Personal Training Intro Offer
First 1 : 1 Session - £65
10 Sessions - £55 per session
First 1 : 2 Session - £120
Boxing The classes include many of the conditioning and boxing drills that Ruqsana uses for her own preparation before fights. Whilst the boxing classes are pure boxing demonstrating good foot work, coordination, defence and tailored attack combination to best suit the client’s strength.
Core The Power to Work Harder in the Gym Strength and power originate in the core of the body. When the trunk, torso and pelvis are strong and stable, power is transferred to all other muscles. Powerful contractions, such as rapid muscle movements, require a strong core. The more stable the core, the more energy transferred to the muscles leading to quicker repetitions and more effective training. Strength and power originate in the core of the body. When the trunk, torso and pelvis are strong and stable, power is transferred to all other muscles. Powerful contractions, such as rapid muscle movements, require a strong core. The more stable the core, the more energy transferred to the muscles leading to quicker repetitions. Choosing Effective Core Fitness Exercise In order to choose effective core fitness exercises, you must first learn the muscles supporting the core of the body. The core muscles begin at the top of the abdominal trunk and run down to the lower torso. These muscles include the: Gluteus Muscle Group - Muscles of the middle hip and buttocks area including gluteus medius, minimus, and maximus. Hamstring muscles are also included in the gluteus muscles. Hip Muscle Group - Muscles of the upper hip and pelvis including the hip flexors and hip adductors. Abdominal Muscle Group - Muscles of the front and side trunk including the external and internal obliques, traverse abdominis, and rectus abdominus. Spinae Muscle Group - Muscle group supporting the spine including the erector spinae and multifidus. The most common core exercises include: Abdominal Bracing – Pull the belly button in toward the spine and hold. Continuing breathing while bracing. Plank – Start in a push-up position with the elbows and forearms on the floor. Hold the back straight and lift one leg. Lower the leg and repeat with the opposite leg. V-Sits – Sit on the floor with your legs out in front of the body. Lift the legs to a 45 degree angle. At the same time, reach the arms toward the feet. The body will resemble a V shape. Improved Posture Core fitness exercises also support proper posture. Imbalances of posture can lead to improper weight lifting form, injuries, and undue pressure on the lower back. Pressure and pain of the lower back is a common symptom of weak core muscles. Improved Balance The abdominal muscles are important to core stability and strength. When the abdominal muscles are weak, the lower back holds additional pressure and weight from simple daily tasks like walking. When exercising, this pressure grows exponentially leading to painful back injuries. Strengthening the abdominal muscles allows the weight of the upper body to be evenly distributed over the front and back. When weight is distributed, balance improves.
TRX Total body TRX workout developed by the navy seals takes advantage of gravity and body weight to challenge every muscle, especially your core. And since you can even attach them to the door or tree its great for outdoors. Workout designed by Ruqsana is great to develop strength, endurance, balance, and core stability.
Tabata The Tabata workout calls for 20 seconds of maximum intensity exercise followed by 10 seconds of rest, done 8 times without pausing – for a total of 240 seconds – or just 4 minutes. The Tabata protocol is named for Dr. Izumi Tabata, a former researcher at Japan’s National Institute of Fitness and Sports. Tabata and his team studied this routine, originally developed by the coach of the Japanese speed-skating team, and compared its conditioning benefits to those obtained with 60 minutes of endurance training. (In both cases, test subjects performed their routines 5 days a week.) In a study published in 1996 in the journal “Medicine and Science in Sports & Exercise” Fat Loss through Increased Metabolic Rate Intense exercise raises our metabolic rate to about 15 times the basal metabolic rate, or BMR. The Tabata method puts short-lived but acute stress on the body. When these intense exercises occur on a regular basis, the body increases its BMR to handle the new demands put on it. Since the BMR is the amount of energy your body burns while at rest, any increase to this rate increases the fat that your body burns even when stationary.
Plyometrics -- also known as jump training -- is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout routine for people of all ages, including children and adolescents. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. Plyometric training has many benefits. It's based on scientific evidence showing that the stretch-shortening cycle prompts the stretch or “myotactic” reflex of muscle and improves the power of muscular contraction.
Circuit Each circuit training session consists of six to fifteen circuit-training stations with exercises focusing on alternate sets of muscles. This alternating focus allows your muscles to recuperate and recover adequately. Keep in mind that circuit training has very short rest intervals: 30 to 90 seconds between each station, and one to three minutes between circuits. This combination of short rest intervals and intense exercise allows the benefits of resistance and cardio training to really take effect on the body.
1. Full Body Workout Who doesn’t like the idea of a solid, full-body workout all in one gym session? With circuit training you won’t have to wait till the next time you hit the gym to give every muscle in your body the workout that it needs. Moreover, the short rest intervals, the circuit training stations and the high intensity exercises will give you a sense of direction and keep you focused throughout your entire workout session. 2. Save Time One of the best things about circuit training is its flexible workouts and the ease with which circuit training stations can be switched. No more walking around the gym aimlessly wasting time just because some other fitness enthusiast is using the exercise equipment you want! With circuit training you can just substitute an exercise with another one without wasting any time or disrupting your circuit-training workout. 3. Maximum Results Have you been avoiding the gym because you just don’t have time to commit to a proper workout schedule? Then we have great news for you: whether you have 30 minutes or an hour to spare, you can treat your body to a solid workout with circuit training. Simply choose your circuit training stations and perform the exercises until your time runs out. 4. Enhanced Metabolism The combination of high-intensity cardio exercises with strength training (weight lifting) kicks your metabolism into action like never before. In effect, you’ll burn more calories in 20 minutes of circuit training than you would in an hour spent on the elliptical. The after-burn effect of circuit training workouts is so strong that your body will be burning calories up to 48 hours after your circuit-training workout. 5. Variation With circuit training, you’ll never be stuck using the same old exercise machines. You can use dumbbells, kettle-bells, medicine balls, a jump rope, weight training equipment, physio balls and your own body weight, among other things. With such flexibility and variety, your circuit training workout sessions will never hit the boredom plateau. 7-Weight training- will utilise compound or isolated exercise, targeting a muscle or muscles for desired look and tone, sculpting your body and giving you power. Aerobic exercise may burn a few hundred extra calories for dinner, but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week. Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. 8-Strength and conditioning Different strength types and how to train for them Most sports will require some or all of the following strength types to be developed to one degree or another and the weight training program should reflect this. Strength Endurance The aim is to develop muscles that are able to to produce repeated contractions under conditions of fatigue. This requires high repetitions (15+) with light loading (30-50% of 1RM). Appropriate for field sports, rowing and martial arts. Power The aim is to develop fast powerful movements. This requires medium number of repetitions (6-10) with medium to heavy loading (70-80% of 1RM). Appropriate for power based events e.g. sprinting, jumping (long jump), throwing (Javelin). Maximum strength The aim is to enable maximum loads to be lifted. This requires low number of repetitions (1- 5) with heavy loads (80-100% of 1RM). Appropriate for Power Lifting, Olympic Lifting, Shot Putt. Size with strength The aim is to increase muscle size. This requires medium to high number of repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM). Appropriate for Bodybuilding or sports like rugby where increased size is a valuable asset. 9-Kettle bell- The kettle bell is a cast-iron or steel weight used to perform ballistic exercises that combine cardiovascular, strength and flexibility training excellent to build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shovelling or farm work.