Jordanamisspt

09/12/2024

Here is a 2 part video on how to change up your cardio routine! Part 2 - Static Cardio!

Cardio doesn’t have to include any kind of travelling or dynamic movements, you can stay in 1 place and still get your heart racing with either weighted or body weight exercises. This is called static cardio, and exercise include:

Thrusters:
So thrusters are a combination of a shoulder press and a squat. Take a low weighted pair of dumbbells and start at shoulder height. Perform an overhead shoulder press, bring them back to shoulder height, and then come down for a squat. Push up through your heels and back into the shoulder press again and squat back down. Always keep the dumbbells shoulder height during the squat.

Ball Slams:
This is a good one to get some aggression out! Grab a thick mat or a couple of small mats, and a comfortable weighted slam ball around 3kg-7kg and simply slam the ball as hard as you can on the mats. Pick the ball up and repeat.

Mountain Climbs:
Finally we have mountain climbs. No weights needed for this one, just grab a mat and find a bit of space. Start in the push up position, and then simply drive your knees up into your stomach 1 at a time. Always keep your front foot off the ground and take your time to begin with to keep balance. Once you get used to it you can go a bit quicker to make it more difficult!

If you found this useful, drop a like and follow, and if you want to learn more about how I can help you with your training, click the link in my bio or simply DM me the word “strong” and I’ll be in touch 👊🏻💪🏻

03/12/2024

19/11/2024

Here are 3 chest based exercises to add to your next push session!

1. Bench Press
First up, is a favourite! The bench press! So as you lie back, make sure the barbell is in level with your forehead. Take the weight just past shoulder width apart, for me it’s thumb width from the edge of the rough grip, unrack and bring the bar over your lower chest. From here simply lower the bar down, touch your chest and push back up. Always have a slight arc in your lower back, by tucking your feet into the foot of the bench.

2. Pectoral Fly
Next we have the personal fly machine, commonly known as the ‘pec dec’. So adjust the seat to where the handles are around shoulder height or just below, take grip and pull them together. From here, slowly open your arms wide and allow a slight natural bend in your arms, creating a “W” shape with your body. Then drive forward and straighten your arms as the handles meet in the middle, and repeat.

3. Chest Press
Finally, number 3, we have the chest press. Now this can be done on a chest press machine as well, but I personally prefer the weight loaded. So bring the seat up so that your chest is in line with the handles, take your grip on them and push out in front. From here, slowly bring the weight back until your elbows are in line with your side and then push straight back out and repeat movement.

If you found this useful, drop a like and follow, and if you want to learn more about how I can help you with your training, click the link in my bio or simply DM me the word “strong” and I’ll be in touch 👊🏻💪🏻

08/11/2024

*Compound exercises vs Isolation exercises. What’s the difference and benefits?*

Compound exercises are where you would be working more than 1 muscle at a time. Exercises such as Squats, Deadlifts, Bench Press, and Romanian Deadlits all require more than 1 muscle to make the lift.

Although they all have a primary muscle that’s targeted, such as chest for the bench press, this exercise also works the triceps and front deltoids as a secondary muscle that starts to work when the chest tires.

1 Advantage of compound lifts is that you can easily overload on them due to having multiple muscles work the same lift and your muscle strength increases week upon week with increased weight week upon week.

Isolation exercises are where you are only working 1 muscle at a time. Exercises such as the Bicep Curl, Leg Extension, Lateral Raises, and Tricep Extensions will only isolate and target 1 muscle for the entire set.

No other muscles will jump in and take over once the targeted muscle tires, so Bicep Curls for example will only target the head of the bicep even if it begins to fatigue.

Although progressive overload is difficult, advantage of this is you can do drop sets to overload instead. So pick a heavier weight, lift to fail, and then simply drop the weight down and go again without rest and, because the muscle tires, the difficulty should remain the same despite the drop.

If you found this useful, drop a like and follow, and if you want to learn more about how I can help you with your training, click the link in my bio or simply DM me the word “strong” and I’ll be in touch 👊🏻💪🏻

29/10/2024

Here are my top 3 exercises to grow your glutes:

1. Romanian Deadlifts
Push your chest out and squeeze your shoulder blades together to keep your back straight, bend at your hips not your waist so push your glutes out to the back of the room and lower the bar to your shins with a slight natural bend in your knees and drive up through your heels and keep your chin tucked in at the bottom of the lift.

2. Hip Thrusts
Use coloured Olympic plates so you can roll the bar over your hips with ease. Place a weight plate at your knees and bring your heels up to where the plates are. Use your elbows to lift yourself up and across the box. Tuck your chin in and simply lower the weight down keeping your back straight and drive up through your heels. Point your toes outwards to target your outer glutes.

3. Bulgarian Split Squats
Sit on one leg on the bench, and outstretch your working leg as far as you can, pick up your weights and stand up. Then push your hips out as far as you can whilst leaning forward slightly to keep your back straight. Bend your knees down to around 90 degrees and drive up through your heels. Always start on your weaker leg.

If you found this useful, drop a like and follow, and if you want to learn more about how I can help you with your training, click the link in my bio or simply DM me the word “strong” and I’ll be in touch 👊🏻💪🏻

25/10/2024

Walking through the weights area can be a daunting task for anyone!

All the banging and screaming that goes on, you’d be forgiven for thinking you don’t belong there.

I first stepped into the gym as a member of staff when I was just 19. Fresh out of college trying to get my foot in the door.

Despite knowing what I was doing and working there, I STILL found it difficult to walk through the weights area with any confidence.

Looking at guys twice my size throwing weight around I’d struggle to even pick up!

So how did I get over it?

2 things: 1st, I trained with a buddy. Everything is so much easier when there’s 2 of you doing it! So encourage each other, support each other, challenge each other and most importantly, have a laugh!

The 2nd thing, when I trained alone, I trained with a hoodie on and headphones in. Create your own safe space in your mind and hide behind your hoodie and your music. Block out the loud bangs and just focus on your lift. Confidence will grow with every set.

One of the first things I try to do with my clients is get them comfortable in the weights area!

If you found this useful, drop a like and follow, and if you want to learn more about how I can help you with your training, click the link in my bio or simply DM me the word “strong” and I’ll be in touch 👊🏻💪🏻