Kieran Underground Testimonial Before and After
Kieran Murphy was good enough to give us a quick testimonial on 2 occasions, highlighting his progress and fantastic goals through the Underground Fitness System. Great work Kieran, mucho appreciated!
Kieran Murphy was good enough to give us a quick testimonial on 2 occasions, highlighting his progress and fantastic goals through the Underground Fitness System. Great work Kieran, mucho appreciated!
A list Of the Exercises in the November Issue of Stellar.
If you want to single out a look or body part, perform those exercises for 4 sets, 20 repititions each
For maximal fat burning, perform a circuit:
Do eacjh exercise in order for 20 reps each (no rest between), then take a minute break, and repeat the process
Do this for a total of 2-4 times.
Happy Christmas Look!
High Intensity Circuit. To be done when you cant make it to training. I’ll put more up in time. Its a bit rushed, only had a few minutes before I had someone. Heres the workout:
Jogging on the spot – 1 min
Burpees x 10
Push-ups x 20
20 Seconds REST
Jogging on the spot – 1 min
Mountain Climbers x 100
Squats x 20
20 seconds REST
Jogging on the spot – 1 min
Jump Squats x 10
Plank – 1 min
20 Seconds REST – AND REPEAT!!!!
Do this for a total of 5 sets….
Be sure to stretch before and after (stretching video on blog)
ENJOY!!!!
A sample of a short stretching routine you can do anywhere. It will help elongate most major muscle groups in the body. Be sure to relax and breathe into the stretch, and hold each one for about 15-20 seconds
Yourfitness hosted a Masterclass at the Xpose Xmas Xperience on the 22nd of Novmeber 2010. The mastrerclass was intructed by Patrick Mackeogh and Cormac Keating. The talk was centred around proper daily nutrition and an intorduction to kettlebell training.
Instructions in video. Perform 3-5 circuits as directed by instructor.
Client Daragh Geraghty doing Atomic Pushups on the TRX as part of the “Ripped Fast Program”. He’s using dumbbells to get deeper into the push-up, developing more of his chest. The combined effort of the knee tucks works his core for a full body moovement.
This is a small circuit I put together for Sinead while away in Abu Dhabi. Its a bit rushed as I tried to get it done and up asap for Sinead before a busy evenings training.
Floor Circuit
Perform 3/4 times with 1 minute rest between: (Beginner/Inter/Advanced)
Jogging on spot/ skipping/ treadmill (30s/45s/60s)
– Push-ups (10/20/Max)
Jogging on spot/ skipping/ treadmill (30s/45s/60s)
– Lunges (10/20/Max)
Jogging on spot/ skipping/ treadmill (30s/45s/60s)
– Crunches (10/20/Max)
Jogging on spot/ skipping/ treadmill (30s/45s/60s)
– Floor Inverted Push-ups (10/20/Max)
Jogging on spot/ skipping/ treadmill (30s/45s/60s)
– Plank (30s/45s/60s)
Jogging on spot/ skipping/ treadmill (30s/45s/60s)
1 min rest … Repeat again 2/3 times (change intensity if fatigued)
good stretch afterwards holding for 15 seconds each.
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