ITPT

Seated back row

Concentrate on the work of your lats!

Take your lower back out of equation!

Full extention through the elbows

Firmly keep your feet on the platform and your chest on the pad
Brase your abs, brush your ribs with the elbows, look straight forward.

Quality tip: squeeze your shoulder blades every time you row to maximise the effect of the exercise!

Chace the quality and technique and you'll see how much faster your reflection in the morrow will change!

It's a lifestyle not a workout

#121

Biceps burl with a bar!

There is no need to swing ur arms and engage ur shoulders into work. By doing that you are taking workload out of ur biceps.

Get yourself in the set position
Lock your shoulders
Shoulder blades togwther
Bring the bar up from your things to your shoulders and stop approximately fist distance away from then.
Make sure your elbows are pointed down to the floor.
On the way down full extantion to your thigbs.
You want to maximise your contraction by working through full range of movement.

Drop the weight if it's needed.
Quality over quantity

Contact me directly for more info on 07528651239

And remember to have fun

It's a lifestyle not a workout

#121 .fit

Thank you Stas!
Great work!
Strongly recommened for your digital content!
Great specialist, reasonably priced, honest advice and fantastic results!
Contact him directly!
CONTACT HIM!

Only use hyper extension if you are physically ready for it!!!
It takes a lot of prep work to achieve this level.
Great chest overload!
Massive mid core work.
Full body engagement
Focus on your chest contraction.
Don't Arch your lower back.
If you want to make it even more challenging - use slightly less stable base(like we did)
To learn how to get from regular push up to hyper extention call me on 07528651239
Book a session online or face to face.

It's a lifestyle not a workout

#121 .fit

Dead lift
Remember: your main goal is to engage full posterior chain (hamstrings, glutes and back)
Keep your spine alignment neutral

DO NOT break your spine alignment

It will increase risks of injury, slow down the progression, reduce performance level.

Make sure your head is moving together with your torso.

Tip: start with light weight or no weight at all to get your posture and technique right.

Have fun, enjoy and keep it safe!

It's a lifestyle not a workout

Contact me directly if you want to learn more call me 07528651239

#121 .fit

Mountain climbers!
It is so easy to do it right: keep one foot on the floor and another on off the floor, and just run (or walk if you have to)

This exercise is about your core strength.
Keep yourself off balance it'll make your muscles work more.
Keeping both feet on the floor will reduce the productivity.
You want to run in horizontal position, not to jump switching your legs.

Do it right, folks! Don't cut conners and you'll see results!

It's a lifestyle not a workout

#121 .fit

If you want to increase the intencity of your plank by lifting one leg up--lift it up, DON'T rest it on another leg!
By keeping your leg lifted up straight u will increase not just intensity of the exercise through your mid core but also hamstrings and glutes, engaging more muscles into work.

Do it right, folks!
For more tricks of the trade call me, book a slot, let's get started!

It's a lifestyle not a workout

#121 .fit

It's sooo easy!
When lunging : keep your front knee ON TOP of your ancle
work your hips DOWN and UP, not forward and back!
Target: gluits of your front leg
Quads of your back leg!

Do it right, folks!

Book a session! Call me! Let's exercise face to face or online!

It's a lifestyle not a workout

.fit #121

When you lift your feet of the ground for Russian Twists, abdominal curls, oblique curls....
DON'T cross them! Keep your legs and feet parallel : it will improve your posture making your alignment neutral, wich will allow you to target both sides evenly, and it'll improve your blood flow!

Do it right, folks!
Have fun!
It's a lifestyle not a workout

#121

Seriously, you don't need much to have a great workout!
8 steps
1 push up board
2x6kg kettlebells
20meters of tarmac

45min of productive, intense, educational and extremely enjoyable workout!

Get in touch! Book a sesh! Give it a go! Online or face to face.

#121 .fit

The small group personal training sessions have so much benefits! They bring people together! Helping achieve their goals! Spending time together having fun! Productive workouts! Motivativating each-other!
Pushing each other a bit harder! Friendly spirit of competition!
And the list goes on and on and on...

What a fantastic day out with my family 👪 on my birthday!!!
Thank you all soooo much! Love you love you love you!

It's time to get up and challenge your body!
Any day is a fantastic day to exercise!
Exersice makes you feel good! Makes you look good!
Exersice for your mental health!

It's a lifestyle not a workout

Visit my website Www.itpt.fit

Big thank you to my good friend

.fit #121

Don't forget to stretch muscles of your upper body after spin class!
And have fun!

