Bodyweight 30-day challenge
Lets get June off to a good start with this challenge. All bodyweight exercises so you can do this without worrying about the gym.
fitnesssamj@outlook.com
Strength HIIT
Combine strength with high intensity training and you have a workout to get you stronger and fitter in no time. Concentrate on technique before you start blasting through the workout to ensure you avoid injury!
5 minute abs
This little ab blast can be done anywhere, with no equipment, when time is not on your side. Ideally you will do this as part of your workout routine, but if you don’t have one just get started with this.
Skipping
Skipping is great fun, reminds us of our childhood, except skipping seemed easier then! This is a great workout which also includes some strength moves. If in doubt, just skip, there are variations that might be too tricky, so just keep it simple and add in the more complicated moves […]
Boxing circuit
This is a great workout if you want to avoid jumping or any impact on the knee. Combining standard circuit moves such as tricep dips, planks and boxing drills, this will keep you working hard but is kind on the joints. Give it a go!
30-day HIIT challenge
See May in with a strong high intensity cardio challenge. Make sure you warm up before and that you stretch after. If you haven’t done any workouts like this before then take it steady and build it up. High intensity training is amazing but it’s not for those new to […]
Fitness test
Five minutes fitness test – give it a try, then repeat it again in a few weeks to see how you have improved!
Core fusion workout
This is a great, simple, core workout, that can be done anywhere, it just needs you and some time. Slow controlled movements should help you feel calm while working your core.
Glutes on fire
This workout will get your glutes really working, with some different variations on the usual glute bridge, squats and lunges. Why not give it a go….
30-day spring challenge
It’s officially spring, if only the weather would play ball! So lets get ready to lose a layer or two of clothing, which may mean you need a challenge to help you feel ready for showing a little more flesh than usual. Try this 30-day challenge to get into shape.
30-min workout
I love short workouts, easy to fit in between clients or chores but still give you a complete body workout. GIve this one a go, adjust weights as you need to and start of slowly building as your fitness improves.
Bootcamp
One of my favourite classes to teach is Bootcamp, this plan lets you set your own version up at home, if the sun is out why not get into the garden or park with some friends – do some exercises as a team to keep motivated. If you don’t have […]
Abs & back
I enjoy a core workout, the whole core that is – back and abs are really important as they hold you upright and back pain is so debilitating so make sure you look after yours by strengthening it. This workout can get you started…
March strength training challenge
Here’s a four week plan to get you into weight training and feeling stronger, week by week you will increase your efforts, and by the end of March you will notice some changes and hopefully will be loving your weights sessions if you’re not already.
Tabata at home
This circuit can be done at home or at the gym, depending on what fits into your life! Give it a go as part of your weekly routine.
Glute work
Strong glutes are important for everyday life and for developing your strength and power in training – whether that is for running a 5k or a marathon, a triathlon, a hike or achieving a personal best in the weights room. Poor activation of these muscles could cause other problems such […]
Cardio Ab circuit
If you want to get your cardio, strength & core done in one workout, this circuit could be for you. Build up as you feel able, increasing weights and duration/repetitions as you start finding it easier. Working out should be fun and leave you feeling worked but not wrung out! […]
30-day burpee challenge
Not for the faint-hearted,,, here’s a 30 day burpee challenge to see you through February. Work at your own pace, that may mean walking through the burpees initially. Work up to all the reps and variations. Enjoy!
Circuit time
Here’s a simple but tough little circuit to get you going. Give it a try….
Core circuit
This core workout can be done four times a week, add it into your cardio sessions and get a stronger core (back and abs). No equipment needed, just your motivation. Give it a go.
30 min circuit
Get your heart rate up with this little circuit, no equipment required which makes it handy for home, park, hotel or gym. Add it into your weekly routine or make it your new one for a few weeks.
Losing 10 pounds
I am a huge Jillian Michaels fan and I thought this post on how to lose the last 10 pounds, with a simple circuit to follow, would be a good idea for January. Losing the excess holiday weight and getting your fitness back on track can be tough, so have […]
January challenge
It’s going to be hard to get back to your fitness routine after Christmas and New Year celebrations, so how about starting with a simple challenge like this, working on those glutes. Add in some cardio, walking, cycling or swimming, take part in a new class or get an updated […]
Two years on…..
