Professional Documents
Culture Documents
By
Matt Ibbs IFS UK Personal Trainer of the Year 2008
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Matt Ibbs
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Plan Your Meals There is a famous saying: Fail to plan, plan to fail We plan everything else in our life so why not plan our food and exercise habits? With your food please take time to have a look through the weekly sheets and plan your meals ahead. Write a list of all that is needed for the week and do your shop in 1 go. Stock up on all ingredients and food needed and then take about 10 minutes the night before to plan/make the food requirements for the following days breakfast and lunch. By taking 10 minutes from your day I can promise you that you will be well on the way to achieving the results. Also plan your workouts too and make time in your diary when these ase going to be done, do not let anything get in the way or make excuses.
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1 As Desired 5
Amount 1 Pint
1 As Desired 2
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15
2 As Desired 2 Slices
2 Tblsp As Desired 1
Amount 1 Pint
1 As Desired 1 tsp
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Amount 1 Pint
15
1 As Desired 1 tps
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1 Fillet As Desired
The food sheets as stated before are really important. Stick to these to the letter and no excuses. You will have 2 days of the week where your evening meal is your own choice. Be disciplined with this choice and avoid takeaways and fast food but if there is anything you crave like a home made burger or home made pizza, homemade chips.......Have a real think and use this as a treat but then straight back to the food sheets. It does not mean either that the last meal can last all night. Once you have had your own choice of meal then you cannot continue to relax for the rest of the night!!!!
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Measurements WEEK Upper Arm Abdominals Hips Thighs Total Inches Total Inches Lost
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BEFORE
1 2 Right 3 4 1
AFTER
2 Left 3 4
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Exercise Squats Lunge and Twist Press Ups Bench Dips Toe Touches Bridge Dorsal Raises Cardio
Sets 1 1 1 1 1 2 1
Time
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Exercise Squat Thrusts Walking Lunges Crunches Bench Dips Sit Up and Twist Side Bridge Press Ups Reverse Crunches Dorsal Raises Superman Cardio
Sets 2 2 2 2 2 2 2 2 2 2
Time
20minute brisk walk/run 3 Intervals 20m apart (or 10 seconds sprinting on the spot with 30 seconds rest
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Exercise Squats Press Ups Lateral Lunges Bench Dips Advanced Superman Leg Raises Cardio
Sets 4 4 4 4 4 4
Time
5 intervals of 20m apart (or 20 seconds sprint on the spot with 30 seconds rest
Exercise Bridge Toe Touches Sit Ups and Twist Mountain Climbers Side Plank
Sets 3 4 3 4 3
WORKOUT 2 Reps 1 minute hold 20 20 (each side) 30 (each leg) 30 seconds (each side)
Time
Cardio
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This way you give yourself 2 full days between each workout allowing yourself time to recover before your next session. WORKOUT 1 Reps 60 60 60 60 (each leg) 60 (each leg)
Exercise Squats Squat Thrusts Burpees Walking Lunges Lateral Lunges Cardio
Sets 1 1 1 1 1
Time
8 Intervals 30m apart (or 30 seconds jog on the spot with 30 seconds rest)
Exercise Press Ups Single Leg Bench Dips Close Grip Press Ups Sit Ups Leg Kick Cradle Crunches Cardio
Sets 1 1 1 1 1 1
WORKOUT 2 Reps 60 60 60 60 60 60
Time
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SQUATS Set Up Execution Stand up straight with your Imagine you are sitting on hands by your side to a seat and push your bum out behind you Place your feet just outside shoulder width and Keep your chest up and you toes slightly turned your back straight outwards Keep your weight in your heels and bend no lower than 90 Breathe in and then stand up straight
Main Teaching Points If you struggle to keep your back straight put your hands out straight chest height and keep them there as you squat Keep your weight in your heels Breathe out as you lower in to a squat and in when you stand up Do not let your knees rock over your toes
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Lunge and Twist Set Up Standing from an upright position take a step forward so your right foot is flat on the ground Put your hands together and out in front of you at chest height and keep looking forward
Execution Bend both legs so they are at 90 and make sure your front knee does not go over the toes and the heel is on the floor As you bend twist your body to the right so you are facing the side and breathe out Twist back to the front and then stand up again and repeat on the other side
Main Teaching Points Keep your weight in your front heel Never let your front knee go over your toes Keep your chest and head up and back straight
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Walking Lunges Set Up Stand up straight and place your hands on your hips Keep your head up and look forward
Execution Step forward on to your right leg Drop your hips to the floor so both legs bend to 90 Keep the front heel on the floor and come up on to the balls of your feet on the back leg Pushing through the front heel stand up and push your hips forward so you are stood up straight again and carry the back leg through to the front
Main Teaching Points Breathe out as you step forward and in as you stand up Never let the front knee go over the toes Keep all the weight in the front foot in the heel Keep your back straight and your chest up at all times and do not lean forward If you struggle to balance just step up halfway
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Squat Thrusts Set Up Place your palms on the floor and your legs out straight behind you keeping your back straight Keep looking at the ground
Execution Breath in and lifting your legs of the floor bring your knees in towards your chest The quickly breath out and kick them back to the starting position and you back straight
