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Accessing on demand and live workouts
4 November, 2020
4 November, 2020
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4 November, 2020
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22 September, 2020
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22 July, 2020
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15 July, 2020
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13 July, 2020
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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.
12 February, 2020
The Fitness Mosaic now has a FREE to use Inbody Scanner
In under two minutes, members are able to take an accurate body fat scan giving them a breakdown of lean muscle mass and body fat.
Once scanned, your results are uploaded to an App that will show and track your history.
Adjust your training, put some distinctive steps to alter your lifestyle or diet, or start working 1-1 with a trainer; the choice is yours!
Whether your goal is to lose fat, gain muscle or lose overall bodyweight, the InBody Scanner will give you a body part breakdown of your body composition.
To get the most our of the Scanner simply follow these important steps:
8 January, 2020
WE ARE LISTENING…
You have asked; here are some things we are going to do..
1) You have asked for shower gels in the toilets
shower gels are now in place in the changing rooms.
2) You have asked us to sort out the sound in the studio
The sound quality is really important to us and we know it impacts your experience. We are have been replacing headset units 1/ month. We also have a new receiver should sound be problematic. We frequently test the sound, and instructor voices can be heard without issue – we sometimes struggle; to replicate the fault. Often, all that is needed is a new battery.
3) You have asked us to sort out the locks/ lockers in the changing rooms (as well as provide larger lockers)
new lock mechanisms are already in place and we understand have been well received. Space is at a premium, so we will be unable to change to 4 tier compartments for a larger sized lockers.
4) You have suggested the gym floor layout is not otpimal
While some people find the gym floor layout to be difficult, there is no current consensus from our team what a new layout could be.
5) You have asked for new spin bikes / spin bike monitors to be returned.
The monitors were removed at the request of our instructors; they were largely ineffective at giving a reliable readout. The gym has a longer-term plan to replace the spin bikes in the studio.
6) You have asked for more zumba, combat, circuits, pilates, yoga, spin, boxing, kick-boxing, barre, pump, hiit classes
Our class timetable is near full at peak times. The key drivers of class selection and variety is class attendance figures and instructor availability. The wide demands and requests placed on the gym in this survey require a timetable review. January will see some minor changes to the timetable following attendance review and discussions with our trainers.
We will be re-introducing our traffic light system, so that any classes at risk of being removed or changed will be shown via in gym posters, social media posts as well as the instructor letting you know directly in class.
7) You have asked us to improve the studio space flooring
The studio floor was sanded and re-varnished late in December. We hope you like the new flooring and once again if you missed your usual class, we apologise for it not being on the timetable.