Get all the benefits of a personal trainer without hurting your bank balance
Many people credit their personal trainers for their success in the gym. PTs can provide much-needed motivation when your own is just lacking; they can find ways to help you enjoy exercise when your imagination is running dry, and they also think for you – allowing you to switch off and just focus on smashing your workout.
A recent study conducted at America’s UCLA found that the use of a periodized program implemented by a personal trainer provided significantly better results than without. This rang true not only for improvements in strength but also in body composition – so whether you’re looking to push more weights or slim down for the summer, personal training could be just what you need.
Using a program devised by a PT is great if you have a specific goal in mind. Periodicity allows you to progress and push past plateaus, really allowing the body to get result after result. But there’s only one problem: not all of us can afford regular personal training. So is there a way to get the results of being trained without having to splash the cash?
While checking in with a PT every now and then really helps – especially if your body has started to respond less to training – Carl Martin, personal training manager at Equinox, believes you can push yourself in the gym for similar results. And to help you on your way, he’s put together 10 moves that are ideal for your first cycle of training, which should focus on mobility, strength, and conditioning. Perform these for four to six weeks, then move on to more balance and coordination-focused moves for your second cycle of training.
Kit you’ll need
Foam roller
Resistance band
Kettlebell
2 x dumbbells
Bench
How to do it
Beginner: 3 sets
Intermediate: 4 sets
Advanced: 5 sets
Thoracic spine foam roll
Area trained: upper back
Technique
-Lie on the floor with feet flat on the floor and a foam roller underneath your mid-back, below the shoulders.
-Place your hands behind your head and roll up and down the spine towards the neck for 30 seconds.
Safety tip
This area can be tight, so try to relax
Glutes foam roll
Area trained: bottom
Technique
-Lie on the floor with a foam roller directly beneath your bottom. Place your left ankle across the knee of your right leg. Keep your right foot on the floor.
-Roll up and down the bottom muscles of the left leg for 30 seconds.
-Switch sides and repeat.
Hot tip
Great for those who sit a lot during the day, causing bottom muscles to become inactive
Band-supported leg lower
Area trained: rear thighs
Technique
-Lie on the floor with both legs straight up towards the ceiling.
-Hook a resistance band over one foot.
-Slowly lower the other leg, keeping both legs straight throughout.
-Perform 8 reps then switch over to the other leg and repeat.
Safety tip
Keep your core strong and don’t allow your lower back to overarch
Thoracic rotation
Area trained: back
Technique
-Start on all fours with hands under shoulders and knees under hips, then take one hand behind your head.
-Leading with the elbow, rotate outwards until it points towards the ceiling.
-Return to the start and repeat 5 times before switching sides.
Safety tip
Try not to shift your weight when rotating
Kettlebell deadlift
Areas trained: back, rear thighs, bottom
Technique
-Stand over a kettlebell with the handle in line with your heels and feet shoulder-width apart.
-Push your hips back as far as possible, keeping the back flat, and grab hold of the handle.
-Drive the hips forward and extend back to starting position, squeezing your bottom at the top.
-Return to the start and repeat for 8 reps.
Safety tip
Don’t lock your knees
Press-up
Areas trained: chest, rear upper arms, core
Technique
-Start in a high plank position, keeping the body in a straight line.
-Bend your arms to lower your chest towards the floor.
-Pause briefly at the bottom then drive back up to the start.
-Repeat for 10 reps.
Safety tip
Don’t let your lower back overarch
Side plank with reach
Areas trained: core, sides of stomach
Technique
-Start in a side plank position on your elbow with your feet stacked on top of each other, arm extended to the ceiling.
-Bring the arm across the body to reach under your body by rotating.
-Return to the start and repeat for 12 reps.
Safety tip
Keep your body in a straight line throughout
Split squat with rotation
Areas trained: front thighs, core, sides of stomach
Technique
-Start with one foot a large step in front of the other, holding a weight at chest level.
-Bend both legs until about 90 degrees, bringing the weight to one side across the front knee.
-Push back up to the start and repeat for 12 reps, then perform the reps with the opposite leg in front, rotating the weight to the opposite side.
Safety tip
Make sure your legs are far enough apart for both knees to reach 90 degrees when bent
Single-arm row
Areas trained: upper back, front upper arms, core
Technique
-Place one hand and knee on a bench, keeping a flat back.
-Hold a dumbbell in the other hand, starting with it extended towards the floor.
-Row it up to your side, squeezing shoulder blades together.
-Lower back to the start and repeat for 12 reps before switching positions to perform on the opposite arm.
Safety tip
Don’t shift your weight – keep hips square throughout
Suitcase carry
Areas trained: upper back, core
Technique
-Hold a kettlebell in one hand, keeping your back straight and body upright.
-Walk 30 paces, keeping your body straight.
-Change hands and walk another 30 paces.
Hot tip
Use the most challenging weight you can get your hands on!
Secrets of your success
Carl’s top tips to getting PT-worthy results without splashing the cash
1. Book a one-off session. While hiring a regular trainer can get expensive, booking just one session could make a big difference to your results. ‘Even if it is just for accountability purposes, just checking in, the mere hiring of a trainer can help to provide significant motivation.’
2. Make notes. ‘Results can only be achieved if the body is given progressive overload. To see this and track it, you need to see what has been done before. Make notes of reps, sets, rest and weight used for each exercise and aim to progress it somehow in the next workout.’
3. Find a gym buddy. ‘Motivation is always the key. Finding someone else who is like-minded with similar goals to help spur you on in the hard times can really get you through those tough moments and keep you on the right path.
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