Daily Archives: October 11, 2017

FitFarms Gym Toning Routine

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FitFarms weight Loss Retreat Gym Toning Routine

Day 1: Legs and abs

Warm up: 15 minutes cardio
Sumo squats/lunges
3×10-12 reps
(20-30 seconds rest between super sets)
Cable kickbacks/deadlifts (single leg if you can)
3×8 reps a side
(20-30 seconds rest between supersets)
Side to back barbell lunges/single leg press
3×12 reps per side
(20-30 seconds rest between supersets)
Abs rollouts/cable wood chops (in lunge position)
3×15 reps (20-30 seconds rest)
Window wipers/reverse crunches
3×12 (20-30 seconds rest)

Day2: Shoulders arms and cardio

Arnie press/lateral raises
5×10 reps (20-30 seconds rest between supersets)
Upright row/reverse flyes
5×10 reps (20-30 seconds rest between supersets)
Bench dips/kickbacks
5×10 reps (20-30 seconds rest between supersets)
Incline close grip press ups/over head extensions
5×10 reps (20-30 seconds rest between supersets)
20-30 minutes high intensity cardio of your choice..

Day3: Legs and abs

Lunge and twist with barbell
Side lunge with reverse woodchop
V-sit-ups
Elbows to knees
Windmills
Stiff leg deadlifts
Good mornings
Mountain climbers
Treadmills
3×1 minute 10-20 seconds rest between sets 30-60 seconds between exercises

Day4: Chest and back and cardio

45 minutes cardio x-trainer medium resistance constant pace
Pullovers hips raised
Single arm row a side
Dumbbell flyes with legs raised
5 x 10 reps 30 seconds rest between sets
Cable flys
Straight arm pulldowns
Single arm single leg cable rows
5 x 10 reps 30 seconds rest between sets

As always warm up and cool down properly before and after exercise.

Take a look on our YouTube channel if you need any help or ideas..

Off to Javea Spain for another Amazing Fitness Boot Camp

javea spainSpain Fitness Camp again!! Safe to say I’m looking forward to beach workouts, evening walks, pool time, sunshine, Spanish food, beautiful views and last but not least a whole new set of clients to work with! Oh!! Table tennis!! That to!

But anyway… the weather is set to be fantastic this week and our villa just outside Javea called villa la finca is set perfectly below the Montgue mountain with some amazing blue skies the views all round will be amazing.

Once we land we will have the night in Javea port as we won’t get access to the villa until tomorrow so we will get chance to experience the last night of their local festival the celebration is going to be amazing, I can’t wait!

So I’m off to get some sleep whilst on the plane because I don’t think I’ll get much when I land..