Fitness challenge – Quad-shaking wall squat
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). Technique: lean against a wall walk your feet shoulder width apart while leaning back on the wall, slide down until there is a 90-degree bend at […]
Read articleFitness 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. […]
Read articleFitness challenge – Weighted Plank
This month’s challenge is the weighted plank – 10kg for females, 15kg for males. Reminder: your back needs to be treated with care, so avoid going overboard especially if you’re a beginner with weights/resistance and if you have previous back injuries. Rules: time starts when the plate is placed on the back, participants always need […]
Read articleHow to do a weight loss calorie-burning workout
With Easter just around the corner, you may be wondering about what the best way to work off a few extra pounds after letting yourself loose on some Easter eggs. We’ve put together a fat-burning/weight loss workout that will dramatically increase your EPOC (exercise post oxygen consumption) to keep you burning calories long after you’ve […]
Read articleWellness: why you should try yoga
Thinking about giving yoga a try, but not really sure what it’s all about? Yoga practice combines both a strong spiritual and meditation element alongside many physical benefits. Yoga focuses on strength training and flexibility, and with postures that improve your body from the inside out, you won’t just look good but also feel good […]
Read articleCardio hybrid workout: indoor and outdoor
We touched upon the benefits of a hybrid workout earlier this month, as well as discussing nutrition for a running training schedule. Now we’re putting the two together with a hybrid workout for the runner. The exercises below can of course be altered and changed depending on your personal preferences and training facilities, but we […]
Read articleDon’t neglect your innner thighs: adductor workout
The inner thighs or groin muscles are also known as adductors. These muscles are commonly neglected and often remain undertrained, but we need to build them up as they provide a lot of support in how the hips and knees work. Here are three exercises from April Vismonte, PT at Beaufort Park. If you’ve not trained […]
Read articleCore and abdominal workout
Core strength is an integral component of any fitness regime: it is key to the body functioning because it supports almost every movement and position. Core exercises train muscles in your pelvis, lower back, hips and abdominals. If you follow this core routine on a consistent basis you will see improvements to balance and stability, supporting everyday […]
Read articlePre and post Christmas workout
The festive season is a time for overindulging and with that comes a lot of unwanted additional calories. This short workout will help you recover and detox the body of all the junk which has accumulated during this period. Begin your own Christmas tradition with this workout – it’s one to have to hand over the […]
Read articleBest Leg Exercises For Gaining Strength
Not all gym-goers enjoy leg day. The prospect of hobbling round in discomfort for 24 hours isn’t the nicest and, because of this, many skip the session. Walking around all day counts as a session anyway, right? Actually no, it doesn’t! If modern walking alone counted as a leg workout, everyone would have strong and […]
Read articleTop 5 Indoor Workouts
Winter is officially on its way – the clocks have gone back, there’s less and less daylight by the day and the temperature continues to drop. All in all, this doesn’t always help when it comes to training. A combination of the above factors can make working out and sticking to a plan difficult, as […]
Read articleOh My GOSH! To Brighton and Back
Taking part in a London to Brighton bike ride had been on my endurance ‘bucket list’ for a long time – I was only waiting for a perfect moment! Doing it in June was out of the question; Ramadan would have just finished by then and the weather was too hot for my condition. […]
Read articleWhy Circuit Training Is For You
Ordinary gym workouts can often feel dull, repetitive and not give you the motivation needed to reach your goals. Circuit training is an alternative training method and can be an exciting alternative to your normal workout. Circuit training is a training method where participants move around a number of different workout stations performing a range […]
Read articleTop 5 Benefits Of Playing A Team Sport
Playing team sports is how most of us were first introduced to exercise when growing up, but why do the majority of us now opt to remain individual in our workouts? Commitment is one of the main reasons, with time and travel proving large obstacles. Rather than playing the team sports we grew up with, […]
Read article5 Great Kettlebell Exercises
Kettlebells are widely used in the gym environment. From squats and presses to swings and snatches, kettlebells can be used for a variety of exercises and are extremely beneficial. They require a stricter form and more muscle recruitment than, for example, resistance machines or even dumbbells. Some of the well-researched benefits of using kettlebells include […]
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