It’s been a full two years since I changed my career to become a fitness instructor, people told me I was brave, but I didn’t really think about it like that. It just seemed to be the right time to do it. So what have I learnt…… The first few […]
Merry Christmas workout
Tis the season to be jolly, so instead of a very structured workout, why not try a game with your mates and won’t take hours! Fit this in over the Christmas holiday to keep some of those extra pounds at bay…. 12 exercises of Christmas: Sing on the song, on […]
FIT in 14 minutes
While you can’t actually get fit in just 14 minutes, at this busy time, you can fit in a 14 minute workout at least once this week – maybe twice? And that will go some way to getting you fit. Give it a go!
Ball workout
This workout requires a bit of equipment, but it will be worth it. Give it a go!
At-home workout
Time is precious, at this time of year even more so, so why not add this at-home workout into your day, it will be easier to get it done if all you need is a spare few minutes – no travel to the gym and you can always break it […]
Challenge to Christmas
The lights (and in some cases trees) are up, the party food is everywhere, so now would be a good time to get party ready. Try this simple challenge in the run up to Christmas, a little a day can make a big difference, so try to fit in this […]
Tabata training
How about a quick tabata circuit to challenge yourself. Build up to the full circuit if you are new or find it hard, progress the time and moves as you can. Enjoy!
Walking to fitness
Sometimes all you need to get a bit fitter, maybe even lose a few pounds, are a pair of trainers and a path, whether that be in the park, along a river or just around the block. This walking plan can get you fit, try it with some friends – […]
Glute workout
This is perfect if you have limited space – you just need to get on a floor and work those glutes! Add this in to your routine, glute work is ideal for any of you who want a toned behind in that party dress, or if you are training for […]
Party season challenge
It may seem a bit too early, but believe it or not, we are rapidly heading towards party season, so lets get party ready with this little black dress 30 day challenge. Notice I didn’t actually use the word beginning in C and ending in mas… But if you are […]
20 minutes Tabata
A simple interval based workout called Tabata. Nothing except you needed. Why not try this out at home or in the gym.
kettlebells
If you love kettlebells then try this workout. Not for everyone and technique is key! Make sure you ask a qualified instructor to get it right, that way you will have an effective and safe workout.
Feel the pump
Try this workout from Men’s Health for a body boost.
Ab challenge
Lets get working on those abs – 30 day challenge, add it into your usual workouts, don’t forget to rest too and stretch. Enjoy.
Body weight Tabata session
Set a timer for 20 minutes, that’s all you need, and of course your own body (and water). Try this quick circuit to give your workout a boost.
Bum workout
This is a great workout for that area that most of us want to work on, legs and bum – definitely my preferred workout day! Add this in to your week.
Are you eating enough?
Trying to lose weight? Cutting calories? Sometimes counting calories can help – other people prefer to use portion control. Either way, cut back too far and you may find the weight doesn’t come down. Scales are not the only measurement you should take – are you losing fat and gaining […]
Yoga workout
How about working on flexibility. It’s so important, but something (myself included) probably don’t do enough of. So here is a 10 minute session to add into your day, give it a go this week.
5 min cardio blast
Yep just 5 minutes! Simple exercises you can do anywhere. Try to build up from 5 minutes to 20 for more benefits.
September double challenge
It’s the start of autumn, new school term and the lead up to Christmas (can’t believe I wrote that word already!). So lets have a double challenge to get us ready for the winter months. Work your glutes and your arms with these two challenges!
Push up challenge
Push ups are tough, but there are variations – start on your knees and build up from there. It won’t take long! Just keep practicing – try this 30-day challenge!
Get strong
How about a bit of a strength workout this week? Give this a go 3 x a week.
Squats
Everyone loves a squat – but sometimes the same old thing gets boring. Try out some of these variations to keep it interesting and add a challenge.
No treadmill cardio
How about trying out some non-treadmill cardio workouts. Not everyone loves the treadmill….
Summer legs
How about getting those legs out for summer. Try this workout as part of your usual routine!
Cardio challenge
For this month I thought we would add in some cardio. Go at your own pace and build it up if you’re just starting out, for the more frequent exercisers go for the harder version of each exercise. Enjoy.
Ab work
Lets get those summer abs! Try adding this to your current workout and check out the nutrition tips too. However hard you work you won’t see those muscles unless you eat right.
Legs workout
Try out this legs and bum workout to get some tone (add it to the latest 30 day challenge).
