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The best gyms in your town are helping to fill up this free workout app with their expert videos.
Welcome to this Free Workout App, where every workout is a step closer to the strongest, healthiest version of you!
Whether you're starting out or already deep into your fitness journey, we’ve got the tools, plans and support you need.
Explore our wide variety of Full Body Workouts, Core Workouts, Upper Body Workouts and Lower Body Workouts to help you build strength, burn fat and boost your endurance.
From beginner-friendly moves like the classic Push-Up and Pull-Up to advanced calisthenics challenges such as the Muscle-Up and Planche, we have everything you need to stay motivated and see real results.
Encouragement
Every rep, every move, every small step forward is progress!
You’re stronger than you think and with every workout, you're not just building your body - you're building your confidence, resilience and mindset.
Keep going!
Each step takes you closer to your goal and remember - you’re already amazing for starting!
Find a Gym Near You
Finding the perfect place to work out is easy with this Free Workout App.
Use our tool to locate the best gym near me with everything you need, whether you prefer a bustling fitness chain like Pure Gym or a quiet, supportive Village Gym.
Love working out at home?
We’ve got home-friendly workouts covered too.
You can crush a Bench Press, Deadlift or even a full-body workout with exercises like the Goblet Squat and Kettlebell Swing, all in your living room.
Wherever you are, we’re here to help you make your workout space work for you.
Encouragement
You are in control of your fitness journey!
Whether you’re at a top-notch gym or in your home, remember that it’s not about where you work out - it’s about showing up and giving it your all.
Each workout brings you closer to your goals.
Consistency and determination will always lead to progress, so keep pushing yourself - you’ve got this!
Popular Gym Chains
When it comes to gyms, options like Pure Gym, The Gym Group and Anytime Fitness offer flexibility and great equipment.
Whether you prefer 24/7 access with Anytime Fitness or a vibrant community at The Gym Group, you’ll have everything you need to succeed.
From mastering the Leg Press and Cable Flyes to powering through classic strength moves like Bicep Curls and the Bench Press, these gyms provide the perfect space to grow stronger every day.
Take it up a notch
Try advanced calisthenics like the One-Arm Pull-Up or Human Flag and challenge yourself to new heights.
Encouragement
Remember, just walking into the gym is an accomplishment.
Each time you lift that weight, complete that set or push through another rep, you're making progress.
Celebrate every small victory and know that with each visit, you're becoming stronger and more confident. Keep believing in yourself - you’re unstoppable!
Stay Active with Calisthenics
If you love the freedom to work out anywhere, Calisthenics is a perfect way to build muscle using only your body weight.
Start with simple moves like a Push-Up and Planks and work your way up to impressive feats like the Handstand Push-Up, Muscle-Up and even the iconic Iron Cross.
Calisthenics isn’t just about strength - it’s about mastering your body and discovering what it’s truly capable of.
Whether you’re just starting or pushing for new personal bests, we provide detailed guides and progressions to help you at every level.
Encouragement
Your body is your greatest tool - stronger than you know, more capable than you realise.
Every time you challenge yourself with calisthenics, you’re unlocking new potential.
Take pride in your progress and remember that strength is built over time.
Stay patient, stay consistent and believe in your ability to achieve the impossible.
You’re doing amazing!
Strengthen Your Core
Your core is the powerhouse of your body.
Whether you're lifting weights or simply moving through your day, a strong core supports every movement.
Our Core Workouts start with essential exercises like Planks, Crunches and the Bird Dog.
As you grow stronger, you'll advance to challenging moves like the Dragon Flag, Hanging Leg Raise and Hollow Hold.
We even provide fun, creative core workouts like the Mermaid Crunch and Rainbow Kick to keep things fresh.
Strengthening your core not only improves your performance in other exercises but also helps with posture and stability.
Encouragement
Your core holds everything together - just like your dedication holds your fitness journey together.
With every plank, twist and crunch, you're not just strengthening your body - you’re building the foundation for everything you do.
Stay committed, because every second you spend on your core is an investment in your strength and future progress.
Boost Performance with Equipment
Adding equipment to your workout opens up a world of possibilities.
From classic strength exercises like the Deadlift, Bench Press and Bicep Curl to functional movements like the Clean And Press or Turkish Get-Up, you can target every muscle in your body.
But if you're at home and equipment is limited, don’t worry!
Bodyweight exercises like the Mountain Climber, Frog Leap or the dynamic Crab Walk provide excellent alternatives for building strength and endurance.
Whether you have access to a full gym or not, the most important thing is to keep moving forward.
Encouragement
It’s not about what equipment you have - it’s about how you use what’s available.
You don’t need fancy tools to see results.
The best tool you have is your determination and the commitment to keep showing up.
Every time you push yourself, you’re doing something amazing for your body.
Keep going - you’re making progress every single day!
Better Gyms for Better Fitness
A great gym can enhance your fitness journey.
Find a Better Gym that fits your needs, with squat racks, weights and machines that challenge you.
Whether you’re mastering the Snatch, powering through a Thruster or getting your cardio in with a Cheetah Sprint, a gym with the right equipment can take your fitness to the next level.
If functional training is your thing, mix in movements like the Goblet Squat and Viper Press for a dynamic, full-body workout that builds power and endurance.
Encouragement
It’s not the gym that makes the difference - it’s you.
