AMA Training

Dragon Rows.

Power✅ - Strength✅ - Muscular Endurance✅

While using two dumbbells that are as heavy as possible, row the weight up until your hand touches your outside chest. Shifting your weight from one arm to the next is a must while keeping as horizontal as possible.

One of the best ABS exercises money can’t buy!!!

Dumbbells Curl & Press.

This is definitely one of my go to exercises to fire up your entire body.

Base the weight on what to can shoulder press using 2 x DB.

Using a fast explosive curling motion make sure the DB very briefly touch your shoulder before driving the DB overhead.

Always aim to complete 3 sets until failure is reached.

Pause DB Thrusters.

Using 2 x Dumbbells in a slightly offset front squat position, squat deep, pause, come out the squat and thrust the dumbbells up and overhead.

It’s a great exercise for overall conditioning and strength building plus it burns lots of calories.

Reps x 8
Set x 3
Rest 90 seconds

Kettlebells Dragon Rows into Press ups.

This combination is great for increasing tension through your arms, shoulders, chest and core muscles.

Use 2 x Kettlebells that are as heavy as possible to pull to place more stress on your biceps and back plus it make the balance a lot easier

Offset Training.

Using two different weighted Kettlebells or Dumbbells to place more focus on firing up your stabilisers and to think about your movements.

Today was kneeling S/A Shoulder Presses.

Loved the session!

Deadlifts

Deadlifts are one of the 6 fundamental exercises that you need to program into your weekly training.

The deadlift in this video is a conventional deadlift however if your body don’t like this type of deadlift you can change it for

1 - BB Sumo Deadlift
2 - KB Sumo Deadlifts
3 - KB Deadlift
4 - Hex Bar Deadlifts
5 - DB Deadlifts feet close

I personally don’t like doing a conventional deadlift and much rather prefer doing them using two dumbbells.

AMA 2.0 coming soon!!!!

5 weeks long
20 training sessions
5 home training sessions
Lots and lots of H2O

Let’s finish 2020 strong and get yourself as fit and strong as possible ready for 2021.

Assault Bikes,

The assault bikes are a great overall conditioning and fat burning exercise.

Using so many muscles at anyone time you are guaranteed a great workout.

Today I had the privilege of training 3 sisters and boy did they all enjoy the bike!

KB Front Squats.

Becky is doing front squats with two 12kg Kettlebells.

Controlled downwards phase with a quick upwards thrust.

5 x 5 reps