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What can YOU do when the gym reopens
22 July, 2020
Category: Uncategorized
The Gym’s plans for reopening
15 July, 2020
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The Gym is reopening!
13 July, 2020
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Cheat Videos for fitness challenges
26 April, 2020
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
Want to know what’s beyond the scales
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:
- Download the InBody App
- Create your profile, entering your height, age and telephone number (be sure to add in the “0”)
- Scan Pre-workout
- Scan at the same time of day on a monthly basis
- Remove lose or heavy metal jewellery
- Scan after visiting the loo
- Use the special wipes pre scan
- Follow the on-screen instructions
- The results can be interpreted losely as:
- “C” shape curve – Caution body fat loss/ weight advised
- “I” Ideal line – Ideal weight to body fat ratio
- “D” shape curve – Developed: meaning you have a good lean muscle mass to fat ratio
We have been listening – read our actions to your survey feedback here
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.
Open weekend at The Fitness Mosaic – Bring a friend for FREE
9 May, 2019
The Fitness Mosaic will be hosting an open weekend between the 17-19th May to give users a chance to test drive our gym. We have an action packed weekend of our usual class schedule, an educational seminar, gym challenges as well as some extra special classes taking place. Want to bring a friend to test drive a class or the gym over this weekend? No problem! simply email us at info@thefitnessmosaic.com giving us their name and we will take care of the rest.
Education programme – Ladies only event Saturday 18th – 2:30pm
Claud Serjeant is a Rehabilitation and Movement Therapist who will be delivering a 90 minute workshop titled: “The Science behind weight gain and fat loss for women”.
Claud will address a broad range of issues around health, fitness and training specifically for women. If you have any specific questions, please email them to us here.
Pole Fitness Class – Sunday 19th 2:30pm
Due to popular demand, we have asked Emily Bradley from Contours Pole to provide TFM members with a pole dancing class. Emily runs regular classes across London and you can book your class now FREE.
The class will start with the pole basics and will build up to a fun, unique dance and whole body workout.
Don’t worry, you don’t, you won’t need huge levels of upper body strength – this class is for all abilities and will be tailored to everyone.
To book into any of the above sessions, new clients will need to simply create a profile on our website and email info@thefitnessmosaic.com and ask to be added to one of the workshops or our usual programme of classes. You can also book yourself in going to our timetable.
Gym Challenge
Test your strength and fitness this weekend with our gym team who will be running some special competitions on the gym floor. Check out the timetable WC 13th May for challenge times and events.
Advice on how to set goals, boost motivation through the year and some tips for success
19 February, 2019
It is all too easy to shoot for the biggest star; however it is important that goals are SMART; Specific, measureable, achievable, realistic, timed. Be realistic in your goal setting and break big goals down into more achievable chunks. There is little point in setting up to fail by saying to yourself “Right, I want to lose a stone in 4 weeks”. Goals are achieved in one simple way – with a plan. Without a plan you can kiss your results goodbye.
Let’s also not ignore adherence. Sticking to something (even when you can’t be bothered!) is often the toughest part. With this in mind, use a diary to schedule in your workouts. Open your diary open every Sunday and plan your week of exercise ahead. It has been proven that if you schedule an event, you are less likely to miss it!
Once you have scheduled exercise into your diary, it is the important to track your workouts by ticking off when you have completed them. Viewing adherence history is critical to keep motivation high and success on the cards.
How to progress/avoid hitting a plateau/how to fast track results.
19 February, 2019
How to progress/avoid hitting a plateau/how to fast track results.
While some workout plans work better than others, nothing works forever.
It is important to ensure workout plans show progression that is correctly periodised. This will ensure that the body is constantly progressing towards your goal, that the risk of injury and overtraining are reduced and your interest remains high.
Progression is a term used to describe the changes in sets, reps, weight (or load), rest periods that occur during the lifespan of a program. Programs that lack progression will be limited and won’t be effective for long. If you have stopped seeing progress within your program, you may simply have out grown it!
It is also important to remember when designing your plan to know your training age. So, what is your training age? How long you have trained without having a sustained break? Have you trained consistently for 6 months or have you trained on and off for 5 years. Consistency here is the key word. If you have trained consistently for 6 months, your training age is then 6 months. If you have stop-started, then your training age is virtually new born!! If that is the case, you can leave the classic ‘toys’ in the gym well alone and stick to the basics. The younger the training age, the longer you need to stick to the same programme to see improvements.
In summary, to fast track results…Agree the benchmarks, design and develop a periodised plan based on your training age and keep a diary of your results. Unfortunately there is no quick fix and no magic wand. Goals are tough, but the reward on achieving them is well worth it.