Getting a little bored of your usual workout routine? Here’s my film hero themed workout inspired by some of my favourites including Rocky, Bruce Lee and Jean-Claude Van Damme. These moves are the true hallmarks of a physique built for those who want to bullet proof their body and kick ass when the time calls!
1. Plyometric Box Jumps (10 reps x 4 Sets)
Plyometric jump training continued over a longer period of time can increase peak bone density and improve explosive performance.
2. Sprints (60 sec x 4 Sets)
Sprinting improves brain function, cardiovascular health, fat-burning capacity and muscle fitness and endurance.
3. Snatch (6 reps x 4 Sets)
The Snatch and Clean & Jerks’s explosive nature is what produces their unrivalled benefits. With the Olympic lifts, the propelling of weight and the demand for full range motion preserves the joints and strengthens the ligaments. These skill-intensive and should not be attempted without the supervision of a skilled instructor.
4. Clean & Jerk (6 reps x 4 Sets)
(See above)
5. Round House Kicks (10 reps x 4 Sets – Left & Right Side)
This explosive, multidimensional exercise target your inner and outer thighs, quads, and hamstrings in one dynamic shot.
6. Cross Punch (10 reps x 4 Sets – Left & Right Side)
Other than being a great stress reliever, cross punches are a fun way to stay fit and tone the arms, shoulders and entire upper body.
Some of these moves are extremely specialised so always consult a professional as these exercises can lead to injuries if they are not performed correctly.
Stay Healthy,
Adam White
London Personal Trainer
The back functions as a total body core muscle by holding your body together and combining the power generated by all your limbs which is why it’s vital that you keep it in the best shape possible throughout life. I’ve put together the ultimate back workout which consists of three moves covering the lower, mid and upper back.
Lower Back
– Hyper Extensions
– Good Mornings
– Stiff Legged Deadlifts
Mid Back
– Deadlifts
– Prone Rows
– Bent Over Rows
Upper Back
– Pull ups
– Wide Grip Pull Ups
– Reverse Flyes
The rep range and weight will depend on whether your goal is strength, aesthetics or rehabilitation but always consult a professional as many of these exercises can lead to injuries if they are not performed correctly.
Stay Healthy,
Adam White
London Personal Trainer
Early this year I got to work with the great people over at BT lifestyle to produce a summer workout series which is now available online!
Click the links to watch the videos below…
1. Bye Bye Bingo Wings! – WATCH NOW
Sculpt and tone your way to summer-ready arms with our speedy workout. Individually, these biceps and triceps toners will amp up your regular workout. Done in a sequence a couple times a week, and you can say goodbye to those bingo wings.
2. Lunge Your Way To Great Legs – WATCH NOW
Perfect your pins with this easy-to-do leg workout and get ready to strut your stuff. Individually, these leg exercises will amp up your regular workout. Do them together in a sequence just a couple of times a week, and say hello to shapely legs.
3. The Best Bum-Toning Workout – WATCH NOW
For a derriere to die for try these simple bum-blasting exercises, time to tone up! Individually, these bum exercises will add va-va-voom to your regular workout, but do them together and in just a couple of times a week you’ll have behind to make Beyoncé jealous.
Let me know what you think and what workouts you would like to see more of in the future!
Stay Healthy,
Adam White
London Personal Trainer
Mix & Match Athletic Disciplines For Optimal Results (Workout)
You take 3 types lifts for every workout from each athletic discipline. The three lifting styles for me are:
- Olympic
- Powerlifting
- Bodybuilding or Body toning
Here’s an example workout plan:
– Snatch (Olmypic Lifting) 12 reps down to my 1 rep max, probably 7-10 sets
– Deadlift (Powerlifting) 5-7 sets x 1-6 reps
– Bench Press (Body Building) from 15 reps down to my 1 rep max.
I will usually do 1-3 exercises per workout as it helps maintain focus and get the mosts benefits from my most responsive exercise.
Do this workout 1-2 times daily and you’ll see some amazing results.
Stay Healthy,
Adam White
Physiologically how you hold yourself is absolutely essential in how you will be perceived as well as how confident you feel.
By standing tall you’re instantly perceived as a confident person whilst swaying, rocking, and standing on one foot can all reveal inner anxiety. By utilising breathing techniques and targeted exercises you can quickly train yourself to stand tall and with an authoritative presence. This will allow you to fully direct your energy at those you engage with plus it can also influence positive hormonal releases in the body.
When it comes to good posture, your back muscles are of absolute importance. Without a strong lower, middle and upper back, your shoulders will naturally slump and your head ends up facing or looking down at the floor, which is not a good look when you’re trying to win business or addressing a room full of people.
To strengthen and develop a confident posture, it’s vital that you work on exercises that help to lengthen and strengthen the spine. Inchworms paired with deadlifts, seated rows and prone rows, back extensions and planks are all great exercises but should be done with strict form.
