Step 1 -
Increase your fitness
through energy system
development
Our professional fitness
training team uses a combination
of both your aerobic energy
system (with oxygen) and your
anaerobic energy system (without
oxygen). In order to improve
your cardio and muscular
strength in one effective
workout. We often use interval
training because it is time
efficient and keeps heart rate
up while training muscular
endurance. All our programs are
based on time tested exercise
principles which have been
proven effective.
Doing hours of running alone
on the"treadmill" or elliptical
cross trainer is just not going
to make you lose weight quickly
. What you need to be doing is
interval training using our
specific interval and functional
training programs to boost both
your fitness and improve your
overall physical conditioning
and appearance
Step 2 - Improve your core
stability, strength and
rotational power
If you think that cranking
out 100 crunches every morning
by yourself or with your
personal trainer is going to
give you optimal core strength
for proper spinal alignment and
that 6 pack you have been
working so hard for, then you
couldn't be further from the
truth.
First of all, you need to be
working on your core stability,
which is using your core muscles
to stabilize your torso when
there are other forces acting
against you. The basic versions
of this are the bridge or plank
type exercises, but there are
many more advanced exercises you
need to master before you have
excellent core stability.
You will also need to develop
your core strength and
rotational power. Rotational
power can be trained using very
specific functional exercises
and is an important factor in
mastering powerful rotation from
the hips.
Step 3 -
Increase your endurance,
strength and power
If you are not doing
functional training to improve
all of the above (endurance,
strength and power), you are
missing part of the equation.
You need muscular endurance
in your arms, back, shoulders
and legs in order to sustain any
kind of physical activity for
long periods of time. Muscular
endurance will allow you to get
involved in sports and outdoor
activities or play the sports
you are currently involved in at
a whole new level.
You need strength and power
in your upper and lower body in
order to develop better physical
reaction and explosive movement
In addition you need to have
the strength and power in your
shoulders and hips to pick up
your child, grandchild or even
meet the physical challenges of
everyday life.
Step 4 -
Improve your mobility and
flexibility
Most people are aware of the
importance of good flexibility,
but what most don't understand
is the missing piece of the
equation - mobility.
Flexibility refers to the
passive range of motion as
achieved through static
stretching. This is important
for overly active muscles, but
it does not mean the surrounding
joints are stable and prepared
for dynamic movements. Often an
increase in passive flexibility
is an injury waiting to happen.
What most people need more
than passive flexibility, is
mobility. Mobility refers to the
ability to move your joints
through a greater range of
motion, but also have the joint
stable while in those positions.
Mobility can be increased
through specific mobility drills
which are generally incorporated
into your dynamic warm-up which
is largely used in our one on
one and boot camp sessions
Step 5 -Improve
your balance and lower body
strength & power
Balance is obviously
important for everyone from top
athletics to office workers.
Most of us, however, do not do
any balance training. It is
actually very easy to improve
your balance using some simple
training methods that use very
little equipment.
Balance also requires a lot
of lower body strength and
power. Strong and healthy legs
will mean that you can perform
explosive maneuvers without an
increased risk of injury. This
doesn't mean hitting the gym to
do more leg curls and leg
extensions. What you need to be
doing is lower body functional
training exercises - both hip
and knee dominant, both single
leg and double leg, and both
stable and unstable exercises.
Conclusion
In order to increase your
physical awareness and transform
your body into a better
performing machine, you need to
have a well rounded, specific
and costume designed, functional
training program. You cannot
rely on traditional weight
training workout routines
and long boring cardio to get
you the results you are looking
for.
What you need is a program
that has been proven to work
with hundreds of people from all
over the globe. If you are
interested in finding out more
about our fitness training
programs, please leave your name
and phone numbers here and our
fitness experts will call you
and arrange to meet for an
initial consultation at a time
of your convenience.
Revolution
Fitness is a mobile personal
training company based in
Bangkok and Shanghai. Our
qualified trainers come to you
and train you at your home,
nearby park or your condo's
facilities. We can train you
with or without equipment using
exercise techniques and
programmes that you can do
anywhere or any place. So if you
travel a lot, have a hectic
schedule, limited time or simply
just hate the thought or are
intimidated by the gym and
conventional training style then
our trainers can tailor a fun,
enjoyable programme that you'll
love, maintain and guarantee
results!
It's simple, we come to you so
there's no excuse! The longer
you procrastinate the harder it
is to commit, so make a start
today! Don't worry if you've
never trained before, most of
our clients are beginners, had
no previous exercise experience
and have lacked motivation or
have had injuries in the past.
Our clients range mainly from
30-70 year olds, expat men and
women from all over the world.