Main Teaching Points This is a quick movement and relies on constant movement so try not to pause Do not hold your breath throughout this movement either
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Lateral Lunges Set Up Stand with your feet shoulder width apart and your chest and head up
Main Teaching Points Do not bend you back through out the movement
Push your bum out behind Never let your bending you keeping your weight in knee go over your toes you right foots heel and keep the weight in your heel and at all times Keep you back straight and chest up and looking If you are less flexible do forward at all times not stretch our and take a smaller step to the sides
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Burpees Set Up Crouch down so your hands are flat on the floor and your on your toes with your knees by your chest
Execution Keeping your hands in the same position kick your legs out behind you breathing out and landing on your toes with your legs straight and your back straight too Then breathe in and bring your knees back to your chest Breathe out and then jump up off the ground pushing your hips forward
Main Teaching Points Keep your back straight at all times This is an intense exercise so if you feel yourself going dizzy please take a breather
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BEGINNER
ADVANCED Press Ups Set Up BEGINNER Start on all 4s and then reach your hands forward Place both hands flat on the floor just outside shoulder width Keep your head looking at the floor ADVANCED Kneel on to the floor and place your hands in front of your body and then lift up on to your toes Execution Keep your back straight and slowly breathe in and lower yourself to 90 making sure your shoulders are still inline with your hands Pause for 2 seconds and then pushing through the hands come back up so your arms lock out breathe out too Main Teaching Points Keep your back straight and your abdominals tight so your back does not arch Make sure your shoulders are kept over your hands at all times No need to look up either in the mirror, youll still be there when you have finished!
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Bench Dips Set Up You can use either a bench, settee, chair or step for this Start by sitting on the bench with your legs out straight
Execution Keeping your back against the bench bend your arms to 90 while breathing in
Main Teaching Points Keep your back against the bench and do not lean your bodyweight in to your feet
When you reach 90 breathe out and push back Do not bend the arms up so your arms are lower than 90 straight Put your hands by the side If you struggle to push up of your body when your arms are tired push through your feet too Lifting your weight on to to squeeze the extra your hands and your bum repetition out off the seat rock on to your toes
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Single Leg Bench Dips Set UP You can use either a bench, settee, chair or step for this as with the original bench dips Start by sitting on the bench with your legs out straight
Execution Keeping your back against the bench bend your arms to 90 while breathing in
Main Teaching Points Keep your back against the bench and do not lean your bodyweight in to your feet
When you reach 90 breathe out and push back Do not bend the arms up so your arms are lower than 90 straight If you struggle to push up Put your hands by the side Perform half the when your arms are tired of your body repetitions with one leg out push through your feet too straight and then the other to squeeze the extra Lifting your weight on to half with the other leg repetition out your hands and your bum extended off the seat rock on to your toes Then proceed to lift on leg off the floor and extend it out straight
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Close Grip Press Ups Set Up BEGINNER Start on all 4s and then reach your hands forward Place both hands flat on the floor shoulder width apart Keep your head looking at the floor ADVANCED Kneel on to the floor and place your hands in front of your body and then lift up on to your toes so only your hands and toes are touching the floor
Execution Keep your back straight and slowly breathe in and lower yourself to 90 making sure your shoulders are still inline with your hands Pause for 2 seconds and then pushing through the hands come back up so your arms lock out breathe out too
Main Teaching Points Keep your back straight and your abdominals tight so your back does not arch Make sure your shoulders are kept over your hands at all times No need to look up either in the mirror, youll still be there when you have finished!
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Toe Touches Set Up Lie on the floor on your back Put your legs in the air so your body is at a 90 angle Put your arms up straight towards your toes Pull your stomach in contracting your abdominals
Execution Breathe out and keeping your lower back on the floor reach towards your toes Breathe in and lower so your shoulder blades are back on the floor
Main Teaching Points Make sure you pull your stomach in Breathe out on the way up If your neck aches support your head but DO NOT pull on the neck Do not rock in the movement, control it!
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Bridge Set Up BEGINNER Lie on your stomach and rest on your elbows keeping them shoulder width apart Keep your knees on the floor ADVANCED Lie on your stomach and rest on your elbows keeping them shoulder width apart Lift Your body weight on to your toes
Execution With your body resting on your elbows, forearms and knees/toes contract and relax your stomach controlling your breathing Keep your back straight and slight tilt your hips towards the floor
Main Teaching Points DO NOT relax the back and let your lower back relax dropping your groin to the floor DO NOT hold your breath, control your breathing If you are doing the advanced version and you struggle keep up for as long as you can and then drop on to your knees for the remainder of the time.