Regularly stretching the chest and learning to deepen your breath are also great ways to improve your posture as hunching and tightness restricts your ability to breathe deeply and diaphragmatically.
People who are anxious, have panic attacks or are often stressed out breathe erratically and/or shallow. By learning to breath deeply, slowly and confidently, not only can you reduce these symptoms it will also strengthen your breath and improve your overall posture.
Deep confident breathing is always slow and deliberate. Here are a few methods to improve your breathing strength and your posture:
Try breathing in for 4 seconds holding it for 4 seconds and exhaling for 4 seconds.
Lay on your back and put your hand on your stomach, when you breathe in allow your stomach to rise pushing your hand upwards this helps you to become more mindful of every breath.
Breaking old body-language habits takes time, practice and dedication but it might be just the thing holding your back from that promotion, that contract or that new relationship so get in the gym and start striking your most powerful and expansive pose today!
Healthy Regards,
Adam White
Here’s the fifth video in my new series, answering the questions that matter most to you.
Question 5 – What Are The Best Exercises For Filming Your Butt?
Quick Video Exercise Summary
- Back Squats
- Deadlifts (Only if you don’t have back issues)
- Plyometric Step Ups
- Hyper Extensions
Do you have a question? Feel free to send me it over in any of the following ways…
Facebook: https://www.facebook.com/AdamWhitePT
Twitter: https://twitter.com/awptsuk
Website: https://www.awpts.com/contact-us/
Happy Training,
– Adam White
Here’s the fourth video in my new series, answering the questions that matter most to you.
Question 3 – I Work Out, Why Do I Still Have Man Boobs?
Quick Video Summary
- Fat in the pec is caused my excess oestrogen.
- Reduce alcohol and sugar intake to reduce oestrogen dominance.
- Do these 3 exercises; Incline barbell press x 10 reps, Incline flys x 15 reps, Pushups with a double bounce x 10 rep – Complete the Exercises back to back for 5 sets.
Check on my Lean Warrior Programme – Reducing the Oestrogen Effect Ebook here : https://sellfy.com/p/7X1Q/
Do you have a question? Feel free to send me it over in any of the following ways…
Facebook: https://www.facebook.com/AdamWhitePT
Twitter: https://twitter.com/awptsuk
Website: https://www.awpts.com/contact-us/
Happy Training,
– Adam White
Here’s the third video in my new series, answering the questions that matter most to you.
Question 3 – What Is The Best Way To Reduce Cellulite?
Quick Video Summary
- Cellulite can effect men and women.
- Exercise will help to firm up the skin.
- Good nutrition will help you to drop the body fat.
- Start daily self massage to break down cellulite pockets.
Do you have a question? Feel free to send me it over in any of the following ways…
Facebook: https://www.facebook.com/AdamWhitePT
Twitter: https://twitter.com/awptsuk
Website: https://www.awpts.com/contact-us/
Happy Training,
– Adam White
Here’s the second video in my new series, answering the questions that matter most to you.
Question 2 – Can You Lose Fat And Gain Muscle At The Same Time?
Quick Video Summary
- Focus on one specific goal, fat or muscle gain.
- Get lean first and build from there.
- Have a proper nutrition, exercise and supplement plan.
Find out more about my Lean Warrior Programme here: https://sellfy.com/p/7X1Q/
Do you have a question? Feel free to send me it over in any of the following ways…
Facebook: https://www.facebook.com/AdamWhitePT
Twitter: https://twitter.com/awptsuk
Website: https://www.awpts.com/contact-us/
Happy Training,
– Adam White
Here’s the first video in my new series of answering the questions that matter most to you.
Question 1 – What Are The Best Exercises For Burning Fat?
Quick Video Summary
Back Squat
Get your upper traps underneath the bar while lining your thumbs onto the bar in line with your shoulders. Stand up straight with your feet hip width apart and your toes pointed slightly outwards. Take a step away from the rack. Keep your chest up and stick your bottom out, opening up the knees and sitting in a deep squat. Stand up maintaining a straight spine. When squatting down breathe in and as pushing back up breathe out.
Deadlift
Deadlifts are by far one of the best exercises for producing overall strength. But even more than that, they can even help you improve your physical appearance too. Deadlifts will allow you to build muscle in your upper and lower back, glutes, and hamstrings.
Bench Press
For the goals of improved strength, increased muscle size, improved athletic function, and improved general fitness, the bench press is the best exercise for the upper body.
Do you have a question? Feel free to send me it over in any of the following ways…
Facebook: https://www.facebook.com/AdamWhitePT
Twitter: https://twitter.com/awptsuk
Website: https://www.awpts.com/contact-us/
Happy Training,
– Adam White
Here is a quick workout that will help you to improve your posture and sculpt some beautifully shaped glutes!
