Turbo charging your short and sharp home workouts with “PHA”!

Super simple at home circuits may have been popularised by the likes of Joe Wicks (@TheBodyCoach)… but he have missed an easy trick to make these workouts even more effective…. with no more time or equipment necessary! (Although, you can also apply this method to weighted exercises just as effectively) By simply applying the Peripheral…

Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

Legs ‘A’ Workout

   Warm up: 10 minutes spink bike, gradually increasing in intensity Full body dynamic stretches… My first exercises aim to fire up my glutes as I struggle most with engaging them and need them to grow! 1) Clams with weight plate Supersetted with Cable Kickbacks. 3 sets of 15 each side 2) Barbell Hip Thrusts….

Leg Workout

With a very basic gym available it takes a bit of creativity with the use of Barbels and Dumbbells for a decent workout. This is mine: Warm up: 10 mins spin bike 1) BB Hip Thrust 3×12-15, 45 second rest time. Tempo: 2/X/1/3 2) BB Squat 12/ 10/ 8/ 8/ 6/ 6/ 4/ 1-3 90…

Killer leg workout!

Squats. (Weights provided are as an example) 100 x 12 …rest 2 minutes 110 x 10 …rest 2 minutes 130 x 8 …rest 90 seconds 135 x 8 …rest 90 seconds 150 x 6 …rest 90 seconds 155 x 6 …rest 90 seconds 160 x 4 …rest 60 seconds 162.50 x 4 Leg Extensions, Leg…

Double leg day

First leg session of the day was a band test – more details to come when the paper is published! Second session = BB Squat 5 x 20 increasing weight each time Leg Curl 5 x 20 increasing weight each time Leg Extension 5 x 20 increasing weight each time Single leg Leg Press 5…

Leg Hypertrophy

5 minute warm up A few dynamic stretches to get the flutes firing and hamstrings ready for a beasting! Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight…

Leg Hypertrophy

5 minute warm up A few dynamic stretches Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight by 10% and use a rest pause mid set of 20…