BeginFit

Strengthen your upper back muscles with this exercise

The Reverse Fly is best done lying face down on a bench so that you can focus on maximal muscle contraction and moving through your shoulders

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If you lift weights with good technique within your capacity, you will never get injured in the gym, but most people skip the first step: good technique. 

If you want to get fit, you must train functional movements, but you obviously don’t want to get injured in the process; therefore, you must learn proper technique to move with confidence and safety in the gym. 

I’m going to show you how to apply three principles to your training to learn proper technique for any functional movement, so you can stop feeling awkward when lifting in the gym and look after the long-term health of your body.

Watch full video on Youtube (link in bio)

You need to train with intensity to see the best results in the shortest amount of time

The best way to do this is with a timer

Intensity is doing more work in less time, so set a timer and race it.

Whether it's 20 seconds or 20 minutes, in that time, complete the work as fast as possible

This will produce an unmatched stimulus which will give you greater progress in your fitness than anything else

In this video the workout I'm doing is the following

As many reps as possible of

5 rounds 20 seconds work/ 10 seconds rest
Burpees

Into

5 rounds 20 seconds of work/ 10 seconds of rest
Bent-over Sandbag Rows

Into

5 rounds 20 seconds work/ 10 seconds rest
Sandbag Squat Cleans

Short, share, intense

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Want to feel amazing all the time?

Your brain is in dire need of intensity, just as your body is

When you put yourself in short-term stressful situations, to cope with that your brain will flood you with feel good chemical throughout your body

Regular exposure to high intensity with training will lift your baseline mood and make you feel happier and more motivated

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Results are guaranteed when you pair these 2 concepts

1. Technique - when you move with good technique, you have efficient movement, which allows you to do more work with a reduced risk of injury

2. Intensity - when you can really push yourself to the end ranges of your capacity, you will be amazed by the results you will see

If you can consistently pair these two concepts together, you will have a powerful training program that is guaranteed to bring you life-changing results

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Stop wasting your time in the gym

Most people avoid intensity like it the plague

But for you to see bigger results in less time you need to up the intensity

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Don't waste your time

Warm ups don't need to be boring or time-consuming

1. Increase your heart rate with big functional movements

2. Increase the range of motion of each joint

3. Activate muscles needed for the session ahead

Keep it simple, keep it efficient

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Don’t skip this

So many injuries in the gym can be avoided by learning proper technique

We often obsess over the weights and the reps, but so much fitness can be gained from improving our technique

Technique is doing more work with less effort

The more work we can do with the least amount of effort, the harder we can push and the more results well see

Start focusing on your technique

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Don’t make the mistake of doing too much

The more you add to your training sessions the more you dilute the stimulus

Instead of training everything all in one session, segment your training to these 3 sections that could be completed in 30 minutes or spread out across an hour

1. Warm-up: 10-15minutes
- increase your heart rate
- mobilise tight joints
- activate weak muscles

2. Strength/ technique: 10-20 minutes
- practice proper technique of the movement
- have 1-2 warm-up sets
- Hit your main working sets

3. Conditioning: 5-15 minutes
- Train with intensity
- hit a variety of time domains to train different energy systems
- this is the best bang for your buck for improving your metabolism and getting the most out of your training

Schedule your workouts like this for 4 weeks and watch your fitness improve

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