This workout will rev up women’s testosterone, and metabolism turning bingo wings into slender arms and wobbly guts into carved abs.
A) Deep barbell back squats x 20 reps
B) Push press x 5 reps
C) Hanging leg raises x 10 reps
Complete these moves back to back (tri sets) For 7 Sets.
The results will shock you!
Adam White
Twitter @awptsuk
Join Me On Google+
New Ebook Now Available – Lean Warrior Programme – Combating The Oestrogen Effect: https://sellfy.com/p/7X1Q/
The key to results in the gym is to do very few things well and intensely. This workout is great for posture and building muscle because it focuses on big movements for the best results in the shortest amount of time.
A) Behind The Neck Presses 8 reps x 6 rounds
B) Deadlifts – 12 reps / 10 reps/ 6 reps / 5 reps / 4 reps / 3 reps
C) Bent Over Rows 10-12 reps x 6 Rounds
Each move is done straight after the other without rest but take a minute or two between sets.
(Keep the weight challenging around 50-60% of your max)
This kind of fast paced strength work will get your metabolism fired up and the fat dripping off of you.
Happy Training,
This week my aim was to work the whole body out in split routines. Split training basically breaks up your workout down so that each day you are training a different group of muscles.
The benefits of split training is that there is much less general fatigue occurring, you can focus more intently on muscle groups which often leads to a higher quality workout. Splits are great for those who don’t want to spend too long in the gym as they are fast paced and intense meaning you could be in and out in as little as half and hour to forty five minutes.
Here is my week of splits broken down:
Firstly, complete one warm up set, then find a weight that is 70% of your max and complete 3 sets of 8-12 reps on each lift.
Day 1 – Squats
- Back squats
- Front squats
- Lunges
Day 2 – Deadlifts
- Narrow grip deadlifts
- Wide grip deadlifts
- Prone rows
- Pull ups
Day 3 – Chest & Back
- Flat bench press
- Incline bench press
- Flyes
- Dumbbell rows
- Prone rows
- Bent over barbell rows
Day 4 – Arms & Shoulder
- Military press
- Reverse flyes
- Skullcrushers
- Bicep pull ups
- One arm cable curls
- Use a weighted plate for overhead tricep extensions
- One arm cable tricep press downs
The aim here is to do a workout that balances out your entire body so for every upper or low body push there will also be an upper or lower body pull, this is great for improving your posture and getting lean fast.
Happy training,
Having written hundreds of training programmes for myself and my clients over the years, I’ve come to realise that the best results come from high volume sets and keeping workouts simple and restricted to just a few core moves.
For example, picking four compound exercises (moves that involve more than one joint and muscle group) and mastering them in order to achieve optimal tension in the lift delivers greater results than several singular muscle lifts.
The other thing I’ve found to be extremely effective is getting clients to focus on the speed in which they lift and lower the weight. The faster you lift, the better the results. Fast lifts activate more of the muscle fibers which have more potential to grow. As for lowering, four seconds has shown time and time again to be the perfect amount of time under tension to achieve a full stretch within the muscle as well as improving form and control.
Here’s are a few workout suggestions that may be worth a try:
Ladies
- – Squats & Dead lifts Supersetted 12–20-Rep Range x 5 Sets
- – Bent Over Rows 12–20-Rep Range & Swiss Ball Planks with feet on the ball (60 Seconds) x 5 Sets
Gentlemen
- – Shoulder Press Supersetted with Bent Over Rows 12–20-Rep Range x 5 Sets
- – Prone Rows 12–20-Rep Range followed by 60 Seconds on the Boxing Bag x 5 Sets
Feel free to let me know how you get on.
Happy Training,
Hey guys & girls, just a quick workout for those looking to improve their posture, strengthen their upper body and bullet proof their spine.
A)Shoulder Press
B)Reverse Fly
Superset x 4
A)Seated Row
B)Skullcrushers
Superset x 5
A)Push up hold with toe taps
B)Sprints
X 4
*Supersets are consecutive sets of exercises designed to work opposing muscles and are usually done with minimum rest between sets.
This workout is great for those who spend a lot of time at their desk as it helps to strengthen the stabilising muscles of the spine, warding of back pain.
Happy training,
A lot of people tell me that they’re hitting the gym and I always compliment them on their habits and good intentions. However, I always ask them…
“Are you getting the results you really want?”
90% of the time I get an absolute no and then asked if I could give them any quick tips or advice.
One of the first things I do with all of my clients is to take a complete body fat measurement in twelve hormonal areas. This helps me to quickly expose each person’s individual strengths and weaknesses. Whilst lean muscle and a fast metabolism show good strength and wellbeing, excess fat and inflammation would clearly reveal weakness and expose less than ideal health.
