Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

Personal Trainer Dublin – 5 Minute Six Pack ABS Workout

This is a fantastic Abdominal and core exercise! This engages your transverse abdomini (in other words your core) and abs into action working on strength and stability ๐Ÿ˜‰

If you want to get your overall strength and stability up including six pack abs I would suggest doing this as a supplement exercise at least 3 times per week! ๐Ÿ˜‰

Ok how to perform the exercise –

For a novice or beginner maybe start off with five 2.5 kg plates but for more advanced use 3×2.5kg, 4x5kg and 1x10kg..

Pile the weights either on the left or right side of you before you start. There are a few variations which I will do a few videos of another time! ๐Ÿ˜‰

Make sure to keep your bum up a little so as not to put pressure on your lower back while doing the exercise.

Also try not to rock your hips while performing the exercise. The more stable you keep your body the better results you will get from the exercise ๐Ÿ˜‰ As a personal trainer I am always emphasizing this to my personal training clients in the ABS Gym Personal Training Studio in Temple Bar.

Try time yourself each time you do the exercise so you can try beat your previous time! ๐Ÿ™‚

As you can see it’s as simple as passing the plates across from one side to the other but it’s such an effective exercise!

For more cool training videos on how to get the best six pack abs log onto my website and sign up for FRE.E

Also check out my blog on my website for more tips on training, nutrition and personal training services in my Gym in Temple Bar;-)

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar


December 18, 2010 Posted by | Personal Training | , , , | 1 Comment

Personal Trainer Dublin Bicep Workout

This is a great way to finish of the biceps at the end of a session! The reason being is you are restricted in your movement and therefore you don’t swing your body to get the bar up when you start to fatigue! ๐Ÿ˜‰ cool eh?

So grab a mat and a barbell and give it a go! You’ll love it!.. I know I do!.. It’s actually torturous! Haha

What you can also do to mix it up a little is do 3 different sets of partial reps..

So from the peak of the bicep curl down to halfway.. Reps x 5

Then let your arms fully extend and go halfway up.. Reps x 5

Then full reps to failure! = torture ๐Ÿ™‚

For more cool personal trainer dublin tips on training and nutrition go to my website and check out my blog!

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Training, The ABS Gym Personal Training Studio Temple Bar Dublin 2.

December 18, 2010 Posted by | Personal Training | , , , , | Leave a comment

My Prep for Mr International World Competition Indonesia 2010

Mr International World Competition Indonesia 2010

My preparation

It’s been just over two months now that I won the Mr International Ireland competition, and what a time it’s been!

I have been out the door with work and offers from all over the place which is cool! I have also just launched my website Cover Model Body Personal Training which I am extremely excited about.

It’s a membership website packed full of training and nutrition information. Also offers online and one to one Personal Training in the ABS Gym in Temple Bar. ๐Ÿ˜‰

I will have continuous monthly step by step training and nutrition videos for Members plus online coaching for people who are too lazy to get their asses into me in temple bar! ๐Ÿ™‚

It’s packed full of brilliant content with lots of free advice and reports so get on over there an sign up for free!!! ๐Ÿ˜‰

So down to my training and diet preparation for the Mr International World competition in Indonesia this November.

Check out their website –>

Not a huge difference with my diet but definitely a difference.. I will explain as you read through ๐Ÿ˜‰ .I have been so busy with work, training and modeling that I have had to eat on to go a lot of the time!

Not the ideal situation for me but as I’ve said to many of my clients before when they ask this question, there’s always a healthy protein filled alternative to a baguette, wrap or a sandwich!

What’s so bad about a salad bowl? If ever I’m out and about and stuck that’s usually my preferred option. I have to say subway salad bowls and meatballs are EPIC! Love em ๐Ÿ™‚ We all live on them in the ABS Gym!

So generally my diet is clean and mainly carb and the evil “SUGAR” free except for my one “CHEAT” day a week. I look forward to my cheat day every week.

See a lot people think that I am regimented and like a robot when it comes to my diet but hey I’m human after all!

Of course I love the sugar and fat filled bad stuff just like anyone else but I am dedicated to my training and to my physique so I can put aside the cravings for 6 days in the week.

Did you actually know that a “Cheat Day” is a GOOD thing to do!! You actually burn a lot more bodyfat and burn it quicker by doing it!

