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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

Supersets

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

Core;

  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

MollyBhealthy gives her tips on how to have a healthy’ish’ Easter

listen up Easter Bunnies

The first thing I think of when I think of Easter is…CHOCOLATE. Easter and Christmas seem to be the two most indulgent holidays of the year, and if you are following a healthy eating plan this can really be a test of will power.

You want to enjoy yourself, but then you don’t want to wake up on Tuesday morning thinking – “Did I really need to eat 4 packets of mini eggs?”

 

Here are a few tips to help you keep on track this Easter weekend, while still enjoying yourself and being part of the festivities.

Read More

MAX OUT

10 KB swings

15 box jumps

20 KB high pull

Max out for 1 round..rest for 1 minute.

Set a clock and continue this for 17 minutes!

Set the clock …

Set a timer for 3 minutes – during the 3 minutes complete…

15 battle ropes

20 KB swings

1 sledge pushes

10 cal assaut bike

Complete this 5 times!