Back to 10km river runs. Glorious out in the sunshine and starting to get a little cooler. A few stops and starts but felt good. Stretches and dancers pose to finish. Then coffee. ☕ #runninv #runsky #yoga #thamespath #london
Tom Lancaster PT
@tomlancasterpt.bsky.social
Personal Trainer. Qualified Level 2 Gym Instructing and Level 3 Personal Training. Living and working in S.W. London https://linktr.ee/tomlancasterpt
After gym it's time to refuel. This salad has chilli beetroot for nitrates to help with DOMS, and two Symplicity burgers which add 50g protein and are mainly fermented vegetables and wheat. Also broad beans for more protein and a broad range of vegetables. #easymeals #vegan #salad #plantbased #gym
Back to the gym after holiday and making the most of the equipment. Practising my hanging toes to bar, and focusing on trying to minimise the swing back at the bottom. This way the leg lift is coming from the core and not the momentum. #toestobar #gymsky #gym #strengthtraning #personaltraining
I instructed a breezy circuits class this morning at Barn Elms with 11 stations out in the sunshine. Everyone tried and succeeded at hanging leg raises with a few more working with straight legs - great to see progression for the regulars. #strengthtraining #fitness #pt #barnes #outdoorgym
Fitness room workout. On holiday the gym is more of a fitness room with a few dumbbells and kettle bells. If you find yourself in a similar situation with minimal kit here's a workout that you can do - three sets of each exercise. #holiday #gymworkout #strengthtraning #pt #personaltrainer
Circuits in the sunshine today. Great class where we focused on technique. Some forearm twists thrown into the mix. There were 8 people across 11 stations so it flew by. Saw a flotilla of boats afterwards and then hit the avocado. #strengthtraning #circuits #circuittraining #swlondon #gym
Kit update. An unusual one - the mysterious scent of Shalimar by Guerlain. Created in 1921 it's been in production for 100 years and I think it must be one of the inspirations behind many of my favourite perfumes including Loewe, Comme des Garçons and Diptyque. #fragrance #perfume #shalimar #gymkit
Our old friend the plyo soft box. Firmly part of my gym routine now and at a set of lesser heights part of the circuits classes that I programme too. I always put a lower box the other side to step down to ease the impact. #plyometricstraining #plyobox #plyoboxjumps #strengthtraining #running
This Friday I'll be instructing circuits at Barn Elms Sports Ground. Come along and train with us. - full body - mix of strength, cardio and balance - outside in the fresh air Members book on and guests can pay at the entrance: £10 #strengthtraning #circuittraining #circuits #gym #barnes
I'm Tom, a personal trainer working in Barnes, Mortlake, East Sheen and Richmond in S. W. London. I believe that everyone can work towards a fitter version of themselves with the right advice and support. #personaltrainer #strengthtraining #swlondon #barnes #mortlake
Circuits 7 playlist with some classics in it for this morning's class. youtube.com/playlist?lis... #strengthtraining #playlist #circuittraining #dancemusıc #personaltrainer
Instructing Friday Circuits class at Barn Elms this morning. Here's the line up and for the avoidance of doubt station 4 was indeed the bike. Some nice progression with hanging leg raises from everyone at some point 👏 #strengthtraining #circuittraining #gymworkout #london #personaltrainer
Trying out the Nike ACG radical air flow top on my run this morning. I like how it feels weightless, love the spaces at the inside of your elbows (what are they called?) and it felt breezy. #running #nikeacg #radicalairflow #london #runsky
Circuits 6 playlist - this one was for a class at Barn Elms on a very hot day. I think it suited it. youtube.com/playlist?lis... #playlist #dancemusıc #strengthtraining #personaltrainer #circuittraining
I ran the London 10km for the first time today. As we're still in a rally of heatwaves it was hot, and I took it steady - but with some misting posts and a couple of water stations I survived. Glorious route and 19,000 out there running too! 👏👏👏🏅 #london #running #runsky #london10km #ldn10km
Toes to bar in the gym this morning. A progression from hanging leg raises. It starts with bent leg raises and working from there. #gym #strengthtraining #toestobar #workout #pt #london
A chaotic dancers pose after a slow hot 10km today, in unapologetic pink shorts. A reminder that it doesn't matter if it is perfect - in fact then where do you go from there if it is? All that matters is showing up and moving. Enjoy the weekend. #strength #pt #yoga #running #pinkshorts
Instructing circuits at Barn Elms today. 11 stations to squeeze in three more sets. Outside in the shade with compulsory box jumps with two heights. It was hot, the group were great, almost everyone tried out hanging leg raises. #strengthtraning #circuittrainingworkout #pt #outdoorgym #swlondon
Three moves using body weight. Pull ups, toes to bar and plyo jumps. To help I use liquid chalk on my hands so the grip is secure and I can focus on movement. 💪 #strengthtraning #pt #bodyweighttraining #fitness #toestobartraining
My playlist for Circuits class 5. youtube.com/playlist?lis... #gym #circuits #strengthtraining #playlist #fitness
Instructing circuits today at Barn Elms Sports Centre in Barnes. We had a nice set up in the shade to beat the heat. For my workout a weighted walk there and back with 16kg in the vest. It's a hot one today and the class did well. #circuits #strength #pt #training #outdoorgym
Today is the day that I started to progress from hanging leg raises to hanging feet to bar. There's a lot to improve here - straighter legs (slightly better from rep 3) and less swinging back, but is a start and I definitely felt it in my abs on the bus home. #pt #toestobar #feettobar #abs #core
Often I hear that people just don't have time to work out, and I understand we're all busy. If this is you, here is an exercise a day that you can do in five minutes - that adds up to a whole session over the week. For each do three sets of 10 or 12, and any hold should be 30 seconds.
