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.
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.
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 as over using hamstring or lower back muscles. Try this simple workout to get started or improve technique and strength.
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! Enjoy…
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!
Here’s a simple but tough little circuit to get you going. Give it a try….
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.
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.
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 a read of these simple tips and try out the circuit. Add it into your regular cardio (you are doing cardio?), not hours, but a few good workouts a week should help those pounds drop off.
Keep going when you get demotivated. It’s just a bad day, we all have them! Don’t dwell – you can achieve whatever you set your mind to
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 gym programme. You don’t need to spend hours a day, just aim for 3 sessions a week and tweak it until you find what works for you!
Most importantly, keep active each day – sit less, move more and that will make a lot of difference.
Happy New Year!
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 months are scary, but I decided that I would stack shelves if I needed to make ends meet and, so far, I haven’t had to, but maybe that’s because I said yes to any opportunity that came my way. I applied (and got) a job at a local gym, the gym I had been a member of, so I had a monthly income, it started as cover and has become structured weekly shifts, I am still on a casual zero-hour contract, it works for me.
In less than a year I had regular clients (about 5), and a couple of regular weekly classes, as well as frequently covering classes. I hadn’t really thought about teaching classes, but with them and the mix of 1-2-1 helped me to build confidence. Which, made me set some goals, if I was going to do this, I needed to do more, so I decided on 5 classes a week and 10 regular clients, while keeping up gym shifts but also having some free time. I also completed my kettlebell training, First Aid renewal including AED training.
I also realised that my diploma had opened up opportunities for me that I hadn’t really thought about, exercise referral was one part, it’s ended up being my niche, a very rewarding one, meeting some fantastic people who brighten up my week.
It’s been hard work, but I end my second year, reaching my goals, which I am proud of, and now setting more for next year. But I wanted to look back on what I have learnt so far, to take a minute to be proud of the things I have achieved so far and what I hope to achieve in the next year.
I have learnt:
- that if you have faith in yourself you can achieve what you set your mind to.
- That I can do this job well, earn a living and enjoy it
- That taking opportunities when they appear can take you in a different direction – and sometimes that is for the best
I am proudest of
- Taking on classes when the idea of talking in front of groups used to scare me
- Hitting the goals I set well before deadline – it gave me faith in myself – people do want to train with me
- I passed my level 4 theory and am on my way to another new opportunity
I want to achieve:
- Completing my Level 4 Postural Stability Instructor course
- Teaching a couple more classes a week to keep varying my teaching skills
- Stop saying yes to things I really don’t want to do so I get free time to do the things I do want to do
I hope this post inspires anyone taking a leap into a new direction that even if it seems scary it can work out better than you hope. Sure, there are scary times, but if you never try then you will never know.
I start the New Year with a new class (Jan 2), and a new client lined up, which means I am heading forward to my 2018 goals and while I am excited I also know that this is a fickle business and it could all change – if it does, I will change direction and keep working hard.
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 the first day 1 sit up, on the second day 2 leg raises and 1 sit up – and so on! Make it to day 12 and you’ll have burned off some of those treats.
Day 1 – sit up
Day 2 – 2 sit ups
Day 3 – 3 glute bridges
Day 4 – 4 x jump lunges
Day 5 – 5 x press ups
Day 6 – 6 x squat thrusts
Day 7 – 7 x crunches
Day 8 – 8 x jump squats
Day 9 – 9 x jacks
Day 10 – 10 x mountain climbers
Day 11 – 11 x squats
Day 12 – 12 x burpees
It will burn but it’s less than 15 minutes work even with rest! Look up technique for any you are unsure of. Take out jumping or put in an alternative exercise if you find some of these too challenging.
Merry Christmas x
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!
This workout requires a bit of equipment, but it will be worth it. Give it a go!
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 down into parts.
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 and as much activity each day as you can! Don’t forget that even Christmas shopping will burn calories and make your muscles work…
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!
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 – so you get a catch up at the same time, just don’t reward yourself with cake after!
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 a marathon (walking or running). We all need strong glutes, if we don’t work them we can end up with other muscle being used and that can cause imbalances in our body – ending in possible injury. So get working those glutes!