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Dorsal Raises Set Up Lie on the floor on your front Place your fingers on your temple (side of the head) and your elbows pointing out Look at the floor
Execution Breathe out and keeping your groin on the floor squeeze your bum and lift the upper part of your body Pause for 2 seconds and then relax back down to the floor
Main Teaching Points There is no need to look up, keep looking at the floor Do not hold your breath Do not over extend and put pressure on the back
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Crunches Set Up Lie on your back Pull your stomach on Have your legs bent at 45 with your feet flat on the floor Place your hands by the side of your head
Execution Keeping your lower back on the floor breathe out and imagine you are crunching your chest in to your stomach Pause at the top for 2 seconds and then relax back down so your shoulder blades are touching the floor
Main Teaching Points Breathe out as you crunch up Do not pull on the neck, if your neck is aching put one had behind and support the neck
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Sit Up and Twist Set Up Lie on your back Bend your knees so your feet are flat on the floor Push your lower back on to the floor and place your hands out straight towards your knees
Execution Pushing your lower back in to the floor breathe out and sit up as far as you can As you sit up twist your body to the right and touch the floor inline with your bum Twist your body back to the centre then across to the left and touch the floor again inline with your bum Twist back to the centre again and then breath in and lower back to the floor so your shoulders are resting in the floor gain and repeat
Main Teaching Points Do not worry if you cannot pull yourself all the way up, come up as far as you can and then twist Do not jerk the movement as you come up and do not lift your bum off the floor at the start to get momentum, curl up! Breath out on the way up
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Side Bridge Set Up Lie on your side Rest your upper body on your elbows and forearms Rest on your knees and lower legs and place one foot slightly in front of the other
Execution Lift your body up so youre supporting yourself on your elbows, forearms and feet.
Main Teaching Points Do not push your hips forward or back Keep your back straight throughout the exercise
Control your breathing and keep your body in a If you are struggling relax straight line so you can support yourself from your knees Contract and relax your down to your feet stomach through the movement
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Reverse Crunches Set Up Lie on the floor on your back Put your legs in the air so your body is at a 90 angle Put your arms by your sides Pull your stomach in contracting your abdominals
Execution Breathing out lift your bum off the floor and push your feet towards the ceiling
Main Teaching Points Breath out as you lift your legs Do not rock in the motion
Keep your shoulder blades and head on the floor Always push your feet towards the ceiling and not Pause for 2 seconds and over your head! then return to the starting position
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Advanced Superman Set Up Go on to all fours keeping your back straight and head looking towards the floor
Execution Keep your head looking at the floor and extend your left arm out straight Balancing yourself and contracting your abdominals squeeze your bum and lift your right leg out straight behind you Control your breathing and contract and relax your stomach muscles
Main Teaching Points Do not hold your breath If you find your body twisting and you fall revert back to the original superman
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Superman Set Up Lie on your front keeping your arms out straight and your head down
Execution Keep your head down and lift your left arm off the floor and contract your bum and lift your right leg at the same time Control your breathing and hold in that position
Main Teaching Points There is no need to lift the head to look in the mirror! Keep the head down Control your breathing and DO NOT hold your breath
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Leg Kicks Set Up Lie on your back and place your hands by your sides Pull your stomach in and keep your lower back on the floor Lift your legs up and have a slight bend in them but so they are about 1015inches off the floor
Execution Control your breathing and lift one of your legs so it is about 10inches Breath in and then lower back to the starting position and repeat on the other leg The motion of your legs is a kicking motion from the hips
Main Teaching Points If you are struggling or it is pulling you back you can sit on your hands by placing them on the lower part of your bum
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Mountain Climbers Set Up Start off on all fours and then extend your legs out so your back is straight but your bum is slightly in the air
Execution Slowly bring on leg in towards your chest As you do this breathe out and contract your abdominals Pause for 2 seconds then change legs and repeat
Main Teaching Points Keep your back straight Keep your head down Make sure you contract your abdominals when bringing your knee towards your chest and breathe out then too
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Cradle Crunches Set UP Lie on your back and with your feet flat on the floor and bent to 90 Keep your legs locked in that position lift them off the floor Place your hands by the side of your head Contract your abdominals and push your lower back towards the floor
Execution Breathe out and crunch your chest towards your abdominals As you do this keeping your legs locked in the original position bring them towards your chest Pause for 2 seconds and then lower the legs and your upper body back to the starting position
Main Teaching Points Breathe out when performing the crunch You can support your head by placing your hands behind it but DO NOT pull on the neck
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