer or come down to James Ross Healthcare for a Personal Training session.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, sorry for the delay it has been a crazy morning helping my runners prepare for tomorrows 10k Bristol. For those of you not running, try today's workout.
Back lunge to 15" step ups (Barbell) 20
Swissball Chest Press 20
Single arm row 20
Plank 75 secs
Side plank 45s
Turkish get ups 6
x 3
Record load and time.
If you require any help with technique please send me and email or come in for some Personal Training.
Ed Ley 'Personal Trainer Bristol'
Good morning, no doubt many of you had a late night last night staying up to watch the election. Any idea what happens now? no? me neither.
Why not try a workout. Many of you will be running in the Bristol 10K on Sunday and your mind will be turning to preparation.... Should I stay in bed as long as possible or should I get up and have some breakfast? Well, what would be best for your body would be getting up and eating a good breakfast 3 hours before you run. Think Protein and complex carbohydrates and nothing too heavy. I like to have a vegetable Omelette with mushrooms, peppers, tomatoes, spinach, brocolli followed by a piece of fruit. Then I would suggest trying to consume a litre of water in the hour before the hour before the event. ( that made sense right?)
What ever you do don't make race day the first day you try a new food, you never know how your stomach will react.
Today's workout.
Run or Row 5k
Record time.
Ed Ley 'Personal Trainer Bristol'
Good morning, I hope you enjoyed yesterday's workout... that was tough... Give today's leg and cardio workout a try. This one is a real fat burner.
50 squats
20 Standing long jumps
10 hops
200 Skips
x 4
Record time to monitor progress.
Only a skipping rope needed, this workout can be done anywhere. Obviously results will be disproportionately better if you train with a Personal Trainer at James Ross Healthcare.
Ed Ley 'Personal Trainer Bristol'
Good morning, thank you for following my workouts. I hope you are enjoying them. Any feedback would be welcomed. Give today's workout a try.
Bench Press 20 (Body weight)
Chins 20
400 m Run
x 5
Record time to monitor progress.
If you cannot lift Body weight then scale the lift. These workouts will be different things to different people. For some it will be a heavy upper body workout, for others it will be a muscular endurance programme. What ever it is to you, don't be temped to scale too much and end up making it too easy. If you need any assistance please come and visit me for some Personal Training at James Ross Healthcare in Bristol.
Ed Ley 'Bristol Personal Trainer'
Good morning, I hope you had a fanastic weekend. We have another complex today, last weeks highlighted some weaknesses in muscular endurance. Give today's workout a try and let me know how you get on.
Barbell complex
Deadlift 10
Romanian deadlift 10
Bent over row 10
Push Press 10
Back Squat 10
Good morning 10
Repeat 4 sets. Record time and load to monitor progress.
If you require any assistance with technique please send me an email or ask a Personal Trainer for assistance.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning, I can believe the sun is shining! I'm sure the weather forecast said rain? Today's workout is for strength.
Front Squat 7
Bench Press 7
Weighted Chins 7
4 Sets record load to monitor progress
Have a fantastic Bank holiday weekend. If you need any advice or help with technique please send me an email.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning. Where is everyone? Bristol is empty? It's not on the news, nobody seems to be talking about it, but half the city are missing? Anyone who can offer any insights please let me know. My guess is delayed holidays due to volcanos or maybe theres just a new road that I don't know about that has taken everyone from my route to the gym? Anyway try this.....
Sumo Deadlift 8
Bent Over Row 8
Push Jerk 8
Back Lunges 8
Good Mornings 8
4 sets record load.
This programme is called a complex. Each exercise is done with a barbell, one after another without putting the bar down. You are only as strong as your weakest exercise. This isn't easy so you will definitely all need my help. Book a Personal Training session.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning. With the Bristol 10k weekend just over a week away many of our clients are trying to do all they can to ensure they are best prepared. At this stage of the game I tell them that keeping their body's in peak condition and nicely ticking over is the best you can do for it. Stride length, consistency and easy of movement are vital any last minute attempt to improve performance may well result in injury or just being too tired on the day.
5k Run (at race pace, thus leaving plenty in the tank)
Hip flexor and quad stretch hold for 30 seconds each side.
Glute activation work.
Glute stretching
Foam rolling and trigger pointing those problem area, perhaps with a tennis ball or even a golf ball.
Failing this, why not book yourself a massage. If you would like some expert assistance with that last minute preparation for your 10k or any other event then come down to James Ross Healthcare in Bristol Temple Quay. We offer Sports Massage or Personal Training for that last minute prep.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning and apologies for not posting a workout yesterday, we did have one in the gym but due to technical problems I was unable to put it online. I can only assume that half the world (yes half the world) went to the gym yesterday armed with their phones hoping to download the latest workout only to be disappointed. I'm truely sorry. Give this workout a try.
500m row
Barbell forward lunges 16
Repeat x 5
Record row times and overall time and load to monitor progress.
If you need help with technique please send me an email or come down for some Personal Training. If you are still seething from the lack of a workout yesterday... come and join James Ross Healthcare in Bristol and never be disappointed again.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, I hope you enjoyed your weekend. If any of you watched the London Marathon I hope it helped to inspire you to do more and get yourself into shape before the summer. GIve todays high energy workout a try and let me know how you got on.
Reps 21,15,9
Deadlift
Bench Press
Chins
100 Skips
Record time and load.
If you require any help with technique send me an email or come down to James Ross Healthcare for some Personal Training.
Ed Ley 'Personal Trainer Bristol' www.absolute-health.co.uk
Good morning, I hope you enjoyed yesterdays running programme. Today's focus is strength. For those of you who have been following these programmes for a while you will be keen to see how your strength is progressing.
Deadlift 6
Squats 6
Bench Press 6
Seated Row 6
x 3
Record loads to monitor progress.
If you need any help with technique ask a Personal Trainer or send me an email. ed@absolute-health.co.uk.
Have a great weekend.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning, another week almost over. Yesterday's workout hit every muscle in the body, so in the interest of letting those muscles repair today we are running. Boost your VO2 max and all other exercise becomes easier. Today's workout has been proven to be the most effect way to boost VO2 max, give it a try.
Treadmil or outside
5 minute warm up.
2 mins run at RPE 9
1 min rest
x 5
5 minute cool down.
Record speeds / distance to monitor progress.
RPE= Rate of Percieved exertion on a scale of 1-10. If you need this explaining further please do send me an email. I have found a good rule of thumb to be... if by the end of the 4th set you can't see how you are going to survive the last set, you are in about the right place.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning, I have been ignoring strength training of late so today's workout is a strength building, full body workout. Equally as important as muscular development and muscular endurance in the quest to burn fat.
a1 Weighted static lunge 8
a2 Weighted Press ups 8 (weighted plate on back, may need assistance)
a3 Bent over row 8
b1 Romanian deadlift 8
b2 Lat pulldown 8
b3 Shoulder Press 8
Repeat 3 sets of each, first a then b. Record load to monitor progress.
if you need any help with technique please feel free to email me, or ask a Personal Trainer.
