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About the Author

Sam Roberts
Sam Roberts

I’ve been involved in the Fitness Industry from 16 years old. My passion has always been to help people get fitter and healthier leading to me becoming a personal trainer. I've spent the last 7 years working as a personal trainer which has led up to the opening of Legacy. I’m a PICP Level 2 coach and Level 1 Biosignature Practioner, have a passion for fitness and am always looking to take my body to the next level!

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Conditioning Sessions: Legacy’s Secret to Fat Loss Results Part 2

Right guys & girls I hope you enjoyed the first 3 workouts, here is 3 more all with a slightly different twist, and I hope you come into Legacy to complete the Legacy Challenge!

These type of workouts can be used in 3 different ways, if your new to resistance training and want a fat loss boost you could aim to do one of these workouts 3 times a week. If you currently have a weight training plan you could either look to do a conditioning session on your day off from your normal program or if your really hardcore you could
put it in at the end of your weight training plan.

1. Barbell Complex Tear-up

  • BB Deadlift – 6
  • BB Clean & Press – 6
  • BB Squat – 6
  • BB Power Curls – 6 (cheat reps!)
  • 3 mins rest and repeat 4 times

(Use a Barbell that you do 10 reps of clean & press maximum, the aim is to go a bit heavier on this one so it will take more out of you, 20mins max!)

2. The Legacy Take Pride Challenge

  • Legacy Burpee – 10
  • Box Jumps – 10
  • Trap Bar – 10
  • Farmers Walks – 20 metres
  • Sled – 20 metres
  • Prowler – 20 metres
  • 2 mins rest repeat 3 times, if you can do more you’re a Legend!

(You need to come and train at Legacy with me to properly experience this BAD BOY!)

3. The Legacy Take Pride Challenge

  • 20 Medicine Ball Press-ups
  • 20 Medicine Ball Slams
  • 20 Kettlebell Swings
  • Fast Skipping for 30 skips
  • 15m Bounds into 15m Bear Crawls

(This is a spur of the moment circuit, you’ve woke up on a Sunday Morning wanting to workout but you cant get to the gym. You only need a medicine ball, TRX (or bar to pull against in the park), Kettlebell and skipping rope. Get ready to sweat!)

The media seems to have made exercise and training very complicated, our conditioning sessions are aimed at going back to basics, simple movements that produce
effective results. Good luck, please let me know how you get on, if your not on the floor at the end your not trying hard enough!!!

P On 10th November 2014 - By Sam Roberts

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Deb Breward

  • IT Specialist

I joined Legacy gym when it opened in July, Sam’s approach isn’t just about lifting weights he listened to my goals and objectives and devised a training plan along with nutrition advice. I have made incredible progress in a short period of time, I am not saying it was easy but listening to Sam’s advice on training and nutrition worked, I am now a size 8 and haven’t felt this good since I was in my 30’s.