Every time you walk into that gym, every time you push yourself to go just a little bit further, you’re proving that you’re capable of more than you thought.
You are stronger, more determined and more resilient with each workout.
Keep believing in yourself and you’ll surprise yourself with just how far you can go.
Start Your Fitness Journey
Beginning your fitness journey is a powerful and exciting decision.
We’re here to support you every step of the way.
Choose from our tailored workout plans, focusing on everything from Upper Body Exercises like the Arnold Press and Gorilla Row to fun, full-body movements like Burpees, Seal Jacks and Box Jump Overs.
Every workout is designed to help you build strength, confidence and resilience.
You’ll never feel lost with our step-by-step instructions, which guide you through each move and keep you motivated.
Encouragement
Every journey starts with a single step and by choosing to begin, you've already won.
Stay focused, trust the process and know that every effort counts.
You may not see results immediately, but every workout is building a stronger, more confident version of you.
Keep going, because you are capable of achieving great things!
Essential Gym Gear
The right gear can help you feel more confident and prepared for your workouts.
Make sure your gym bag is packed with essentials like breathable gym clothes, supportive shoes and a water bottle.
If you’re lifting weights, consider investing in gloves, wrist straps or a weightlifting belt to protect your joints and support your form.
Whether you’re hitting the gym or working out at home, feeling comfortable in your gear helps you focus on what’s important - your workout.
Encouragement
Gear up and feel ready to tackle your next workout!
With the right mindset and equipment, nothing can stop you.
But remember - it's your consistency and effort that make the biggest difference.
Keep showing up and success will follow!
Plan Your Workout Routine
A great workout routine is about balance.
Combine strength and cardio to get the best results.
Start with Upper Body Exercises like the Shoulder Press or Skull Crushers and pair them with lower body moves like Bulgarian Split Squats and Deadlifts.
Add functional training moves like the Lizard Crawl, Inchworm and Kettlebell Swing to keep your routine varied and engaging.
Having a plan ensures that you stay on track and make steady progress toward your goals.
Encouragement
Planning your routine is planning for success.
A consistent, balanced workout plan helps you stay focused and motivated.
Every workout, no matter how small, brings you closer to your goals.
Stay patient, stay positive and trust that with time, you'll see the results you’ve been working for.
Village Gyms for Community Fitness
If you prefer working out in a supportive, tight-knit environment, Village Gyms might be perfect for you.
These gyms offer a more personal touch, with group classes and personalised attention from trainers.
Whether you're learning the Kettlebell Swing, nailing the Clean And Jerk or trying new moves like Seal Jacks, the friendly atmosphere will keep you motivated and on track.
Community fitness is about more than just exercise - it's about building connections and having fun while getting stronger.
Encouragement
In a community, you don’t have to go it alone.
Surround yourself with people who believe in you and soon you’ll find yourself achieving more than you ever thought possible.
You are part of something bigger - and your progress lifts not just you but everyone around you.
Keep going and don’t forget to enjoy the journey!
Archer Pull-Up
The Archer Pull-Up is an advanced bodyweight exercise that isolates one arm while the other assists, working towards mastering a full one-arm pull-up.
This move builds tremendous strength in your lats, shoulders and biceps while improving overall upper-body stability.
Benefits
Builds unilateral strength
Enhances core stability
Improves shoulder mobility and grip strength
Arnold Press
The Arnold Press, named after Arnold Schwarzenegger, is a shoulder press variation that targets all three parts of the deltoids (front, middle and rear).
The rotational movement enhances shoulder stability while promoting balanced muscle development.
Arnold Press Benefits
Increases shoulder muscle size and strength
Enhances shoulder flexibility and mobility
Improves overall upper-body power
Bear Crawl
The Bear Crawl is a full-body movement that engages the core, shoulders and legs.
Crawling forward while maintaining a low, controlled position challenges your stability, coordination and endurance.
Bear Crawl Benefits
Strengthens the core and shoulders
Enhances coordination and balance
Great for building endurance and functional strength
Bench Press
The Bench Press is a classic compound movement that primarily targets the chest but also engages the triceps and shoulders.
It’s essential for building upper body pushing strength and muscle mass.
Bench Press Benefits
Increases upper body strength and muscle mass
Improves power in pushing movements
Builds chest, shoulder and tricep strength
Bent-Over Row
The Bent-Over Row is a back exercise that targets the lats, rhomboids and traps while also engaging the core and lower back for stability.
It’s a great movement for improving posture and pulling strength.
Bent-Over Row Benefits
Builds a strong, defined back
Improves posture and pulling power
Strengthens the core and stabilisers
Bicep Curl
The Bicep Curl is an isolation exercise that targets the biceps.
It’s one of the most common exercises for building arm size and strength and it can be performed with dumbbells, barbells or resistance bands.
Bicep Curl Benefits
Builds bicep size and strength
Enhances arm definition
Supports stronger grip and pulling movements
Bird Dog
The Bird Dog is a core-stabilising exercise that works the abs, lower back, glutes and shoulders.
By extending opposite arm and leg simultaneously, it challenges your balance and coordination while building core strength.
Bird Dog Benefits
Improves core stability and balance
Strengthens the lower back and glutes
Enhances coordination and posture
Box Jump Overs
Box Jump Overs are a plyometric exercise that boosts explosiveness and agility by jumping laterally over a box or platform.
