GLOSSARY
Arm Circles Forward or Backward
Bent-Over Row + Triceps Kickback
Plank
Reverse Crunches + DB Chest Press
RFESS – Rear Foot Elevated Split Squat
26 April, 2020
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.
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.
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.
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.
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.
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.
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
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
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.
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.
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.
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.
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.
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
20 March, 2020
18 March, 2020
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.
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!
6 March, 2020
Level 3 Personal Trainer
Level 2 Gym Instructor
Sport Studies Qualification
Level 2 Tennis Coach
Strength and Conditioning
Functional Training
Creating a Balanced Lifestyle
Weight Loss
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.
6 March, 2020
Level 2 Gym Instructor
Level 3 Personal Trainer
Les Mills Bodypump Instructor
Indoor Cycling
Outdoor Instructing
Strength and Conditioning
Fat Loss, Shaping and Toning
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!
23 September, 2019
Nutritional Therapist
Level 3 Personal Trainer
Weight Loss and Toning
Posture and alignment
Nutritional Therapy consultation
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 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
23 September, 2019
Level 2 Gym Instructor
Level 3 Personal Trainer
Strength and Conditioning
Boxing and Martial Arts
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.
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
23 September, 2019
BSc Sports Rehabilitation and Injury Prevention
NASM Advanced Personal Trainer
Functional Range Conditioning Practitioner
Bioforce Conditioning Coach
Biofeedback Therapy
Strength and Conditioning Coach,
Sports Rehabilitation and Human
Movement Specialist
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.
23 September, 2019
Senior Coach at U Fit Studio Leicester
Senior Trainer at SBF Fitness Hampstead
Co-founder of NW Personal Training
Strength training for longevity
Sustainable fat loss
Nutrition coaching, focusing on developing positive habits
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.
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.
20 September, 2019
Diploma Sports Science
Biosignature Fat Loss Modulation Level 2
NLP Practitioner
Strength Conditioning Coach
7 Week Body Fat Loss Transformations
Relief From Low Back Pain Specialist
Mental and Physical Strength Coach
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.
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!
19 September, 2019
BSc in Physical Education and Sports
Level 3 Personal Trainer
Functional Training Certification
Strength conditioning
Sports specific training
Weight Loss
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.
19 September, 2019
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
Fat Loss (Body Transformations)
Athletic Conditioning
Strength Training
Sports Specific Training
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.