Exercise Of The Week – Wall Sit


Wall Sit

• Find yourself a wall that will hold your weight and doesn’t have anything sticking out of it.

• Now place your back against the wall, your feet should be about 2 ft away from the wall in a shoulder width stance.

• Slide your back further until you reach a 90-degree angle in your knees, you don’t have to go that low if you don’t have the strength to do so.

• Remember to keep your head and back against the wall.

Breathing: try to keep your breath steady and relaxed throughout the exercise.

Muscles worked:

Glutes, Calves, Quadriceps, Hamstrings & Adductors


Weight- Tech eBook

Tone- Tech Toning & Fat Burning Programme


Tone-Tech – 28 Day Simple Fat Burning & Toning Workout Programme for Men & Women

Tone Tech – Shop For Programme

28-Day Simple Fat Burning & Toning Workout Programme for Men & Women

Working out is amazing, I want you to fall in love with it. Without a defined destination and a plan you might be lacking the motivation to go to the gym in the first place.

You probably tried before and didn’t quite manage to get the results you wanted or just simply don’t know where to start. The fitness world can become overwhelming therefore I’ve gone into great detail explaining everything that I believe you need to know.

This programme has taken me a lot longer than expected, It contains a short version of the detailed plan that you can take into the gym with you. The detailed version explains: how to perform and exercise, sets, repetitions, tips & tricks, rest times, breathing & photos of each exercise.

In these 28 days you will complete 12 workouts lasting about 1 hour and 30 minutes each. You can carry on with the same programme for another month if you wish, just make sure you’re applying progressive overload. That means you can’t stay doing the same weight throughout the entire programme, you need to try and lift heavier as you work your way through the “Tone Tech”.

Challenge yourself!

Remember one thing, no training programme will work unless you do!

I don’t want you to buy it unless you’re 100 % certain you’re ready to change your life and stick all the way through it.


I wouldn’t recommend this programme for obese people due to it’s high impact nature. If you’re a beginner or even an experienced gym member I really want you to study the detailed programme first and make sure you’re doing the exercises right before you attempt proper training. Seek doctors approval before starting this programme.

Any Questions?

We all have them, just drop me an email and I will help you:



Exercise of the day – How To Perform Elbow Plank

Feel Free To Check Out My Fitness YouTube Channel

Elbow Plank

Muscles Involved: erector spinae, rectus abdominis and transverse abdominus.

*To perform an elbow plank, start by kneeling down and placing both of your elbows and forearms on the mat.

*Your shoulder should be in line with your elbow, now your arms are able to support the position so step back and get onto your toes or knees.

*Tense your entire body except from your neck, make sure your hips are not hanging down and your head is in line with your spine.

*Your body should form a straight line, look in the mirror to check your form.



Gym Partner Workout – Reunion Session

YouTube Video

Gym Partner Workout – Reunion Session Me and Cain have been training together for the past few years on and off. Cain’s been at university studying and this was the first workout together after almost a year.

Find your motivation and people that encourage you to push yourself like we do. This is a full body workout and ideal for working out in pairs.

Stay motivated Like comment subscribe

Exercises we’ve done : Wall sit Biceps Curls Biceps Hammers Chest Press Dips Pull Ups Leg Press Squats Hollow Body , Side V ups, V ups Spin Bike

Quick Routine To Strengthen Your ABS – Level Medium

Link To The Video

Strengthen Your ABS with This Routine – Level Medium Did you think my videos can help you ? Subscribe to stay updated This ABS workout is only 3 minutes but it features some hard exercises.

I would not recommend this to people that are just starting out because you will most likely perform these with poor technique due to lack of abdominal strength.

If you’re a beginner head over to my channel – playlists – beginners abs workout. If you have any questions about fitness be sure to let me know and I will answer those

Ideas for upcoming videos are welcomed.

Exercises Used:

Starfish Crunch

Scissor Catches

High Crunch

Hold Elbow

Plank Hold

Mountain Climbers

V Ups

How To Use Your Own Environment To Get In Shape – 2 Birds With 1 Stone

2 Birds With 1 Stone Workout:

When I was about to close the gym I was debating with myself whether I should stay and workout or just do one at home. Then I looked at the floor and there was a lot of weights laying on the floor like usual so I thought to myself why don’t I just do something for every weight that I pick up, so I did. The workout felt really good because I had a clear goal that all the weight has to be put away so I was just doing the exercise and going on to the next. I didn’t want to leave in 3 hours so I haven’t rested for too long in between of sets. This resulted in a great leg workout, done easily around 500 reps.

Here is the run down of what I did:

For every plate that was either 2.5 kg, 5 kg or 10 kg I would do 10 squats while holding on to the weight.

For every plate that was either 15 kg , 20 kg or 25 I would put it back on the weight rack and do 10 powerful jumping squats

For every piece of blue roll or rubbish I found I would do 10 lunges ( 5 on each leg )

For every dumbbell found I would first put it back where it belongs and do 15 jumping jacks straight after.

The next day I woke up and my legs were on fire, this is a great way to get your daily exercise while doing something that you have to. If you struggle with time doing a routine like this is a great way of squeezing in a workout. You can come up with your own routine for example doing a workout while you’re cleaning at home is a great idea. Every dish washed – 10 push ups, for every piece of laundry 10 high knees, every t-shirt that you put away 5 bur pees and so on. You get the idea. If you really value your health you will find a way to squeeze in physical activity, if not you will indeed find an excuse.



Glute Bridges – Exercise Break Down

Glute Bridge

Muscles Worked : Glutes, Rectus Abdominus, Adductors, Erector Spinae and Hamstrings

Technique : Find a mat and lay down on your back while keeping the feet flat on the floor and knees bent, relatively close to your glutes. Then press with your feet down while squeezing the glutes as much as you can, don’t let go of the tension try to keep it up. Your body should form a straight line from shoulders to knees. You can also perform glute bridges on your toes, heals, 1 foot up and 1 foot down alterations, feet close together or wideDSC_0138.JPG