Ed Ley 'Bristol Personal Trainer' www.absolute-health.co.uk
Good morning, today's workout is another that can be done from home if you your own dumbells. All the workouts will be performed in a format of 20 seconds on 10 seconds off 10 times. So each workout will last 5 minutes.
Squat / curl / Press
This is a squat then on the return to standing perform a bicep curl and follow into a shoulder press. Return arms to your side and repeat.
Lunges and press ups
As simple as it sounds lunges for your first 20 seconds and press ups for the second, alternate until the end.
Step ups and bent over row.
lateral lunges and push press.
A push press is like a shoulder press but using a small amount of momentum by using a 1/4 squat before pressing.
20 minute and done record your number of reps to monitor progress. Put your all into it, it is only 20 minutes.
If you require further help with techique then ask a Personal Trainer or come down to James Ross Healthcare.
Ed Ley ' www.absolute-health.co.uk Bristol Personal Trainer'
Hello, I have actually started meeting people from out side of the gym who are following my workouts. The feedback is that greater explaination is needed for some of the exercises. So until I have time to make some short videos I shall give it a try.
Squat to Press 30
Burpees 30
Single arm row 30
300 Skips
x 5
Record time to monitor progress.
For more Personal Training tips and tricks visit www.absolute-health.co.uk
Ok, Squat to press. i'm sorry but a squat is far to difficult to explain so if you don't know how to do the basics perhaps coming in for some Personal Training will save you much injury in the long run. Holding dumbells at shoulder height, squat then as you reach standing position press the dumbells above your head. Return the weights to shoulder height and repeat.
Burpees, From standing bend forward to place your hands on the floor. Jump your legs back into a starting press up position, press up. Jump feet up towards hand and jump up in the air.
Single arm row. This is again difficult to explain to a new comer. it is a horizontal pulling action. Us any exercise that you can to mimic this movement.
Skipping can be replaced with small jumps if you do not have a rope.
I hope this has help some of you out.
Ed Ley 'Bristol Personal Training'
Wow, what amazing weather over the weekend. If you managed to get any exercise done over weekend then you have got one up on me... With peoples minds turning to fat loss to prepare for the summer holidays today's workout if a really fat burner and hits every muscle in the body.
50 Walking lunges
50 Chins or Mod Chins
50 Box Jumps
50 Press ups
50 Step ups
50 Push Press
50 Reverse Crunches
Record time and PP load to monitor progress
If you need any help with technique send me an email. For more helpful tip and tricks on Personal Training, health and fitness visit my website www.absolute-health.co.uk
Ed Ley 'Bristol Personal Trainer'
Good Morning, The summer months are on there way now and nights are getting longer. People attention is beginning to turn to preparation for up coming races... Bristol 10k or Bristol Half Marathon. What ever it might be preparation is key. This workout is aimed at giing those glutes a good workout, this will help to not only prevent injury but increase your running speed at the same time.
Run 2k
40 Jumping lunges
40 Kettlebell Swing
Run 2k
Record time to monitor progress.
If you need help with technique then please send me an email.
Ed Ley 'Bristol Personal Trainer'
Good morning, I hope you enjoyed yesterday's workout. It's such a simple workout that can be returned to regularly and used as a bench. Today's workout is 3 exercises all roled into one with 50 as quickly as you can. This workout will target every muscle in your body.
Burpee to Press up to chin up 50 reps
record time to monitor progress
Find a bar that you need to jump up to. Good luck this one is hard going. Why not come and try my workouts in a friendly environment where many other people are doing the same thing.
Ed Ley 'Bristol Personal Trainer'
Good morning. My hamstrings feel really worked after yesterday's workout. Today's workout is a simple body weight programme. This will target the whole body. Anyone can do it, it's just a matter of how long it will take you.
Squats 100
Modified Chins 100
Press ups 100
Crunches 100
Record time.
Complete on exercise before moving on to the next. If you need any help with technique or you are not getting the results you want from your regular training it could be time for some Personal Training at James Ross Healthcare.
Ed Ley 'Personal Trainer Bristol'
Hello.... Those chin ups at the end yesterday were a real killer were'nt they? Give today's workout a try and strengthen up those glutes, hamstrings and lower back. These workout will not only stabilise and strengthen your lower back but will increase your speed and power, ideal for sport enthusiasts.
Good Mornings 15
Kettle bell Swings 15
Box Jumps 15
200m Hill Sprints Incline 10
x 6
Record load and time to monitor progress.
Need help with technique? why not come down to James Ross Healthcare in Bristol for some Expert Personal Training.
Ed Ley 'Bristol Personal Trainer'
Hello. How are you getting on with these programmes? Are following them rigidly or adapting them to suit fitness, size, available equipment? I would love to know how you are getting on ed@absolute-health.co.uk. Try todays workout.
Single arm dumbell Snatch 75
Dead Row 75
Press up to clap 75
Chins 75
Record load and time to monitor progress. Those exercises that are single armed ie the snatch and dead row reps are 75 total not each arm. Yes 75 chins is possible... they may take a while though. If you can't do any chins swap out for Modified chins or lat pulldowns. If you need any help with technique then send me an email or ask a Personal Trainer. If your serious about wanting results, come and have a chat to us at James Ross Healthcare in Bristol Temple Quay.
Ed Ley 'Bristol Personal Trainer'
Hello, I hope you enjoyed the weekend sunshine. Today's workout is a real test for maintaining a neutral spine. Make sure you hollow your stomach and activate your glutes throughout this workout.
Dumbell Romanian Deadlift 15, 12, 10, 8, 6
100 Skips
Dumbell Push Press 15, 12, 10, 8, 6
100 Skips
Record time and load to monitor progress.
One set would be 15 Deadlifts, 100 skips, 15 Push press, 100 skips. Then return to the start. if you need any help with technique then come down for some Personal Training or send me an email.
Ed Ley 'Bristol Personal Trainer'
Good morning, what a glorious day. With weather like this people's thoughts will be turning to getting into shape for the summer. With that in mind give this hardcore upper body workout a try.
20 Chins
20 handstand push ups
20 Modified Chins
20 dips
20 Abdominal Crunch to press (20kg plate)
10 Turkish Get ups (12kg)
x 3
Record time and adapted load to monitor progress.
If you are unsure of any of the techniques please email me or ask a Personal Trainer. If you are serious about getting into shape before the summer then get in touch and discuss I'm sure we can find a package to suit you.
