Pennie Varvarides ∞ London, UK

Pennie Varvarides ∞ London, UK @superpennie

http://www.omqfitnessmagazine.co.uk/

SHOULDERS//πŸ’ͺ🏽 Super-setting strength work with conditioning to stimulate muscle growth and push the boundaries. Five sets of heavy shoulder press 4-5 reps, paired with 20 pulses with arms fully extended to the sides (light weight) and circles. Feel the BURN πŸ”₯ ***** 5 x 4-5 DB shoulder press / 20 pulses 5 x 4-5 seated strict press / max lat raises 5 x 6-8 face pulls / max wall walks ***** #ohmyquad #londonpt ***** πŸ“Έ @v.a.physique
CLIENT PROGRESS//✨ Incredible job from @ria_mac3 this morning, powering through a challenging session. Seated cable rows here. Sitting on the floor with your legs straight, means you have nothing to push against – like when you put your feet against a step or platform for example. This means your core has to work harder to hold you up and your back needs to pull the weight without the help of your legs. You won't be able to pull as many kilos this way, but you will train your body to work together as a solid unit. And the stronger your core, the better you are at everything ***** Make sure you start the move by retracting your scapular. Pull your shoulder blades back and down - don't shrug. This will ensure your lats are engaged and ready to WORK. Row, row, row your boat... ***** #ohmyquad #londonpt #personaltrainer
BEHIND THE SCENES//✨ Lots of fun shooting with @simeenk1 at @cosmopolitanuk yesterday for @newbalanceuk. Thanks to @jamiemccormickhair and @josebassmakeupartist for the hair and make-up 😍Photography @olybarnsleyπŸ“Έ ***** I'll be running the @nycmarathon in November thanks to New Balance and @goodgym. This will be my first ever marathon. Follow along for my kneehab and marathon training in the run up πŸ‘ŠπŸ½ ***** I'll be running this New York adventure with @francescahalsall and @shona_vertue. Bring it on πŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈ ***** #ohmyquad #nbwomen
KEEP MOVING//β˜€οΈ It's important to set your sights on what you want and to keep moving towards those goals. You have to make the most out of every opportunity, because you never know what's coming around the corner. . . Be brave and be kind. And make sure you enjoy the journey. . . πŸ“Έ @v.a.physique . . #nbaccessories #nbwomen #fitlondon #londonpt #ohmyquad #fitfamuk
CLIENT PROGRESS//✨ Fantastic session with @fwallace5 yesterday working through some pretty intense conditioning work, including these overhead single-arm lunges. Brutal. #proudpt ***** Overhead work is great for building internal core strength, especially single-arm. You have to keep your shoulder blade down and lats packed with this move, focussing on keeping your core engaged the whole way through. Relax and you'll tilt to the side ***** The walking lunge is a classic move for building lower body strength and power, whilst burning huge amounts of calories and forcing you to push through endurance boundaries. Do more lunges. #ohmyquad ***** For coach enquiries DM or email pennievarvarides @gmail.com . . . . #lunges #walkinglunges #fatloss #weightloss #gym #gymlife #rugby #rugbylife #fitness #fitlife #healthychoices #rugbygirls #fitlondon #londonpt #personaltraining #bbg #progress #fitnessjournal #coach #strengthandconditioning #strengthtraining #strengthcoach #nrc
KNEEHAB//πŸƒπŸΎ Playing with single-leg deadlifts and a lacrosse ball to challenge each knee to work solo. Slowly building the movement back up. Using the ball makes this move more about mobility and stability – something I'm still clearly lacking πŸ˜‚ – and less about pure strength. I did several sets of these as part of a kneehab routine, also including step ups and clams. If you're coming back from a knee injury, don't rush straight back into all the big moves – I know it can be tempting! Make sure all the parts are working first. I'm playing with speed here, but you can slow it down and focus on total control too. Heck, even if you're not injured, this is a great move to warm up with on deadlift days! . . #kneehab #rehab #lacrosseball #physio #osteopathy #personaltrainer #londonpt #kneeinjury #singleg #gym #gymlife #squats #strengthcoach #strengthandconditioning #strengthtraining #justmove #deadlift #powerlifting #coach
CLIENT PROGRESS//πŸ™ŒπŸ½ Incredible job from one of my clients over the last two months, who has dropped 5kg, 5 inches and a dress size. Today she even deadlifted 70kg for the first time πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½ #proudpt #ohmyquad . . For coaching enquiries email pennievarvarides @gmail.com. Based in Finsbury Park, north london.
