Workout of the Week beginning 09.10.17
8 October 2017

Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 9th October. If you missed last week, you can find the session details here.



Workout 1


Warm up 
500 skips 
Band work ( band pull aparts and under and over) 
Banded hamstring curl (seated) 
3 x 8 incline chest press 
4 x 10 push ups 
The circuit 1min - 45 sec stations 
Banded runs/ db clean 
Battle ropes / rack deadlift 
Ab cycles 
10 back ext 
10 seated row 
2 rds 
Mobility /breathing wind down 
Pull up hang
Workout 2
Warm up 
500 skips 
Hip flexor, butterfly, Calf stretch
3 rm Zercher box squat 
20 rep Zercher Finisher 
The circuit  1min - 45 sec stations 
Bag push 
Rear elevated Split squats 
Farmers Zercher a walk 
50 walking lunges 
Mobility/ breathing wind down 
Pull up hang 
Foam roll 
Dorset personal trainer - Dave Wall -
13 February 2014
6 February 2014
19 February 2012
19 February 2012
Throughout my life I have always engaged and competed in a variety of sports, some to a national level, therefore I have understood the benefits that coaching and training can bring. As I now participate in sport less frequently I was keen not to become unfit and out of condition. I believe that the older you get, the more important it is to keep in shape. Like many people, I joined a fitness centre, Herrison in this instance, and followed a basic work out routine. Whilst this was okay, I wasn’t actually achieving my goals so when the opportunity arose to engage with a personal trainer, David Wall, I decided to give it a go. The results have been amazing (not a word I use often) with noticeable improvements in fitness levels and strength in a relatively short space of time. David uses a holistic approach to fitness which looks as much at your diet as it does the exercises you do. David develops a bespoke training programme to suit your needs and is very good at pushing and developing you whilst being flexible enough to make the sessions very enjoyable and fun. Actually, he is a sadist ! Only joking – I can wholeheartedly recommend his services to you. You will not be disappointed
Steve from Dorchester
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