Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

Metabolic Tyre Flips – Personal Trainer Dublin

Yesterday myself and a friend of mine “Rocky” decided to throw our new toy around in the ABS Gym in Temple Bar..

We had already done a full body Lumberjack and abs circuit so we are little tired at this stage.. May aswell burn some extra bodyfat eh!! 🙂

We decided to do 10 flips each x4 which initially we thought would be relatively easy for us but by god were we proven wrong!!!

Because you are going straight from a squat and pulling position straight into a pushing position you literally use your whole body..

Man my legs, abs, arms and back were on fire! 🙂 love it!..

If you can get your hands on a tractor tyre give it a go, it’s great fun and a savage full body metabolic exercise! 😉


August 31, 2010 Posted by | Personal Training | , , , , | Leave a comment

Personal Trainer Dublin – Full Body Workout

This is one on the best and most intense full body fat burning metabolic workouts you are ever likely to do! Even as a personal trainer I suffer everytime! 😉

The lumberjack circuit incorporates every muscle in the body from your arms, chest, back, legs and abs! 😉

As usual technique is all important in this as in every exercise you do 😉

You NEED to have the correct technique so if it’s not right you will not get optimal benefit from the exercise!

Don’t be a hero and drop the weight! 😉

This circuit can be performed by a beginner up to your most advanced trainer/athlete.

With progression you can add weight over a period of time but that won’t happen over night, be patient and it will come..

It should be done with a high intensity.. When done like this, it will kick your metabolism into high gear and therefore burn bodyfat!..

Not only while you’re doing it but when you’re sitting on your ass at home you will continue to burn bodyfat!!!

What you want right? Sit on your ass doing nothing but still burn bodyfat!.. Love it 😀

How to do the exercise..

Pick the Olympic bar up whilst down in the squat position with your hands both reversed around the bar for grip..

Pull the bar up into the press position. Whatever hand you want to start the press with bring the opposite leg forward.

Bring the bar down to the dip (armpit) between the shoulder and chest..

Keep the shoulders parallel whilst pressing.. Don’t drop the shoulder!!

Press for 10 reps with High Intensity and repeat on the opposite side! 😉

It’s gona get really tough after this! Haha.. With no break in between, grab the bar at the tip with both hands..

Go straight into the squat position keeping both heels on the ground at all times..

Give yourself a slight angle leaning into the bar as you can see me demonstrate in the video 😉

Do 10 squats!.. Then straight into the Tbar row.. If you don’t have a grip in your gym you can use your towel by wrapping it around your hands and the bar! 😉

Again technique is pivotal here so as not to injure your back.. DO NOT hunch your back!!!

Get right down into the squat position, as if you were having a p** 🙂

Keep the arch in your back and your elbows tucked in.. I’m not gona lie to ya, this will be torture on your quads, especially after the squats right before it! Haha

Again 10 reps.. Each exercise should be done done without rest periods.. Only take a 1min 30second break in between each set!

A savage full body fat burning metabolic workout! 😉

Leave me some comments on how you got on with it 🙂

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Dublin

August 17, 2010 Posted by | Personal Training | , , , | 1 Comment

Just Ask…

I love my job as a Personal Trainer. I am forever telling people to just “Ask for help”..

Its great to see the health and fitness industry in Ireland growing. The public gyms are packed and people seem to be taking better care of themselves…

Well they are trying…

You see, the odds are stacked against you.

Most of the people in the gym that are in decent shape or are experienced trainees are performing advanced exercises.

Then novice trainees enter the gym and see the advanced exercises and deem them suitable for them

i.e they jump in the deep end…

Little do they know, in order to get to that level the experienced trainee didn’t start doing his/her current programme. And you shouldn’t start doing his/her current programme either… you need a beginners programme. 😉

Whether you want to gain muscle or lose fat you have to take into consideration that YOU KNOW NOTHING ABOUT TRAINING.. DON’T DO THE USUAL MONKEY SEE MONKEY DO!! If need be GET A PERSONAL TRAINER

Its true…

Would you just jump in a car and go driving?

NO, you would hire a driving instructor…

Would you jump in a swimming pool, having never learned to swim?

NO…. You would hire a ………..? Exactly you see where I’m going with this right?

Do you want to look like this in the gym?

Didn’t think so…

If you want to make serious progress in the gym and really take your body to the next level you need to

1. Stop copying the eejit in the corner doing tricep kick backs 🙂 I love them haha 😀

2. Drop the ego and ask someone who knows more than you.

Hire a professional such as a Personal Trainer 😉

3. Don’t be embarrassed! It’s nothing to be embarrassed or ashamed about. If you don’t know you don’t know!

It’s better than spending all of that time in the gym, getting no results and growing continually frustrated. Ultimately people then get so fed up that they quit! 😦

We all had to start somewhere! I didn’t just wake up one day with this physique!

It took time, perseverance, determination and the WANT to learn, to improve, so I asked people that knew more than me.. At the time! Ha 🙂

It really gets to me when I hear people say, “I train so hard and I’ve trained for so long but I just don’t see the results I want!…

Hmmm I wonder why?

Because you train like an antelope! Doing stupid exercises that make no sense and then spending an hour on a treadmill..

I often say to myself come on people have you no common sense.. Stop saying “why am I getting no results” and then go and continually do the same idiotic things in the gym!


For instance only last week I see some guy on a standing calf raise machine doing squats and then gets off holding his lower back in pain!.. Grrrrrrrrr..

I just wanted to shout at him and say please stop making an idiot out of yourself! I didn’t of course 🙂
but I would have gladly helped him if he JUST ASKED! 😉

This is why going to someone like a personal trainer is not a cost or an expense.

Don’t get me wrong it isn’t cheap but at the end of the day, is it results you want right?? or do you just want to continue with the monkey see monkey do attitude?

I didn’t think so!

You are investing in your education into training and nutrition. This is knowledge you will have then for the rest of your life and therefore is not an unnecessary expense if you want RESULTS! 😉

So the next time you’re in the gym and you’re not sure or you don’t know PLEASE JUST ASK 😉

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Dublin

August 8, 2010 Posted by | Lifestyle Management, Personal Training | , , , , | 1 Comment