D.R Fitness - Personal Trainer

Progress and motivation 💪

Been back out running the past few weeks and I am definitely feeling the benefits ,

I am staying consistent with the running keeping (same days roughly the same times) i find it helps with motivation and getting your ass up and out of the house..especially at a time like this its very hard to slip into the (ah i wil do it later phase)

If your struggling even to get started then why not try start slow..get up and run as far as you can track it with (map my run app) then the next day either go a little further or try go that little bit faster than your previous time. Before you know it you will be running further than before and also faster and while feeling fitter stronger and better .

I am by know means and expert at running as cardio wouldn't be my favorite thing to do..but I still need to do it like anyone else so my way of enjoying it at some level is doing it this way..I know plenty of others that struggle with running so try it and see how you find it..

Any questions feel free to ask i am happy to help 😊

《 Full Body Workout 》

•Warm up•
▪︎30seconds jump Jack's
▪︎30 seconds jump squats
▪︎30 seconds front alternated lunges
Repeat x 3 times with 30 seconds break between the 3 rounds

●Superset all sets (main phase)●
•Set 1.
A.Front body squat with shoulder press x 15
B.Back lunge 15 reps per side
Repeat 3 times take 45 seconds break between each round

•Set 2.
A.Push ups 12 to 15 reps
B.Bulgarian split squats 15 reps per leg
Repeat x 3 sets take 45 seconds break between each round

•Set 3.
A.Sit ups 15 reps
B.Glute bridge slow tempo (1 sec up squeeze and hold for 2 seconds control back down for 2 seconds x 15 reps
Rounds 3 with 45seconds rest between each round.

●Last burnout round●
•20 half burpees
•15 jump squats (touch toes )
•10 jump lunges each
•20 seconds break repeat 4 times.

Use weights if you have some to increase.the intensity.

Todays home Leg workout (not the best camera work from )

Set 1(warm up) lateral leg raise (banded) if you dont have 1 then do them lying on your side 15 reps each leg x 3 sets.

Set 2. Front squats 15 reps x 4 sets (no weight then grab a school bag load it up and strap it to your front )

Set 3. lying leg curls 15 reps x 4 sets (no weight use a big bottle of water )

Set 4. Bulgarian split squats 12 reps each leg x 4 sets (no weight use the school bag on your back )

Set 5. Step ups 10 reps each leg x 3 sets (use the school bag on your back again)

Set 6. rdls 15 reps x 4 sets (grab the handles of your school bag )

Set 7 . calf raises as many as possible (bag on your back again)

Set 8. Sumo squats 15 reps x 4 sets (hold a bottle of water and squeeze them glutes at the top .

Simple but very effective
Tag me and share how you get on 💪

Any questions dm for info