We can train you one on one,
partner or even group. It's
personalized receiving 100%
attention from your trainer who
will monitor and change your
programme when necessary so you
are guaranteed your results!
Our way of Fitness in
Bangkok Personal Training
• Convenience- Our
personal trainers in Bangkok
will train you when and how you
want.
• Commitment- Our
Personal trainers in Bangkok
will keep you on track with our
support and periodic re-
assessments!
• Flexibility- Our
Personal Trainers in Bangkok
have programs for people of all
fitness levels, and body types.
• Quality-we have
certified, quality in-home
personal trainers
• Privacy-work out in
your own home or office with our
Personal Trainers in Bangkok
• Guaranteed success-
you will succeed and achieve
your goals, that¨s our
guarantee!
Super Fun and Unique Program
to keep you motivate! Our
programs include Total Body
transformations, Sports Specific
Training, Weight loss, and
general fitness!
In our Bangkok personal training
programs:
Your current level of
fitness will be assessed.
Your goals will be
discussed and agreed.
Specific to you- the
initial consultation and
benchmarking fitness tests
enable an individually designed
programme to be designed that
will be at the correct level to
achieve your objective quickly
and safely.
More convenient.
Our personal fitness trainers
will train you in your own home,
condo gym, office or local Park.
Because our personal trainers
come to you the sessions are
less time-consuming as there is
no traveling time. Also, they
will fit in a session around
your busy schedule, whether you
want to exercise early in the
morning before work, lunchtime
or last thing at night.
Structured programs
that will progress you at the
correct rate.
Unlike a private gym,
you get 100% attention for the
duration of your session. your
personal trainer is all yours
and no one else's for the period
of your session. We want to see
you achieve goals, so will push
you little bit further and
encourage you when feel
appropriate.
Enjoy the working relationship
you build with our personal
trainers in Bangkok. Our
personal trainer is focused and
motivated in getting results.
Flexibility- if you are
not happy with an aspect of your
training- don't like an
exercise, getting bored or not
progressing enough, we then
change your program.
Feedback- your trainer
provides personal feedback and
positive encouragement.
Continual assessment
and monitoring will motivate and
ensure rapid improvement
of fitness levels, appearance
and feeling of well being.
5 Stretching Exercises to
Improve your stiff back
5 Stretching
Exercises to
Improve your
stiff back
Back (wall stretch)
Reach out and place
your hands onto a
wall. Now bend
forward so that your
shoulders are below
your hands. Shift
your hips backwards
yet keep your hands
on the wall. Hold
this position to
stretch your back
and shoulders.
Hips (seated)
Sit on a bench
with right leg
across the
opposite knee. ]
Push down on the
right knee and
lean forward at
the hips until a
stretch is felt
in your hip.
Hold for the
prescribed
number of
seconds and then
repeat with the
other leg.
Side Lying Quad
Stretch
1. Lie on your sdie
on floor or bench
2. Pull heel toward
buttocks until
stretch is felt in
front of thigh.
3. Hold for 20-30
seconds. Repeat as
prescribed.
4. Remember to keep
the low back
straight - avoid
hyperextending back
during stretch by
keeping abdominals
tight.
Chest Stretch with
bent arm
1. Place arm on a
wall or any vertical
object and bend
elbow to 90 degrees.
2. Lean forward with
your body and turn
slightly away from
your arm until a
comfortable stretch
is felt in your
chest.
3. Hold for the
prescribed time and
then repeat with the
other side.
Low Back (lying)
Lie on your back and
bring both your
knees to your chest.
Pull on the back of
your knees towards
your head until you
feel a stretch in
your back.
Standing lateral
stretch
1. Start by hanging
onto a bar with one
hand and raising the
other hand above
your head.
2. Keeping your feet
on the ground bend
laterally to the
side. Do not lean
forward or back to
accomplish movement.
3. Keeping your body
parallel you should
feel a stretch on
your side.
4. Hold for the
prescribed time and
repeat with the
other side.
Your Health is your Wealth!
You wake up in
the morning, your back hurts,
you have to slowly and carefully
get up from your bed, you sit on
the toilet and can¨t help but
notice those extra pounds
laughing at you. Feeling like
shit´ this is how you start your
day?
You have been
working hard building up your
career, raising your family and
making yourself look good and
eat well. Your doctor check up
reports sucks - high blood
pressure, overweight, high
cholesterol, bad knees, fast
heart rate too? The doctor has
warned you. Time to workout
dude! These are wake up calls´..
Your wealth
without your health is useless.
The World Health Organization
recently declared depression as
currently the world¨s fourth
most debilitating condition
(behind heart disease, cancer,
and traffic accidents) and
predicted that it will grow to
become the second most
debilitating condition worldwide
by the year 2020 with heart
disease remaining at number one.