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 looking to see some results before that day, you need to get moving now! A good workout routine will also help you feel great as you head into this crazy time. Enjoy.
A simple interval based workout called Tabata. Nothing except you needed. Why not try this out at home or in the gym.
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.
Try this workout from Men’s Health for a body boost.
Lets get working on those abs – 30 day challenge, add it into your usual workouts, don’t forget to rest too and stretch. Enjoy.
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.
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.
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.
Yep just 5 minutes! Simple exercises you can do anywhere. Try to build up from 5 minutes to 20 for more benefits.
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!
How about a bit of a strength workout this week? Give this a go 3 x a week.
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.
How about trying out some non-treadmill cardio workouts. Not everyone loves the treadmill….
How about getting those legs out for summer. Try this workout as part of your usual routine!
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.
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.
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 good results in 30 days. Good luck!
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.
No gym required, just a mat and you! Sculpting moves in a workout created by Tracy Anderson.
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.
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!
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!
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!
A workout you can do anywhere, all you need is a resistance band! Try different strength bands to increase the 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!
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.
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….
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!
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. Or maybe it’s your diet? A few tweaks could make all the difference. Work smart, eat well and be consistent.
How about using a prop to mix up your workout routine. Here’s a chair circuit to get you started.
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.
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.
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.
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…
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!
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 them…
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!
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….
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!
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!
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.
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).
Here is a video workout for the core and glutes, fit it in to your workout a couple of times a week!
How about toning up the upper body. Try out this workout as part of your weekly routine.
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 down on treats (but not cutting them out so you can still have the odd mince pie), and swapping your daily fix of coffee to a healthier option (you can still have coffee just reduce the size or extra syrup/toppings).
And don’t forget to get your health checks done – knowing what’s going on inside will help you make the right choices for you.
How about adding in this squat challenge to your regular workout!
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!
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.
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 do all the moves first (without weight) and then add in a weight that’s challenging but not too heavy.
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 a great way to train – you can get through lots of exercises – strength and cardio – in a set amount of time, just set a timer for each station (and rest) and you’re good to go. To do a lot of strength work you may need to add in weights, but to get started just use your own body, keep it simple and you’ll get a good workout.
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.
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 the video and then give it a go! Once you’ve got the hang of this one, tweak it with other exercises (burpees, walking lunges, mountain climbers & bicycle crunches are a few examples), but keep to the format. Focus on your technique and push yourself hard – it’s just 3 minutes!
Try this 30-day bodyweight challenge for November!
We all need to keep our core strong, as it sounds – it’s the core of our body, like a trunk for a tree, and if it becomes weak it causes all sort of problems with our posture and ability to carry out everyday tasks.
Here’s a great addition to your workout to keep the core strong. As with any exercise, start at your own level and progress – so you might not achieve all of it first time round but after a few times you can add in more.
No equipment – just you – and 30 minutes! Try this out for the next week.
The rule you hear is 80% diet and 20% exercise to lose weight, but is that right?
Well yes cutting out unhealthy options will ensure you are able to lose some of those pounds – but it’s a battle. By adding in exercise you can rev up your metabolism and help your body burn the stored fat. It also means you don’t have deprive yourself of everything you like. So the truth is you need both!
Have a read and see how you can incorporate small changes into your daily life to get you to your goal.
Squats are a girls best friend! Not only will they get you that toned bum, they can help you lose weight (because as you probably know strength training boosts your fat burning potential) and did you know they can help you run faster, and generally help in everyday life.
Here’s a workout that can take only 18 minutes, try to fit it in 3 times in a week. That’s less than an hour of work!
Four weeks of Tabata training….. If you like your workouts short, but aren’t sure how to change it or progress it, then this 30 day challenge is for you! Enjoy!
Just remember to pace yourself if you haven’t trained like this before.
Try this out to get the bum you want…. Just remember to work to your level!
Here’s a great circuit for anyone, it’s based on the idea of getting hiking ready….for those who are only used to gym or flat terrain. Why not give it a try, just to vary your own workout – or set yourself a goal to train towards a real hike.
Reaching your goal, whatever it may be, can seem impossible at times. This article has some great tips and inspiration from people who set their goals and met them. Everyone has a different method, finding one (or a few) that work for you will help you stay on track until you get there…and you will.
