GLOSSARY
Arm Circles Forward or Backward
Bent-Over Row + Triceps Kickback
Plank
Reverse Crunches + DB Chest Press
RFESS – Rear Foot Elevated Split Squat
Cheat Videos for fitness challenges
26 April, 2020
Category: General Fitness & Wellbeing
42 Day Fitness Challenge
26 April, 2020
A pair of dumbbells/kettlebells can be used but are not exclusively needed to perform exercises.
If you are not sure what any of the exercises are below – please open our glossary of youtube videos – courtesy of “More Gym Members”.
Workout 1:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds (30 sec per exercise) with proper form. Rest as needed.
- DB/KB Swing
- Empty Renegade Row
- Diamond Push Ups
- Stationary Lunge
- Pulse Squat
- Bicep Curl to Overhead Press
Workout 2:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3-4 rounds with proper form. Rest as needed.
- 20 Jump Squats
- 15 Dips
- 20 Tip Toe Squats
- 15 Push Ups
- 20 Hip Bridges (feet elevated)
- 15 high knees (15 per leg)
Workout 3:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete all sets. Rest as needed. You’ll need a set of dumbbells.
Set 1, 3x through:
20 Squats
5 Burpees
10 Total Body Squats
5 Push-Ups
Set 2, 3x through:
10 Thrusters
10 Plank Jacks
10 Walking Lunges (10 per leg)
10 Mountain climbers (10 per leg)
Set 3, 3x through:
15 Russian Twists (15 per side)
15 T Push Up
15 1-Legged Hip Bridge (left)
15 1-Legged Hip Bridge (right)
Workout 4:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3-5 rounds in your best time with proper form.
- ¼ Mile Run or 400M
- 20 DB Deadlifts
- 10 DB Squats
- 20 DB Split Squats
- 10 Tuck Jumps
Finisher:
Set a timer for 10 Minutes, alternate between the 2 exercises:
10 Push Ups
20 Straight Leg Sit Ups
Workout 5:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Tabata Style: 20 seconds of activity 10 second rest each round, for 4 minutes (8 x 20 sec of work per exercise) Rest 2 minutes between Tabata’s sets.
Tabata #1: Floppy Burpees
Tabata #2: Lunge Pulses (left) vs. Lunge Pulses (right)
Tabata #3: High Knees vs. Butt Kicks
Tabata #4: T-Push-Up vs Sit Ups
Workout 6:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
3-5 Rounds:
¼ Mile or 400 Meter Run
50 jumping jacks or 50 squats)
40 Full Sit-Ups
Finisher: 3 Rounds
Plank 60 seconds
Side Plank with 15 Hip Dip (left)
Side Plank with 15 Hip Dip (right)
15 Hip Bridges
Workout 7:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3-5 rounds in your best time with proper form.
30 Walking Lunges (15 per side)
20 Jump Squats
15 RFESS – Rear Foot Elevated Split Squat (15 per side)
10 Lying Leg Lifts
5 Burpees
¼ Mile Run or 400 meter run
Workout 8:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each. Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.
Pair 1: Jumping Jack & Bent-Over Row
Pair 2: Lateral Lunges ( right + left= 1) & High Knees ( right + left= 1)
Pair 3: Tuck Jump & Russian Twists
Workout 9:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds with proper form. Rest as needed.
- 25 Arnold Press
- 20 Spiderman Push Ups
- 15 Thrusters
- 10 Russian Twist (10 each side)
Workout 10:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds with proper form. Rest as needed.
- 12 Single Leg Deadlift (per leg)
- 12 Single Leg Glute Bridge
- 12 lateral lunges (per leg)
- 12 Tip Toe Squats
- 120 sec Plank
Workout 11:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 5 rounds with proper form. Rest as needed.
- 20 Split Squat Jumps
- 20 Bird Dogs
- 30 Spiderman Planks (15 each side)
- 20 Tuck Jumps
- 20 Push-Ups
Workout 12:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds (45 sec/exercise and 15 sec rest between each exercise).
Plank Jack
- Low Push Up Hold
- Empty Renegade Row
- V- Sit Hold
- High Knees
Workout 13:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Descending ladder from 10 to 5.
Alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 5 rep of each. Rest for 60 to 90 seconds before moving on to the circuit.
Push-up
Single Leg Hip Bridge (per leg)
Rest 60 sec, then 2 Rounds:
20 sec Hollow Hold
20 sec Mountain Climbers
20 sec Side Plank Left
20 sec Side Plank Right
Workout 14:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds in your best time with proper form. Rest as needed.
50 Air Squats
10 Push Ups
10 Straight Leg Sit Ups
10 Mountain Climbers
10 lunges with a twist (Right + Left= 1)
10 Burpee
Workout 15:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 7 rounds in your best time with proper form
- 5 Burpees
- 10 Mountain Climbers (Right + Left= 1)
- 15 kettlebell or dumbbell swings
- 10 Mountain Climbers (Right + Left= 1)
- 5 Hollow Rocks
Workout 16:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Ascending ladder from 2 to 10 reps. Increase by 2 reps each round.Rest as needed.
- Thrusters
- Diamond Push Ups
- Burpee
- Straight Arm Sit Ups
- ¼ Mile Run or 400M(distance does not change each round)
Workout 17:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds in your best time with proper form. Rest as needed.
- 20 Bicycle Crunches
- 10 Squat with Torso Twist
- 20 DB Reverse Flyes
- 10 Empty Renegade Rows
- 20 Fire Hydrants (10 per side)
- 10 DB Pullovers
- 20 Bicep Curl to Overhead Press
- 10 Hip Bridges
Workout 18:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Descending 10 2 Ladder. Reps 10, 8, 6, 4, 2. Rest as needed.
- 10 Renegade Rows
- 10 Push Up
- 10 Mountain Climbers(Right+Left=1)
- 10 Lying Leg Lifts
- 10 Marching Glute Bridge
Workout 19:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds with proper form. Rest as needed.
- ¼ mile run or 400M run
- 10 Push Ups
- 10 3-Way Bent-Over Row (Left Arm, Right Arm, Both Arms= 1 rep)
- 10 DB Stiff Legged Deadlifts
- ¼ mile run or 400M run
Workout 20:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 2-3 rounds in your best time with proper form.
- 50 Thrusters
- 1 Burpees
- 40 Flutter Kicks
- 2 Burpees
- 30 Renegade Rows ( 15 per arm)
- 3 Burpees
- 20 Seated Military Press
- 4 Burpees
- 10 Split Lunge Jumps
- 5 Burpees
Workout 21:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 2 rounds with proper form. Rest as needed
- 15 Front Raise
- 15 Prisoner Squats
- 25 Split Lunge Jumps (per leg)
- 15 Star Jumps
- 15 sec Hollow Hold
Gym Closure
20 March, 2020
We regret to inform you that as of 21st March the gym will be closed. This is due to Government mandate to close down in response to limiting the spread of Coronavirus.
Even though we may not be here, we hope for you to continue your fitness journey with us online.
Keeping your membership active will have so many perks.
From next week, we will be using the Zoom system to stream live classes to you. Given the unprecedented speed of the shut down, we will need a few days to get this into place.
If classes are not your thing, we hope to have a series of guided assisted workouts for you to keep active with.
Love Bodypymp and other Les Mils classes? We will be giving our members 60 days free trial to their On Demand service.
We will also be running competitions, challenges and create a series of pdf challenges for you to stay active and stay sane.
Some of you will wish to pause or cancel your memberships.
To cancel your membership visit our website and you can do this yourself, this will stop all future payments immediately.
If you wish to freeze your membership, please email us and we will process this as soon as possible.
Our phone lines will not take messages and all enquiries will need to go through our email support line.
We want to thank you for your continued support through this time. You are AWESOME and we look forward to seeing soon.
Stay strong and with Love,
Joe & The Fitness Mosaic Team
Accessing Live Classes
18 March, 2020
How to access live classes
1) Download the “Zoom” app to your computer or via app to your tablet/ phone.
2) Register within our booking system with AT LEAST 30 minutes notice prior to the class. Please add your name ONLY to the “Live” class.
