Welcome to Free Fitness Gym,
Today is week 2 of Bikini Fit and we hope you are feeling a little bit fitter and stronger by now. The weeks go by fast, and your fitness will improve relatively quickly if you are consistent with your workouts. Now is about the time where motivations levels may start to drop. Try to keep your fitness goals in mind and just think where you would like to be at the end of the six weeks. Keep this goal in mind and use it to help motivate you.
One of the mistakes people often make with a new fitness regime is setting un realistic goals. So set a realistic goal and this will help you to avoid disappointment. We provide 4 workouts per week for the Bikini Fit program, and they are all relatively short. We design the workouts so that they can either be done once through, or twice through to suit most fitness levels. We are using the HIIT or High Intensity Interval Principles because they are very effective and very popular at the moment. HIIT workouts are typically short and hard, which means we can get the most out a workout in a relatively short period of time. This is perfect for those of us who lead busy lives and want to get the same benefits from a 15 minute workout that you can get from a steady paced hour workout. Trust us when we say that HIIT workouts work. They are not a new concept and have been around for years.
Nick has trained clients for many years now and often see's people doing the same tired routine day in and day out at the gym. People will often spend an hour in the gym taking it easy on one of the cardio machines, or on a fixed weight resistance training machine resting more often than they work. Sadly it is these people that look the same month in month out because they are not changing their routine or pushing their bodies. Whilst this works for a lot of people, the majority of people want to see changes to their physique, they want to see improvements in their fitness levels and muscular definition. So if you have been training for some time without any real success, please give our workouts a go. As a personal trainer Nick has trained hundreds of clients over the years, run various military and non military bootcamps across the uk, worked as a rehab trainer for competitive Triathletes, and is an ex Royal Marines Commando so knows first hand just how far the body can be pushed. You are in safe hands
Helen who features in our workout video has trained with Nick for a few years now and has gained a fantastic level of fitness. She has put all the hard work in and has been consistent with her workouts, rarely missing a workout session. As a result she now has a physique that she is proud of, but also Helen feels stronger than she ever has before. Helen was involved in a serious car crash a few years ago which left her with chronic back pain, and needing several operations on her back. Helen chose to turn to fitness as well as nutrition as a way to turn her life around and has never looked back. She is now able to lead a normal life, pain free because she has strengthened all of her muscles. Before her fitness training Helen used to put up with a painful back all day every day that would measure approximately 7 out of 10 on the pain scale. Not a very nice way to live. We are glad to say that she is completely pain free now, however the pain does creep back if she takes a couple of weeks off from exercise.
Workout Breakdown
Warm up (not included)
Set interval timers to 50 seconds work, 10 seconds rest (or follow timings in our workout)
-Plank pike
-Reverse lunge right side
-Reverse lunge left side
-Full sit up
-Forward and backward jumps
-Glute bridge
-Bent knee side hip raises right side
-Bent knee side hip raises left side
-Star jumps arms tracking forwards
-Star jump shoulder raise
-Plank pike
-Reverse lunge right side
-Reverse lunge left sides
-Full sit up
-Forward and backwards jump
Water stop and repeat if energy levels permit
Cool down (not included)
We hope you enjoy and let us know how you are getting on
Today is week 2 of Bikini Fit and we hope you are feeling a little bit fitter and stronger by now. The weeks go by fast, and your fitness will improve relatively quickly if you are consistent with your workouts. Now is about the time where motivations levels may start to drop. Try to keep your fitness goals in mind and just think where you would like to be at the end of the six weeks. Keep this goal in mind and use it to help motivate you.
One of the mistakes people often make with a new fitness regime is setting un realistic goals. So set a realistic goal and this will help you to avoid disappointment. We provide 4 workouts per week for the Bikini Fit program, and they are all relatively short. We design the workouts so that they can either be done once through, or twice through to suit most fitness levels. We are using the HIIT or High Intensity Interval Principles because they are very effective and very popular at the moment. HIIT workouts are typically short and hard, which means we can get the most out a workout in a relatively short period of time. This is perfect for those of us who lead busy lives and want to get the same benefits from a 15 minute workout that you can get from a steady paced hour workout. Trust us when we say that HIIT workouts work. They are not a new concept and have been around for years.
Nick has trained clients for many years now and often see's people doing the same tired routine day in and day out at the gym. People will often spend an hour in the gym taking it easy on one of the cardio machines, or on a fixed weight resistance training machine resting more often than they work. Sadly it is these people that look the same month in month out because they are not changing their routine or pushing their bodies. Whilst this works for a lot of people, the majority of people want to see changes to their physique, they want to see improvements in their fitness levels and muscular definition. So if you have been training for some time without any real success, please give our workouts a go. As a personal trainer Nick has trained hundreds of clients over the years, run various military and non military bootcamps across the uk, worked as a rehab trainer for competitive Triathletes, and is an ex Royal Marines Commando so knows first hand just how far the body can be pushed. You are in safe hands
Helen who features in our workout video has trained with Nick for a few years now and has gained a fantastic level of fitness. She has put all the hard work in and has been consistent with her workouts, rarely missing a workout session. As a result she now has a physique that she is proud of, but also Helen feels stronger than she ever has before. Helen was involved in a serious car crash a few years ago which left her with chronic back pain, and needing several operations on her back. Helen chose to turn to fitness as well as nutrition as a way to turn her life around and has never looked back. She is now able to lead a normal life, pain free because she has strengthened all of her muscles. Before her fitness training Helen used to put up with a painful back all day every day that would measure approximately 7 out of 10 on the pain scale. Not a very nice way to live. We are glad to say that she is completely pain free now, however the pain does creep back if she takes a couple of weeks off from exercise.
Workout Breakdown
Warm up (not included)
Set interval timers to 50 seconds work, 10 seconds rest (or follow timings in our workout)
-Plank pike
-Reverse lunge right side
-Reverse lunge left side
-Full sit up
-Forward and backward jumps
-Glute bridge
-Bent knee side hip raises right side
-Bent knee side hip raises left side
-Star jumps arms tracking forwards
-Star jump shoulder raise
-Plank pike
-Reverse lunge right side
-Reverse lunge left sides
-Full sit up
-Forward and backwards jump
Water stop and repeat if energy levels permit
Cool down (not included)
We hope you enjoy and let us know how you are getting on