Ed Ley 'Personal Trainer Bristol'
Good morning, Give today's treadmill challenge a go. This workout is perfect for those preparing for any of the up coming races, be it Bristol 10k or Bristol half marathon or both. I have a few clients entering both, they use this programme to prepare for hill running.
Treadmill
Time Incline Rest Speed (KPH)
60s 2.5 60s 16.0
45s 5.0 60s 17.0
30s 7.5 60s 18.0
15s 10.0 60s 19.0
15s 10.0 60s 19.0
30s 7.5 60s 18.0
45s 5.0 60s 17.0
60s 2.5 60s 16.0
This workout is tough so if you feel you need to scale the inclines or you have to get off before the time is up then that is fine. Record what you manage to do today and then use that as a base to work from. Good luck
Ed Ley 'Bristol Personal Trainer'
Hello. Isn't this week going fast. So much to do, so little time. I hope you enjoyed yesterday's lower back strengthening workout. Today's workout is a full body killer workout, a mental challenge as much as a physical one.
Chins 5
Dips 5
Squats 10
Reverse Crunches 10
Continuous for 20 minutes, record number of sets.
How many sets can you manage. Remember, failure is loss of form, complete each rep with good technique. If you need help with this then ask a Personal Trainer; send me an email or visit me at James Ross Healthcare in Bristol.
Ed Ley 'Personal Trainer Bristol'
Good morning, Yesterday's workout was tough. I'm sure those of you who completed it will be aching a bit today. Most of my Personal Training clients come from the busy business park in Temple Quay, Bristol. Many of them complain of lower back pain when they first join. The key can often be to stengthen those muscles down the back of your body; hamstrings, glutes and lower back.
Good Morning 10
Romanian Deadlift 10
Step ups 20
Treadmill 200m Incline 7.5
Repeat x 4
Record time and load to monitor progress.
The techniques here are very complicated and high risk if done incorrectly so should be done under the supervision of a Personal Trainer. If you have any questions please send me an email or visit us at James Ross Healthcare in Bristol.
Ed Ley 'Bristol Personal Trainer'
Good Morning. I hope you enjoyed a relaxing Easter weekend and managed to not consume too much chocolate.
10kg Overhead walking lunges 30 meters
Bear Crawls 30m
50 Modified Chins
400m Row
Repeat x 5
Record time to monitor progress. If you need any help with technique please ask a Personal Trainer. If you're not reaching your goals and want to lose some weight before the summer please visit us at James Ross Healthcare in Bristol, Temple Quay.
Ed Ley 'Bristol Personal Trainer'
Good morning. For those of you who are looking to clear a hang over and those of you who managed to stay drink free, give this quick workout a try.
10 deadlifts (Bw)
Treadmill- 18kph Incline 7.5 30 seconds
20 Kettlebell swings
Treadmill- 19kph Incline 10. 20 seconds
20 Kettlebell high pulls
Treadmill- 16kph Incline 2.5 60 seconds
20 Plyo Med ball Press ups
Treadmill- 17kph Incline 40 seconds
Record time and load to monitor progress.
The gym record is 8.14s why not try and beat it? If you have any questions about what the exercises are or technique then ask a Personal Trainer; send me an email or visit James Ross Healthcare Bristol. Have a fantastic weekend.
Ed Ley 'Bristol Personal Trainer'
Good morning, works night out last night... I'm now sat at work, at the ungodly hour of 7am writing another exciting workout for my lovely Personal Training clients and anyone else who wishes to give it a try.
20 forward lunges
20 Turkish get ups
200 Skips
Continuous for 20 minutes. How many sets can you manage.
Choose a challenging weight for the 'get ups'. If you need any assistance with technique ask a Personal Trainer; send me an email or visit James Ross Healthcare in Bristol.
Ed Ley 'Bristol Personal Trainer'
Good morning, and what a beautiful morning, given that snow was forecast. Today may be your final workout before a relaxing 4 day break. So lets try and hit every muscle in the body... just in case.
Barbell Squats to Press 15,12,10,8,6
Chins 15,12,10,8,6
Chest Press 15,12,10,8,6
Reverse crunches 15,12,10,8,6
Record time and load to monitor progress.
If you require help with technique please ask a Personal Trainer; send me an email or visit James Ross Healthcare. Good luck and have a great weekend.
Ed Ley 'Personal Trainer Bristol'
Good morning. Why do clocks go forward? madness, I was just starting to find it easy to get up again. Anyhow, try todays workout.
Single Arm Snatch (dumbells) 20
Plank Row 20
Skipping 200
Repeat 8 more times. Record time and load to monitor progress.
Please ask a Personal Trainer; email me or visit James Ross Healthcare Bristol for assistance with technique if you are unsure of how cto perform these fairly complex exercises. Have a great day
Ed Ley 'Personal Trainer Bristol'
Good morning. Today's workout involves some very complex moves and should only be attempted if you are confident that you know what you are doing or, if you are being supervised by a Personal Trainer.
Power Clean 1.1.1.1.1.1.1.1.1.1
400m Row
Jerk 1.1.1.1.1.1.1.1.1.1
400m Row
Clean and Jerk 1.1.1.1.1.1.1.1.1.1
400m Row
Record time and maximum load.
Good luck. If you have any questions please send me and email or visit James Ross Healthcare Bristol.
Ed Ley 'Bristol Personal Trainer'
Good morning, I hope you had a fantastic weekend. Give today's workout a try, just 21 minutes long.
Deadlift (1/2 BW) 1min
Press up 1 min
Squat to press (MB5) 1 min
Mod Chins 1 min
Crunches 1min
Skipping 1 min
Rest 1 min
Repeat x3
Record reps for comparison and to monitor progress. If you need any assistance with technique then ask a Personal Trainer or visit us at James Ross Healthcare. Have fun.
Ed Ley Personal Trainer Bristol
Good Morning, continuing with my tradition of suggesting you do Saturday's workout outside I have devised an equipment free workout. This can be done at your gym or even a local park.
30m Walking Lunges
30m Bear Crawls
30m Standing long Jumps
300m Sprint
x5
Record time to monitor progress
Bear Crawls, for those of you who are not familiar, means walking in a press up position. If you need any assistance with techniques, email me; ask a Personal Trainer, or if you're in a park just ask a stranger........ you never know. Have a great weekend
Ed Ley 'Bristol Personal Trainer'
Good morning. Give today's killer workout a try. My Personal Training clients really enjoyed this one. Each exercise is separated by 60 meters of Farmers walks. This is walking with weights in your hands, dumbells or kettle bells will be fine.
