Glen Abrahart - Fitness Trainer

Nice easy one for this week’s gym challenge: Ninja Tuck Jump. Don’t forget to post your video and tag me in on it.

Making the most of the sunshine and practicing some Steel Mace Flow as I’m thinking about taking the Level1 Steel Mace Flow Instructor Certification.

Steel mace flow is one of the most effective ways to train the body as a complete, connected system. Unlike traditional strength training, it links the hips, core, shoulders and arms through fluid, multi-directional movement. The offset load challenges your body to stabilise, rotate and transfer force efficiently—building real-world strength, improving posture, and developing a resilient, “bulletproof” core.

It’s also incredible for shoulder health and mobility. The flowing, circular patterns strengthen the rotator cuff and improve control through extended ranges of motion, helping to reduce injury risk while increasing usable mobility. At the same time, it builds coordination, timing and athleticism, sharpening how your body moves rather than just how it looks.

Beyond the physical benefits, steel mace flow brings a powerful mental element. The rhythm and focus required create a “flow state” that many describe as moving meditation—reducing stress while improving concentration and body awareness. It also delivers a serious conditioning effect without feeling like traditional cardio, making it both challenging and enjoyable.

Ultimately, steel mace flow is more than just a workout—it’s strength, movement, mobility and mindfulness combined into one dynamic practice that keeps training engaging, effective, and sustainable long-term.

This weeks gym challenge. Hold a Copenhagen plank for as long as possible. Simples. Don’t forget to post a video and tag me in on it.

So I saw this challenge on Instagram and thought it looked dead easy. After about 50 attempts this is the best I could do 🤣🤣

Kettlebell & Bodyweight HIIT Workout

Perform each couplet 3 times for 40 seconds of work and 20 seconds of rest followed immediately by 1 minute of core/abs work

Rest 1 minute between rounds

A1: Alternating Russian/American Swing
A2: High Knee Claps

Core 1: Kettlebell Dead Bug

B1: Alternating Row/Deadlift
B2: Touchdown Twists

Core 2: Plank Pushovers

C1: Alternating Clean-squat-press
C2: Alternating Heel Touch Jacks

Core 3: Hollow Hold Press

Making the most of the break in the weather.

Try this simple kettlebell finisher after your next workout

3 x Row (L)
3 x Swing (L)
3 x Clean (L)
3 x Thruster (L)
3 x Row (R)
3 x Swing (R)
3 x Clean (R)
3 x Thruster (R)

Rest one minute

Complete 5 rounds