March
Newsletter
Hello and welcome
To the latest JJK Personal Trainer Newsletter
Our aim is to keep you up to
date with information and ideas
that will help YOU gain the best
possible advantages in training
with us. Our Team:
Joseph Kelly: Principle Trainer
Top 3 best 12 minute workouts to burn FAT
SKIPPING & CORE: 1 minute skip followed by 1
minute plank, repeat 6 times. Change the plank
each time from stationary to dynamic e.g. moving
plank, superman, mountain climbers, lateral steps.
WALK & RUN: 1 minute fast walk
followed by 1 minute fast run.
Repeat 6 times. Make sure your
walk is no longer than 1 minute.
The object is to keep the heart rate
high throughout the 12 minutes.
Rise & shine with HIIT 45 (high
intensity interval training)
Group class every Friday morning 6am
CIRCUIT TRAINING:
1 minute on each station
with 30 seconds high knees or jogging on the spot
in-between each station. Repeat circuit twice. Use
the Top 5 at home exercises for your stations.
Burn fat in just 45 minutes with HIIT training, this class
will help you burn fat during the workout & also for
hours after into the day... we call this the 'afterburn'
affect'
Warm up / Cool Down: Don’t forget this important
part of any exercise routine. A good warm up & cool
down including gentle stretching will enhance your
workout and help reduce the risk of injury.
HIIT, or high-intensity interval training, is a training
technique in which you give all-out, one hundred
percent effort through quick, intense bursts of
exercise, followed by short, sometimes active,
recovery periods. This type of training gets and keeps
your heart rate up and burn more fat in less time.
All fitness levels welcome.
Top 5 at home exercises …
1. Burpees are a great exercise for getting
your heart rate up and burning fat with no
equipment. Start out by stepping one leg back at a time
when in the squat thrust position if you are unable to do
the full jumping Burpee.
Venue: Bedmond Sports Club, Toms Lane, Abbots
Langley, Herts, WD5 0RA. This class is indoors.
2. Lunges will work the major muscles in your legs, in
BREAKFAST
KICK START YOUR DAY WITH THESE TOP 5 FAT
BURNING MEALS!
3. skipping continuously with a rope is an easy way to
1. Protein porridge, 20g protein, 30g oats + 2 fruits
2. 2 poached eggs with grilled tomatoes, mushrooms on
1 slice of wholemeal toast.
3. Protein shake with almond milk, + 2 fruits, 20g
protein, 10g oats & 10g flax seeds.
4. Protein pancakes serve with fruit & tsp peanut butter
(1 egg, half banana, 20g protein, 10g oats, tsp
coconut oil, whiz up in blender then pour into pan)
5. 3 white eggs, 1 yolk scrambled, salmon fillet with thin
sliced avocado.
particular the glutes. Adding in a leg raise will challenge
your balance and core muscles at the same time.
increase cardiovascular fitness and burn around 100
calories per 10 minute session. Skipping is a full body
workout which uses your abdominals to stabilise the body,
legs for jumping & shoulders and arms for turning the rope.
4. Planks are a fantastic whole body exercise. Either on
forearms or straight arms, the key is to get your body as
straight as possible not letting your hips drop or sticking
your bum up (there should be no pull in your back at all).
Too easy? Try adding single leg raises, steps to the side or
single arm punches to challenge your core further.
5. Star Jumps are an effective and easy exercise to do
anywhere. Performing star jumps between other exercises
during your workout can improve stamina and endurance.
www.jjkpersonaltrainer.co.uk
E: [email protected]
T: 07922 715 195