It's a lifestyle not a workout

.fit

What a great morning in the park!
Fantastic 1-2-1 and small group pt session!
Fresh air, exercise and time for yourself is great for mental and physical health and wellbeing.
Come and join me.
Call me on 07528651239
Visit my website Www.itpt.fit for more information.

#121 .fit

Work on your explosive 💣 💥 power! Include plyometric elements into your workouts!
It'll help you to improve your strength, speed and agility.

#121 .fit

I love autumn!
What a beautiful day and workout this morning!
Great start of the day!
Well done everyone!
Small group sessions in the park are incredibly productive, safe and fun!
Keep moving, keep exersicing everyone!

.fit

How about lunges and shoulders?!

Steping back lunge + lateral shoulder raise x4
Steping back lunge + lateral shoulder raise fly to the front x4
Repeat this combos 4times back to back!
Keep your weight appr 10%-15%out of your body weight (if you need to go lighter please do)!
You can always do this exercise without any weight!!!

-feet parallel
-knees in line with your toes
-squeeze back thigh in
-both knees 90*
-body weight evenly spread in between your legs
- lift your weights shoulder hight
-elbows slightly of lock
-keep your chest lifter up
-brase your abs
-keep the tempo steady

#121 .fit

Don't forget who you are!!!🎉 🎉 🎉
.fit

You can make Bulgarian lunge as diverse and interesting as you like!
Try this combo:

4reps with weight above your head
4reps with curl and press
4rounds back to back (R/L)

By keeping your weight in your open side you will increase the work of your stabilisers and mid core muscles. Including curls and press, turns very static and isolated work into compound (full body engagement)
Please, nail the technique of your lunges before moving to Bulgarian lunge.

#121
.fit

Another night and what a beautiful sunset.
Love Yorkshire

.fit

Bulgarian lunge

Please, only go for it if you are confident in normal lunges and technique is spot on.

Back leg is elevated on the bench/step
I prefer to keep my leg on balls of my foot ( it takes the pressure off my ankle and allows me to increase my workload) but you can keep your foot pointed.

- back knee goes down to the floor
- try not to push you front knee forward
- body weight is in between your legs
- hips and shoulders are square to the front
- squeeze back thigh in
- push through the heel of your front leg to activate the glutes

Combo: 4singles into 4 plyometric ( 1 round) 4-8rounds back to back R/L

Target: quads and hip flexor of your back leg, glutes of your front leg

Enjoy
.fit

Triceps dips!!!
Do them right! Do you understand what I mean?
Good!
Keep your hips close to the bench/step... Anything you are pushing from. Elbows to the rear. Fingers forward. Abs in. Push your shoulders down and pump your chest up.


#121 .fit

What a great start of our day! 1-2-1 followed by small group pt sesh!
Hihg intensity! High impact! Great results!
Stability, core, speed, strength, agility training at its best!
So much fun and productivity!
Book your slot now.
Limited spaces
Call on 07528651239
Or visit my website Www.itpt.fit

.fit #121

Book your session today!!! 1-2-1 training! Small group sessions! Online and face to face!
It doesn't matter where you are or what your level is!

Call me on 07528651239

For more information visit my website Www.itpt.fit

It's a lifestyle not a workout

Squat and press.
One of my favourite compound exercises!
Full body engagement! Huge kcal burn! Brilliant improvement on posterior chain strength, helping us jump higher, run faster.
Time under tension will keep your mid core engagement to its highest
Try this combo: 24 squat and press into 8 burpees x4
With as little breaks as possible.
Keep your weight light no more then 20%out of your body weight

#121 .fit

Great example of plyometric glute work.
Curtsy lunge with step up hop!
Great way to develop your outer glutes make your butt look more round, shape fu and firm.
Curtsy lunge : step diagonally back and across. Body weight evenly spread between your legs. Bring back knee down. Keep front knee in line with your toes. Chest is lifted up.
Useful tip : don't push your hips back! Work them down 👇 and up 👆.
On your step up hop. Go as fast as you can hop as high as you can.
Very fast change of direction to the side then up.
Target : glute and outer glute of your front leg. Quads and hip flexor of your back leg.
Lower and mid core should work throughout.
Pkease, make sure the surface is safe to workout on. Keep it clean! Quality over quantity.


.fit #121

Great start of the week guys! Two spin classes!! Wow! That's so much fun! Well done everyone.
Remember : wearing your gym gear all day long is not enough - - you have to do some work!
.fit