Row – Max distance in 50 pulls

rest 60s

Ski – Max distance in 50 pulls

Rest 60s

50 x thrusters for time (20kg bar/15kg bar)

Rest 60s

Repeat with 40 pulls and 40 thrusters, 30 pulls and 30 thrusters, 20 pulls and 20 thrusters, 10 pull and 10 thrusters.


Emphasis on creating as much power with every pull of the rower and ski erg.



Dead lift x 3 @ 80% 1rm

Rest 120s. 6 sets.


Single leg RDL on landmine x 6 each side.

Rest 60s. 4 sets.

Single leg hops over parallette bar x 10 each leg – focus on a strong landing.

Rest 30s. 4 sets.


300 walking lunges with no weight.

Every time you break = 3 burpees



5,4,3,2,1 reps of

Over head press.

Rest 90 seconds between sets. Finish on a heavy single rep.



10 x press ups

5 x pull ups or ring rows

No rest – 5 rounds.


Tricep extension drop set.


Bicep curl drop set.


20 x crunch

10 x sit up

15 second hollow hold.

Rest 60 seconds.

3 sets


1 minute legs only assault bike

1 minute arms only assault bike

1 minute dual action assault bike.

Rest 3 minutes.

Repeat and try to match or better the calories from set 1.


Tips for a Positive Fitness Journey

As personal trainers, we encourage clients and members to set goals to help direct their fitness journey. However, we understand how frustrating it can be not to reach those goals, or to face struggles during the process. Here are our top tips for goal setting, and ways you can make the journey a positive one.

Be Realistic

We are all for our clients and members having huge aspirations and aiming high, but we recognise our role in ensuring the goals set remain realistic. If you’re just starting out in the gym, perhaps an Ultra-marathon a few months after you dive into your first workout isn’t the most appropriate goal to start. But a 5K followed by a 10K could be a great place to start! If your goal is weight loss, or weight gain then it is important to be honest with both yourself and your trainer as to how many days a week you are going to be able to commit to the gym and also understand that taking an interest in your nutrition is imperative; you can’t out train a bad diet! Plus, why wouldn’t you want to fill your body with healthy, nutritious goodies?! Being realistic with your goal setting means they are within reach, if you are committed.

Plan Ahead

Setting a goal and the steps to take in order to achieve it is one thing, but sticking to the plan is a totally different ball game! You’ll likely come across weeks where the plan feels a little more of a struggle, you might miss a couple of sessions or indulge on a few too many treats but it’s important to remain positive and get back on track as soon as you can. Planning your visits to the gym in a diary is a good way of staying committed; just like an appointment or meeting with work, the time is set and it becomes harder to find excuses not to train. Even better if you plan that session with another person; no one likes the feeling of guilt when you cancel on someone! Preparing your meals in advance is a great failsafe when it comes to staying on track with your diet. Having food ready for you when you get up in the morning, are bored at your desk, or when you get home from a long day at work will help stop you reaching for the unhealthy snacks when the hunger pangs strike (and save you heaps of time!) Try a few different recipes and keep things varied!

Set Short-Term Goals

Setting one huge goal can often be daunting and feel very distant, leaving you feeling demotivated and more likely to give up. Think about some shorter-term goals that will help you stay on track and feeling positive. If overall it’s an aesthetic goal you are pursuing, why not focus on some performance goals in the meantime? In the first few weeks you might not see a huge change in appearance, but it’s highly likely that you’ll find yourself able to do things you couldn’t before. Perhaps you started with a few minutes on the treadmill before feeling really puffed out but now you can manage a 3k run, or you struggled to do a sit up but can now do 10 in a row? As trainers, we see these improvements all the time but sadly we find lots of clients focussing solely on the way they look and feeling disheartened when they don’t see changes as soon as they thought they would.

Enjoy Yourself!

Fitness should be fun and something you’d like to continue for life. Perhaps you love the atmosphere of a group exercise class and being told what to do by an instructor or enjoy coming with a friend. Maybe it’s the buzz of chasing down that personal best, or the endorphins you get from a HIIT-based workout. Whatever it is, by choosing something you enjoy you’re more likely to stick with it for the long run.


Harriet Olliffe





Back squat x 8,8,6,6,4,4,2,2

90 seconds between sets. Increase load on every set.


50 x Overhead squat with empty barbell. Focus on the perfect rep every time.


barbell reverse lunge x 6 e/s

Box step overs x 6 e/s

Rest 90 seconds. 4 sets.




Air squat

  • Push prowler 2 lengths at half body weight between sets


Every 2 minutes complete

200m run

15 squats

10 press ups

5 pull ups

for 10 minutes.

Rest 2 minutes

Every 2 minutes complete

200m row

10 lunges

10 sit ups

for 10 minutes

Rest 2 minutes.

Every 2 minutes complete

200m ski

10 burpees

for 10 minutes



Back squat x 4-6 reps @ 70% 1 rep max

2 minutes rest. 4 sets.


Leg press x 8

Prowler push x 2

Rest 90 seconds. 3 sets.

Bulgarian split squat x 12 each leg

Squat jumps x 12

Rest 90 seconds. 3 sets.


Assault bike for calories – 30 seconds just legs, 30 seconds just arms, 60 seconds dual action.



300m row as fast as possible.

Rest 60 seconds. 6 sets.

200m ski as fast as possible.

Rest 60 seconds. 6 sets.

10 floors on stairmaster as fast as possible.

Rest 60 seconds. 3 sets.

15 calories on the assault bike as fast as possible.

Rest 60 seconds. 4 sets.

Fitlife are hiring!

Fitlife are hiring!!

Who are we?

We are a gym in Haddenham, Buckinghamshire operating with 500 members. We deliver high quality classes, personal training and a functional gym area. We pride ourselves on our community, friendly feel – bridging a gap between an accessible yet current and cool fitness brand. We have a range of members from teenagers to elderly. Our staff are one of the most important aspects of our business – an extremely high level of customer service is vital to our business and our members are constantly complimenting us for this aspect. We also pride ourselves on being a great place to work, with an extremely friendly team, a fun environment with Fitness as a common interest. We don’t expect everyone to be ‘fitness fanatics’ but we do expect anyone applying for the role to have a general interest in health and the fitness industry.

What is the role?

We are looking for a new full-time front of house staff member. The role is predominantly customer service based and so a desire to work within a public customer role, delivering high standards is vital. The role will include; membership sales, member interaction, general enquiries, organisation within the business, making shakes in our shake bar, general cleanliness to name a few…the right candidate will need to be a confident outgoing person and able to deliver a high standard of customer service and have the ability to work well within a team. We are a small team and value our staff highly, as a result it is very important we find the right person to suit the role.

What are the hours and pay?

As we are a gym open long hours we operate shift work. There is some flexibility in the weekday shifts for the right candidate. One Saturday a month is off working the Monday instead.

Monday OFF

Tuesday 1.30pm-9.30pm

Wednesday 6.15am-1.30pm

Thursday 1.30pm-9.30pm

Friday 6.15am – 12.00pm

Saturday 7.30am – 5.00pm

Information regarding pay and contractual information will be discussed at interview.

If you are interested in the role please send any questions/queries/CVS to or give us a call for information on 01844292772. All applications need to be in by May 20th with a start date of July 3rd.




  1. 5 x dead lift @ 60-70%
  2. 5 x pull ups/ring rows
  3. 5 x box jumps at max height

5 rounds

10 minute AMRAP

5 x DB clean and press each side

8 x TTB/hanging knee raise

15 x KB swing



21-15-9 reps of

DB thruster