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'