20 Deadlift 65kg
60m Farmers walks 20kg x2 (from now on separate each exercise with a farmers walk)
10 Clean and Jerk 65kg
20 Chins
30 Squat to Med Ball toss 5kg
20 Bench press 65kg
40 Modified chins
30 Reverse crunches
300 skipps
Record time to monitor progress.
feel free to change weights to suit you, but be sure to challenge yourself. Ask a Personal Trainer for assistance with technique. Good Luck and have a great day.
Ed Ley Personal Trainer Bristol
Good morning, I hope you enjoyed yesterday's workout. Today's workout is a great VO2 Max booster. Interval training is a fantastic way to increase your fitness levels and reduce your workout time, not to mention increase your bodies fat burning potential.
Treadmill
2 minutes on 1 minute off x10
Record your speeds to monitor progress
On a RPE (rate of perceived exertion) scale of 1-10. try and run each interval at a 9. Good luck
Ed Ley Personal Trainer Bristol
Good morning, I hope you are well and excited about today's workout. Today's workout will be a 15-20 minute blast to turn your body into a fat burning engine for the next 38 hours.
Burpee to press up to box jump (18") 10
Chins 10
reverse crunches 10
6 sets
Record time to monitor progress. Good luck! Remember, if you need any help with technique then ask a Personal Trainer.
Ed Ley Personal Trainer Bristol
Good morning. I hope you enjoyed yesterday's workout and feel energised today. Today's workout focuses on those movements we all love to avoid. These big strength moves should form the base for any good programme looking to build all round strength.
Squats 6-6-6-6
Deadlift 6-6-6-6
Shoulder Press 6-6-6-6
Record highest loads to monitor progress
Good technique is essencial here, to avoid lower back pain. Please do ask a Personal Trainer for assistance with technique or visit us at James Ross Healthcare.
Ed Ley Personal Trainer Bristol
Good morning, I hope you had a chance to enjoy the sunshine on the weekend. I went to the Bristol Downs for a run with my dog. Todays workout will be a repeat of my workout. For anyone who wishes to mention it todays rep range is taken from Crossfit. This is a longer session than my Personal Training clients will be expecting, unless they really push themselves. What a great way to find out what they got up to on the weekend.....
2.5km run
Squats 21,15,9
Chins 21,15,9
Press ups 21,15,9
2.5km run
Record time to monitor progress. Good luck and let me know how you got on.
Ed Ley Personal Trainer Bristol
Hello and good morning I hope you are all well. Todays workout is a bit complicated so concentrate......I'm not great at explaining things in email form.
Deadlifts (Body weight)
Chins
Start your timer. Complete 1 Deadlift in the 1st minute and 1 Chin in the second minute, then continue increasing each exercise by 1 for each corresponding minute e.g.
min 1 = 1 deadlift
min 2 = 1 chin
min 3 = 2 deadlift
min 4 = 2 chin
min 5 = 3 deadlift
How many minutes can you continue before failure. The gym record for this one is 23 minutes. Good luck. If you require assistance with technique then ask a Personal Trainer.
Ed Ley Personal Trainer Bristol
Good Morning. I have decided that I will no longer be repeating what the BBC tell me the weather will be doing, as quite frankly, I think they just make it up. So straight to todays workout.
20 Forward Lunges
20 Press ups
20 Squats
20 bent over Row 16kg x2
20 Shoulder Press 12kg x2
20 Plank knee raises
100 Skips or Punches if you have access to a heavy bag.
Repeat for 4 sets. Record time to monitor progress.
The fastest time recorded so far is 22.45. See if you can beat it. Scale the weights if necessary. If you need any help with technique, ask a Personal Trainer or come down to James Ross Healthcare Bristol.
Ed Ley Personal Trainer Bristol
Good Morning, apologies for the delay. A Personal Training session and a Sports massage already this morning. I hope you don't ache too much from yesterdays intense sprinting workout.
10 Over head Squats
10 Dips
10 Chins
6 sets. Record time and over head Squat load to monitor progess. If you need any help with technique then ask a Personal Trainer.
Good Luck and have a great day.
Ed Ley Personal Trainer Bristol
Good Morning. This is set to be the last day of sunshine for a while so lets make the most of it with another set of ultimate sprint intervals. My Personal Training clients used this workout to get in all the stretching and foam rolling we so often miss in our day to day training.
400m Sprint
2 minutes rest
Repeat for 10 Sets
Record time to monitor progress
I know its boring and hardly the most complicated of workouts but interval training is often neglected or pushed to the end of the workout. Here we are making it the whole workout, so put everything you have into it and you will be rewarded. Don't you want to look like a 400m runner?
Ed Ley Personal Trainer Bristol
Good morning, what an amazing weekend. I hope you enjoyed yourselves over the weekend and happy belated Mothers day to all mothers.
Jumping Squats (watch your posture) 10
Burpee / Press ups 10
Jumping Chins 10
Skipping 100
Repeat for 5 sets
Record time to montior progress.
Jumping Chins - find a bar approximately 2 foot above head height, jump and pull up. Then drop down to the floor and repeat. Ask a Personal Trainer for assistance with with technique.
Ed Ley Personal Trainer Bristol
Hello there, well it's the weekend and the weather is amazing again. Those of you who follow these programmes regularly, so at a guess 10,000 of you by now, will remember last weeks workout was.... go outside and run. Well I can't very well tell you to do the same again, I have a business to run don't you know.
With that in mind, if you are in Bristol or one of my Personal Training clients then come in to James Ross Healthcare to do your workout. The rest of you find a local park for this one.
400m Sprint
2 minutes rest
Repeat 8 times
Record your times to monitor progress. Please do let me know how you get on.
Ed Ley Personal Trainer Bristol
Good morning, back in the car today. I prefer to ease my backside in gently, cycling again on Monday. How did you get on yesterday? My Personal Training clients got quite competitive, training with someone else really does make you put more effort in and in turn get better results out. Why not find a training partner and give my workouts a try. Todays workout is upper body focused.
Push Jerk 12 8 6 4 2
Chins 16 12 8 6 4
Reverse crunch 32 24 16 12 8
Record your time to monitor Progress and record your push jerk load.
If you are unsure of what a push jerk is then ask a Personal Trainer or visit us at James Ross Healthcare Bristol. Enjoy your training and have a great day. Ed Ley Personal Trainer
Good morning. Second day of cycling today, there really is nothing that can prepare you for that saddle and there's only so long you can ride stood up. Anyway, I hope you enjoyed yesterdays workout. Todays workout is a really short sharp blast of high intensity. Our top score last time was 6m 52s Let me know if you managed to beat it. Don't worry if you get a metallic taste in your mouth, if you do, it's nothing to worry about. That one always scares my Personal Training clients the first time it happens.
40 Kettlebell swings
40 Single arm Kettlebell Clean to Press (20 left then 20 right)
40 Box Jumps (16" +)
Repeat 2 sets for time.
