Hi Free Fitness Gym Members,

Today could not be more simple, so get your gym gear on and give this little workout a try. All we are going to do today is press up pyramid training. The goal is to do 10 press ups...short pause... then 9 press ups...short pause... then 8 press ups. The aim is to keep this going all the way down to 1 press up. Then once you have done this try and go back up the pyramid by doing 2 press ups...short pause...then  press ups. Keep this going all the way to 10.

This workout should not take long but will start to generate some great improvements to your upper body strength. Most people will not be able to go all the way through at first, and this is fine. Keep practicing and you will get there. If you are able to do the entire workout which amounts to 99 press ups in total the try and change the tempo. Have fewer

We promise if you stick with this and try this workout once a week, you will start to see improvements in your upper body strength. Press ups are compound exercises, ie they work multiple muscle groups at the same time

Try and complete as many full press ups as you can by keeping the knees of the ground. Then when you can go no more bring your knees to the ground and do half press ups keeping the pelvis forward. And when you tire of these you can then try box press ups on your knees sticking the backside out, as this is one of the easiest forms of press up.

Once you are able to complete the full 99 press ups, you can try and change the technique. For example if you are doing wide arm press ups which focus more on the chest, you could change these to tricep press ups (or military press up) which focus more on triceps (the muscle on the back of your upper arm).

So give it try and let us know how you get on...Push yourself and time how quickly you can complete all 99. Then try again on another day and try and beat that time.

Good Luck

Hi Free Fitness Gym Members,
Today we are going to look at an old classic fitness workout to target the legs, bums and tummys. A nice and simple workout today which will take 12 minutes. As always if you are feeling motivated and keen then do your repetitions at a fast pace, alternatively if you are still new to fitness then take this workout nice and easy.

So motivate yourself, pick yourself up off the floor and give it your best shot. This workout is only 12 minutes long...Anybody can do it but motivation is the key. So lets get on with it.

Work Hard!!!... And let us know how you got on

STAR JUMPS

We are using star jumps as an exercise to get nicely warmed up and to elevate the heart rate.

SIT UPS

Glute Bridge

The Plank Pike

If you find the Plank Pike too easy then try and hold the normal Plank positions. Both exercises are great for a core workout, and the general rule is if you can hold the plank for one to two minutes, then this is a good indication of good core strength.

Good effort, get a sweat on and let us know how you got on with these 4 exercises.

Hi Free fitness Gym Members,

Today we are going to try and motivate you to get your ass into gear and get training harder. Today we are going to smash through a 12 minute workout. Enjoy the burn and try and work non stop for the full 12 minutes.

This workout is ideal for the beginner and intermediate levels, If you are an advanced trainer then smash through the exercises as hard as you can, then try another set.

Remember most people who go to the gym waste a lot of time sitting around and changing machines, you can get a great workout in 12 minutes and if you stick with this training regime you will be fitter than you ever have been.

Today's workout requires no equipment and you can do it right now in the comfort of your own home


Workout breakdown
Work for 1 minute, quick rest then straight into the next exercise for 1 minute.

Lower Abdominal Exercise
Star Jump with Feet Touch
Plank Pike
Russian Kicks
Squat
Mountain Climbers
Glute Bridge
Sit Up
Crunch
Plank Pike
Star Jump
Glute Bridge

Workout Video Breakdown

LOWER ABDOMINAL EXERCISE

STAR JUMP WITH FEET TOUCH

PLANK PIKE

RUSSIAN KICKS

SQUAT

MOUNTAIN CLIMBER

GLUTE BRIDGE

SIT UP

CRUNCH

PLANK PIKE

STAR JUMP

GLUTE BRIDGE...Video detailed above.

Good Effort Work hard and take as many pauses as you need throughout. Over time you will find your cardiovascular system will improve, and you will need fewer pauses during and inbetween the exercises

Let Us Know How You Got On...

Hi Free Fitness Gym Members,

We are looking forward to bring you another workout to keep you motivated with your new fitness regime. Our aim is to help you focus on your fitness goals, and to achieve them. Getting fit is not a lot of fun. But staying fit is a way of life for millions of people and they feel great for it every day. Once you have built a cardiovascular and muscular foundation you will start to enjoy exercise...We promise.

You have one body...one life...so live it to the full

Workout video Breakdown
Work for 50 seconds work, 50 seconds rest

Star Jump
Wall Squat Hold
Plank Pike
Squat Thrust

Do this workout 3 times  over with a short break in between set. If you are feeling energetic then do another set. Work hard and keep working hard until the workout is done. The harder you work the better you will feel afterwards.

And remember to LET US KNOW HOW YOU GOT ON

Have a great day from all of us.

STAR JUMPS

WALL SQUAT HOLD

PLANK PIKE

SQUAT THRUST

Let us know how you got on...

Hi Free Fitness Gym Members,

Welcome to another workout. If you are feeling demotivated with exercise then pick yourself up and dust yourself off. There is no better time to workout than right now.....Get your gym gear and trainers on and find a room in your house to do todays workout. It couldn't be simpler. We hope you enjoy and let us know how you get on.

Work hard and LET US KNOW HOW YOU GOT ON...

Hi Free Fitness Gym Members

We have had a great week and hope you have too. Today we are going to jump start your new fitness regime with some nice and simple exercises. If you are new to fitness then take the workouts nice and easy, and remember to pace yourself.  Stick with us and you will feel fitter ad stronger than you have ever felt before. Below is a breakdown of the workout complete with demonstration videos.

Remember to work hard and in time these exercises will become easier and easier.

LET US KNOW HOW YOU GOT ON