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

 A Service built for you

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.