Select a weight that suits you. Our fastest time was recorded using 20kg kettlebell. If you need any assistance with technique please ask a Personal Trainer or get in touch with me at James Ross Healthcare. Happy Training and have a great day Ed Ley Personal Trainer
Morning, I've done my workout..... I cycled into work this morning therefore I am smug and shall be getting in my cv exercise through my mode of transport at an unholy hour of the morning from this day forth. Unless it gets really cold again. After yesterdays high energy workout we have a more powerful workout sure to leave you collapsed in a heap on the floor. Or something more motivational like.... help you build a strong athletic frame. My Personal Training clients find these workouts pump up the heart rate far more than expected. Please do let me know how you get on.
Front Squat to Shoulder press 6
Power Clean 6
Bench Press 6
Repeat for 6 set and record time and load to monitor progress.
Select the same weight for the Squat to Press and the Clean. Aim for a body weight Bench press but scale if neccessary. If you need any help with technique ask a Personal Trainer. If you would like any assistance or you would like to discuss your training in more detail then come down to James Ross Healthcare Bristol. Thanks Ed Ley
Good Morning, how amazing is Bristol in the sunshine? I can't believe it was light at 6am this morning. Back on the bike tomorrow! After a strength workout yesterday I think something slightly more high energy is needed. 6 tabata programmes. These programmes will leave you tired but are similar in intensity to sport, my Personal Training clients often tell me they feel a 'buzz' after this style of workout.
1. Squats / curl / Press (dumbells) 20seconds on 10 seconds off repeat for 8 sets.
2. Step ups 20s on 10s off
Modified chins 20s on 10s off alternate between the two continue for 8 sets
3. Lunges & Press ups
4. Kettlebell swings & Push press
5. Rowing machine
6. Treadmill
I do hope this all makes sense, if not then get it touch. If you need any help with techique ask a Personal Trainer. Cheers Ed Ley Personal Trainer.
Good morning, I hope you had a fantastic weekend. I went to the half way house on the Downs to meet some friends on Sunday. It was absolutely packed with runners and walkers and people playing sport it was amazing, it almost felt like spring. I can only assume they were all there following my last post.
Today it is time that we tested your strength gains over the last few months. Be careful with your posture when lifting particularly heavy weights. I always tell my Personal Training clients failure with a lift is not simply the failure to lift it is the break down of correct technique.
Deadlift 1
Squat 1
Bench Press 1
Record load to monitor progress
This does not mean just one repitition of each exercise it means to find the maximum amount you can lift for each exercise. If you are unsure of technique then ask a Personal Trainer or contact us at James Ross Healthcare.
Good Morning. What on earth are you doing here? The weather is amazing, for the first time this year you have a chance to spend more than five minutes outside without getting hypothermia. So forget your Personal Trainer. A bit of sunshine will do you far more good than a session in the gym with so long without it.
Todays workout....
Run 5k
or
Walk 10k
Try the downs, it will be packed with hundreds of people doing exactly the same.
Hello there, good morning, absolutely freezing. I hope you enjoyed yesterdays intense upper body workout. Todays workout is designed to get your heart pumping. Interval training with active rest, a fantastic way to turn your body into a fat burning engine for the next 38 hours or more.
20 turkish get ups
400m row
As many circuits as you can manage in 20 minutes.
Record circuits to monitor progress
A turkish get up involves holding a kettlebell (or dumbell) above your head. keeping your arm straight and facing the ceiling throughout the move, lie down, then get back up again. It is more complicated than this but that is the basic principal. keeping the weight further from your body means that your heart has to work extra harder to pump blood all the way around it. If you are unsure of technique ask a Personal Trainer or contact us here at James Ross Healthcare.
Good luck and please do let us know how you get on. Ed
Hello. Did any of you try yesterdays workout. One of my Personal Training clients managed 21.48 minutes. That was our fastest time of the day. If any of you tried it then let me know how you got on. My glutes are killing me this morning! We are keeping as far away from the lower body as possible today.
Push Jerk (Barbell)
Chins
Press ups
Mod Chins
Rest
Complete a full circuit 1minute for each exercise on a continuosly running clock.Followed by 50 sec, 40, secs, 30 secs, 20 secs, 10 secs.
Record reps to monitor progress. The techniques of some of these exercises can be tricky to master without supervision. Ask a Personal Trainer for assistance of visit us at James Ross Healthcare.
Good morning and welcome to another wild and exciting workout. A few of my Personal Training clients have tried this one so far today. Quads, Glutes and hamstrings prepare for a battering. This workout is designed to greatly improve your power output and improve your sprinting speed. Please do let me know what you think of the workouts or send me any questions you might have. info@jamesrosshealthcare.co.uk
90m Walking lunges
20 standing long jumps
10 standing hops L / R
100 Skips
Repeat x 4
As always if you are unsure of technique then pop down to James Ross Healthcare Bristol or ask a Personal Trainer.
Good morning I hope you enjoyed yesterdays workout. Tough on the shoulders was the main comment from my personal training clients. Good luck with todays workout. Please let me know how you get on.
Single arm snatch 10 L / R
Plank Row 10 L / R
400m Row
Repeat x 4
Record load and time to monitor progress
If you require any assistance with technique ask a personal trainer or visit us at James Ross Healthcare.
Good morning I hope you all had a good weekend and you have your March fitness or weight loss goals in mind. My Personal Training clients have had the whole weekend off so todays workout is intense.
Complex (don't put the bar down)
Good morning, Back Squat to Press.
Burpee Press up
20,15,10,8
Record load and time to monitor progess
If you have and questions about technique ask a personal trainer or contact this one. Have a great day and enjoy your training.
Good morning, I hope you enjoyed your resty day yesterday. There won't be a workout tomorrow or Sunday. I am best man at a wedding and fear I will be a wee bit too busy for training so my apologies. A couple of my Personal Training clients have tried this one already today...... It's a beauty.
KB Swing 30 (20kg)
KB Push press 30 (20kgx2)
Burpees with Press up 30
Skipping 100
repeat 3 sets for time record to monitor progress.
If you are unsure of technique ask a Personal Trainer or contact this one at James Ross Healthcare Bristol
Good morning, today we will be having a rest from weight lifting as we have 3 done days on the bounce. Many people will be using today as a rest day. I see it as a perfect opportunity to to get in some stretching, foam rollling and a little bit of cv. So try and spend some good quality time with your stretching and then try this workout.
Running treadmill or outdoors
2 minutes run
1 minute rest
repeat for 5 sets.
Select a speed that makes the last set a struggle. On a scale of 1-10 for rate of percieved exersion aim for about a 9 for each run. If this does not make sense to you or you have any other questions then ask a personal trainer or contact us here at James Ross Healthcare Bristol.
