Hi Free Fitness Gym Members,

We are excited to be coming to the end of the first week! A huge congratulations to everyone for completing the first week. Just in case you missed the format we will provide you with a workout every other day during the week, ie 3 workouts per week. If you feel you can do more then just repeat one of the sessions. The days in between workouts are Active rest days which means going out for a walk, play a game of football or tennis, basically something to keep up your momentum instead of just sitting in front of the tv.

Don't Lose focus over the weekends and try to eat healthy, and if you are un sure of anything fitness related then just post a questions.

Some days you will feel like you don't want to workout...these are the days that will make the difference between getting the results you want and not quite achieving your goals. If you feel rubbish then let us hear about it. We are hear to motivate you.


Exercises:
Time how long it takes for you to complete the session and record the results down in a notepad alongside the workout, also take note of the resistance you are using, because we will come back to this workout in the weeks and months to come.

Workout Breakdown
-Time your workout, and record the resistance weight
-Complete 10 reps of each exercise, then 9 reps, then 8 reps all the way down to one rep. The is known as pyramid training

1) Alternate glute swings with sandbag
2) Shovel Left
3) Shovel Right
4) Clean and Press Right
5) Clean and Press Left
6) Standard Sit Ups

Hi Free Fitness Gym Members,

Todays workout is one we have done before and is in real time. We want you to start working hard for your goals, and we are here to motivate you every step of the way. Nick goes straight into the exercises so feel free to watch the video first then re start the video and work out with Nick. Some of these exercises may be too hard for the beginner so adapt them whern needed. For example if you find the crunches too hard, or feel they are targeting your back too much then do a simple sit up. The same goes for the press-up, if you struggle with a press-up, then do press ups on your knees.

Remember at this stage it does not matter if you can only perform one repitition, we promise if you stick with us then you will improve ten fold over the coming weeks. It may be an idea at this point to take a picture of yourself in your underwear, then take another picture in a months time and marvel at the difference. We are excited to be changing peoples lives and look forward to your posts to let us know how you are getting on. Feel the burn, work hard and don't give up. Pain is only tempory, fitness is for life...

Interval Training: Work for 50 sec, then rest for 10 seconds
Workout:
Press-ups
crunches
Squat and Press
Clean and press
Full Sit Ups
Glute Bridge
Bicep Curls
V Abs Left
V Abs Right
Dips
Mountain Climbers
Burpee plus Press-up
Over head Abs
Glute Bridge
Frog Jump Forward and Back

If you are a beginner try one set of these exercises, if intermediate then try two sets and if you are at an advanced level then try 3 sets. Work hard for all of them and earn your rest periods. Beginners may want to set their interval timers to 30 sec work and 30 sec rest.

Hi Free Fitness Gym Members,

Today is a great day where we will start our 30 day fat loss challenge. If this is the first time you are visiting us then this is a great time to start.  When you get stuck in with this fitness video make sure you have a pen and paper to hand and record your results down.

You will complete 4 exercises working for 50 seconds, then resting for 10 seconds for all four exercises. If you are a beginner then just perform one set of the four exercises,  if you are intermediate or advanced level then try 3 sets of the four exercises back to back to give you a 12 minute tough workout. Remember the harder you work the better the results will be...so work your ass off. Write down your repititions of each exercises as you go along and post your results so we can see how you are getting on. Then once you have completed the 30 day cycle you can look back at your results and feel proud of what you have achieved. Also make a note of your weight because we will ask you to weigh yourselves again at the end of the 30 days and show you just how far you have come.

Keep visiting us for the weekly workouts which are to follow.

Enjoy your workout,

Nick



Exercises:
Work for 50 seconds, rest for 10 seconds for each exercise.
Beginner: Perform 1 set of the four exercises.
Intermediate and Advanced: Perform 3 sets of the exercises back to back so 12 minutes in total.

- Squat Jump and Burpee
- Superman Press-up
- Tricep Dips
- Elevated Knee Abs

If doing 3 sets you should be dripping with sweat afterwards so get into gear and work your backside off...NO EXCUSES !!!

Kit: Get yourself an interval timer as we will be using this for every workout.

Hi Free Fitness Gym Members,
The team have loved watching the Olympics this week, and really enjoyed listening to the coaches and how they train their athletes. The one thing all the athletes have in common is a drive and passion when it comes to their chosen disciplines. And so we hope the olympice is giving you a fresh drive, you are all pumped up and ready to continue getting into the best shape of your lives.

