Simon Macey

Simon Macey Helping busy professionals get fit and focused - without sacrificing work or family

www.simonmacey.com Personalized Online Plan – To Build Strength & Lose Fat.

Simon Macey | Personal Trainer Pefferlaw – Train Smarter, Get Results! Looking for expert personal training in Pefferlaw without the high cost of traditional PT? The Hybrid Method blends in-person coaching with structured online support—giving you expert guidance, accountability, and a customized plan built for your goals. In-Person Coaching – Master technique, prevent injuries & stay motivated. O

ngoing Support & Accountability – Weekly check-ins & progress tracking. Flexible & Affordable – Train on your schedule at a fraction of the cost of traditional PT. Serving Pefferlaw, Georgina & Surrounding Areas. Book Your Free Discover Call Today

08/23/2026

Dumbbell Cuban Press

A really useful shoulder exercise that combines rotation with an overhead press.

Start with the dumbbells in front of you and your elbows bent.

Pull your elbows up until your upper arms are roughly level with your shoulders, rotate the dumbbells up, then press them overhead.

Reverse the movement on the way back down.

The main thing here is not going too heavy.

Keep the whole movement slow and controlled, especially through the rotation.

If you’re having to swing the dumbbells around to get them into position, drop the weight.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/22/2026

Standing EZ Bar Tricep Extension

A really simple way to train the triceps overhead.

Stand nice and tall with the EZ bar above your head and keep your elbows pointing forwards.

From there, bend at the elbows and lower the bar behind your head, then straighten your arms to bring it back up.

The main thing is keeping your upper arms fairly still.

If your elbows are flaring out or you’re leaning back to move the bar, take a little weight off.

Control the way down, straighten the arms fully, and let the triceps do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/21/2026

EZ Bar Bench Skull Crushers

A simple tricep exercise that lets you load the arms without needing loads of setup.

Lie back on the bench with the EZ bar above you and keep your upper arms fairly still.

From there, bend at the elbows and lower the bar towards your forehead, then straighten your arms to bring it back up.

The main thing is not letting your elbows flare all over the place or turning it into a press.

Keep the movement controlled, keep the tension on the triceps, and don’t rush the way down.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/20/2026

EZ Bar Close-Grip Bicep Curl

A simple curl variation that puts a little more emphasis through the outer part of the biceps.

Take a close grip on the EZ bar, stand tall, and keep your elbows tucked in by your sides.

From there, curl the bar up, squeeze at the top, then lower it back down under control.

The main thing is not letting your elbows drift forwards or throwing your body into every rep.

Keep yourself still, control the way down, and let your biceps do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/19/2026

Dumbbell Suitcase Carry

A really simple way to work your grip and core without needing anything complicated.

Hold one dumbbell by your side and stand nice and tall.

From there, just walk.

The important bit is not letting the weight pull you over to one side.

Keep your shoulders level, stay tall, keep your core tight, and try to make it look like you aren’t carrying anything at all.

If you’re leaning away from the dumbbell, it’s probably too heavy.

Simple exercise, but really useful.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/18/2026

Feet Anchored Sit-Ups

A simple sit-up variation that gives you a little more stability and lets you focus on moving through the full rep.

Get your feet anchored under something solid and lie back into your starting position.

From there, sit yourself all the way up, then lower back down under control.

The main thing is not using the anchor to throw yourself through the movement.

Keep the reps smooth, control the way down, and let your core do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/17/2026

The Alternating Dumbbell Push Press

Get both dumbbells up onto your shoulders.

From there, give yourself a small dip through the knees, drive through your legs, and press one dumbbell overhead.

Bring it back down, reset, then go with the other arm.

Don't turn the dip into a squat. It's just a quick dip and drive to help get the dumbbell moving.

And don't rush the switch between arms. Get the dumbbell back to your shoulder, get yourself set, then go again.

Left. Right. Repeat.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/16/2026

The Side Plank Forearm Rotation

Get yourself into a side plank on your forearm and get everything nice and stable before you start moving.

From there, take your top arm, reach underneath your body and rotate through, then open yourself back up towards the ceiling.

Don’t rush it.

The whole point is to keep the side plank whilst you rotate, so if your hips are dropping every time you reach underneath, slow it down or shorten the movement.

Reach through, open back up, reset and go again.

Your core will let you know when you’ve done enough.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/15/2026

The Plate Loaded Russian Twist

Sit yourself down, grab a weight plate and lean back slightly until you feel your core switch on.

From there, move the plate from one side of your body to the other.

You can keep your feet on the floor or lift them up if you want to make it a little harder.

And don’t rush these. Slow them down, stay in control, and make each side count as a rep.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/14/2026

The Half Kneeling Single Arm Dumbbell Shoulder Press

Get yourself into a half kneeling position with one dumbbell at your shoulder.

From there, stay nice and tall and press the dumbbell straight overhead.

Bring it back down to your shoulder under control, reset, and go again.

The biggest thing with this one is not trying to help the dumbbell up by leaning all over the place. Keep yourself locked in and let your shoulder do the work.

You might need to go a little lighter than you would with a regular standing shoulder press. That’s absolutely fine.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

Address

7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

Opening Hours

Monday 10am - 2pm
Tuesday 10am - 2pm
Wednesday 10am - 2pm
Thursday 10am - 2pm

Telephone

6473237678

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