What to do? Exercise is the best
way! Everyone knows it! No time
for it? You have time to watch
TV and DVDS? If you want a
quality of life, the more you
put in, the more you get out! 10
minutes a day of any kind of
excise can be a quick fix as
long as you don¨t stop. Exercise
for one hour once a week, why
not?
Make a good
pattern and routine in your
daily life just as you regularly
put money into the bank. Don¨t
wait until it comes, the days
never come, take action and be
responsible for yourself.
Remember PRIDE! (Personal
Responsibility Is Daily Effort).
If all this
doesn¨t seem the right approach
for you, then what? How about
hiring a Personal Trainer for a
kickass workout, why not? It¨s
not just somebody who shows up
at your gym, but somebody who
instructs you how to do these
exercises and most importantly
making sure you are doing the
correct workouts that suit your
needs and wants! Motivation
plays a big part in it. You
don¨t have to just hire someone
to stand right next to you and
count, how about you partner up
with a family member and do
exercise Not only is even more
fun but you get to spend quality
time together with your loved
one.
Here, I¨ll
show two exercise forms:
Russell Lee
Executive
Director
Exercises
Single
Leg Knee to Chest
1. Lie back and
grasp one leg behind
knee. Other leg
should be straight
on floor.
2. Pull knee towards
same shoulder. Back
should remain flat
on floor.
3. Hold for 20-30
seconds. Repeat as
prescribed.
Trainer's comments:
hold it 10 sec for
each leg
Sets
Reps
Weight/Resistance
Tempo
Time
1
10 sec
each
Side
Lying Quad Stretch
1. Lie on your sdie
on floor or bench
2. Pull heel toward
buttocks until
stretch is felt in
front of thigh.
3. Hold for 20-30
seconds. Repeat as
prescribed.
4. Remember to keep
the low back
straight - avoid
hyperextending back
during stretch by
keeping abdominals
tight.
Single
Leg Standing
Straddle
1. Start by standing
with your feet
spread as far apart
as possible.
2. Lean forward
toward one leg and
try to reach your
foot or until a
comfortable stretch
is felt in your low
back and hamstring.
3. Hold for the
prescribed time and
then repeat with the
other leg.
Trainer's comments:
losen up your low
back and stretch
your hamstrings
Burpees
1. From a standing
position, jump as
high as possible and
land down on your
feet with your hands
on the ground.
2. Kick your feet
back. For a moment
you will be in a
push up position and
jump back up again
as fast as possible.
3. Repeat for the
required repetitions
Sets
Reps
Weight/Resistance
Tempo
Time
1
20
2
20
3
20
Burpees
1. From a standing
position, jump as
high as possible and
land down on your
feet with your hands
on the ground.
2. Kick your feet
back. For a moment
you will be in a
push up position and
jump back up again
as fast as possible.
3. Repeat for the
required repetitions
Sets
Reps
Weight/Resistance
Tempo
Time
1
20
2
20
3
20
1-Arm Pushup
1. Start by getting
into a pushup stance
with your body flat
and both hands on
the ground.
2. Next take one
hand and place
behind your back.
3. Proceed into a
pushup and the
extend your arm back
to completed pushup.
4. Repeat for
desired repetitions
and repeat with the
other arm.
Sets
Reps
Weight/Resistance
Tempo
Time
1
just
kidding!
Standard Pushup
1. Lie face down on
the floor with hands
palm down, fingers
pointing straight
ahead, and aligned
at the nipple line.
2. Place hands
slightly wider than
shoulder width, and
feet should be at
hip width with toes
on floor.
3. Start position:
Extend the elbows
and raise the body
off the floor.
4. Lower your entire
body (legs, hips,
trunk, and head) 4-8
inches from the
floor.
5. Return to the
start position by
extending at the
elbows and pushing
the body up.
6. Remember to keep
the head and trunk
stabilized in a
neutral position by
isometrically
contracting the
abdominal and back
muscles. Never fully
lock out the elbows
at the start
position and avoid
hyperextension of
the low back.
Sets
Reps
Weight/Resistance
Tempo
Time
1
25
2
25
3
25
Bodyweight Squats
1. Start by placing
feet shoulder width
apart and holding
your arms out in
front of you.
2. Proceed to squat
down like you are
going to sit in a
chair. Your upper
body will lean
forward slightly and
your hips will shift
backwards while
going down.
3. Remember to keep
your knees from
going out in front
of your toes while
squatting.
4. Repeat according
to your required
repetitions. If you
want to make the
exercise more
challenging hold
your arms at your
sides or behind your
head.