When my clients come to terms with the fact that their hormones could be holding them back from achieving their ideal physique, they’re surprised when my first port of call is to implement lifestyle changes away from the gym including, reducing sleep stress, optimal nutrition and increasing fluid intake followed by a full targeted workout regime. So, my question to a lot of people out there is…
“Why are you still going to the gym week in, week out if you’re not getting the results you desire?”
It may be rich coming from a personal trainer suggesting that you should look in to finding a coach to get fit and healthy, but just as you wouldn’t start building your own house without a solid understanding of physics, by not knowing your own body, you’re going to end up with a mess (hormonal imbalances, postural problems, injuries etc) and far from your ideal physique. As Albert Einstein once said…
“Insanity is doing the same thing over and over again but expecting different results.”
Maybe it’s time you changed the game.
Adam White’s Training Packages: https://www.awpts.com/clients/pt-packages
Call to book a consultation today: 07545 560178
Annalisa, one of my clients, has successfully managed to drop a dress size this week since starting training with me. Using circuit training incorporating the big posterior chain lifts, core strengthening and body weight exercises she can now fit into her Karen Millen dress for the first time in her life.
Firstly, I’d like to congratulate Annalisa for her persistence and hard work in the gym but also as a thank you to all those who ‘like’ us on Facebook and follow the blog, here’s one of the circuits that helped Annalisa get the results she wanted fast, Enjoy:
1. Deadlifts 10 reps x 50kg
2. Front Squats with two 10kg dumbbells in each hand x 12 reps
3. Push ups x 10 reps
4. pull ups x 10 reps
5. ball crunches with an 8kg ball x 15 reps
6. ball rotations with an 8kg ball x 20 reps
7. back extensions x 15 reps
Complete 4 rounds of this circuit and you’ll be back in to that dress, jeans or trousers in no time.
– Adam White
Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. Supersets are excellent because they boost the release of anabolic hormones like testosterone, which is responsible for muscle growth and fat loss.
Some more benefits of doing Supersets:
- Save time.
- Increase intensity.
- Overload your muscles.
- Keep things interesting.
- Add variety into your workouts.
Here’s a superset workout I put together for a client this week to improve their core strength and posture, give it a go and let me know how you feel.
The butt consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They work together to help us move our legs in all directions. The butt can also become a fat burning machine when worked in the right way as well helping to strengthen and stabilize the back to improve posture.
Here’s a butt and core circuit I give to my clients, give it a go a in no time you’ll have a shapely, sculpted and cellulite free backside.
Squats x 10 reps
Lunges (weighted) x 10 reps
Lunges with curls x 8 reps
Lunges with shoulder presses x 8 reps
Burpees x 10 reps
Hanging leg raises x 10 reps
Swiss ball plank x 60 secs
Skip 60 secs
**Complete 4 rounds of this circuit**
Have fun.
Morning guy and girls, here’s a quick workout I put together that is perfect for building a solid core, improving balance and overall strength:
Lunges weighted x 20
Lunges with bicep curls x 20
Lunges with shoulder presses x 20
Single arm shoulder presses x 10
Chin ups x 10 (assisted if necessary)
Sprints – 100m x 3
Complete this workout 2-3 times per week to become a lean warrior in no time.
For those of you who find yourself storing fat around your waist and stomach after indulging on a summer holiday abroad, here’s a quick core detox workout I give to my clients to get them back in to shape quickly.
Inchworms x 10
Push up plank 60 secs
Side planks 30 secs each
Aleknas x 15 reps
5 warm up sets using a 50 meter distance.
70% max speed
80% max speed
90% max speed
100% max speed
100% sprint timed x 4 sets with 30 secs recovery between each set
Repeat both the core drills and run/sprint drills for 3 sets and you’ll be back in shape in no time!
Don’t forget to record your fastest sprint time for future use and reference.
Abdominal and core training is one of the most popular areas of focus for people who strive to get that illusive “six pack”. The abdominal muscles respond well to training, but it’s important to combine core and abdominal training with aerobic exercise to reduce the layer of fat that can cover even the most well defined muscles. Here’s a great workout to help you reveal the abs that are lurking beneath:
1) Inchworms x 10
2) High kicks straight leg x 10-20 each side
3) Push up position plank rotation (Arm up & reach under & across) x 10 each side
4) Mountain climbers x30
5) Leg raises x 15
6) Bicycles x 40
7) Back extensions / dorsi raisers x 15
8) Sit ups x 20
3 sets of each
Finish it off with Sprints – 45secs at top speed x 5
Here’s a quick fat loss workout that fires up the legs and hips and helps you burn some serious calories, try 12 reps on all moves for 5 rounds:
1) Olympic Back Squats
2) Wide Grip Deadlifts
3) Prone Row (look slightly up stretch down, pop back up and pull shoulders back)
4) Hip Thrusts On Stability Ball (roll in & out push fast release slow)
Let us know how you get on!