This movement engages the legs and core while improving cardiovascular fitness.
Box Jump Overs Benefits
Increases lower body power and explosiveness
Improves agility and coordination
Enhances cardiovascular endurance
Bulgarian Split Squat
The Bulgarian Split Squat is a unilateral lower body exercise that targets the quads, glutes and hamstrings.
Elevating one leg behind you on a bench increases the intensity, making it great for building leg strength and stability.
Bulgarian Split Squat Benefits
Builds leg strength and balance
Enhances mobility and stability
Corrects muscle imbalances
Bunny Hops
Bunny Hops are a plyometric exercise that involves quick, small jumps forward or sideways while keeping your legs together.
This fun movement builds lower body strength and improves coordination.
Bunny Hops Benefits
Improves lower body power and endurance
Enhances agility and coordination
Great for quick cardio bursts
Burpees
Burpees are a full-body, high-intensity movement that combines a squat, jump and push-up into one exercise.
It’s excellent for boosting cardiovascular fitness while building strength and endurance.
Burpees Benefits
Full-body conditioning
Improves cardiovascular endurance and strength
Boosts explosive power and agility
Cable Flyes
Cable Flyes are a chest isolation exercise performed using cables, which provide constant tension throughout the movement.
This exercise focuses on stretching and contracting the chest muscles for increased definition and size.
Cable Flyes Benefits
Targets and isolates the chest muscles
Improves chest definition and symmetry
Enhances shoulder mobility and control
Calf Raise
The Calf Raise is an isolation exercise that strengthens the calves, focusing on the gastrocnemius and soleus muscles.
It can be performed on a flat surface or with an elevated platform for a greater range of motion.
Calf Raise Benefits
Builds calf size and strength
Improves ankle mobility and stability
Supports better performance in running and jumping
Cheetah Sprint
The Cheetah Sprint is a high-intensity sprinting exercise that mimics the fast, explosive movement of a cheetah.
This movement works the entire body, with a strong emphasis on the legs and cardiovascular system.
Cheetah Sprint Benefits
Increases speed and power
Boosts cardiovascular endurance
Improves overall athletic performance
Chest Press
The Chest Press, whether done with dumbbells, a barbell or on a machine, primarily targets the chest muscles (pectorals) while also engaging the triceps and shoulders.
It’s essential for building upper body strength and mass.
Chest Press Benefits
Strengthens the chest, shoulders and triceps
Builds upper body muscle mass
Improves pushing power for athletic performance
Home Gym Essentials
Setting up a home gym doesn’t need to be complicated or expensive.
With just a few pieces of gym equipment, you can create a powerful workout space right in your living room.
Start with the basics like dumbbells, an exercise mat and a resistance band.
For strength building, try bodyweight moves like Push-Ups, Pull-Ups and Planks to build a strong foundation.
When you're ready, advance to exercises like the Bench Press or add intensity with Kettlebell Swing exercises.
Whether you're new to working out or an experienced athlete, our app guides you through every step of creating your own personalised fitness sanctuary at home.
Encouragement
You don’t need a fancy gym to reach your fitness goals - your living room can be your ultimate training ground!
Every move you make at home brings you closer to your goals.
Remember, it’s not about where you work out; it’s about showing up and giving your best effort every time.
You’ve got this!
No Equipment? No Problem!
Don’t have equipment?
No worries!
You can still get a killer workout using just your body weight.
Calisthenics exercises like Push-Ups, Planks and Lunges are perfect for building strength and endurance.
Start with the basics and progress to more advanced movements like the Muscle-Up, Planche or even the challenging Handstand Push-Up.
Whether you’re doing a Grasshopper Push-Up, Archer Pull-Up or a Ninja Chop, calisthenics lets you push your limits and improve without any extra gear.
Encouragement
Your body is the most powerful piece of equipment you’ll ever need.
With each bodyweight move, you’re building strength, confidence and resilience.
Trust in your ability - there’s no limit to what you can achieve with dedication and practice!
Beginner Workout Plans
If you’re new to fitness, it’s important to start slow and build a solid foundation.
Our beginner workout plans guide you through simple, effective exercises that help you develop strength, flexibility and endurance at your own pace.
Start with moves like Bicep Curls, Squats and Crunches and slowly add more intensity as you get stronger.
Gradually progress to more advanced exercises like the V-Ups, Kettlebell Swings and the Thruster.
With our clear, step-by-step instructions, you’ll never feel lost and you'll see progress sooner than you think.
Encouragement
Starting is the hardest part, but every single step counts!
Don’t rush - focus on steady progress.
You’re building the foundation of something great and every rep is a win.
Be proud of each milestone and trust that results will come with consistency and patience.
Core Workouts at Home
Your core is the foundation of your body’s strength.
Incorporate a variety of Core Workouts like Planks, V-Ups and Russian Twists into your routine to develop balance, stability and power.
As you build core strength, you can take on more advanced movements like the Dragon Flag, L-Sit and the impressive Hollow Hold.
These exercises don’t just target your abs - they strengthen your entire midsection, helping you in everything from lifting to running.
Encouragement
With every core exercise, you’re building the stability and strength that powers all your movements.
A strong core is your secret weapon in fitness.
Keep pushing through those crunches, planks and leg raises - your strength is growing with each rep!
Sculpt Your Abs
For a defined midsection, consistency is key. Ab workouts like Crunches, Planks and V-Ups will help you carve out strong, sculpted abs.
