Beginner Bodyweight Circuit: Off The Sofa Fitness

Everyone has to start somewhere. Every professional was once an amateur. Every expert once a beginner. Clichés for sure, but that doesn’t make them any less true. I think they’re particularly pertinent when considering exercise. I often hear words like; “I’d love to start running, but I’m rubbish”. The majority of us like to do things we’re good at and find it demotivating if we aren’t perfect first time. When it comes to exercise- leave your ego at the door. It really doesn’t matter what level you perceive yourself to be; expert, beginner or anything inbetween. Work to YOUR ability. Push yourself as hard as YOU can. Achieve results for you. We all start somewhere. This could be your start line…

What you need:

  • A sofa, seat or chair
  • Empty floor space 2mx2m

Exercises:

  • 50x star jumps
  • 40x incline mountain climbers
  • 30x abdominal bikes
  • 20x sit down squats
  • 10x incline knee push ups

Directions:

Complete the full number of repetitions for each exercise before moving on to the next. Take as much time as you need (but push yourself – it’s supposed to be hard and get you heart racing). Don’t worry about speed. It’s not a race. Don’t cheat yourself by doing incomplete reps. Feel free to increase difficulty of exercises if necessary (for example, if the incline knee push ups are too easy- try doing them off the floor). The minimum rounds to do is 1. There is no maximum (although I would suggest if you need to do more than 5 rounds the exercises are too easy and you should move up to a more difficult circuit).

Have a great workout!

For a more individual workout, tailored to your ability and goals, have you considered personal training? To find out if we have a mobile personal trainer in your area click here.

Pack a workout into your summer holiday

Exercises
EASY demonstrated by Hudsons Core Fitness – Upright Rows / Supported Squat Thrusts / Elevated Knee Push Ups / Lunges / Reverse Ab Crunches
HARD demonstrated by LaW Personal Training – Frontal Raises / Advanced Squat Thrusts / Decline Push Ups / Overhead Lunges / Double Leg Raises

Summer is here! Yay that glorious time of year when the sun hides from the onslaught of school free kids and the only way to find it is to get on a plane and journey to exotic lands. You’ve starved yourself for the last 2 weeks preparing your beach bod and it’s time to show the world (and facebook) how great you look in your swimwear. You’ve worked hard, you deserve a break. You deserve to relax by the pool, to drink cocktails in the moonlight and to speak extra slow, shouted English so the bar staff can understand your order. You deserve it, you’re earned this break. But, that doesn’t mean you have to take a step back from your fitness goals. Not at all in fact.

I recently met up with our Solihull based personal trainer, Dan Hudson (Hudsons Core Fitness) and we devised this simple and effective holiday workout for those spare 15 minutes you have a day to help keep your fitness regime ticking over while away. We call it the suitcase hotel workout (name subject to change if we can think of something better). All you need is a suitcase and a small area of space -like your hotel room.

The workout is made up of 5 exercises. Complete 5 reps of each exercise back to back, take 30 seconds recovery and repeat 4-5 times. You will notice on the video that we have provided ‘easy’ and ‘hard’ options. Pick the appropriate exercise for your ability level (mix and match if necessary). And the best part is, as the holiday progresses it gets increasingly easier! Does the suitcase get lighter, or do you get stronger? Stronger obviously says the glass half full advocates.

Interested in training with our Birmingham and Solihull home training specialist Personal Trainers, Darran and Dan, click here

There’s Snow Circuit Like A Snow Inspired Circuit

It’s snowing!

“Do you want to build a snowman?…”* Ok maybe I’m a bit excitable here, but it’s that special time of the year when holiday planning changes focus from sun, sea and sand to snow, snow and more snow.

To celebrate I’ve outlined a simple training plan to help ensure you’re ready for ski season and your physique is more ice sculpture and less fluffy snowball.

Read more