Dan McGlinn Personal Trainer in Bundaberg, Queensland | Sport & recreation

Dan McGlinn Personal Trainer

Locality: Bundaberg, Queensland

Phone: +61 7 4152 8566

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

23.01.2022 This guy gets it

23.01.2022 #wearewhatwerepeatedlydo

22.01.2022 This should be a nice easy one. I'm joking.......you may soil yourself Book in via the GRIT booking system.

20.01.2022 Who's coming in the morning?

19.01.2022 Stay strong. Stay healthy. Stay conditioned. Eat well.... PEACE

18.01.2022 Pop up session Wednesday morning 6.15

17.01.2022 Hey Guys I hope this is not too impersonal, but this in case I don't get to see everybody at the gym. Unfortunately as of next Saturday I won't be doing any more HIIT or PT Sessions. I have really enjoyed the time I've spent training people over the past 5 years, starting out as TRAIN INSANE & then moving into group format training, so it will be very hard to stop & it sort if feels like a bit of a void will be left for me, but I've been a continuous member at Cityfit for 21... years now, So I will still be at the gym like part of the furniture & I will still regularly put workouts up on the whiteboard if people want them. So I'll see you round at cityfit & remember, I won't be scared to come tell you "You are soft" or "put some more weight on that bar.....my Nanna can lift more than that" & whatever other AWESOME sayings you guys love/hate hearing me say See more

17.01.2022 This session will be held in place of Coopers regular Meta pwr session. This coming Saturday 14th March. Available spots capped at 20. PM me on my personal page to book in

17.01.2022 I'm back for HIIT in the morning & really looking forward to breaking some arms

16.01.2022 3 Round pyramiding circuit (Don't mess about, continuous reps if possible & limited rest between exercises - 3 min rest between circuits, you're aiming for HIIT fatigue & muscular fatigue) ------------------------------------------- Circuit round #1... 24 x 10kg slam ball slams (catch on the bounce) 24 x 10kg barbell shoulder press (wide stance & wide grip, reps depth to chin height) 24 x plyometric lunges (alternating jump lunges & incorporate arm pump movement) 3 x 30 sec Hover/plank with 30 sec rest between ea Hover 24 x bicycle crunches --------------------------------- Circuit round #2 16 x 15kg slam ball slams (catch on the bounce if possible) 16 x 15kg barbell shoulder press (wide stance & wide grip, depth to chin height) 36 x plyometric lunges 3 x 40 sec Hover/plank 20 with sec rest between ea Hover 36 x bicycle crunches --------------------------------- Circuit round #3 12 x 15kg slam ball slams with a leap frog jump back & forth over the ball, dropping the hips down toward ball after ea slam. 12 x 15kg barbell clean & press with a burpee after ea clean. 48 x plyometric lunges 3 x 50 sec Hover/plank with 10 sec rest between ea Hover 48 x bicycle crunches ENJOY

16.01.2022 I'm away 2moro. So no HIIT session sorry

16.01.2022 First 30minute Pop up HIIT session will be happening on next wednesday 6th at the old time of 6.15am......& it's free to members

