Daily workout | Phase 1

A1. Kettlebell deadlift - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack chins - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): Side plank 3 sets x 30 seconds

B1. 1 leg RDL - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. DB chest press - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Cable stir the pot 3 sets x 30 seconds each side

C1. Cycling - 4 sets x 45secs - Rest time: 20seconds
C2. Kettlebell swings - 4 sets x 15 reps - Rest time: 30 seconds



Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Day 5 | Phase 1

Daily workout | Phase 1

Back to the beginning. We're working on 3 days on, 1 day off

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Day 3 | Phase 1

This week we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Glute bridge - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): X crunch 3 sets x 12 total reps 

B1. Reverse lunge - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Incline push up  - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Ring/TRX roll out 3 sets x 8-10 reps

C1. Run - 4 sets x 60secs - Rest time: 20seconds
C2. Renegade row (pictured) - 4 sets x 12 reps total - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Daily Workout | Day 2 | Phase 1

This week we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Kettlebell deadlift - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack chins - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): Side plank 3 sets x 30 seconds

B1. 1 leg RDL - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. DB chest press - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Cable stir the pot 3 sets x 30 seconds each side

C1. Cycling - 4 sets x 45secs - Rest time: 20seconds
C2. Kettlebell swings - 4 sets x 15 reps - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Daily workout - Day 1 | Phase 1

 Today we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

6 Fitness articles you should read  

21 Foods you SHOULD be eating

How to hip hinge properly

How to do pull ups

Delicious post workout smoothie (Chocolate & Peanut butter)

Online training FREE TRIAL (Limited spaces - Book today)

8 Nutrition tips to get lean

 

Have a good day

Matt Healey
Fitness & Performance coach
Online Training - FREE TRIAL
SynergyFitnessSystems@gmail.com
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Get your own training program [Limited offer]

OK guys, I'm trialling a new piece of software that allows me to offer personalised training programs to you anywhere in the world.

These programs all have videos to show you exactly what you need to be doing as well as being simple to follow and very effective to get results.

I want to offer a free trial to you today!

To find out more CLICK HERE 

If you want to ask me more about it then take your pick from one of the options below

Have a good day,

Matt Healey

For training and nutrition videos:
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YOUTUBE 

Pushed for time? Here's how to warm up quickly | Performance Tip | Synergy Fitness Systems

Need to just get in the gym and get out? Not much time to get a good warm up in? Then try this one.




The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.
Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

For training and nutrition videos:
FACEBOOK  
TWITTER
INSTAGRAM  
YOUTUBE

For sports supplement discounts:
FACEBOOK 

Myprotein latest deals: 
NEW CUSTOMERS GET 10% OFF  
CLICK HERE
Use code: NEW10

Fix your posture | 3 exercises | Performance Tip 009

Do you have rounded shoulders? Limited shoulder range of motion? Poor posture? Then try these simple exercises to bring your shoulders into a better position by strengthening those often weak and dysfunctional external rotators.

The muscles of the rotator cuff are small, and often under used and become weak and dysfunctional. This leads to poor posture and could cause pain, discomfort and limited range of motion. 

These three exercises help to externally rotate the shoulder and create some stability at the joint, meaning you have better posture and increased range of motion.

The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.
Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement. 

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently 

For training and nutrition videos:
Facebook 
Twitter
Instagram 
YouTube

For sports supplement discounts:
www.Facebook.com/sportsnutritiondiscounts   

Myprotein latest deals: 
NEW CUSTOMERS GET 10% OFF  
CLICK HERE 
Use code: NEW10

Awesome finisher for metabolic conditioning

Hey guys, 

Here's another great metabolic conditioning circuit to throw in at the end of your workout for you or your clients.

Great circuit for a metabolic conditioning round, plus it can be modified to suit you or your clients ability levels.

If you're interested in losing 5-15lbs of body fat with online programming, then just click here http://goo.gl/forms/3B85b5BSYq  

The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.

Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

For training and nutrition videos:

www.facebook.com/synergyfitnesssystems   

www.twitter.com/synergyfs  

www.instagram.com/synergyfitsystems  

For sports supplement discounts:

www.Facebook.com/sportsnutritiondiscounts   

Myprotein latest deals:

NEW CUSTOMERS GET 10% OFF  

http://tidd.ly/b045588b  

Use code: NEW10 

21 foods you should be eating

Good nutrition is so important in changing body composition, reaching strength and hypertrophy goals as well as enhancing performance.

I often get asked many questions about food, and what specific foods I recommend. Well I have put together a list of 21 foods which are essential in achieving your health and fitness goals.

Protein:
1. Lean red meat (grass-fed preferred)
2. Eggs (cage free preferred)
3. Salmon
4. Plain greek yoghurt, cottage cheese, coconut milk yoghurt.
5. Protein supplements

Fats:
6. Raw, unsalted mixed nuts
7. Avocados
8. Fish oil
9. Extra virgin olive oil
10. Flax seeds

Vegetables and fruits:
11. Spinach
12. Tomatoes
13. Mixed berries
14. Oranges
15. Cruciferous vegetables  (broccoli, cabbage, cauliflour)

Other carbohydrates:
16. Quinoa
17. Mixed beans
18. Whole oats

Drinks:
19. Greens drink
20. Sports drinks/branched chain amino acid drinks
21. Green tea


These 21 foods are all essential if you really want your nutrition to take you to the next level in terms of achieiving your fitness goals.
Get your own training and nutrition program, unique to you...anywhere in the world with our Online Training System

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently 

Find us on YOUTUBE

For training and nutrition videos:
www.facebook.com/synergyfitnesssystems
www.twitter.com/synergyfs
www.instagram.com/synergyfitsystems

For sports supplement discounts:
www.Facebook.com/sportsnutritiondiscount­s