Want to mix it up?
Try more advanced moves like the Dragon Flag, Hanging Windshield Wipers or Superman Rows for added intensity.
Pair these exercises with a healthy diet and cardio for optimal results.
Remember, abs are built in the kitchen as much as in the gym!
Encouragement
Every ab workout gets you one step closer to the strong, defined core you’ve been working for.
It’s all about showing up and putting in the effort, rep by rep.
Believe in yourself - you are stronger than you think and your abs will soon prove it!
Strength Training Without the Gym
No gym? No problem!
You can build serious muscle with bodyweight exercises and a few key pieces of equipment.
Focus on Upper Body Exercises like Bicep Curls, Tricep Dips and the powerful Gorilla Row to build strength at home.
For your lower body, bodyweight exercises like Squats, Lunges and the Bulgarian Split Squat are perfect for toning and strengthening your legs.
When you're ready for more, add intensity with exercises like the Romanian Deadlift and the Single-Leg Squat.
Encouragement
You are your own best gym!
With each set and each rep, you're building a stronger, more powerful body.
You don’t need a gym to see results - all you need is your determination and the willingness to keep going.
The strength is already within you!
Chest and Back Workouts at Home
Building a strong chest and back is essential for a balanced, powerful physique.
Try Push-Ups, Pull-Ups and Bent-Over Rows to strengthen your upper body.
For a challenge, mix in Archer Pull-Ups and Cable Flyes using resistance bands.
The key to a strong chest and back is consistency.
With exercises like the Chest Press and Dragonfly Press, you can build mass and definition right at home.
Pair your routine with Shoulder Presses and Superman Rows to ensure you’re engaging all the muscles in your upper body.
Encouragement
Every push, pull and press builds the strong, confident upper body you’re working toward.
Stay consistent, celebrate small wins and keep challenging yourself.
You’re on your way to incredible strength!
Leg Day Essentials
Leg day isn’t just about strength - it’s about power, balance and agility.
Strengthen your legs with classic moves like Squats, Lunges and Deadlifts and don’t forget to mix in some fun challenges like Frog Jumps, Duck Walks and Kangaroo Bounces!
If you’re ready to take it up a notch, add in Pistol Squats or Nordic Hamstring Curls for serious gains.
Building stronger legs helps with everything from running to jumping and gives you a solid foundation for all physical activities.
Encouragement
Leg day is where true power is built!
Every lunge and squat brings you closer to stronger, more agile legs.
Embrace the challenge - your legs are getting stronger with each rep and the results will be worth every bit of effort.
Flexibility and Mobility Workouts
Strength without flexibility limits your potential.
Incorporate flexibility and mobility exercises into your routine to improve your range of motion and prevent injuries.
Start with dynamic stretches like the Crab Shuffle, Cossack Squat and Flamingo Flare.
For more mobility, try exercises like the Duck Walk, Front Lever and Elephant Stomp to enhance flexibility while building strength.
Mobility work is essential to keep your body functioning optimally and improve your performance in other areas.
Encouragement
Flexibility is the key to unlocking your body’s full potential.
Every stretch, every mobility move makes you stronger and more resilient.
Be patient with your body - it’s adapting, improving and becoming more capable with each session.
Free Workout Plans for All Levels
No matter your fitness level, our app offers free workout plans tailored to your needs.
Whether you’re looking for a Full Body Workout, focusing on strength training or honing your Core Workouts, we have the perfect plan for you.
With exercises like the Snatch Balance, Skater Hops and Thrusters, you’ll challenge your body and see progress in no time.
Best of all, our plans are completely customisable, so you can adjust them as you advance and hit new goals.
Encouragement
You have everything you need to succeed right in front of you.
With the right plan and mindset, there’s no limit to what you can achieve.
Trust in the process and believe that every workout is bringing you closer to your goal.
You are unstoppable!
Try a Full-Body Routine
When you want a workout that hits every major muscle group, a Full-Body Routine is the way to go.
Start with dynamic moves like the Man Maker, Clean And Jerk and Kettlebell Swing to engage multiple muscles at once.
Incorporate exercises like Box Jump Overs and Seal Jacks for cardio, then finish strong with Burpees and Mountain Climbers to round out your session.
A balanced Full Body Workout improves overall strength, endurance and flexibility, leaving you feeling energised and accomplished.
Clean And Jerk
The Clean And Jerk is a compound Olympic lift that builds strength, power and coordination.
It involves lifting a barbell from the ground to your shoulders (clean) and then pressing it overhead (jerk).
Clean And Jerk Benefits
Develops full-body strength and power
Improves coordination and explosiveness
Boosts cardiovascular endurance
Clean And Press
The Clean And Press is a strength movement that involves cleaning a barbell or dumbbell to your shoulders and pressing it overhead.
It works both the upper and lower body.
Clean And Press Benefits
Builds total body strength and endurance
Enhances shoulder and core stability
Increases power output
Core Workouts
Core Workouts target the muscles in your abdomen, lower back, hips and pelvis.
Common exercises include planks, crunches and leg raises.
Core Workouts Benefits
Improves core stability and posture
Strengthens the lower back and abdominal muscles
Enhances overall body balance and strength
Cossack Squat
The Cossack Squat is a lateral squat that involves shifting your weight from one leg to the other, deepening your squat on each side.