3) Shortly before the class, we will send those registered an email with a Zoom link or code to access the class. Follow the link instructions to join the class.
4) Be ready to workout!
This is completely new to us, so we would ask for your patience while we sort out some of the practical things to broadcast well.. sound levels etc.
Some of our classes will be more interesting with the use of functional equipment. We will announce this prior to the class in the Zoom email.
To get going, classes will require no equipment but you may wish to purchase a resistance band or a set of dumbbells.
Our supplier Physical Company – will give our clients 10% discount on their product range and will deliver the items directly to you.
We would recommend the HD Resistance Tubing and the Neo-Hex dummbells as versatile pieces of kit.
If you are a non member and wish to participate in a live class, we will be offering all users the ability to book in FREE of Charge for their first visit.
Please use the promotional code – “FIT@HOME” by clicking here pricing option. A day pass for multi-class access will cost £10 and all single classes will cost £7.50. All monthly paying subscribers can access this class content within their membership plan.
Finally – we will be offering all members to Les Mills on demand free of charge for 60 days. We are being set up as we speak and will email you with access details shortly.
Boosting your immunity
16 March, 2020
By Claud Serjeant:
All nutritional products below should ideally be organic and from a reputable source 🙏🏻
Vitamin A is very protective against viruses. Organic beef Liver is a great source as well as a reputable acid Liver oil supplement with Vit A. Liver is quite potent and therefore only needs to be eaten once a week.
Vitamin D as we know is not a vitamin but an important regulatory hormone. Organic eggs, butter, fish and meats are the best sources. Vit D is key to immunology.
Cook everything in Coconut oil because it is high in saturated fat and contains Malic Acid. Malic acid is important for pathogen immunology. Saturated fat is key for the lungs to function well. Avoid margarine, low fat butters and spreads. They deplete the immune system by stimulating the stress mechanisms.
Have organic bone broths for a great injection of nutrients like gelatin and also improves detoxification and is less stressful for the body to break down.
Have plenty Vitamin C. I sometimes take up to 8000mg per day. It is a water soluble Vitamin and therefore if you have too much it will be excreted. If you have a loose bowl cut back a 1000mg.
Lastly a great supplement to get is organic oregano oil. This works wonders for the respiratory tract in fighting infection and keeping it ‘clean’.
Sleep is also vital for the internal organ and endocrine repair systems to recharge. Missing out on hours of sleep can decrease a healthy hormonal environment. Sleep should be from 10pm – 6, 7 or 8am.
March Fitness Challenge
11 March, 2020
Fitness should be fun; it should also give you a challenge to work towards and trying out something new.
The week commencing the 23rd March, we will be holding a fitness challenge for you to participate in. The exact timings of these sessions will be noted on the timetable and will be completely free of charge for anyone participating.
What’s involved:
This is a timed event where you will have to:
1) Use the battleropes for 30 seconds – double arm slams
2) Row 500m
3) Do 10 squats with a barbell @ 50% bodyweight
4) Run 10 times between cones set out in the studio (15metre shuttle run)
5) Do 20 kettlebell swings with 8kg (easy) 12kg (medium) 16kg (hard)
6) Farmers walk 4 times between the same sprint course 12 (easy) 16kg (medium) 20kg (hard)
7) 10 step up onto medium sized box (jump allowed)
8) 10 ball slams (squat pick up and slam)
9) 30 second plank hold (elbows with knees or toes)
What do you get if you do it?
Loads of praise and a big up on social media… we want participating in events like this to be a self motivating challenge to have a go at and try something new.
We will record your time and keep a leader board going (but this will only be for some people’s interest)
Need to recover post challenge? No problem: We got your back! Anyone giving it a go will have a grenade bar or barebells bar on us!
Adam Siddle
6 March, 2020
Adam Siddle
Personal Trainer
Qualifications
Level 3 Personal Trainer
Level 2 Gym Instructor
Sport Studies Qualification
Level 2 Tennis Coach
Specialisation
Strength and Conditioning
Functional Training
Creating a Balanced Lifestyle
Weight Loss
About
I have a lifetime of love and passion for all things sport, health and fitness related, which translates into a real desire to help people achieve their goals.
