The bodyweight ninja Descending ladder

Start with 10 reps of each exercise, then repeat with 9 reps, then 8, then 7, all the way down to 1 rep on each…

pull ups/ring rows

press ups

box jumps/step ups

After each round complete 1 lap of the car park.

Do we really need to detox?!

Do we really need to detox?

Summer is approaching which means most of us want a quick fix diet to help us lose weight fast. This is the perfect time for companies to draw us in with the word ‘detox.’ But do we really need to detox? And does this do any good for us?
If you type in the world ‘detox’ to Google, “7 Day Detox Plan” or “Juice Fast” appear all over your page. Whether its eating cucumber soup for 30 days or sipping on a juice at every meal – a huge audience of people would do anything to lose fat as quickly as possible.

Read More

Superset and Grind

Perform 3 sets on each superset with 45-60 seconds rest after each set.

Superset 1

10 x Goblet squat

20 x walking lunge


3 kilometre cycle

Superset 2

10 x ring rows

10 x shoulder press


1 kilometre treadmill

Superset 3

10 x ball slam

10 x sit ups


500m row

500m ski

Quads on quads

Complete as many rounds as possible in 20:

5 barbell squats (65% max)

10 tuck jumps

10 jumping squats

200m sprint


Followed by AMRAP in 5 minutes of:

KB single arm clean and press

KB swings

KB high pulls

KB standing oblique crunches






Big thanks and best wishes – from Meg

Fitlife members!

My final day at Fitlife has soon come around so I would like to take this time to thank you all for making my time here a pleasurable one! You guys very much made my working environment one to which I was pleased to be returning to, always knowing I was gonna get a good laugh! Going to miss that greatly but i shall undoubtably be catching up with you all, G&T in hand down the local (when you know you know), as well as obviously popping down to Fitlife for a session with you guys!

I would also like to thank all of my work colleagues for making my time at work enjoyable (even you with your questionable puns, Chazza), I am very lucky to have entered with both colleagues and members and leave with friends.

Thank you once again guys for all the great chats, laughs, support and well wishes! You’re all absolute legends. Keep training hard, thinking positive and enjoying life to the full.


Best wishes,

Meg x


Superset each of the following:


Bent over rows x 10

Press ups x10

5 rounds (No rest between sets)


Lat pull downs x10

Seated row x10

4 rounds (30 seconds rest)


Rear delt raises x10

Wide grip straight arm pull down x10

4 rounds (30 seconds rest)


Slam balls x20

Kettlebell swings x10

5 rounds (No rest between sets)


FINISHER: Battle ropes 30 seconds on 30 off x3 rounds

Hump day

Sumo deadlifts – Heavy weight 5 x5 reps

Good mornings – 3 x10 reps

Dumbbell walking lunges x3 rounds of the astro

Superset – Weighted step ups followed by box jumps 3 x10 reps (10 each leg)


AMRAP in 5 minutes:

Sit throughs x20

Weighted b crunches x15

Bicycles x20

Leg raises x15



The pyramid

Load the bar to 70% of your max weight


Complete the following pyramid, taking no rest between sets:


Sumo Deadlift x10

Press up x1

Sumo Deadlift x9

Press up x2

Sumo Deadlift x8

Press up x3…

… You get the idea!

Charlotte’s Triple 7

7 Exercises, 7 Reps, 7 Times

Full body;

  1. Burpees
  2. Squat jumps
  3. Press ups
  4. Shuttle runs
  5. Lunges e/l
  6. Tricep dips
  7. Broad jumps


  1. Scissors e/s
  2. V-ups
  3. Sit ups
  4. Leg raises
  5. Bicycles e/s
  6. Mountain climbers e/s
  7. Heel taps e/s



Want to be beach ready?! Put the running trainers away..

Running just isn’t enough

So the sun is out, the birds are singing and it has us all looking at the calendar marking out how many days until we jet off on our summer holiday. In turn, this increases the number of pavement pounders that we see on the roads clocking up the mileage to shed those winter pounds.

Make no bones about it, running is a great exercise. It increases your blood flow, burns calories and is brilliant for your mental state but will it get you what you may call ‘beach ready’. Sadly, the answer is no, and here’s why. Read More