Friday

The Fitness Academy Athboy – Strength & Conditioning PUSH UP TESTING Warm-up 6X Banded circles each arm Front splits work Quad roll(bar /roller) Strength Push-ups (1 rep max/ max reps) 1+1/4 split squats (5-5-5-5-5) Metcon Metcon (Time) 5 RFT 100 skips 10 p.press 12 ring rows

Thursday

The Fitness Academy Athboy – Strength & Conditioning Hamstring Work *EMOM(every minute on the minute) Warm-up Thigh Stretch (on bench) Mash Calfs (foam roller/bar) Banded Pec Stretch Strength Glute-Ham Raises (5-5-5-5-5) Bent Over Row (8-8-8-8-8) Barbell *flat back *Stay in Deadlift Position Metcon Metcon (No Measure) 12-16 Minute EMOM Min 1- 20 Russian Twists+20 sec toes pointed plank Min 2- …

WEDNESDAY WORKOUT

The Fitness Academy Athboy – Strength & Conditioning Deadlift Day Interval Based Metcon Warm-up Yoga Flow Strength Banded Deadlifts (3-3-3-3-3-3) Banded Bench(Dumbbells) (8-8-8-8-8) Metcon Metcon (AMRAP – Rounds) 4 MIN AMRAP 5 Burpee box jumps 8 K2E 12 Renegade rows 2min REST X 3-4 Rounds

TUESDAY

The Fitness Academy Athboy – Strength & Conditioning SQUAT DAY DESENDING LADDER METCON (PACE EARLY ROUNDS) *Go lighter on lunges* Warm-up 20x X-band walks 5x Frog jumps 30 Sec each side Banded Lat Stretch Strength Back Squat (5-5-4-4-4-4) 1 warm up set 5 working sets Bent over Lat Raises (5×10 reps) Metcon 10-1 Descending Ladder (Time) 10-1 Reps Kb swings …

Fat loss without counting calories

KNOWLEDGE = FREEDOM – FAT LOSS without counting calorie

11 Years Ago now while in college I was studying a Degree in Health Promotion and Physical Activity. I was going to the gym 5 times a week, leaving the gym to have a post-workout snickers bar, before going back into another lecture to study about the Biochemical makeup of sugar. I had gained weight easily all my life, always …

couch stretch to reduce lower back pain simple exercise

WATCH: Simple Lower Back Pain Relief Exercise (From Your Couch!)

Mobility is an essential part of any good fitness plan and it’s an absolute cornerstone of the way we work here at The Fitness Academy. It’s a big part of our ethos, so we’re very happy to share tips in our ‘Mobility Monday’ series of videos. This one is particularly useful in lower back pain relief. Mobility Monday – Couch …