Pretty damn cool don’t you think? So yeah that pizza or chocolate cake once a week is definitely a good thing to do. I can hear you asking how?.

Well it’s simple when you know! When you’re on a low carb no sugar diet your metabolism can slow right down so what the “Cheat Day” does is stimulate your metabolism and gives it the kick in the ass it needs to speed right up and burns fat QUICKER! Cool ๐Ÿ™‚

Don’t go nuts now and cheat from morning to night because that will defeat the purpose altogether.

You’ve got to structure it properly in such a way that you are manipulating your metabolism and creating an insulin rise in a structured manner.

Taking in too many calories means the excess will just turn to fat! Not cool!!

Always have a calorie deficit day the day before and the day after. This will trick your body into thinking it’s going to get something it craves but will be sorely disappointed thus causing your metabolism to speed right up and burn even MORE FAT even quicker! ๐Ÿ˜‰

It’s also something to look forward to and work towards every week. I sure as hell know I do ๐Ÿ™‚ hmmm what will I have this week?? Melted Belgian Chocolate with Profiteroles or banoffee pie.. Yum yum yum ๐Ÿ™‚

Anyway enough on cheat days for now, back to my prep for this competition in Indonesia.

The past three weeks have been tough! I started a new program with structured timed training windows so means you’ve feck all rest between sets and also going for 10 reps on all exercises!..

More metabolic training to get me down to my target bodyfat of 6% before I go on the 8th o November ๐Ÿ˜‰ Still lifting heavy though!!

Staying around the 110kg mark for benching and up to 160kgs squatting so don’t think just because you’re training in timed windows you need to drop the weight..

You do if you’re not getting the 10reps though! ๐Ÿ˜‰ I’m also doing track sprint sessions 3/4 times per week. 30/40 yard sprints with 2minute rests in between. I usually do this 10 times! Great for burning fat and working your whole body especially your abs! ๐Ÿ˜‰

Diet is always a tough thing to master and when you’re trying to get from 7.5% bodyfat to 6% in a week and a half it can be very tough.

The reason being is you are constantly in a calorific deficit in order to burn fat. I love eating so it’s definitely a very tough thing for me but I’m doing well!

Mainly staying with lean meat like chicken and greens like broccoli, spinach and salads. My last cheat day before I go was last Sunday so I enjoyed that! Haha I had a Chinese and a rocky road for desert! YUM ๐Ÿ™‚

So I’ve six days left now and I’ll continue the way I’m going. I keep updating my Facebook fanpage with pics so keep looking to see how I am progressing over the next few days!.. Indonesia here I come! ๐Ÿ™‚

Darragh Hayes BBS CPT NCEF

Personal Trainer Dublin | Cover Model Body Personal Training

The ABS Gym Temple Bar, Dublin 2

November 3, 2010 Posted by | Lifestyle Management, Nutrition, Personal Training | , , , , | 2 Comments

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!! ๐Ÿ™‚

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! ๐Ÿ™‚ 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! ๐Ÿ˜‰

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! ๐Ÿ˜‰

The lumberjack circuit incorporates every muscle in the body from your arms, chest, back, legs and abs! ๐Ÿ˜‰

As usual technique is all important in this as in every exercise you do ๐Ÿ˜‰

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! ๐Ÿ˜‰

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 ๐Ÿ˜€

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! ๐Ÿ˜‰

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 ๐Ÿ˜‰

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! ๐Ÿ˜‰

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** ๐Ÿ™‚

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! ๐Ÿ˜‰

Leave me some comments on how you got on with it ๐Ÿ™‚

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 themselvesโ€ฆ

Well they are tryingโ€ฆ

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 endโ€ฆ

Little do they know, in order to get to that level the experienced trainee didnโ€™t start doing his/her current programme. And you shouldnโ€™t start doing his/her current programme eitherโ€ฆ you need a beginners programme. ๐Ÿ˜‰

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 trueโ€ฆ

Would you just jump in a car and go driving?

NO, you would hire a driving instructorโ€ฆ

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

NOโ€ฆ. You would hire a ………..? Exactly you see where Iโ€™m going with this right?