Cossack Squat Benefits
Increases hip mobility and flexibility
Strengthens the quads, hamstrings and glutes
Enhances balance and coordination
Crab Shuffle
The Crab Shuffle is a bodyweight movement that involves crawling on all fours, keeping your hips lifted.
It engages your core, shoulders and legs.
Crab Shuffle Benefits
Strengthens the core and shoulder muscles
Improves coordination and flexibility
Enhances functional movement skills
Crab Walk
The Crab Walk is a full-body exercise that strengthens the shoulders, core and glutes as you move on all fours, belly facing up.
Crab Walk Benefits
Builds shoulder and tricep strength
Strengthens the core and glutes
Enhances flexibility and coordination
Crunch
The Crunch is a core exercise that targets the rectus abdominis, often referred to as the six-pack muscle.
It’s performed by lifting the shoulders off the ground while lying on your back.
Crunch Benefits
Builds core strength and endurance
Enhances abdominal muscle tone
Improves posture and stability
Dead Bug
The Dead Bug is a core stability exercise where you extend one arm and the opposite leg while maintaining a strong core position.
Dead Bug Benefits
Strengthens the core and improves stability
Enhances coordination and balance
Helps reduce lower back pain
Deadlift
The Deadlift is a compound movement that targets the posterior chain, including the hamstrings, glutes and lower back.
It’s performed by lifting a loaded barbell from the ground.
Deadlift Benefits
Builds full-body strength, particularly in the lower body and back
Improves posture and grip strength
Enhances functional strength for daily activities
Donkey Kicks
Donkey Kicks are a glute-focused exercise performed on all fours, where you kick one leg back and up towards the ceiling.
Donkey Kicks Benefits
Strengthens the glutes and lower back
Improves hip mobility
Tones the legs and core
Double Under
A Double Under is a jump rope move where the rope passes under your feet twice with each jump.
It’s a challenging cardio exercise that builds endurance.
Double Under Benefits
Boosts cardiovascular fitness and coordination
Improves agility and leg strength
Burns a high number of calories in a short time
Dragon Flag
The Dragon Flag is an advanced core exercise made famous by Bruce Lee.
It involves holding your body in a straight line and lowering your legs slowly while maintaining core tension.
Dragon Flag Benefits
Develops extreme core strength and control
Engages the entire body, especially the abs and lower back
Improves stability and balance
Dragonfly Press
The Dragonfly Press is a chest exercise that emphasises the eccentric (lowering) portion of the lift, performed on a bench or incline.
Dragonfly Press Benefits
Increases chest muscle size and strength
Enhances muscle control and coordination
Improves shoulder stability
Duck Walk
The Duck Walk is a squat-based movement where you walk forward in a deep squat position, engaging the quads, glutes and hamstrings.
Duck Walk Benefits
Strengthens the lower body and improves mobility
Enhances balance and flexibility
Boosts endurance in the legs
Burn Fat with Cardio
Cardio is one of the most effective ways to shed fat and improve your overall health.
Incorporating Aerobic Exercises like running, cycling or using an Exercise Bike will get your heart pumping and help you burn calories.
For those who love a challenge, try mixing in HIIT Workouts or quick bursts of intense movements like Burpees, Double Unders and Cheetah Sprints to ramp up the fat burn.
Whether you're outside, on a treadmill or working with an exercise bike, our app offers cardio workouts tailored to your fitness level.
Encouragement
Every step you take and every drop of sweat you shed brings you closer to your goals!
You’re not just burning fat - you’re strengthening your heart, boosting your stamina and proving to yourself that you can push beyond your limits.
Keep going!
The effort you put in today will pay off in the days to come.
Best Exercises to Lose Belly Fat
Losing belly fat is all about consistency and targeting the right areas.
Effective fat-burning Core Exercises like V-Ups, Planks and Russian Twists will help you tighten your midsection, while HIIT workouts will torch calories quickly.
Incorporate a mix of leg raises, Mountain Climbers and Burpees to really engage your core and burn stubborn belly fat.
Our app also provides meal tips and cardio plans to complement your workout routine, ensuring you’re taking a balanced approach to fat loss.
Encouragement
Each time you engage your core, you’re sculpting your body and moving closer to your goal.
Belly fat may take time to lose, but with determination and the right approach, you’ll see results.
Believe in your journey and don’t give up - you’re on your way to a stronger, leaner you!
HIIT Workouts for Maximum Burn
If you’re looking to burn calories fast, High-Intensity Interval Training (HIIT) is your go-to.
HIIT combines short bursts of intense exercises with brief rest periods, giving you an effective workout in a fraction of the time.
Try moves like Thrusters, Burpees, Box Jump Overs and Kettlebell Swings to get your heart rate up and melt away fat.
Whether you have 15 minutes or 30, a HIIT session will leave you feeling accomplished and energised.
Encouragement
With HIIT, every second counts.
You’re giving your all for a short period, but the benefits last long after your workout ends.
Keep pushing through those intervals - each rep brings you closer to your goals.
You’re stronger than you think and HIIT will show you just how powerful you are!
12 3 30 Workout Explained
The 12 3 30 workout is a simple yet effective treadmill routine.
Walk at a 12% incline, 3 mph, for 30 minutes and you’ll get a great low-impact workout that burns fat while being gentle on your joints.
