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Exercises | workouts

Burpees and strength challenge

Challenge yourself with 3 rounds of this circuit and complete in the fastest time possible. Breaks are optional. How fast will you be? 1. 10 Burpees 10 Squats   2. 10 Burpees 10 Reverse Lunges   3. 10 Burpees 10 Press Ups   4. 10 Burpees 10 Triceps Push ups   5. 10 Burpees 10 […]

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Exercises | workouts

AMRAP Plyometric Blast

Challenge yourself and see how many rounds of the circuit below you can complete in 10 mins. This super sweaty circuit will raise the heart rate and boost those endorphins. X10 Squat jumps X10 Plank jacks X5 Burpees X5 Lunge jumps                         By Ashley […]

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Exercises | Motivation | Training | workouts

A guide to working out from home

We have designed and installed numerous home gym projects, so our team has a wealth of knowledge and expertise when it comes to creating functional workout spaces at home. Whilst our home gym projects vary greatly in scope, depending on the client’s budget and specification, we understand that not everyone has the space or money […]

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Exercises | workouts

Circuits without equipment

Circuits without equipment is often seen as too easy for the more frequent gym-goer, however, done creatively, you can put yourself through some serious workouts, by putting the focus on an increase in volume and technique! This session is broken down into two circuits, made up of 2 giant sets (3 or more exercises per […]

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Exercises | workouts

Stay at home bodyweight workout

The idea of this ‘stay at home bodyweight’ workout is to complete the circuit as many times as you can. This means working until you cannot complete the full circuit anymore. The catch is each round you must increase the reps by 5 for each exercise. Round 1: x5 reps of each exercise Press ups […]

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Exercises | workouts

Fitness Challenge – March Minithon

With it now being March and the seasons changing, we thought we would make a challenge that will put a spring in your step. The challenge: This month’s challenge is March Minithon. The details:  250m Run/Walk, 500m Row and 750m Cycle. You can do these in whichever order you like. The Rules: To complete the […]

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Exercises | workouts

Fitness Challenge – Press ups and Squats

Are you ready for the new monthly fitness challenge? If you fancy a challenge, then this is for you. If you want to participate then ask one of our members of staff for more information or if you would prefer you can just do the challenge alone for your own personal achievement. The challenge: This […]

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Exercises | Training | workouts

Fitness Challenge – The rowing and burpees test

Are you ready to challenge yourself in 2020? Make sure you take part in our Monthly Challenges… We will have a new challenge ready to go on the 1st of every month until 31st December. The top male and female participants from our managed gyms will receive special prizes, too. Don’t be shy and ask […]

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Exercises | Training | workouts

Fitness Challenge – End of year leg blast!

The challenge: Are your legs ready for a challenge? Do two sets of this circuit as quickly as you can and feel the burn, the satisfaction and beat your own (and your buddy’s) time. Have a blast! The details: Exercises 20 Bodyweight Squats – bend at the knees and drop your hips to lower your […]

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Training | workouts

Indoor training tips for winter sports and exercise

As the days draw in, the mornings get darker and temperatures start to plummet, you *might* be tempted to hang up your trainers and hibernate until the New Year. Well, we’re here to help! Staying active throughout the winter months can be tough, but also really beneficial. Not only will it mean that your fitness […]

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Exercises | Training | workouts

Fitness Challenge – AMRAP-15

The challenge: This month’s challenge is about completing as many rounds of the given exercises as you can in 15 minutes. And remember; there’s no skipping exercises or cheating on reps! The details: When you complete all of the below exercises, you have finished one round. Do as many rounds as you physically can within […]

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Exercises | Training | workouts

Fitness Challenge – The standing long jump

The challenge: The aim of our October Fitness Challenge is to jump as far as you can from a standing position. This challenge is all about explosive power – and it’s crucial you give it your all. The details: Your distance will be recorded by the member of staff on duty and you will be […]

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Exercises | Training | workouts

Fitness Challenge – How long can you last?

The challenge: This month’s Fitness Challenge is an all-round body breaker. The task? You need to see how many rounds, or sets, you can complete within a timeframe of 10 minutes. The exercises: Bike: 0.8km KB/DB Squats: X 25 (Male 10kg/Ladies 5kg) Lateral raises: X 20 (Male 4kg / Ladies 2kg) Push ups: X 10 […]

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Exercises | Training | workouts

Fitness challenge – Quad-shaking wall squat

The challenge: Get into a squat position with your back against a wall and dumbbell in front of chest, then simply hold it for as long as possible (female 10kg, male 20kg). The technique: Lean against a wall Walk with your feet shoulder width apart While leaning back on the wall, slide down until there […]

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Exercises | Training | workouts

Fitness challenge – Full Body Workout with a Twist

This month’s challenge is a full body workout with a twist. You have 3 and a half minutes to complete the exercises below: 250m row 20 press ups (females can complete with knees on the floor) 20 bodyweight squats The idea is you must complete all 3 in the order given, within the time frame. […]

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