CLIENT PROGRESS//πŸ”₯ Great job from @fi_hannah in our session today, starting with cardio deadlifts (15x40kg/10 burpees x 3) and moving on to some heavy reverse lunges and farmers walks. #proudpt #ohmyquad
CLIENT PROGRESS//πŸ’ͺ🏽 Incredible job from @kerseiiiin today, who not only hip thrusted TWO HUNDRED KILOS!!! But also managed 4 clapping press-ups in a row! #proudpt . . If you're interested in getting stronger, email pennievarvarides @gmail.com . . #strengthandconditioning #strongwomen #coach #personaltrainer #londonpt #glutes #gluteworkout #hipthrust #bridge #healthychoices #fitness #fitfamuk #crossfit #gym #gymaddict #ohmyquad # #missionmachine
CLIENT PROGRESS//πŸ’ͺ🏽 Incredible job from @fwallace5 in our PT sesh this morning, for shaving 39 seconds off today's workout: cable twists, DB snatches, burpees; 5, 10, 15, 10, 5. Great effort πŸ‘πŸ½πŸ‘πŸ½ #proudpt . . Give it a go and post your times below! Do both sides on the cable twists and single-arm snatches. Chest to the ground on those burpees. Don't stop until you're finished. . . #gym #gymlife #fitnessaddict #fitness #fatloss #rugby #crossfit #wod #fitnesstest #snatches #burpees #xfit #weightloss #fatlossjourney #fitnessjourney #ohmyquad #healthychoices #londonpt #personaltrainer #coach #strengthandconditioning #strongwomen
CLIENT PROGRESS//πŸ™ŒπŸ½ Super proud of @chantie95 today for deadlifting 40kg for the first time. She came to me a few months ago to help strengthen her knee after a ballet accident. It's incredible to see how far she has come in such a short space of time πŸ™ŒπŸ½πŸ‘πŸ½πŸ”₯ #proudpt
NEW 1RM//πŸ™ŒπŸ½ Rack pulling 130kg for the first time, BW58kg. Previous 1RM 110kg πŸŽ‰πŸ™ŒπŸ½ Rack pulls and deadlifts are my two faves at the mo, mostly because injury has left me quite restricted in what I can do. But seeing some serious strength gains in my back because of it. Training with @vaphysique is always better than training solo. Find yourself a cheerleader to push you to always grind harder πŸ’ͺ🏽working with a belt for the first time this week, and really loving it πŸ™ŒπŸ½ . . . . . #fitness #strongwomen #strengthcoach #strongnotskinny #wcw #strengthtraining #strengthandconditioning #1rm #strength #backday #powerlifting #deadlift #ohmyquad #womenwholift #womenwithmuscle #fitlondon #londonpt #personaltrainer #gym #plantbased #on30 #plantbasedathlete #workout #exercisevideo #gymvideo
Fantastic job from @fi_hannah in our PT session today, smashing out some solid upper body work πŸ’ͺ🏽 Getting stronger every session πŸ™ŒπŸ½ . . . #fitness #gym #strongwomen #strongnotskinny #summerbody #fatloss #gains #training #londonpt #personaltrainer #fitnessmotivation #fitnessinfluencer #fitnessaddict #gym #gymlife #protein #fitlondon #omqtribe #ohmyquad #womenwholift #womenwithmuscle
Thicker handles stimulate more muscle activation in the hands, forearms, upper arms and upper body in general. More muscle activation means much bigger size and strength gains. @vaphysique is using @danny_constant's @fatgripz on bench for reps, to really stimulate growth. Stability with the thicker grip becomes more of a challenge; thicker handles make moves much harder on the whole. If you have small hands like me and train in a gym that doesn't stock the 15kg Olympic bars, everyday is forearm day πŸ˜‚πŸ’ͺ🏽 jokes aside, grip training is hugely important for moving those heavier weights and mastering the more complicated bodyweight moves, so don't neglect it. #workout
London was a solid mix of beautiful summer and torrential rain today. Remembering sunnier times. Like rooftop yoga in Cyprus last month β˜€οΈ #tbt
@GoodGym gave me a box of @lucozadesport jellybeans recently, which have been powering us through some PRs at the bar πŸ’ͺπŸ½πŸ˜πŸ™ˆ @vaphysique πŸ‘πŸ½πŸ‘πŸ½
CHEST AND SHOULDERS//πŸ’ͺ🏽 Building me some boulders πŸ˜‰ . . Today's workout: 20 mins on bike + 10 mins shoulder mobilisation . A1 Close-grip DB chest press 5 x 10 . B1 DB fly B2 DB chest press, 4 x 10 . C1 Seated DB shoulder press C2 Seated bent over reverse fly, 5 x 10 . D1 Seated chest press D2 Press ups, 4 x 10 . . Thanks to @_simpleandlean_ for the πŸ“Έ
CLIENT PROGRESS//πŸ™ŒπŸ½ Super proud of @kerseiiiin today for these beautiful press-ups πŸ‘πŸ½πŸ‘πŸ½ . . For coaching enquiries email pennievarvarides @gmail.com #missionmachine