This workout is perfect for those who prefer walking over running but still want to see results.
Pair it with Calf Raises orLunges for an extra leg workout and make it part of your weekly routine to improve your endurance and burn calories without high intensity.
Encouragement
You don’t need to sprint to make progress.
Walking at an incline may seem simple, but it’s effective and sustainable.
Keep at it - you’re doing amazing work and your body will thank you for it!
Strengthen Your Core with Ab Workouts
A strong core is key to overall fitness and fat loss.
Mix up your routine with ab workouts like Planks, Crunches and Russian Twists to tighten your midsection.
For advanced core strengthening, try adding V-Ups, Dragon Flags or Hanging Windshield Wipers into your routine.
These exercises engage the entire core, helping you build lean muscle while improving your balance and posture.
Encouragement
Every core workout you do is strengthening the foundation of your body.
Don’t worry if some moves feel tough right now - stick with them and you’ll see your strength grow.
You’re building something powerful with every rep, so keep going!
Back Workouts for Posture and Strength
Good posture is crucial for your overall health and strong back muscles are key to maintaining it.
Try back exercises like Bent-Over Rows, Pull-Ups and Superman Rows to strengthen your back and improve your posture.
These exercises will help reduce back pain and balance your body’s strength, ensuring you stand tall and move with confidence.
Incorporating these movements into your routine will lead to stronger, more defined back muscles.
Encouragement
A strong back means more than just better posture - it’s a sign of your growing strength and dedication.
Each time you do these exercises, you’re building the power to stand tall, move freely and live pain-free.
Keep showing up for yourself, because the results are worth every effort!
Best Cardio Machines for Home Use
Not everyone has time to hit the gym and that’s okay!
Cardio machines like an exercise bike, treadmill or rowing machine allow you to get a great workout from home.
These machines provide a convenient way to burn calories, whether you prefer low-impact exercises or intense, sweat-inducing sessions.
Take it up a notch
Add in some HIIT elements with sprints, Kettlebell Swings or jump rope intervals to maximise your calorie burn.
Encouragement
Working out at home can be just as effective as going to the gym!
With your cardio machine, you’re in control of your fitness - whether it’s a leisurely ride or an intense interval session, every minute counts.
Keep moving forward and your dedication will show in your results!
Anaerobic Exercises for Power
While cardio burns fat, anaerobic exercises build muscle power and strength.
Short bursts of intense exercises like sprints, Burpees and Snatch movements push your body to its limits, helping you build muscle while burning calories.
These exercises also improve your metabolic rate, ensuring that you’re burning more calories even after your workout is over.
Adding these anaerobic movements into your routine will not only help you shed fat but also build a stronger, leaner body.
Encouragement
Anaerobic exercises challenge you to push past your limits and that’s where real progress happens.
Every burst of energy, every powerful move makes you stronger and leaner.
You’re building the kind of strength that lasts - and it’s showing, rep by rep.
Find Anytime Fitness Near You
If you’re looking for a flexible workout schedule, Anytime Fitness is a great option.
With 24/7 access, you can work out whenever it suits you, whether you’re an early bird or a night owl.
Use their wide range of equipment to try out new workouts like the Goblet Squat, Kettlebell Swing or Box Jump Overs.
With Anytime Fitness, you’ll have access to the machines and space you need to hit your cardio and fat-loss goals.
Encouragement
Whether it’s morning, noon or night, the best workout is the one that fits into your schedule.
The flexibility of Anytime Fitness lets you stay consistent, no matter how busy life gets.
Stay focused and make every workout count!
Beginner Cardio Plans
New to cardio?
Start with a beginner workout plan that gradually builds your endurance.
Simple activities like walking, cycling or using an exercise bike are great ways to ease into cardio while improving your overall fitness.
Add in some bodyweight moves like Mountain Climbers, Frog Jumps and Seal Jacks to increase your heart rate and burn calories.
These beginner plans are designed to be gentle but effective, so you can progress at your own pace.
Encouragement
Starting small is the first step toward something big.
Every time you choose to move, you’re getting closer to your goals.
Be proud of your effort, no matter how simple the exercise may seem - you’re making progress and that’s what counts!
Best Gyms for Cardio Lovers
If you love cardio, finding the right gym can make a huge difference.
Look for gyms that offer a variety of cardio equipment, from treadmills to ellipticals, rowing machines and more.
If you prefer a challenge, many gyms also offer HIIT classes or group sessions focusing on calorie-burning moves like jump rope, Thrusters and Skater Hops.
Whether it’s Pure Gym or Anytime Fitness, finding a gym that suits your cardio needs will keep you motivated and help you reach your fat-loss goals faster.
Encouragement
Finding the right gym is like finding the perfect training partner - it pushes you further and keeps you inspired.
With the right environment and tools, you’re unstoppable.
Keep moving and watch as you crush your cardio goals one step, sprint or jump at a time!
Elephant Stomp
The Elephant Stomp is a dynamic leg movement where you stomp forward with each step, focusing on power and coordination.
Elephant Stomp Benefits
Builds lower body power and strength
Enhances coordination and stability
Improves agility and explosive movement
Fire Hydrants
Fire Hydrants target the glutes and hips by lifting one leg out to the side while on all fours.
Fire Hydrants Benefits
Strengthens the glutes and hips
Improves hip mobility and flexibility
Helps prevent lower body injuries
Flamingo Flare
The Flamingo Flare is a balancing exercise where you stand on one leg, engaging the core and glutes as you move the opposite leg.