Do you want to look like this in the gym?ย

Didnโ€™t think soโ€ฆ

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 ๐Ÿ™‚ย I love them haha ๐Ÿ˜€

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

Hire a professional such as a Personal Trainer ๐Ÿ˜‰

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! ๐Ÿ˜ฆ

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 ๐Ÿ™‚

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 ๐Ÿ™‚
but I would have gladly helped him if he JUST ASKED! ๐Ÿ˜‰

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! ๐Ÿ˜‰

So the next time you’re in the gym and you’re not sure or you don’t know PLEASE JUST ASK ๐Ÿ˜‰

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

Personal Trainer Dublin – Diet and Training Advice

I recently had an email from a competitive bodybuilder asking me for advice on nutrition and alternative training methods to the one’s he has been doing for years. Have a read below to his questions and my answers.

His Questions

Hey Darragh,

I’m Former competitor in bodybuilding comps, NABBA etc,
was wondering what kind of training splits would you do, if u have any examples set up on ur comp maybe you could maybe forward on, I’m training on a bodybuilding split one bodypart once a week…im tryin to get into something new and do some body modeling here in Dublin, keeping my physique the same but more solid and etc

My diet is high fats, low carbs durin the week and introduce carbs over the weekends if needed…and cardio is 30-45mins a day,

just looking for other ways, routines to meet my goals as i have only known bodybuilding…thanks a mill Darragh

Any suggestions or input would be great thanks

wish you the greatest of success.

My reply

Hey man,

Sorry it’s taken so long to get back to you, I’ve been up to my eyes in the ABS Gym Personal Training Studio.

Like you I too used to train like a bodybuilder because at the time I knew no better than that method of training. I too wanted to take a different route or explore new avenues of training and nutrition. Lucky I was playing full time football at the time because I certainly wouldn’t have been as half as lean as I was training the way I was! ๐Ÿ˜‰

Don’t get me wrong training like a bodybuilder is not a wrong way to train. As I said I trained that way for years, isolation, isolation, isolation = BOREDOM, it works for a lot of people but the human body is built for athletic movements not the other way around.

Look at an olympic gymnast for instance, they are RIPPED to pieces and have muscle mass, do they sit there doing isolation and weighte exercises, NOPE! Its all bodyweight movements, athletic movements! ๐Ÿ˜‰

I have nothing against that way of training but it is for a completely different result or goal than training like an athlete and not only that, to me it was getting soo boring and repetitive. I now train half as much ( more time to enjoy ) with better results and know how to manipulate my body to burn fat quicker and a hell of a lot easier. All good if ya ask me! ๐Ÿ™‚

My week of training consists of virtually no isolation exercises, it’s all vertical and horizontal push / pull exercises, compound exercises and very little cardio. Such as chest and back together with structured training windows (Horizontal) shoulders and back (vertical) biceps and triceps which I haven’t done in six weeks but because I do so many pulling exercises such as bodyweight and weighted chins, rows etc etc my biceps are bigger than they ever were!

With the type of workouts I do you are constantly hitting the legs but I still have my legs day! ๐Ÿ™‚

Training like an athlete with structured compound movements is cardio in itself! ๐Ÿ™‚ Ya don’t need to be spending 30-45 minutes on cardio a day, I would go mad if I was doing that! If you want to do cardio make sure its HIIT cardio (HIGH INTERVAL INTENSE TRAINING ) .

For instance quick shorts intervals or bursts of speed such as sprints with short rest periods in between! Look at how sprinters are built ( Linford Christie for example ) Shredded and LEAN! SPEED is the KING! That goes for weight training and Cardio.

In regards to diet I would be of a similar frame of mind with very low carbs all week, I take in my fibrous and low GI carbs through vegetables, salad, nuts, berries, rolled oats etc and my good fats such as Omega oils through oily fish such as Salmon, Mackeral and also tablet form…

I do however have one day per week where I have what I like ie ; Chinese, Indian, pizza, ice-cream, cookies or whatever takes my fancy, once its full of carbs and fat! ๐Ÿ™‚ why you ask? Its simple when you know how and why. Increasing leptin and insulin levels once a week re jigs the body’s metabolism and therefore makes the body burn fat a hell of a lot quicker when you deliberately have a calorie deficit day the day after with an anabolic and aerobic workout with weights and HIIT.

Strategic lactic acid based workouts burn huge amounts of calories and glycogen (energy) and stimulates the release of important fat burning hormones. Even the day after your body will still be burning fat to supercompensate ๐Ÿ™‚ It makes so much more sense, you are manipulating your body, getting to enjoy some things you crave, love and probably have restricted yourself from having for years and it WORKS.

