Improve Your FitnessHow Kernow Fitness Can Help You

Flexible Timing

We know you are super busy. That's why we made the traning hours flexible.

Flexible Timing

We know you are super busy. That's why we made the traning hours flexible.

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Qualified Instructor

Conrad Petterson (Dip PT) is an advanced sports therapist, with over 20 years experience

Awesome Tutors

A child athlete, Conrad went on to become an RAF Physical Training Instructor, later qualifying in sports injury and massage techniques.

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Personal Training

Kernow fitness Personal Training aims to cater for a wide range of individual needs.

Personal Attention

We know you are super busy. That's why we made the traning hours flexible.

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It's All AboutGetting Fit

  • Weight Lifting

    Dumbbells are a great way to start out with weighted strength training.

  • Running

    Our programme is designed for a complete beginner to get from couch potato to running 10-20 miles a week, over a period of six months.

  • Fitness Therapy

    Sports Therapy is focused on the prevention of injury, treatment of injury and the rehabilitation of the injured patients.

Work TowardsYour Goals

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TRAINING routines

Programme Guide The 20-Minute Total-Body Workout

A time-efficient plan for a longer, healthier, stronger life
Let’s get something straight: You’re not lifting for the beach or to try to intimidate your daughter’s dates. Your goal is efficiency, so you need to focus on exercises that work the most muscle in the least time, says Michael Mejia, C.S.C.S., a trainer and the author of Scrawny to Brawny. As a rule, Mejia recommends only multi joint movements, which force you to bend at more than one joint. Plan your workout around these six basic movements, and you’ll train every muscle in your body in less than 20 minutes per session. “It only takes two sets of each movement, done twice a week, to get most of the health benefits of lifting, including maintenance of your muscle and strength,” says Mejia. Choose one exercise from each movement category below, and then create your own workout regimen.

  • Twice a week, perform each movement in the order shown above. In your first workout, do 4 to 6 reps of each movement. In your second workout, perform 10 to 12 reps of each movement. Alternating between these two repetition ranges each session trains your muscles for both strength (the lower reps) and endurance (the higher reps).
  • Do the two lower-body movements as straight sets, performing both sets of Movement 1 (quad-dominant) before moving on to Movement 2 (hip-dominant). Rest 60 seconds between each set of each movement.
  • To save time, do Movement 3 and Movement 4 as a pair, and Movement 5 and Movement 6 as a pair, resting 30 seconds between each set. That is, perform one set of Movement 3, rest 30 seconds, and then perform one set of Movement 4, and rest another 30 seconds. Repeat one time—for a total of two sets of each exercise—and then move on to Movement 5 and Movement 6.
  • Always rest at least a day or two between workouts.
  • Every 4 weeks, choose a new exercise from each movement category.
Exercise 1
Quad-dominant Any lower-body exercise in which your quadriceps work the hardest. An easy gauge: For any standing exercise, your torso will be bent forward less than 45 degrees as you perform the move. The main move Squat Perfect it Arch your lower back and push your knees outward as you lower your body. “This keeps the stress off your knees and lower back, providing you with the safest way to perform the move, Super substitutions Lunge, split squat, and overhead squat.

Our CustomersLove Our Service

I met Conrad shortly after my near fatal accident in a race car in July 2006. I had suffered a broken back and neck and had 3 vertebrae fused in both damaged areas of the spine. My movement was limited and I had lost a huge amount of weight due to being in hospital for 2 months where I had received 4 operations. We started really working together in 2007 when I had got through most of the recovery and with Conrad pushing me and inspiring me I soon found myself beating the fitness records that I had set before the accident.Professional Race Driver - Joey Foster
Customer
All I can say to anyone who knows the unbearable pain on Fibromyalgia or has any kind of muscle issue is, once you take the step to decide to try and release that pressure and to push through that barrier you won’t regret it. Despite the pain you think you will go through, just talk through it and you will understand the difference it can make. And with Conrad’s skill, experience and above all, patience, I can honestly say it’s the best treatment I have ever had.Lorraine Gosling
Customer
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Start Now and Meet Your Goals

If you have your exact fitness goal in mind, we are ready to start putting together a workout routine that is aimed at reaching your goal as quickly and effectively as possible.

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