Flamingo Flare Benefits
Improves balance and coordination
Strengthens the core, glutes and legs
Enhances stability and posture
Flamingo Stand
The Flamingo Stand is a single-leg balancing exercise that targets the stabiliser muscles in the legs and core.
Flamingo Stand Benefits
Builds lower body strength and stability
Enhances balance and coordination
Improves ankle and foot strength
Frog Jumps
Frog Jumps are a plyometric exercise that involves squatting low and then explosively jumping forward, mimicking a frog’s leap.
Frog Jumps Benefits
Builds explosive power in the legs
Increases cardiovascular endurance
Strengthens the glutes, quads and hamstrings
Frog Leap
Similar to the frog jump, the Frog Leap involves an explosive jump, but often with a focus on lateral movement to improve agility.
Frog Leap Benefits
Enhances leg power and agility
Improves coordination and flexibility
Builds endurance in the lower body
Front Lever
The Front Lever is an advanced calisthenics movement where you hold your body parallel to the ground while hanging from a bar.
Front Lever Benefits
Builds incredible core and upper body strength
Improves grip strength and body control
Enhances stability and balance
Full Body Workouts
Full Body Workouts engage multiple muscle groups in a single session.
These workouts typically include compound movements like squats, deadlifts and push-ups.
Full Body Workouts Benefits
Builds strength and endurance across all major muscle groups
Increases cardiovascular fitness
Efficient for burning fat and building muscle simultaneously
Glute Bridge
The Glute Bridge is a hip-extension exercise that strengthens the glutes and hamstrings.
It can be performed with bodyweight or added resistance.
Glute Bridge Benefits
Strengthens the glutes, hamstrings and lower back
Improves posture and core stability
Enhances hip mobility
Goblet Squat
The Goblet Squat is a squat variation where you hold a dumbbell or kettlebell close to your chest.
It emphasises the quads and core.
Goblet Squat Benefits
Strengthens the legs and core
Improves squat form and mobility
Helps build balance and stability
Gorilla Row
The Gorilla Row is a bent-over row variation using kettlebells or dumbbells.
It targets the back, shoulders and core, while also engaging the legs for stability.
Gorilla Row Benefits
Strengthens the back, shoulders and core
Improves posture and pulling strength
Builds upper-body muscle and power
Gorilla Shuffle
The Gorilla Shuffle is a dynamic movement that involves shuffling in a crouched position, mimicking the movements of a gorilla.
It works the legs, shoulders and core.
Gorilla Shuffle Benefits
Builds lower body and upper body strength
Enhances mobility and coordination
Improves endurance and agility
Grasshopper Push-Up
The Grasshopper Push-Up is a push-up variation where you bring your knee towards your elbow as you lower down, targeting the chest, shoulders and core.
Grasshopper Push-Up Benefits
Strengthens the chest, shoulders and core
Improves flexibility and mobility
Increases upper body and core coordination
Handstand Push-Up
The Handstand Push-Up is an advanced bodyweight exercise that targets the shoulders, triceps and core.
It involves performing a push-up while in a handstand position.
Handstand Push-Up Benefits
Builds shoulder and tricep strength
Improves balance and coordination
Enhances upper body power and endurance
Hanging Leg Raise
The Hanging Leg Raise is a core exercise where you hang from a bar and lift your legs up towards your chest, targeting the lower abs and hip flexors.
Hanging Leg Raise Benefits
Strengthens the core, particularly the lower abs
Improves grip strength and stability
Enhances flexibility and control
Build Strong Biceps
Looking to add definition and strength to your arms?
Bicep exercises are a great way to build lean muscle and increase upper body power.
Start with the basics like Bicep Curls and hammer curls using dumbbells or try a more advanced move like the Popeye Curl to really target those muscles.
Add in bodyweight movements such as the Pull-Up to round out your arm workout.
Whether you're at home or in the gym, these exercises will help you sculpt strong, powerful arms.
Encouragement
Every curl, every pull, every rep is a step toward stronger, more defined arms.
Don’t rush - enjoy the journey.
You’re building more than just muscle; you’re building confidence and strength with each lift.
Keep going - you’re doing great!
Targeted Tricep Workouts
For balanced, toned arms, it’s essential to work your triceps.
Strengthen this muscle group with exercises like tricep dips, skull crushers and cable push-downs.
Try the Dragonfly Press to really challenge your triceps or go for the more advanced One-Arm Pull-Up to test your strength.
These exercises not only help you build bigger arms but also improve your pushing power, which is essential for many upper body movements.
Encouragement
Your triceps might be burning, but that burn is a sign of progress!
With every dip and press, you’re building strength and shaping your arms.
Trust the process and keep pushing through - you’re stronger than you think!
Sculpt Your Shoulders
Broad, strong shoulders create an impressive silhouette and help improve upper body strength.
Start with classic shoulder exercises like the Arnold Press, lateral raises and front raises.
For a more advanced challenge, try the Handstand Push-Up or the dynamic Hulk Smash to test your shoulder power and stability.
These exercises will help you develop your deltoids, making your shoulders look broader and more defined.
Encouragement
Every press and raise brings you one step closer to sculpted shoulders that radiate strength.
Keep pushing through, even when it gets tough - your shoulders will thank you for the hard work.