Hello and thank you for following my workout of the day. Today I am fully awake and promise to leave this page typo free. A typo I believe is a spelling mistake that you're allowed to blame on the keyboard, anyway the keyboard was all over the place yesterday. Thank you all for your recommendations that I return to school again. I think I will just try concentrating a bit more for a while but I promise not to rule out returning to school if it gets really bad again. I'm not sure I can face another round of mocking from my Bristol Personal Training clients. Anyhow, your workout.
Overhead Squats 6
Bench Press 6
Chins 6
Repeat 6 set
Record load to monitor progress. Include hip flexor stretching and pectoralis major (chest) stetching in your warm up to assist the overhead squat. If you're struggling with technique ask a personal trainer or come and see us at James Ross Healthcare in Temple Quay.
Good morning, I hope that you managed to pace yourselves sensibly yesterday . A few of my personal training clients went off a bit fast and found themselves suffering towards the end. Todays workout focuses on the power of your glute / hamstring drive that gives an athlete their power.
Deadlift 10
400m Run
Clean 10
400m Run
Push Press 10
400m run
Clean & Press
400m Run
Record time and load to monitor progress.
Technique is hugely important with these exercises so scale the weights until you're confident you have good technique. If you need assistance find an experienced strength and conditioning coach or personal trainer or why not come down to James Ross Healthcare and give the workout a try.
Good morning. I hope you've had a restful weekend and you ready to face the week. Todays workout is as hard as you make it, so try and push out the highest score you can and then challenge your friends to beat it. My personal training clients get really competitive when then realise who has recorded fast times in the gym.
1 min Step ups
1 min Press ups
1 min Jumping Squats
1 min Mod Chins
1 min Row (divide distance by 10)
1 min Rest
repeat 3 sests Record reps to produce a score.
If you need help with technique ask a Personal Trainer. Enjoy your training session.
Hello, for those of you with absolutely nothing better to do with your weekend why not give todays workout a try.
10 reps Squat to press (barbell)
10 Chins
5 Sets record time to montior progress (also record barbell load)
If you have been following my workouts and you would like to try some Personal Training why not come dow today and find out what its all about.
James Ross Healthcare in Temple Quay
Good morning, its Friday! wow what a great week. A massive well done to anyone who completed yesterdays workout without scaling, that was tough. Todays has a bit more of a CV feel to it with 6 intense bursts of 4 minutes. For those of you who haven't heard of Tabata et al I is a system of interval training involving 20 seconds intense work followed by 10 seconds rest repeated 8 times. My Personal Training clients use these all the time as a great way to end up a session.
1. Rower 1. record distances, 2,4,6 record reps. 5. Record speed. 4 record resistance
2. Box Jump
3.Spin Bike
4.Skipping
5.Treadmill
6.Buprees
Apologies for a ll the different measurements but it is important to monitor progress. Be sure to land as softly as possible during your box jumps. If you need any assistance then ask a Personal Trainer.
Good morning and well done for completeing yesterdays workout I hopwe you enjoyed it. Todays workout is a tough one but requires much less speed. My Personal Training tip for this one would be to keep your stmach engaged and your back straight at all times, if you feel any lower back pain then adjust your stance.
Deadlift (bodyweight)
Bent Over Row (BW)
Bench Press (BW)
20,17,13,10,7,4,2.
scale if necessary.
if you require assistance with technique then ask a Personal Trainer or if your Bristol based come on down to James Ross Healthcare
Well done to those of you who completed yesterdays workout, that was tough. If you feel anything like I do then your hamstrings and shoulders probably need a rest today. My Personal Training clients really enjoy being able to compete for time with the rest of the gym it really gives them a sense of where they are and a great target to aim for.
50 Squat to med ball throw 5k (throw ball straight up against wall then catch and repeat)
25 Modified Chins
25 Press ups
Repeat 5 sets for time. Record time to monitor progress
Why not come down to James Ross Healthcare Bristol and have some Personal Training, you can even bring a small group and reduce the cost.
Ed Ley Personal Trainer Bristol
Good morning and well done if you completed yesterdays workout my Personal Training clients really enjoyed it. Taking their time and working out for a whole hour made a nice change of pace. Today we have a step up in intensity again.
Kettlebells
Single arm clean and press 40
Pendulum swings 40
Box jumps (18") 40
Repeat 2 set. record time to monitor progress
As always ask a Personal Trainer if you are having trouble with technique. Keep your back straight for cleans and swings. If your enjoying these workouts why not find yourself a training partner, it really helps you to push yourself.
Ed Ley Personal Trainer Bristol
Good Morning, I hope you all had a restful weekend and enjoyed your Valentines day. Todays workout is a full body kettlebell workout. When I'm Personal Training this programme really helps to highlight any postural weaknesses in my clients. Apologies to those of you who don't have access to kettlebells, this programme can be done with dumbells it just won't be quite as effective. If you are in the Bristol area and would like some Kettlebell Personal Training then this could be the perfect opportunity. Just come on down to James Ross Healthcare, Temple Quay, Bristol near Temple Meads train station.
KB Front Squats 10
KB Bent over Row 10
KB Press ups 10
KB bacxk lunge to shoulder press 10
KB Swings 10
KB Dead Row 10
KB Alt chest press (supine 90) 10
KB Turkish Get up 5
3 sets Record load to monitor progress. Apologies to those who don't know many of the exercises in the programme today. These workouts are posted for my Personal Training clients who cannot make it to the gym today. If you wish to follow these programmes you are welcome to come down to the gym and follow them with me here in Bristol. Happy Training!
Ed Ley Personal Trainer Bristol
Welcome to the weekend, I'm sure many of you have romantic getaways planned. But for those of you who are sticking around todays workout will be short sharp and intense. Love it or hate it you will be in and out of the gym in 30 minutes today including warm up and shower. my Personal Training client dread these workouts but are always glad they did them.
1000m row
20 lunges, 20 squats, 20 jumping lunges, 20 jumping squats
20 Press ups, 20 modified chins, 20 jumping press ups, 20 single arm modified chins
1000m row
good luck follow full range of motion and ask a Personal Trainer if you are unsure of anything.
Ed Ley Personal Trainer Bristol
Well done to all of those who completed yesterdays workout. It produced some fantastic times here in the Bristol from my Personal Training clients. Please do let me know how you get on. The more feedback I can get the better. Todays workout is strength based and we will be resting those quads.
Deadlift 1.1.1.1.1.1.1.1.1.1
Sumo Deadlift 1.1.1.1.1.1.1.1.1.1
Power clean 1.1.1.1.1.1.1.1.1.1
Record load to monitor progress
3 very complicated moves to give you an idea of time scale most of my Personal Training in Bristol will take an hour to complete this workout. Try and keep your focus on a straight back. Why not lift with a mirror to your side or ask a Personal Trainer for assistance.