Whether you are new to the gym and are wanting somebody to guide you, or have been going for years and want to take your training to the next level; I believe I will help you to achieve your desired outcome whatever it may be.
Want to Book In with Desmond?
Get in touch today to start benefiting from expert Personal Training
Katie Coleman
6 March, 2020
Katie Coleman
Personal Trainer
Qualifications
Level 2 Gym Instructor
Level 3 Personal Trainer
Les Mills Bodypump Instructor
Indoor Cycling
Outdoor Instructing
Specialisation
Strength and Conditioning
Fat Loss, Shaping and Toning
About
Since my childhood I always loved sports: baseball, football, volleyball, badminton, skating, table tennis, dance, flexibility, adventure sports, orientation, camping activities, gymnastics, jogging, cycling, fitness classes and weight training.
I am aiming to promote exercise as a solution for self confidence, general well being and health issues/physical imbalances – because all of us deserve to be the best version of ourselves!
And finally, I am a nutrition enthusiast and general healthy eating lover, so if you want some recipes, feel free to ask!
Want to Book In with Katie?
Get in touch today to start benefitting from expert Personal Training
Oliana Imanishi
23 September, 2019
Oliana Imanishi
Personal Trainer
Qualifications
Nutritional Therapist
Level 3 Personal Trainer
Specialisation
Weight Loss and Toning
Posture and alignment
Nutritional Therapy consultation
About
Oliana was born in Belarus, and at a young age moved to Japan to perform as a ballet dancer. She worked as choreographer and performer before moving into the fitness industry.
During the last 7 years whilst working as a Personal Trainer, Oliana has qualified as a Yoga teacher, Anti-Gravity Yoga teacher, Pole Dance instructor, Spin instructor and Body Pump instructor. With all the experience Oliana has, she is still learning and says full of enthusiasm “Client’s needs always push you to develop and grow, every time I work with a client I am learning!”.
Here at The Club, Oliana teaches a range of classes whilst futhering her education in the Institute for Optimum Nutrition in Richmond. “Personally I love body weight and functional training, sometimes all you need is your own body as a tool to make you slim, lean and strong”.
What People Say About Oliana:
What I’ve achieved with Oliana is far more than my expectations. Oliana’s dynamic style and motivational attitude keeps me coming back for more. Her workouts are challenging, varied, but immensely fun! Oliana has a great way of getting more out of someone and has the perfect balance of strictness when I’ve needed a kick or compassion to inspire and motivate me.
— Isabelle
Want to Book in with Oliana?
Get in touch today to start benefitting from expert Personal Training
Desmond Blakely
23 September, 2019
Desmond Blakely
Personal Trainer
Qualifications
Level 2 Gym Instructor
Level 3 Personal Trainer
Specialisation
Strength and Conditioning
Boxing and Martial Arts
About
Whatever your health and fitness goals may be I’m pretty sure I can help and guide you towards achieving them quicker. Whether you’re new to training and need help putting a program together or you’re a more experienced trainee wanting to improve what it is you’re already doing then you should definitely give me a shout.
With Personal Training you will learn the best exercises to work on your target areas, how to structure your workouts when you’re in the gym, and what to do when you can’t make it in.
If you’d like further information about how Personal Training can benefit you specifically, please don’t hesitate to get in touch. I’m here to help.
What People Say About Desmond:
Des really knows how to get results and keeps training fresh by regularly introducing me to new goals and exercises. Because of this I am probably the strongest I have ever been and enjoying my training more as I continue to improve.
— Phoebe
Want to Book In with Desmond?
Get in touch today to start benefiting from expert Personal Training
Kaz Azim
23 September, 2019
Kaz Azim
Personal Trainer
Qualifications
BSc Sports Rehabilitation and Injury Prevention
NASM Advanced Personal Trainer
Functional Range Conditioning Practitioner
Bioforce Conditioning Coach
Biofeedback Therapy
Specialisation
Strength and Conditioning Coach,
Sports Rehabilitation and Human
Movement Specialist
About
Kaz’s services include highly effective strength and conditioning coaching, bio mechanical assessments/movement screens, corrective exercise, generalized movement practice, martial arts (Boxing/Muay Thai) and physical transformations.
