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Training 

Workout of the Month

Personal Best Fitness offer dozens of innovative training techniques to keep it interesting and fun. We will motivate you to achieve your own personal best.

When you engage one of our personal trainers, you will be asked to sign a training agreement [link]. Why not try our workout of the month below or listen to the music we work out to on Spotify?

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Workout of the Month

Triple Sets Routine

This routine is designed to work a one muscle group in 3 different planes of movement, with 3 different pieces of equipment (Barbell, Dumbbell and Bodyweight) and sets of 3x10

BB = Barbell
DB = Dumbbell

Chest:

DB Chest Flyes: Using a bench or Fitball, lie back and engage the abs, take a pair of dumbbells and hold in a crucifix position in line with the chest. Pull the weights up using the chest muscles only, keeping the arms soft not locked out.

BB Pullover: Lie back with just upper back and shoulders over a bench or Fitball. Keeping abs and hips inline take the BB overhead as far back as possible to stretch the chest, using only the chest pull the BB back over the body.

Press Ups: Standard Press Up position on the floor, placing the hands directly in line with the chest, either support the body in a ¾ position on the knees with hips align with the body or off knees completely. Push up using the chest muscles only.

Glutes:

DB Curtsey: Start by standing with both feet hip width apart, holding 1 DB out in front of the chest with soft arms. Take your right leg and step backwards and across behind your left leg. In a slow controlled move, lunge down placing the knee of your right leg behind the heel of the left leg. Then switch legs

BB Glute Squeeze: Lie down on the floor placing your feet directly under your knees, place a heavy BB across your hips, clench your glutes and at the same time lift the weight up from the floor.

Kneeling Glute Kick Back: Get into position on all fours on the floor, starting with the right leg drive the heel up towards the ceiling by squeezing your glute. Change to opposite leg.

Back:

DB Reverse Fly: In a standing position with feet hip width apart and soft knees, lean forward bending at the waist, holding DBs down infront of your body palms facing each other, using only your upper back muscles/shoulder blades, raise the weights outwards away from the body maintain tight abs throughout to protect your lower back.

Bent Over BB Row: Holding the BB at shoulder width (palms facing your body). Stand with feet hip width apart and soft knees, lean forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Make sure you keep the head inline with spine. The weights should hang down to the floor, using the shoulder blades pull up lifting the weights up to the hips.

Superman: Choose either a position of on all fours or lying down on your stomach on the floor, either position you should keep the head looking towards the floor to maintain a neutral spine, using opposite arms to legs (right arm/leg leg) pick both up at the same time by using your upper nd lower back muscles only. Alternate arms and legs in a slow controlled movement.