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
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
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
Well done to Jade. Dropped 3% body fat, lost inches on her thighs, waist, hips and arms - and the best thing is she is exactly the same weight as she was on her previous assessment. (Just imagine the results if she was actually strict with her nutrition plan - the occasional beer and cake was still present)
All of this was done whilst doing various fitness classes as well as following a gym program written by me on my new app. Jade was able to check into her workouts on her phone, view each video demonstration of each exercise and track her progress, all through my app. If you too are ready to make a change and reduce your body fat, then fill out this application form ===> http://goo.gl/forms/3Tsc715WIm
For your own workout plan with video instructions just like the videos above, all accessed through our app, email me today! synergyfitnesssystems@gmail.com or CLICK HERE
I hope this has helped and please feel free to send me more questions via Facebook, Twitter,Instagram or on Youtube If you thought this helped, share with a friend - I'd be grateful for it. If you want me to help you reduce your body fat and build muscle, I have an amazing offer for you! CLICK HERE for more information Have a good day Matt Fitness & Performance coach WEBSITE Facebook Twitter Instagram Youtube
The Deadlift is an absolutely fantastic exercise to help build strength, better your posture, improve your body composition as well as just looking like a mean exercise. The deadlift is so simple; you just lift a heavy weight from the floor and put it back down again. But it is so effective.
This move can be used in a few different ways to target slightly different muscles and produce a slightly different stimulus to grow muscle and build strength. Here are 5 different variations you could try: 1. Double Kettlebell deadlift:
2. Barbell deadlift
3. Sumo deadlift
4. Romanian deadlift
5. Single leg Romanian deadlift
If you're trying to build strength and improve your overall body composition, you should include most of the above exercises into your training program.
For your own workout plan with video instructions just like the videos above, all accessed through our app, email me today! synergyfitnesssystems@gmail.com or CLICK HERE
I hope this has helped and please feel free to send me more questions via Facebook, Twitter,Instagram or on Youtube If you thought this helped, share with a friend - I'd be grateful for it. If you want me to help you reduce your body fat and build muscle, I have an amazing offer for you! CLICK HERE for more information Have a good day Matt Fitness & Performance coach WEBSITE Facebook Twitter Instagram Youtube
Good Morning from Brisbane, Australia, I had a question from a Facebook follower asking if I could give them some advice on burning fat and building muscle. Now it is difficult to do both at once, however, by training all the fibre types in the muscle, it is possible to maximise fat loss whilst maintaining strength and muscle. So here is a lower body circuit focussing on training all muscle fibre types in one circuit. The circuit below is also quite advanced as it involves 6 exercises. This circuit could easily be broken down into two separate circuit as follows: Knee/quad dominant: A1 - Back squat x6 reps A2 - Hack squat x12 reps A3 - Leg extension x25 reps Hip dominant: B1 - Deadlift x6 reps B2 - RDL x12 reps B3 - Hamstring curl x25 reps
I hope this has helped and please feel free to send me more questions via Facebook, Twitter,Instagram or on Youtube If you thought this helped, share with a friend - I'd be grateful for it. If you want me to help you reduce your body fat and build muscle, I have an amazing offer for you! CLICK HERE for more information Have a good day Matt Fitness & Performance coach Facebook Twitter Instagram Youtube
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
Want to learn how to deadlift properly, lift more weight and reduce the risk of Injur? This performance tip will show you exactly how to execute the correct movement pattern to stay injury free and improve your deadlift.
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
The gluteus complex is an often under-utilised muscle group even though it is an essential component of good movement and performance.
Use these Glute exercises to fire up and activate the glutes before your workout. This will help improve your movement efficiently throughout your workout.
If you liked this video and want to see more tutorials like this, then click like and share with your friends
