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Burns S&C

Offering remote/in person personal training as well as nutrition advice. At home/ gym programming available

Small group classes are also available

06/13/2025

Lads on tour

05/20/2025

Landmine Exercises

1. Deadlift: multi-joint exercise that works many muscles at once. The primary muscles worked during landmine deadlift are the glutes, Hamstrings and Lats.

2. Landmine Row: Targets your upper and lower body. Generally, it’s a back exercise, but other muscles are also involved.

3. Shoulder Press: It offers a unique range of motion, is touted as more joint-friendly, and is often done one side at a time, which bolsters your unilateral strength.

4. Hack Squat: Primarily targets your leg muscles and does not place a lot of load on your lower back.

5. Curtsy Lunge: Is an excellent exercise that targets the glutes, quads, and inner thighs while also working on your balance and coordination.

6. Thruster: the perfect exercise for building explosive athleticism. It can be used to build strength, improve conditioning and boost your metabolism.

Incorporate some of these into your next workout as accessory work

05/15/2025

After 3-5 minutes of walking, your blood pressure begins to drop, and your heart starts pumping faster.

After 10-15 minutes, your body releases feel-good chemicals like endorphins and serotonin while dropping cortisol.

At 30 minutes, your muscles are warm, joints are lubricated, and you’re burning calories.

One of the best you could do for your body is taking a 30-minute walk outside.

05/13/2025

Track day

Warm up
1.2km jog pace

6 x 200m (30s rest)
40s, 37, 37, 37, 40, 43

4 x 400m (1 min rest)
1:26, 1:25, 1:26, 1:30

2 x 800m (2 min rest)
2:58, 2:52

05/07/2025

6 x 1km (2min rest between rounds)
4:23
4:21
4:22
4:24
4:24
4:00
DB conditioning
🏃🏻‍♂️

11/22/2024

Any golfers out there who want to work on golf specific strength and conditioning? DM me for more info

11/19/2024

DM me to get going on your fitness journey with specialized programming for people at all fitness levels and abilities

10/07/2024

Mela of the day
Grilled chicken
Spinach fettuccine
Asparagus
White wine, garlic and lemon sauce

09/27/2024

Meal of the day

Scrambled eggs, potato, onion, broccoli, wholewheat toast

Important to refuel your body on a daily basis to replenish lost nutrients and give yourself energy for the day ahead

01/21/2024

This year I will be taking part in the Chicago Marathon and in the process raising funds for Special Olympics Chicago. Please make a small donation if possible.
Link in bio

04/22/2023

DE Upper

Power cleans 5 x 5 @75%
Tricep pull down 8 x 4
High pulls 8 x 3
Pull ups 3 x failure
Core work 5 mins

04/14/2023

GPP
5000m on the bike
Every 2:30
10 DB thrusters
10 push ups
10 DB hang cleans
I used 25 # DBs
Push the first 2:30 while legs are fresh

Address

Dorchester
Boston, MA
02122

Telephone

+27825485042

Website

facebook.com

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