profile

Hi! I'm Sam.

Your time saving strength workout for this week [use it]

Published over 2 years ago • 2 min read

One of my clients is off on business to Australia and NZ over the next two weeks. She's a highly decorated RAF personnel.

One of the issues, besides getting over jet lag is the limited time she has to train, around 30 mins per day - 5:30am to 6.

It's a horrible time to train at the best of times, let alone jet lag creeping its way in and trying to throw you off course. Couple that with menopause, and a decrease in strength (due to time of training and the late-night traveling), here's what I suggested:

Density Set A

6 x TRX Rows​

8x Reverse Lunges/leg​

Set a timer for 12 minutes and aim to get as many sets in as you can in that time.

For the reverse lunges, if you don't have dumbbells, wear a rucksack and stuff it with books. It'll make it harder. You can keep it on for the rows. Just tighten it

Density Set B

6 x Hand Release Press Ups​

8x TRX Hamstring Curls​

12x TRX Y Raise​

Set a timer for 12 minutes and aim to get as many sets in as you can in that time.

For the hand-release press-ups, lower yourself as slowly as you can until you're flat on the floor. Then aim to push your body hard off the floor to return to the start.

The TRX uses the same length for the following two exercises.

Density Set C

​Core Crusher​

I've set up the last part for a bit of fun. There are 3 exercises, 4 mins on the clock. Get as many rounds in as you can whilst your abs are burning!!

She took a TRX with her, it's one of the best bits of equipment actually when you compare what you can do with it against the space it saves and the difficulty levels it reaches.

She'll hopefully be training every other day so I've created three of these style workouts for her to keep her entertained.

I know she'll crush it.

Give it a go and let me know what you think,

~ Sam

💪

Get Coached By Me

If you're struggling with results and want to get healthier, leaner and stronger -- Hit the button

​Learn More →​

🌯

Grab My Recipe Books here...

If you want to start eating healthier, with quick high protein, low calorie ideas -- Grab this

​Get Cooking →​

📉

Need to track progress?

Not sure if you're making progress in the gym and need a way to track your consistency?

​Grab Your Free Health Tracker →​
​

Hi! I'm Sam.

Strength Coach and Personal Trainer

I'm a strength coach with my own private studio nestled in Northwood high street.

Read more from Hi! I'm Sam.

Yesterday a few hundred thousand 18-year-olds opened an envelope (or a phone screen) and found out their A-level results. If that was you, your kid, or someone you know — well done. Genuinely. However it went, I hope it opens the door you were hoping for. I remember that feeling well. But there's a different grading system I think about more, and it's from when I was 13 or 14, playing for QPR. We got graded too. Every session, every match — handling, command of your box, footwork, leadership,...

11 days ago • 2 min read

Hey Reader, One of the biggest frustrations I hear from people training at home is this: “I’ve only got light dumbbells / kettlebells… so I can’t really progress.” That’s simply not true. Progression is not limited to adding heavier plates to a barbell. While increasing load is the most straightforward method in a gym setting, it is only one of many ways to challenge your muscles. In fact, if you understand how to manipulate tension properly, you can make light weights feel brutally...

6 months ago • 4 min read

Hey Reader.You're entering the time of year when every weekend becomes booked up with Christmas drinks, and socials involving copious amounts of alcohol, excessive food and a real desire for comfort food. But how can you navigate all this and progress towards your goal? In today's issue of Lean Lifts, you'll find out how. Let's go. Managing Expectations around Christmas socials Before anyone tells you the average weight gain over Christmas is like 5lbs or something. It isn't. It's closer to...

almost 2 years ago • 4 min read