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Michael Ojo

Michael Ojo
21 November 2017

Hello Gaydar blog!

I’m Michael, a London based personal trainer, fitness and nutrition expert who’s passionate about life, healthy living and well-being.  I’m also now one of your resident fitness bloggers and will be aiming to share my encouraging words, top training tips, quick fit routines and healthy recipes every two weeks.  So please keep an eye open for my updates!

So that’s the intro out the way.  Let’s get down to business.

It’s almost the end of 2017.  A good time to look back and reflect on where we are with our fitness goals.  Have we achieved what we had planned to at the start of this year?  Did we follow through with that get fit resolution?

I’m hoping you’ve all had some stuff to be pleased about so far. I’m a big fan of a pat on the back.  Even if it’s just for having the guts to step out of that comfort zone and be challenged. It’s the only place progress happens.

And if you’ve had a tough one, hang in there.  You’ve made it this far.  Might as well get some Christmas dinner down you and re-strategize on a full stomach.
I’m a massive fan of goal setting, in everything that I do.  It gives me something to aim towards.

To achieve any goal, I firmly believe it’s all down having a strategy in place.

‘Mine is simple:

– Motivation (find it)
– Knowledge (get it)
– Support (surround yourself by it)’

Motivation can be found in the mirror, in a friend, in a goal.  Knowledge, that’s what us PTs are here for, but also, don’t neglect the internet.  You can learn so much about fitness and nutrition there.  Support is everyone you come into contact with.  Your colleagues, your family, your friends.

Below is knowledge I’d like to share with you.  Three simple and effective circuit routines that are quick and easy to do around the house, using nothing but your body weight.  No hassle. No excuses.

For those of you who are new to circuits, I’ve linked each exercise to a handy YouTube instruction video.

Circuit One – Difficulty: Easy

4 rounds. 90 seconds rest between sets.

Squat – 20 reps
Plank – 30 second hold
Push Ups – 10 reps
Alternating Leg Lunge – 10 reps on each
Crunches – 15 reps

Circuit Two – Difficulty: Moderate

4 rounds. 60 seconds rest between sets.

Jump Squat – 10 rep
High Knees (jog on the spot – knees high) – 20 seconds
Plank Push Up  – 12 reps
Crawl Out – 10 reps
Spider Man – 12 reps

Circuit Three – Difficulty: Hard

4 rounds. 40 seconds rest between sets.

Tuck Jump – 12 reps
Clap Push Up – 8 reps
Frog Thrust – 10 reps
Jump Squat – 10 reps
Dragon Flag – 3 reps

Give them a try and let me know how you get on.  If you have any questions, all my contact details are in my bio.

Michael x

Michael Ojo

Michael Ojo

Michael is passionate about life and well-being. FIFO Lifestyle is his calling to share that passion with you and help you on your journey to being healthy and fit - inside and out.

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