Hello, my name is Dayne Williams.
I was born in Cape Town, South Africa (January, 1989) before moving to New Zealand with my family after my 8th birthday (1997).
Sport and Exercise Background
– 3x New Zealand Boxing Champion (53 fight experience, since 2005)
– Kick Boxing (14)
– Weightlifting (non-competitive)
– Diploma in Fitness Training (AUT, 2008)
– Bachelor of Sport and Recreation (AUT, 2011)
– Graphic Design Certificate (Animation College, 2015)
– Diploma in Web Development (Yoobee School of Design, 2016)
Types of Training
The forms of exercise included in my fitness training plans…
Learn the correct boxing technique to improve the quality of your fitness workouts. I will teach you boxing stance, footwork, punch technique, combinations, how to use a boxing bag and more.
Circuits develop muscular and cardiovascular endurance for building lean, toned muscle.
Workouts consist of 3 to 6 exercises performed in succession with little to no rest between exercises.
Light weights and body-weight exercises are used with an even balance between push and pull exercises.
The workouts are time efficient requiring no more than 20 minutes in duration. You may bench mark your fitness by recording the time taken to complete a circuit.
Forming the core of your gym program – resistance training strengthens your bones, tendons, ligaments, connective tissue and builds lean muscle.
Balancing muscle groups improves posture and your mobility / flexibility. Because your muscle groups and joints are stretched throughout their full range of motion.
Weightlifting workouts build your max strength – allowing you to perform muscular endurance workouts like circuits easier.
Circuit training, boxing, running, swimming, skipping and bodyweight exercises like burpees improve your cardio.
High Intensity Interval Training (H.I.I.T) is great for improving your cardio endurance and burns fat faster than slower forms of exercise like jogging for extended periods of time.
HIIT also has positive effects on muscular strength and power gains.
For complete development of the core musculature workouts need to work the core through
2. Lateral Flexion
4. Hip Extension
My programs utilize exercises that target each of these different actions. In addition to a circuit training workout and weightlifting session – a couple short core workouts per week will adequately develop the core muscle groups.
Build Lean Muscle
If you wish to gain muscle tone without the bulk I can help you achieve this, whereas if mass is important to you we will focus upon this goal instead.
I will create an exercise program for you that includes both resistance and cardiovascular training.
Develop Core Muscle
Boxing and strength training will raise your metabolism to utilize fat for energy from the stomach, butt and thighs.
I will teach you many exercises to improve both the function and strength of the abdominal muscles.
Learn the correct boxing technique to improve the quality of your workouts so you may reap greater fitness results from your efforts.
I will teach you – boxing stance, movement, punch technique, combinations, how to use a boxing bag, pad work and more.
Functional fitness training will build strength and power head to toe and improve your posture, mobility and athletic performance.