13.01.2022 30 minute HIIT Circuit Purpose - Keep heart rate continually rising & lowering. Function - Spike metabolism via compound adaption & minimal rest periods.... Systems used - Primary Aerobic & minimal Anaerobic Equipment - Body weight & Improvised Hand Weights REMEMBER Weights, reps & exercise mechanisms are suggestions only! Please vary weights, reps & exercise mechanisms as necessary. 3 ROUNDS Description. Do one exercise after the other, then once all are completed have a short rest, then move through the same exercises again, but with the increased reps on each round. Rd1 12 reps Rd2 16 reps Rd3 20 reps 1. Body weight squats 2. Plank on elbows 3. Plyo jumps 4. Push ups 5. Mountain climbers 6. Alternating lunges 7. 50mtr Sprint / 50mtr walk 8. Mountain climbers 9. Sit ups or cruches 10. Mountain climbers 11. Plank 12. Push ups Exercise Description 1. Body weight squats, wide stance, toes pointing slightly outward, arms straight & out in front at shoulder height, hands together, keeps your arms nice & still. 2. Plank on elbows. Body straight & long. Hands together. Look at your hands. Feet hip width apart Eg. RD1 swap the reps for seconds. RD1 = 12secs. 3. Explosive plyo jumps - Stand with comfortable stance, jump & swing & push hands towards the sky to increase momentum on the jump, land as softly as possible & allow hands to swing back down to your side - repeat. Option - Hand weights 4. Push ups on toes or low option = on knees. High option = include 1 alternating leg reverse scissor kick between each push up as you are coming upwards. 5. Transition straight into fast mountain climbers, should only take a few seconds, but it is meant to spike your heart rate. 6. Alternating stance step in - step out lunges Option - hand weights 7. 50 metre sprint/run 50 metre walk back to start position ea. sprint/walk is 2 reps Eg. RD1 Sprint/walk 6 times. Option hand weights 6. Spike the heart rate with Plank on elbows again. 7. Sit ups or cruches. Primary focus on contraction & then relaxatiin of the abdominals during each rep. 8. Transition straight into fast mountain climbers again 9. Sit ups or Crunches 10. Transition straight in really fast mountain climbers again 11. Plank on elbows again. 12. Transition straight into push ups.

12.01.2022 Ok...Who's down for my HIIT session tomorrow morning?

11.01.2022 Aim to do this in 45min challenge Rest as many times a you need, but remeber 45 mins. -100 push ups -1000metres rower machine... -Hover/plank for 1min -Standing one arm reverse fly (leaning with one hand on top row of dbell rack flying with the other squeeze shoulder blades together) 50 reps ea arm 5kg db -100 squats with a made up bar off the rack, you pick the weight minimum 20kg -350 steps on the stepper lvl 13 -100 walking lunges 3kg dbs ea hand -Hover/plank alt legs (raise one toe off the floor no more than 2inchess & point the toe holding the leg straight & keep body straight & long)1min hold ea leg -100 mountain climbers in the push up stance See more

07.01.2022 I'm away from the office tomorrow guys PM me if you like me to shoot you a workout program to do instead

06.01.2022 This is the metabolic tracking of Jo Cole from today. Even a bulk of the warm up was in the peak range! Geat workout What is the magic word that we learnt today kids?

05.01.2022 30 minute HIIT Circuit Barbell - Slam ball - Body Weight 3 rounds ascending reps & varying weight increases/decreases Rd1 12 reps... Rd2 16 reps Rd3 20 reps Weights, reps & exercise mechanisms are suggestions only! Please vary weights, reps & exercise mechanisms as necessary. 1. Barbell clean & press -10kg barbell weight -17.5kg -12.5kg 2. Plate hand weighted Plyo jumps pushing the plates towards roof on each jump -1.25kg plates weights (ea hand) -2.5kg -2.5kg 3. Push ups (BodyWt) with 1x alternating leg reverse scissor kick per push up rep 4. Barbell shoulder press (wide grip depth to chin) -5kg barbell weight -7.5kg - 10kg -5kg -7.5kg 5. Slam ball slams with leap frog jump forward over the ball dropping hips/butt towards ball to a comfortable depth then jump back to original slam position - 8kg - 12kg ball weight 6. Kettle bell one arm rows (lean forward, fix bracing hand to a hip height box, keep torso straight, no hip or torso rotation) reps are per side eg.12reps on ea side. - 8kg - 12kg Kettlebell weight - 12kg - 16kg - 8kg - 12kg 7. Barbell clean & press with 1 burpee per C&P Option of including push up in burpee - 5kg - 10kg barbell weight 8. 2EXCERCISE SUPER SET Plank jacks (description - Setup = push up stance, body straight & long Mechanism = jump feet apart then feet back together = 1 rep) immediatley after that super set with slow & controlled mountain climbers (core focus) Both exercises done for programmed amount of reps eg. 12 Pjacks & then 12 x climbers back to back.