He believes that fitness and movement is a gift that we should fully explore and not take for granted.
Want to Book in with Kaz?
Get in touch today to start benefitting from expert Personal Training
Jeff Lynch
23 September, 2019
Jeff Lynch
Personal Trainer
Qualifications
Senior Coach at U Fit Studio Leicester
Senior Trainer at SBF Fitness Hampstead
Co-founder of NW Personal Training
Specialisation
Strength training for longevity
Sustainable fat loss
Nutrition coaching, focusing on developing positive habits
About
If you’d like to learn more about what I do, or just get to know me a little better then I suggest you check out my website
Someone who wants a fitness plan to fit around their lifestyle, and wants to make the most of their time invested in the gym is my kind of client.
What People Say About Jeff:
Jeff has an amazing ability to translate and convey scientific information to the athlete/client within the framework of their specific targets. I appreciate all the help and guidance Jeff had given me over the time I spent training under him. It has paid off ten-fold!
— Arjun K.
Want to Book in with Jeff?
Get in touch today to start benefitting from expert Personal Training
Daniel Grant
20 September, 2019
Daniel Grant
Personal Trainer
Qualifications
Diploma Sports Science
Biosignature Fat Loss Modulation Level 2
NLP Practitioner
Specialisation
Strength Conditioning Coach
7 Week Body Fat Loss Transformations
Relief From Low Back Pain Specialist
Mental and Physical Strength Coach
About
I’ve been a personal trainer since 1999: From starting out wanting to play professional football and making it to a semi professional level I went on to work for Watford Football Club as a coach while I chased that dream. After breaking the bone in my upper arm called the humerous, (ironically not funny at all) I decided to change direction and added to my Diploma in Sports Science with a Personal Training Diploma. I became obsessed with personal training and gaining as much knowledge as I could travelling to the world over to study with the best of the best in health and fitness, gaining new and up to date qualifications. I’m always studying and adding to my vast experience in the quest to answer questions and solve the problems you may have with your body, bringing fresh vitality to your life. If you want amazing but more importantly sustainable results for more than a few weeks (whilst enjoying the process) let’s talk.
What People Say About Daniel:
I enjoyed the change that I thought would never happen. I have a new body! I have gained a new way of looking at what I eat and the kind of exercise I do. Daniel you have changed my life!
Want to Book In with Daniel?
Get in touch today to start benefitting from expert Personal Training
Antonio Carrajola
19 September, 2019
Antonio Carrajola
Personal Trainer
Qualifications
BSc in Physical Education and Sports
Level 3 Personal Trainer
Functional Training Certification
Specialisation
Strength conditioning
Sports specific training
Weight Loss
About
I started to play different type of sports when I was 6 years old and I never stopped. My interest in sports, performance and nutrition grow over time. I completed my BSc at the University ISMAT in Physical Education and Sports. I started to work as a PT and class instructor 5 years ago. I believe that as a professional PT I constantly need to improve myself so I could assist my clients the best possible way. My main objective is to help people to achieve their goal and to feel themselves getting better fitter. Over the years I have worked with a number of clients who have suffered from different types of injuries, each time we were able to find a suitable way to work around them to improve their physical abilities and to achieve their goal.
Want to Book in with Antonio?
Get in touch today to start benefitting from expert Personal Training
Luke Fish
19 September, 2019
Luke Fish
Personal Trainer
Qualifications
Biosignature Expert
P.I.M.S.T (Poliquin Instant Muscle Strengthening Techniques)
Optimum & Sports Nutrition
Pre and Post Natal Training
Circuit Training
Swedish Massage
Sports Massage Therapy
Diploma in Sports Therapy
Specialisation
Fat Loss (Body Transformations)
Athletic Conditioning
Strength Training
Sports Specific Training
About
I have been working in the industry since 2002. During which I’ve amassed a wealth of knowledge in both male and female body transformations; building stronger, leaner bodies and mindsets. Achieving great success in body fat reduction through a mix of strength training, high intensity intervals and circuits. Combining high quality training with complete nutritional overhauls and ‘biosignature modulation’ – measuring of hormonal balance through fat distribution patterns.