Ed Ley Personal Trainer Bristol
Good Morning, thanks for visiting. If you're following the workouts why not leave a comment at the bottom of the page. If you're new to my workouts and have any questions feel free to post too. Apologies for such a leg focused week, many of my Personal Training clients are off on their skiing holidays over the February half term and need all the leg strength they can get.
Today's workout will be tough without good range of movement at the hip, so hold your hip flexor/ Quad stretch for at least 30 seconds today and make sure you do it before your workout.
Overhead Squats 10 (hold barbell over head and squat, be sure to keep your back straight and your hips must at least be parellel to the floor).
400m Sprint
Front Squat to press 10
400m Sprint
Back Squat to press 10
400m Sprint
Repeat for 2 sets, record time to monitor progress.
One of my new clients Jane had a Personal Training session with me last night. Squating was our main focus, her previous Personal Trainer had taught her to curl her hips under at the bottom of a squat. This problem is all to common. Your back should remain perfectly straight right to the bottom of your squat, curling under is a break down in core stability and can be remedied by regular stretch of the hip flexor and by squating with a stick in your hands held directly above your head. You will feel a pulling in your lower back until your body adapts to the new movement, this is nothing to worry about.
Enjoy your training and as always if you don't know the correct technique then ask a Personal Trainer.
Ed Ley Personal Trainer Bristol
Hello and thank you for all of your help with my speech yesterday...... all done. Here, have a workout by way of compensation for all your thoughts. A special thank you to my Personal Training clients who have all previously been best men, I can only imagine how badly your speeches must have been received!
Single arm kettlebell workout
SA Pendulum swing 8
SA high Pull 8
SA clean and Press 8
SA Snatch 8
Left arm the right repeat for 5 sets
My Personal training clients will remember this one. Keep your back straight at all times and remember the force comes from the driving of the hip not from the shoulders. If you require assistance with technique then ask a Personal Trainer or come down to James Ross Healthcare.
Ed Ley Personal Trainer Bristol
Good Morning, Happy Tuesday.... Personal Training could probably not be further from my mind today as I have just realised that I have very little time to put together a best man speech for my good friend Mats wedding. Perhaps I could make this an early public apology?
Anyway I am aware that many of my Personal Training clients are away on business today so will be eagerly awaiting today's workout so I had better not disappoint.
25 Deadlifts (bw, or scale if needed)
25 Push Press (1/2 BW)
25 Box Jumps (24" scale if needed)
complete 3 sets for time. If you need any help with technique then do contact me I promise to focus on my Personal Training duties.
Ed Ley Personal Trainer Bristol
Good Morning, apologies for my lack of posts over the weekend. I was on a stag do. I will expect all of my Personal Training clients to be well rested and ready to train hard.
5 sets
Front Squat 6
weighted Chins 6
Bench Press 6
Take your time with this programme. Record load to monitor progress.
Ed Ley Personal Trainer Bristol
Good morning and well done to all those who completed yesterdays workout. Today your legs will be having a well earned rest. Todays workout includes modified chins. The smith machine is the best place for these. Set the bar at waist height and with bar in hand walk under the bar until your arms are straight and your body parrellel to the floor. A modified chin is then just pulling your body towards the bar.
A double side chin invovles a wide grip. Lift your chin towards your left arm trace over to the right arm then back down thus moving your body in a full circle. Apologies if this is a bit complicated. Come on down to James Ross Healthcare if you need assistance from a Personal Trainer.
100 Press ups
50 Press ups with a clap
100 Modified Chins
100 Double sided chins
Record time to monitor progress.
Ed Ley Personal Trainer Bristol
Good Morning, I hope you all enjoyed yesterdays workout and your shoulders aren't too tired. My Personal Training clients in Bristol loved it, it becoame really quite competitive. Todays workout relies very much on technique, the better your technique the better the time you will record today.
4 set for time.
Bulgarian split squat (2 x 8kg kettlebells)
Turkish Get up (1 x 8kg kettlebell)
400m Run
Record time to monitor progress.
I have had lots of emails recently asking about techiques and how to do different exercises. The difficulty with this is, writing out how to complete each exercise would take more than a page and would still miss postural corrections that you need to be aware of. I cannot help this for those outside of Bristol but for those in Bristol I am starting a workout of the day class. £6 a head or £20 for 4 classes. The class is only 30 minutes so won't rob you of too much time but will give a fantastic workout.
7am Tues starting 16th Feb
12pm Wed 17th
12pm Fri 19th
Starting more if necessary, limited spaces available.
Ed Ley Personal Trainer Bristol
Good Morning, I hope everybody is pain free after yesterdays 10k. Todays workout is a tough one for the shoulders. Many of my Personal Training clients have very stiff shoulders from long hours at a desk.
keep your shoulder range with this simple stretch. Find a stick about 1meter long. With straight arms hold it above your head and reach back as far as you can then hold for over 30 sec. Bring your hands closer and repeat.
5 sets of:
Back Squat to press 10
hold a bar on your shoulders to squat, as you reach the top of your squat lift the bar above your head using the momentum gathered with your hip drive. Lower the bar and repeat.
Burpees with Press up 10
Record time to monitor progress
As always good technique is vital, if you need assistance ask a Personal Trainer or come and see us at James Ross Healthcare, why not form a small group and come and do the Workout of the day with us.
Ed Ley Personal Trainer Bristol
Great technical workout yesterday my Personal Training clients certainly found it tough. Todays workout should require little thought. Run 10 k. But, each time running comes up we seem to get people complaining of sore knees or feet for days after. Why? running has never been thought of as a skill. Most people have learned to run by striding out in front of themselves as far as they can and striking their heel on the ground first.
This causes us to break and slow down with each stride it also put a great deal of impact on the joints. To correct this, think; how would I run with bare feet? If any of these things sound like you look up 'The Pose Method' by Nicholas Romanov. Or pop in and learn how to run. The rest of you, enjoy.
10k Run.
record your time and post for comment.
Ed Ley Personal Trainer Bristol
Good Morning, I hope my Bristol clients enjoyed the weekend rest and are ready to face the week. Todays workout is a barbell workout done with a fairly low load. Switching from one exercise to another without resting inbetween. Done correctly the workout can be very tough on the neurological system. Please ask for guidance from a Personal Trainer. The most important thing to remember is to keep a straight back at all times.
Set the load at a weight you can comfortably shoulder press 4 times.
6 Deadlifts, 6 Romanian deadlifts, 6 Bent Over row, 6 Power Cleans, 6 Front squats, 6 Push press, 6 Back Squats, 6 Good Mornings
repeat for 4 sets.