30-day challenge
I love a wall sit, so thought this challenge would be perfect to work those summer legs and bum and core. to keep yourself busy how about hold some hand weights and try front raises, side raises, bicep curls. Get the benefit of working many muscle groups and seeing some […]
Summer arms
Summer is coming, lets get those arms working so you can wear those little tops with confidence. Try this work out as part of your routine.
Bodyweight workout
No gym required, just a mat and you! Sculpting moves in a workout created by Tracy Anderson.
Fat-busting circuit
Try out this at-home circuit! You can follow the video or just read through (and see pictures) each exercise. Give it a go as part of your workout this week.
30-day challenge
A simple but effective workout – two different plans to keep you from getting bored. Give them a try and see how good you feel at the end of the month!
5 minute Glute workout
Everyone has 5 minutes! So why not use it wisely and get that toned bum for summer. Try this out as part of your at home workout plan!
14 minute workout
If you can find 20 minutes in your day, then you can get a workout done! This workout requires only you! If you want to add some challenge to it over time then add in some dumb bells. Give it a go!
Grab a band
A workout you can do anywhere, all you need is a resistance band! Try different strength bands to increase the challenge.
30-day HIT Challenge
High Intensity is not for everyone, build up to it. But if you have been doing it regularly as part of a routine, you could try this challenge out!
Lower body workout
If you feel like you’re always doing squats and not much else, try out this lower body workout – no squats! Add a little variety to your sessions.
Outdoor circuit
If the gym isn’t your thing, or you want to improve general fitness or running distance or time, why not try out this circuit. All you need is you and some steps….
Workout with a bike
Instead of going to the gym and sitting on the bike at a steady pace, why not try mixing it up with this interval workout!
Working hard but can’t shift the pounds?
I am sure most people trying to lose a few pounds have wondered why they can’t shift it. Could you change up the workout? If you always do the same thing then your muscles adapt and the body is more efficient – using less energy, and therefore burning less calories. […]
Workout with a chair
How about using a prop to mix up your workout routine. Here’s a chair circuit to get you started.
Ab blast
At the gym I work out we run hourly ab sessions, if your gym doesn’t (or you want to try something different, try out this blast.
Toned up
Toning up is a phrase every Personal Trainer will hear…. It means something different to each person, usually women want to look lean but are nervous of weights.. don’t be! read more here. In the meantime start your ‘toning’ challenge by following this workout as part of your weekly routine.
20 minute workout with Jillian
I am a huge Jillian Michaels fan, love her attitude and enthusiasm as well as her workouts. So here is one from her that you could fit in to your week for a change.
Winter blues
Fed up of winter yet? Thankfully there are signs of spring – flowers, lighter mornings (even at 6am) and longer evenings. Hopefully that also means the cold bugs are also going to disappear. I am sure everyone has (at least once) had a cold over the winter, this year it […]
18-minute workout
A band, some dumbbells and 18 minutes, twice a week, that’s all you need. Not much to ask… Give this workout a try, it might become part of your regular plan when you don’t have time for anything more.
21-day challenge
Since February is a shorter month and (hooray) means we are heading towards spring and summer! So here’s a challenge to get those arms ready to be seen after months of hibernation…
Quick cardio
Here’s a video to help you complete a blast of cardio. It is just 10 minutes of work! Fit it in a few times this week!
Kettlebell workout
If you have access to kettlebells at your gym, you could try this out. Make sure you learn the technique. The work comes from the glutes, hamstrings core – not your back! If your back hurts then stop! Maybe get a gym instructor to show you before you start using […]
Ab workout
These ab exercises are ideal for those who may find getting down onto the floor tricky, making them suitable for almost everyone. The workout shows weights but a resistance band could do the same (just tied to a rail/door handle. Why not add it into your weekly routine!
Simple tweaks to healthy eating
There is nothing new here in the advice – eat more veg, drink less caffeine and more water etc. However, I do like the way it’s written, which seems to resonate more than most of these features do. The advice to include dark chocolate (70% or more) every day, because […]
Simple quick workouts
If you are away, if you don’t have much time or limited motivation (especially at this time of year), then maybe these workouts can help you! Quick and simple. Take a look….
The January message
Are you as fed up as me by the number of weight-loss ads out there…it’s always the same, November and December we are encouraged to get out and party – eat, drink, spend etc.. Then along comes cold January, the festive time is over and here come the weight loss, […]
A day of eating right
Now this plan may not be suitable for you 7-days a week, but maybe once a week? And use a few of the tips each day to help you build in more sustainable and better health choices for your lifestyle. Healthy living doesn’t have to be a chore!
