Jack Cardy Fitness

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Helping adults 30+ stay strong & capable
🏋️ Personal training for longevity
🤲 Strength, movement & recovery focus
📍Private gym Chelmsford CM1 + Online
👇 Apply here

11/10/2026

Sat at a desk all day? Save this to try!

Here are 3 dynamic stretches I’d prioritise to get your body moving again:

1️⃣ World’s Greatest Stretch mobility for your hips, upper back and thoracic spine

2️⃣ Downward Dog to Cobra move through a comfortable range to mobilise your spine and stretch the posterior chain

3️⃣ Dynamic Hip Flexor Stretch open up the front of your hips after long periods of sitting

Try 10 reps of each and make movement part of your day! 💯

08/10/2026

Join me for a weighted dip session!💪

I love weighted dips because they’re almost like the squat for the upper body, a simple, heavy compound movement that builds serious strength! 💯

They also transfer really well into my calisthenics work, helping me build the strength and control needed for more advanced skills.

The approach: warm up → gradually build the load → hit the heavy sets → finish with a back-off set.

BW → +35kg × 5 → +40kg × 4 → +50kg × 4 → +50kg × 3 → +20kg × 10

Progressive overload, quality reps and good technique. That’s the game! 🔥

Thinking about personal training but not sure if it’s right for you?I’m offering 4 introductory 30-minute PT sessions! ...
05/10/2026

Thinking about personal training but not sure if it’s right for you?

I’m offering 4 introductory 30-minute PT sessions!

This is a chance to:

• Discuss your goals
• Experience how I coach
• Get a feel for the facility
• See whether 1-to-1 training is right for you

No pressure and no obligation just a chance to try it before committing to PT.

Available until Friday.

DM me enquire about one of the available slots!

Thinking about personal training but not sure if it’s right for you?I’m offering 4 introductory 30-minute PT sessions! T...
05/10/2026

Thinking about personal training but not sure if it’s right for you?

I’m offering 4 introductory 30-minute PT sessions! The Performance Centre

This is a chance to:

• Discuss your goals
• Experience how I coach
• Get a feel for the facility
• See whether 1-to-1 training is right for you

No pressure and no obligation just a chance to try it before committing to PT.

Available until Friday.

DM me enquire about one of the available slots!

04/10/2026

Clicky, clunky shoulders? 👀

Try these 3 simple shoulder mobility exercises to improve movement, control and range of motion.

Perfect as a warm-up before training or if your shoulders feel stiff and restricted.

Give them a go and see how your shoulders feel! 💪

01/10/2026

If I was starting calisthenics again, these are the exercises I’d prioritise 👇

Core: Hollow holds build core strength and body control!

Dip bar: Scapular shrugs + holding the top position. This gets your shoulders and joints used to supporting your bodyweight while building control for different pushing variations!

Pull-up bar: Scapular pulls + dead hangs. Great for learning scapular control, building grip strength and getting comfortable supporting your bodyweight from the bar!

Build the foundations first, then progress into more advanced variations!

27/09/2026

Train together. Get stronger together.

Duo personal training gives you the benefits of coaching while training alongside a friend or partner!

Sessions are tailored to each individual, with exercises and programmes adjusted around your goals, experience and any injuries or limitations!

I offer Duo Personal Training from a non crowded private personal training facility in Chelmsford!

Want to train with a friend or partner?

DM me “DUO” to find out more!

23/09/2026

The Jefferson curl is a great movement for working through the hamstrings and lower back, especially if you spend a lot of time sitting during the day.

As you lower, think about creating a C-shape through your back, slowly rolling down one vertebra at a time.

Once you reach the bottom, relax into the position and spend a few seconds there, allowing the hamstrings to lengthen before slowly coming back up.

Keep the movement controlled, start light and gradually build your range and load over time.

A simple movement that can be a great addition to your warm-up or training routine!

20/09/2026

3 of my favourite dynamic stretches to use before training!

I like using dynamic movements as part of a warm-up to gradually get the body moving, increase range of motion and prepare the joints and muscles for the session ahead.

These are great if you’re feeling a little stiff or want to loosen up before lifting, running or doing more athletic movements.

You don’t need a long, complicated warm-up, a few controlled movements that take your body through comfortable ranges of motion can be enough to get you ready to train.

Save this and give them a try before your next session!

15/09/2026

From band-assisted to 3 clean, unassisted muscle-ups.

We’ve focused on keeping the legs together, controlling the movement and making every rep smooth and effortless.

Weighted pull-ups have also helped build the strength needed to progress the muscle-up, alongside gradually reducing band assistance.

Looking to train or progress in calisthenics? DM me:“CALISTHENICS” and let’s chat! 💯

Address

Pure Gym
Chelmsford
CM26JX

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