With all athletes and fitness entusiasts it is always very very important to take time out from hard training and re visit the anatomical adaptation phase. You may only want to do this for a week or two, just remember it is a crucial phase in teaching the ligaments, tendons and muscles to work well and effectively whilst not stressing them too much...You will still get a hard workout we promise
So lets get into gear and start working hard...you get one life, one body so lets make it count

Hi Free Fitness Gym Members,

As an ex Royal Marine Nick is always looking at how the Marines are getting on and decided to share with you a story of a 55 year old documentary maker who decided to try Royal Marine training in order to better understand the making of a Royal Marines Commando and what the green beret really stands for.

For all of you who lack motivation and feel your age is standing in the way of your fitness goals then watch and learn. These next videos are just brilliant and show what an individual can achieve with the strength of mind.

These Videos show the 55 year old reporter trying to complete the Commando tests which all hopeful Marines have to complete in order to gain their green beret...as well as a lot of other tactical and weapon training. Watch and prepare to be motivated, and whenever you are low on motivation then think back to these videos.

We hope you enjoy


Part 1...The Endurance Course

Part 2...Nine Mile Speed March

Part 3...Tarzan Assault Course

Part 4...The 30 Miler

Hi Free Fitness Gym Members,

Today we are looking to push every single one of you to strive for better results. We have 16 exercises that are to be conducted back to back with best effort. As with most things your mental attitude is what will get you places, and todays workout is no different...Push hard

Our aim is to constantly provide you with fresh new workouts that you can go straight into. If you do not have an interval timer then we suggest you get hold of one. They are not expensive at all, and are a great training tool if used correctly.

Interval Training: Work for 50 sec, then rest for 10 seconds
Workout:
Press-ups
crunches
Squat and Press
Clean and press
Full Sit Ups
Glute Bridge
Bicep Curls
V Abs Left
V Abs Right
Dips
Mountain Climbers
Burpee plus Press-up
Over head Abs
Glute Bridge
Frog Jump Forward and Back

If you are a beginner try one set of these exercises, if intermediate then try two sets and if you are at an advanced level then try 3 sets. Work hard for all of them and earn your rest periods. Beginners may want to set their interval timers to 30 sec work and 30 sec rest.

Hi Free Fitness Gym Members,

Today we are challenging you to get your ass in gear and smash through todays 12 minute workout. If you missed some of your training days this week then it is time to make up for it. Enjoy the sweat and push yourself hard for the whole 12 minutes.

This workout is ideal for the beginner and intermediate levels, and as always for the advanced members out there just push yourself hard and do an extra set if you have the energy.

Let us know how you got on with the workout and how your fitness levels are in general. We are always happy to answer any questions you may have, so fire away if you are unsure of anything fitness related.

*Train with an interval timer _ you will get so much more out of your 12 minute workouts with this simple piece of equipment

Hi Free Fitness Gym Members,
The team thought we would share with you one of the videos we have been looking at this week. It features Hannibal the King, who has become well known for his workouts using bars in local parks. His strength is simply amazing and no weights were used in his training regime...just his body weight.

We decided to include this video because it shows some good variations of the press up.
If you want to try them then take them easy and avoid injury. We have all heard of the individuals who cut their chins whilst performing jumping press-ups, or who fall on their face when trying these so be very very careful.

The whole team constantly strive to produce workouts for you that will keep you functionally fit for life, and are very excited about our new videos coming out.

Enjoy...

Hi Free Fitness Gym Members,
We have had a great week, and hope you have too. The team found time to visit Cadburys World in Birmingham this week which was great. As you might expect we all had far too much chocolate but really enjoyed ourselves. We all highly recommend the trip, it was much better than we thought it would be., and is a great place to take the kids for a day trip
Now lets get this next workout going. We are stepping up with an intense and fresh workout.This workout will help you feel much stronger, leaner and faster. All you need to do is get you gym gear on and start the workout with us. Get any excuses out of the way now. In 12 minutes from now you can get a step closer to your dreams or you can sit still revving in neutral. Get working now...move your Ass.

This is a rep challenge and can be done as fast as you can :). Post your times and let us know how you got on

-Bucking Bronco or side jump - A jump over the sand bag counts as one rep. Make sure you bring heels to back side and work your ass off. 50 Reps

-Press-Up to shoulder raise, 25 reps (In the video you will notice nick's back is not always straight when performing the shoulder raise. Try keep the back as straight as possible and tense those Abs)

-Side Lunge with Shoulder Press to the right 25 reps

-Side Lunge with Shoulder Press to the left 25 reps

-Wide Arm Dive Press-Up 25 reps

-Military Sit Up...Get those elbows to the ground. 50 reps