Remember it will take time and effort, but if you don’t make any changes, then nothing will change. Take inspiration and beat that goal!
Beginner: 8-12 repetition. Intermediate: 12-16 reps. Advanced: 16-20 reps. Rest 30-45 secs and repeat another once or twice.
Make sure you choose a weight you can complete the repetitions with using good form – but that are hard enough for your last two repetitions to feel tough!
Push up (can be done on knees)
Bent over row or single arm row
Nothing new here, but these bite-sized tips are really useful reminders. The only way to get that flat stomach is to work at it – watch what you eat and how much. And don’t forget to work out – your full body, not just endless crunches…
This circuit can be done anywhere because you don’t need to anything except yourself and some motivation! Try it out this week.
Spinning classes scare a lot of people – everyone else seems to know what they are doing, or do they? If you can’t face attending one, try this out in the gym (or on a real bike in the park).
Quick workouts work for me – why not try this all over 15 minute blast. Keeping it short means you are more likely to fit it in! No excuses….
How about a 7-day strength training plan…here it is!
Who doesn’t have 5 minutes? Watch this workout video and see if you can fit it in whenever you have 5 minutes! An ad break is 3 minutes so you could get it done in two breaks! That’s got to be better than just sitting watching ads…..
How about using your holiday for a chance to try out a new workout? Here’s a swimming session to keep you fit!
There are hundreds of tips for weight loss, some better than others, but some of these tips are just good common sense, or helpful hints for a general healthier lifestyle, whatever your goals are.
This article does that too, some of the points such as getting more sleep, changing your workout routine and eating from smaller plates, are useful and well-known tips. However, being reminded to focus on our daily non-exercise based activities are a simple way to keep us healthier. For people who don’t like gyms, this is a godsend – if you like walking, gardening or spend a lot of time doing chores – it all counts! Just keep active!
I love working with resistance bands, a simple bit of kit that enables a great workout, wherever you have a little bit of space (and time). Try the one…..
Working out first thing in the morning is not only a great way to start the day, but it makes sure you get your exercise in before the day really gets under way (and therefore less likely to skip it). But, you could undo your hard work if you get too hungry post workout.
These tips highlight the pitfalls and suggest easy solutions to fix them. You know that pre and post workout eating is important, but what should you eat? Have you had enough sleep and drank enough water… All these little things can help ensure you don’t eat more than you work off! Which means results will come quicker.
When you are away with work or on holiday it can be hard to keep up with your fitness routine. Here’s a workout that can be done in your hotel room before you hit the bar….
We all know that good exercise and eating habits make you healthier and can improve your life in all sorts of ways – from self esteem to living longer, so I was pleased to read this interesting piece, which is well worth reading if you are struggling with your work/life balance (who isn’t), and could be worth forwarding to your manager!
It also reminded me that I have to focus on the balance of my life too. I might train other people to make my living but fitting in my own training can be really tough and I am not alone! That’s why trainers often hire other trainers – because the commitment means you won’t forego it. I am making that time – even if it means I have to adapt my training plan – so far so good!
How about paper plates as a work out tool. Try this workout – all you need are some paper plates, a suitable floor to glide and the ability/patience to master the exercises without falling over! Enjoy
Tabata workouts are quick, simple but very effective. Here’s a few ideas that may surprise you! The bike, treadmill or swimming can work if you are at the gym, but so can high knees, mountain climbers or box jumping (or step) and they can be done at home. Mix it up to keep it fresh. All you need is 20 seconds of hard work followed by 10 seconds of rest – repeat 14-20 times and you’ll have completed a touch workout in 10 minutes Who doesn’t have 10 minutes?
As we get older we notice many outward changes, but just as many happen on the inside. A particularly annoying one is that our metabolism slows – which can help cause weight gain. Unfortunately the usual reaction to weight gain, is to try to lose it, but a slower metabolic rate makes it much harder.
While reading, I saw this article and how to help yourself, not all of the points are groundbreaking, but there are some very interesting points which could help. Such as, lifting weights (nothing new – we are constantly being reminded we need to increase bone density, better posture etc), but what about doing it in the morning – setting your metabolism up for the day. Small changes could make a difference. Definitely worth a try!