Diamond Fitness Personal Training

If you're stuck at home and have some light weights laying around, try this upper body workout! Before each of the exercises, perform a 5 second static hold to pre-exhaust the muscle. Slow movements up and down for each exercise. There 2 techniques will make the light weights seem heavier and give you an intense workout. 5 second hold, then 5 reps for:... Lateral Raises Bent Over Rows Chest Fly Hammer Curls Tricep Extension 10 Gorilla Burpees Repeat for 20 minutes Enjoy

This TRX routine is great for strength and balance. 10 Pistol Squats per leg 10 Rows 10 Push Ups (feet elevated) ... Repeat for 20 minutes, rest as needed

A fun workout to try with a TRX: 10 Atomic Push Ups 10 Reverse Grip Push Ups 10 Close Grip Push Ups... 20 Pendulum Swings Repeat for 20 minutes, rest as needed. Great for strengthening core and entire upper body at the time!

Slow motion Seal Jacks

Hello Diamond Fitness family, MK here :) First of all, Happy 51st birthday to Tom (aka Cap)!! I just wanted to take a second to recognize Tom for all of his hard work and dedication! As anyone knows who trains with Tom, he is a machine! Tom set a goal for himself to be in the 9's for body fat before his 51st birthday. And, of course he has achieved this - 9.3 % body fat!... I'm so proud of you! Everything you set out to do, you accomplish! We've celebrated 28 birthdays together and I look forward to each year. :) The first picture is from Cap's 50th birthday and the other 2 are from this morning.

Try this cardio routine with weights to build strength while doing cardio! Dumbbell snatch - 5 per arm (35 lbs shown in video) Barbell burpees - 5 (95 lbs shown in video) Elevated leg raises - 5 ... Repeat circuit 5-10 times, 1 minute rest between rounds

Hang 10 workout: 50 Skips 10 Uneven Pull-ups (5 per side) 10 Uneven Dips (5 per side) ... 5 Hanging Leg Raises Hanging out before tomorrows birthday - 51 here I come!

Try this cardio and body weight strength training workout to shred fat and build muscle! 10 Pushups 50 Mountain Climbers 50 HIgh Knees... 10 Burpees 10 Dips Repeat 5 times for beginner, 10 for advanced.

10 Ninja tuck jumps 10 Plyo push ups 10 Hanging leg raises

This one is for Robert - real speed or fast forward?

Tom's New Year's resolution - try something different each day - Inverted chin ups!

Cap's cardio and core: 50 high knees 5 plank pull-thrus per side 15 donkeys... Repeat 10 times

Client Spotlight - Robyn Robyn has been training with me for 3 months now. She has seen an increase of one inch on her arms....from 10.5" to 11.5" while losing 2lbs weight overall. Her squat has gone from 50lbs to 165lbs! Way to go Robyn! Can't wait to see what 6 months brings for you! Robyn wrote: ... I started going to Diamond Fitness Personal Training August 1st, 2020 for 4 days a week. One month later, I went up to 5 days a week. My goals are to gain muscle in my arms, strengthen my legs and get them into shape., which I've already seen progress. I don't want big legs, I just want to keep them strong and looking fit. I've already reached two of my goals in the first two months! I am still working on other goals like my bench press and my barbell row. I never thought l would squat more then my weight and l already have. I started training with Tom because l want to be in the best shape of my life. I'm going to be 32 in November, I'm not getting any younger and l would like to look 35-40 when I'm 50. You have to give 100% in fitness and dieting to see results. I still struggle with diet but I'm working on it everyday because goal l've always had is to have abs. I don't praise my trainer enough as he has shown me how to train properly and is always there to answer any questions l have. I will continue on this journey as long as l can. Fitness is a big part of my life now and I've signed up for a year. l can't wait to see where I'm at in 6 months and when my year is up. If l can do this, anyone can! You just have to want it bad enough and be in it 100%. So thanks Tom for helping me with the progress that I have made so far and can't wait to see where l go!

Try this routine for strength, cardio and core: 10 Push Press 10 Advanced Combat Rows 10 Windshield Wipers (5 per side) ... Repeat 5-10 times

Tracy squats 205 lbs in this video -- 1.5 times her bodyweight! A true benchmark of strength is being able to at least squat a weight equal to your bodyweight. Here she does 1.5 times that much, at age 50 no less!! :) Tracy says: I started with Tom in March of 2020 just before COVID and I was squatting 65 lbs. After a COVID-pause, we got back to work and I completed my first goal of a 135 lb squat in June. With Tom's help, I've surpassed my goal and hit 205 lbs today (October 17th)!! Thank you Tom!

We hope everyone had a Merry Christmas and we wish you all the best in the New Year. A special thank you to our Diamond Fitness family for a great 2020! Stay safe everyone! ... Tom & MK

Robyn is flipping a 250 lb tractor tire (twice her weight!!) for strength and cardio workout. :)

Slow motion chin ups - 2 weeks and Tom turns 51!

Thankful to be swimming in October! Try this interval workout in the pool - swim one lap at a normal pace and then one lap as fast as possible. That is one interval. Repeat for 25!

Tracy squats 205 lbs in this video -- 1.5 times her bodyweight! A true benchmark of strength is being able to at least squat a weight equal to your bodyweight. Here she does 1.5 times that much, at age 50 no less!! :) Tracy says: I started with Tom in March of 2020 just before COVID and I was squatting 65 lbs. After a COVID-pause, we got back to work and I completed my first goal of a 135 lb squat in June. With Tom's help, I've surpassed my goal and hit 205 lbs today (October 17th)!! Thank you Tom!

Robyn is flipping a 250 lb tractor tire (twice her weight!!) for strength and cardio workout. :)

Thankful to be swimming in October! Try this interval workout in the pool - swim one lap at a normal pace and then one lap as fast as possible. That is one interval. Repeat for 25!

Out for a walk in the woods, why not run up a big hill instead?

There's always time to stop for a few bodyweight bicep curls!

Robyn is demonstrating pistons... this is a type of cardio using your upper body. Do for 30 seconds, rest for 30 seconds, repeat for 10 minutes. Use a light weight - it doesn't require much weight for this exercise!

After 2 months of training, Robyn reaches a new personal goal of squatting 135 lbs! That's 15 lbs more than her body weight! Way to go!! A benchmark in strength training is being able to at least squat a weight equal to your body weight. Robyn is thrilled and says: I never thought l would squat more than my weight and l already have. I started training with Tom because l want to be in the best shape of my life.

Fantastic personal trainer! I would highly recommend Diamond Fitness Personal Training. You will definitely get a great workout - MUCH better than what you would expect to receive in the regular gyms. If you want to see results, this is the place to be!!

Just had the gym disinfected with this product! Very happy with the natural, clean smell (no chemical smell) and peace of mind that everything is clean. We'll be doing this every 2 weeks to keep our clients safe.

Slow motion burpees! Lol

TRX - Chest Flyes and Tricep Extensions Russian Twist Situps Burpees 10 of each exercise, repeat 10 times

After a grueling 1 hour workout in 35 degree heat, Tracy gets to cool down while Tom "cools down" by dragging her down the trail! By the smile on her face, she looks pretty happy and I'm sure it's nice to crack the whip on her trainer for a change! :D :D :D