I would recommmend using a hook grip throughout to avoid having to change grips during the workout(riding a bike grip). If you're struggling with this one and you live in Bristol, why not pop down for a Personal Training session. For my clients in Bristol who didn't make it in on Saturday you missed a fantastic workout so feel free to give that one a go.
Ed Ley Personal Trainer Bristol
Good Morning, I hope you all had a good Friday night. My Bristol Personal Training clients should be looking forward to a high energy workout after yesterdays strength based programme. This is a tough one but may be done without the assistance of a Personal Trainer although you will need all the motivational support you can get your hands on.
1000m Row
5 Press ups, 5 chins ups, 5 pendulum Swings, 5 bw Squats
800m Row
10 Press ups, 10 Chins, 10 Pendulum swings, 10 bw squats
600m Row
15 press ups, 15 Chins, 15 Pendulum swings, 15 bw Squats
400m Row
20 Press ups, 20 Chins, 20 Pendulum Swings, 20 Bw Squats
record time to monitor progress. Good luck with this one. This is bound to put butterflies in your stomach before you start.... Let me know how you get on and enjoy your weekend!
Ed Ley Personal Trainer Bristol
Good morning. Here in Bristol my Personal Training clients made massive progress with their clean and press, the secret is to not pull until the bar has passed the knees, this prevents the bar moving forwards and away from the body, the difficult part is convincing the brain of the same. A strength programme today with upper body work focusing on the lift from dead. As you will need to re-engage your muscles before each lift technique is crucial. Be sure to reset your scapula each time. If you are having trouble with this ask a Personal Trainer to assist you or if you live in Bristol then come on down to James Ross Healthcare.
Squats 1.1.1.1.1.1.1.1
dead row 1.1.1.1.1.1.1 Set up a bench on top of some technique boxes and lay the bar underneath so you can just about reach it.
Dead press 1.1.1.1.1.1.1 lifting from chest to straight arm and back down under control.
Record load to monitor progress and let me know how you get on.
Ed Ley Personal Trainer Bristol
Good Morning and well done to all my Personal Training clients who completed yesterdays programme and don't worry we will be avoiding your chest and back today as much as possible.
1 minute Walking lunges
1minute Push press
1 minute Pendulum Swings
1 minute Medicine ball slams (5k)
1 minute Row
1 minute rest
Repeat for 3 sets
Record reps and load to monitor progress
For rower 10 meters = 1 rep. Clock should run continuously. Train with a partner or Personal Trainer where possible, as with most timed programmes technique must be monitored closely. Why not form your own group and come and have some Personal Training here at James Ross Healthcare.
Ed Ley Personal Trainer Bristol
Good Morning and to my Personal Training clients a well done for yesterday, that was a really tough programme. Most people averaged about 20 minutes. Let me know how you got on by adding your comments to the workouts you tried. In the mean time give this a go.
Back Squats 10 (body weight or more)
Chins 10
Dips 10
5 sets in your own time, allow enough rest to ensure each rep is completed with perfect form, use assistance if necessary.
Speak to a Personal Trainer about correct technique or better still come and visit me. I saw some shocking videos of local Personal Trainers teaching squats with incorrect form yesterday. As the most important movement in fitness a Personal Trainer cannot afford to teach this incorrectly or it will jepodise all other results and even lead to injury. A the bottom of a Squat it is very common for the pelvis to curl under, this is incorrect form. Avoid this by learning to squat with a bar 6 inches from your chest in front of you. This will force you to stay upright and your back to remain straight. You can even hold your hands above your head, this will help even more. Enjoy your training.
Ed Ley Personal Trainer Bristol
Hello. To my Personal Training clients, I hope you are well rested after a relaxing weekend. Back to the gym today and we are already busy with 7am trainers.
Kettlebell Programme
SA Pendulum swing 10
SA Clean to Press 10
SA high Pull 10
SA Snatch 10
Left then right. Repeat for 4 sets, record time to monitor progress
Ask your Personal Trainer for assistance with technique. Let me know what you think of my workouts feedback is always welcomed.
Ed Ley Personal Trainer Bristol
No need for any Personal Training today its a beautiful day. Get yourself out of the gym and head out on foot. Go for a long walk out even a run, just get out of the house.
5 K run or long Walk
Ed Ley Personal Trainer Bristol
Pure strength today. For my Personal Training clients this is a chance to check your strength gains for the first time this year.
Deadlifts 1.1.1.1.1.
Squats 1.1.1.1.1
Bench Press 1.1.1.1.1
For those of you who are doing this in your own gym please ask a Personal Trainer to watch your techique. Do not sacrifice technique for load it will cause you more problems in the long run. Good luck and enjoy your training. For those of you training with me today I will see you at the gym soon.
Ed Ley Personal Trainer Bristol
Morning! My Personal Training clients loved the workout yesterday, intense. There will be some sore quads about this morning. Let me know how you got on. Did anyone make it as far as 20 minutes?
Todays workout.
15 pendulum Swings
5 Chins
5 Push press
Continous for 20 minutes how many sets can you manage? Record weight to monitor progress.
Remember, make sure you challenge yourself. If you need help with technique ask a personal Trainer or contact this Personal Trainer.
Ed Ley Personal Trainer Bristol
For my Personal Training clients who have been following this for the last 3 days you may take today as a rest day. For those of you who may have missed some of the last few.........
60s bw Squats
60s Bent over Row (dumbells)
60s Press ups
Continue circuits until failure. Continue for at least 12 minutes.
If you are unsure of technique ask a Personal Trainer or contact this Personal Trainer.
Ed Ley Personal Trainer Bristol
25 Pendulum swings 20kg
25 Deadlifts (lift body weight)
40 Step ups
20 Burpees
20 Chin ups
20 Single Arm Cleans (Kettlebell or dumbell) 1/4 body weight
400m row between each exercise.
As aways if your not sure of technique ask the nearest Personal Trainer or contact this Personal Trainer
Ed Ley Personal Trainer Bristol
50 box jumps
25 single arm clean to press (kettlebell or dumbell)
400m rower
3 set for time
If you're unsure of technique ask a Personal Trainer for assistance.
Ed Ley Personal Trainer Bristol
Hello and thank you for visiting my workout of the day blog. I have had a number of clients struggle to get to the gym during the recent weather and have subsequently missed out on their training. I also have a number of clients who only manage to come and see me once a week. It is for these clients that I will be posting a new workout online everyday.
Bulgarian Split Squats KB
Barbell bench press
Chins (weighted if need)
Reps 15, 12, 10, 8, 6, 4, 2 Circuit
Record time and load for future comparison.
Ed Ley Personal Trainer Bristol