Many people train with the goal in mind of losing body fat from around their mid-section and achieving a flat stomach. While you cannot spot reduce when it comes to dropping fat you can certainly follow a programme that will help to target your abdominal area. This workout mixes resistance exercises that will work all [...]
Here is a challenge that I did at the end of my Saturday morning circuit class. Due to the large numbers who take part the challenge uses minimal kit, so once again all you need is a weight plate (5-10kg) and an exercise mat. 6 exercises make up the challenge with you spending a minute [...]
This whole body workout combines resistance training alongside cardio and is ideal for those whose goals are to improve muscle definition, reduce body fat and improve their general fitness.
For the resistance exercises aim to complete 3 sets of 12 reps using a weight that will challenge you. You should be struggling to complete the last [...]
For this challenge all you need is a weight plate (start off with one that weights 5-10kg) and a bench or step box. The best types of weight plates to use are those with handles (such as the Reebok ones used in studio classes such as Bodypump) since they are easier to grip. The challenge [...]
This whole body circuit uses 2 of my favourite pieces of gym equipment, the powerbag and kettlebell alongside bodyweight exercises. The aim of the workout is to complete 3 full circuits with a 1-2 minute rest in between. Spend 5-10 minutes warming up before starting.
EXERCISE
REPS
V-ups
12
Bent over row, clean and press combo
12
2 Handed kettlebell swings
12
Powerbag walk [...]
Here is another session I did with my circuit group recently that requires little kit and can be completed in 30-40 minutes. All you will need are some dumbbells, step box, weight plates and a mat. The circuit is split into 3 sections, upper body, lower body and cardio. Each section consists of 3 exercises [...]
This challenge will take you around 40 minutes to complete and works the entire body so can be done instead of your normal workout. The challenge is broken down into 4 stations of 4 exercises and the aim is to complete as many total sets as possible. Each station lasts 8 minutes and 10 reps [...]
Chest Challenge:
Destroy your upper body in this press up challenge.
This challenge involves nothing more than your bodyweight. Start with one press up and then go into a kneeling position and perform one kneeling sprawl. Each time increase both exercises by one rep.
Example:
1 Press up with 1 sprawl
2 press ups with 2 sprawls
3 press ups [...]
If you haven’t got the time to make it the gym and you do not want to spend lots of money on expensive home gym equipment then bodyweight training could be the answer. You can have an effective whole body workout at home using just your own body’s resistance that can help you to improve [...]
You don’t need expensive equipment to have an effective whole body workout. Below is an example of a workout that uses just your bodies own resistance. It can be performed either as a circuit, doing each exercise back to back with no rest until you reach the last one when you will rest for 1-2 [...]