Quick Tabata workout
Give this 4-minute workout a go when you’re short of time! Read and watch first, make sure you concentrate on your technique so run through it slowly to make sure you can do it safely before you go all out!
Gaining weight – the healthy way
At this time of year most people are trying to lose the excess weight gain from overdoing the festive foods and drinks. But, for some gaining weight is as tough and as important for their health, it may sound fun to some – the idea of eating without a concern […]
New year resolutions
Happy New Year! Have you made any resolutions? I haven’t, yet… So I have been asking other people about theirs. At first everyone trots out the usual stuff, lose weight, get fit etc etc but they are so big and unspecific that it’s almost impossible to stick to. Instead I […]
30-day challenge
Start the New Year off with this challenge. It might help you get motivated during January. Add it into your usual workout or use it as the building blocks of a new routine.
Box away the blues
This box/kickboxing session will not only give you a cardio blast but boxing can really help you blow away the blues or stress (and who doesn’t get stressed – work, family, Christmas shopping, queues, traffic jams – I could go on). Enjoy!
Vegan eating
Veganism is something I have been interested in for a while – though not successfully implemented it yet, but maybe I will try it out after reading this interesting feature. It’s not for weight loss but good health, although I would never recommend cutting out any food group (unless you […]
Core & glutes video
Here is a video workout for the core and glutes, fit it in to your workout a couple of times a week!
Upper body workout
How about toning up the upper body. Try out this workout as part of your weekly routine.
Healthy habits
Sticking to a detox/diet/clean eating plan of any sort takes lots of willpower. And at this time of year it’s even harder… These tips show how a few simple tweaks to your everyday life can make all the difference. A bit more exercise (easy – walking around Christmas shopping!), cutting […]
30-day Squat Challenge
How about adding in this squat challenge to your regular workout!
Simple exercises – great results
Why not include one or two of these exercises to boost your workout, make sure you focus on technique first and then worry about weight and reps. Simple exercises done well, working many muscle groups will give great results. Give it a try!
30 days of healthy habits
As party season gets ever closer, these simple tips could help you keep healthy (or at least stop some of the excess before it gets out of hand) in the run up. A simple tip each day – should be possible for even the most busy person! Give it a […]
Lower body workout
Even if you aren’t planning on getting ‘bikini ready’ this is still a good workout for your lower body – the biggest muscles of the body! Use this workout as part of your weekly workout.
Weight loss successes
Interesting article on data supplied by MyFitnessPal, it highlights the foods most noted by successful dieters. It is interesting reading, it shows that those who reached their goals ate 30% more fibre. Fibre is key to keeping us full (as well as lots of other benefits), they also ate less […]
Getting ready for the festive season
It’s just a month to go until Christmas! I love the festive season – the decorations, lights, cheesy movies and yes the festive food and drink too! I also really like how friendly people are, it makes the shorter days less sad. But for some people all the fun of […]
2-in-1 fitness
This routine is great for when you are short on time – a total of 4 rounds will be only 30 minutes. PLUS it offers cardio and weights in one workout. Some of the moves may be a bit advanced if this is your first time, make sure you can […]
Sugar Sugar
I admit I have a sweet tooth. Most of the time I keep it under control…or so I think.. Then I read this, I am sure I (like most of us), have more than I think. This simple 7-day plan helps you focus on where you get the sugar fix […]
Circuit training newbie
If you have never been to a circuit style class before, these pointers might highlight why you should give it a go. Note – they might not be called circuits anymore but HIIT, Bootcamp or Tabata all have the same thing in common – they are effectively a circuit. It’s […]
DIY circuit session
If you haven’t tried a circuit class before – you could give this a go! There are several options to keep your body guessing and working hard. Change it up every session and you will get a good all round workout.
3-minute blast
Perfect way to end a session A 3-minute blast – simple exercises that will make you work hard but for only three minutes. It’s also a perfect blast for when fitting in any kind of exercise seems impossible! Read through the feature to make sure you understand any variations, watch […]
What to eat and why
I thought this article was really useful, not only does it show you visually what a healthy weekly meal plan looks like, it tells you why (by legit nutritionists) and it doesn’t require hours of meal prep. With the party season soon upon us, this plan could be a good […]
30-day Challenge
Try this 30-day bodyweight challenge for November!