Give it a go!

Hope this answers a few questions for ya. ๐Ÿ˜‰

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

April 20, 2010 Posted by | Nutrition, Personal Training | , , , | 4 Comments

Personal Trainer Dublin ABS Circuit – Seratus Crunches/Jacknives

Being a Personal Trainer I am continually asked, “how do you really work your ABS?”

Give these exercises a try and you will surely feel the “burn” ๐Ÿ™‚

Seratus crunches can be performed on any flat surface whether it be on a flat benchpress as I am in this video, decline bench or on the ground.

If you’re to do it as I am here you need a flat benchpress using an olympic bar with or without weight depending on your capabilities ๐Ÿ˜‰ don’t try more weight than you’re capable of, if you do your technique will suffer and you won’t get the full benefit of the exercise ๐Ÿ˜‰

Lie down flat on the bench with feet elevated (on the bench if you don’t have the foot rest. Lift the bar off of the rack keeping the back of your shoulders tucked in, push the bar directly towards the ceiling only lifting the shoulders towards the ceiling, don’t lift the entire back off of the bench while doing the crunch ๐Ÿ˜‰

Sets – 4

Reps – 10

To perform the jacknives you need the workout ball or a slippery surface with towels or pillows. Elevate yourself up onto the ball. Make sure your feet are near the back of the ball and roll your body to a fully extended position. Pull yourself back in usin your abs and bring your feet back up onto te rear of the ball crunching the abs ๐Ÿ˜‰ it’s a killer! ๐Ÿ™‚

Sets – 4

Reps – 10

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar

April 19, 2010 Posted by | Personal Training | , , , | Leave a comment

Personal Trainer Dublin – Stiff Leg Deadlifts & Single Leg Raises in the Plank Position.

I was in the personal training studio in temple bar the other day when a client asked me about the technique of a stiff leg deadlift so thought I’d throw this up..

The stiff leg deadlifts is mainly targeting the hamstrings but also is an all over body exercise as it brings your back and abs into play..i generally do this on the day of a lower split or with a full body day.

Make sure you have a true grip of the bar with your thumbs wrapped tightly around it. It’s important to keep the natural curve in the spine in order not to hurt your lower back.. If you feel it’s hurting you LOWER the weight and get the technique right, it will benefit you so much more than trying to be a hero ๐Ÿ˜‰ keep the shoulders back, this will help to keep the curve in the spine.. Drop the bar to the Knees or just below keeping the bar close to the legs all of the time.

Come back up keeping that curve in the back and repeat 8-10 reps with 5 sets!

I mixed in some single leg plank raises for some core work and active rest! ๐Ÿ˜‰

It’s a great exercise.. Give it a go! ๐Ÿ˜‰

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

April 13, 2010 Posted by | Personal Training | , , , | 3 Comments

Metabolic workout finisher – Personal Trainer Dublin

Do you usually find yourself stuck for an idea for a good workout finisher? Be stuck no more ๐Ÿ™‚

I love giving my personal training clients in the ABS Gym finishers at the end of their training sessions! It completely breaks down your muscle fibres at the end of the session and sets your body up for prime fatburning when you’re sitting at home watching tv! Your muscles then have to work even harder to repair and therefore burns more bodyfat in the process..

That’s what we all want right? Well start doing some workout finishers ๐Ÿ˜‰

Give this torturous finisher a try! Obviously as you increase the weight the harder the exercises become but with this I recommend using a lighter weight so it can be done with maximum intensity so then becoming a metabolic fat burning exercise( your goal with this is reps)

There are 5 exercises with ten reps in each so making 50 reps in total for each set. Perform four sets of 50 = 200 reps ๐Ÿ™‚

1.The first exercise is a military shoulder press (make sure to keep your chest and butt out keeping the natural curve in your spine)

2. The second is a front squat performed again with high intensity (make sure to keep your elbows up and have your bum nearly touch the floor)

3. The third is the bent over row. Again performed with the chest and butt out keeping the natural curve in the spine.

4. The fourth is a stiff leg deadlift again with the chest and bum out. Make sure to keep the bar close to the Legs with a slight bend in the knee.

5. The fifth is the killer haha – burpees. Everyones favourite at the end of a workout! ๐Ÿ™‚


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

April 8, 2010 Posted by | Personal Training | , , , | Leave a comment