You’re on your way to a powerful, confident upper body!
Calisthenics Bodyweight Strength
Calisthenics is one of the best ways to build strength using only your body weight.
Focus on key moves like the Push-Up, Pull-Up and Muscle-Up to target major muscle groups.
As you progress, take on advanced calisthenics challenges like the Planche, Front Lever and Iron Cross to really push your limits.
The best part?
You can do these exercises anywhere - no equipment needed!
Encouragement
Your body is capable of incredible things.
With each calisthenics move, you’re mastering control and building real, functional strength.
Stick with it and you’ll surprise yourself with just how powerful your body can become.
Believe in your ability - you’ve got this!
Chest Workouts for a Strong Upper Body
Building a strong chest is essential for upper body strength and balance.
Start with classic chest exercises like the Bench Press, Push-Up and Cable Flyes.
Add in the Chest Press and Dragonfly Press for variety.
As you get stronger, try the Grasshopper Push-Up or the Phoenix Push-Up to challenge your body in new ways.
These exercises will help you build a powerful, defined chest, improving your strength and overall performance.
Encouragement
Each press and push brings you closer to a stronger, more defined chest.
Stay consistent and you’ll see the results of your hard work.
Remember, it’s not just about how much weight you lift - it’s about showing up, giving it your all and pushing through.
You’re getting stronger with every rep!
Strengthen Your Legs with Compound Moves
Leg strength is the foundation of athleticism.
Compound moves like Squats, Lunges and Deadlifts target all the major muscles in your legs, helping you build both power and endurance.
Add in Romanian Deadlifts, Sumo Squats and Pistol Squats to vary your routine.
For explosive strength, try incorporating Frog Leaps, Kangaroo Bounces and Box Jump Overs to engage your legs in new ways.
These exercises will not only strengthen your legs but also improve your balance and coordination.
Encouragement
Strong legs are the key to unlocking your full potential!
Every squat and lunge you complete is a victory, bringing you closer to the powerful, balanced body you’re working for.
Keep pushing through - your legs are growing stronger with each move and so are you!
Calisthenics Equipment for Home
If you’re enjoying Calisthenics but want to push further, adding some equipment can elevate your home workouts.
Simple tools like parallettes, resistance bands or a pull-up bar can make a huge difference.
Use these to master moves like the Muscle-Up, Front Lever and L-Sit.
Equipment like parallettes helps you improve your push-up form and adds intensity to your dips.
With the right tools, you can turn your home into a powerful training ground!
Encouragement
Adding a little equipment can take your home workouts to the next level!
You’re already doing amazing work with bodyweight exercises - now it’s time to push a little further.
Keep challenging yourself and watch how your strength skyrockets.
You’ve got the power within you to achieve great things!
Resistance Band Workouts
Resistance band workouts are perfect for adding variety and challenge to your strength training routine.
Use bands to add resistance to exercises like Bicep Curls, Tricep Dips and Squats.
Try resistance band Bent-Over Rows or Cable Flyes to target your back and chest.
These lightweight bands are portable and versatile, making them great for at-home workouts or taking to the gym.
Incorporating resistance bands into your routine will help you build muscle and improve flexibility.
Encouragement
With each pull and stretch, you’re building strength and resilience.
Resistance bands might seem simple, but they pack a punch when it comes to results.
Stick with it - you’re doing incredible work and your strength is growing with every workout!
Best Gyms for Strength Training
If you’re serious about building muscle, finding the right gym is key.
Whether you're into traditional lifts like the Deadlift, Bench Press or Squat or prefer functional strength training with exercises like the Snatch, Thruster or Clean And Jerk, a good gym will have the equipment you need.
Our app helps you find the best gyms near you with a wide range of machines, free weights and functional training areas to help you achieve your goals.
Encouragement
Finding the right gym is like finding the perfect tool to help you on your journey.
When you step into that gym, remember - you’re here to become stronger, more powerful and more confident.
Keep pushing your limits and you’ll see the progress you’ve been working for!
Combine Strength with Cardio
For those who want the best of both worlds, combining strength training with cardio is a great way to burn fat and build muscle.
Exercises like the Clean And Jerk, Thrusters and Kettlebell Swings are great for blending strength and cardio.
Add Burpees, Seal Jacks and Mountain Climbers to spike your heart rate while working your muscles.
This combination not only helps you stay fit but also makes your workouts more dynamic and fun.
Encouragement
You’re not just working out - you’re challenging your body to be its best.
Mixing strength and cardio pushes you beyond your limits, helping you grow stronger and fitter with every session.
Keep showing up and watch as you conquer new goals every day.
You’ve got this!
Glute and Hamstring Workouts
Strong glutes and hamstrings are essential for good posture, athletic performance and injury prevention.
Focus on moves like Glute Bridges, Romanian Deadlifts and Nordic Hamstring Curls to strengthen these areas.
Add in dynamic moves like the Duck Walk, Elephant Stomp and Flamingo Flare to engage your lower body in creative ways.
These exercises will improve your lower body strength, balance and flexibility.
Encouragement
Your legs and glutes are where real power comes from!
Every glute bridge and hamstring curl is building that strength, giving you the foundation for everything else you do.
Keep up the hard work - you’re building something incredible from the ground up!
Hanging Windshield Wiper
The Hanging Windshield Wiper is an advanced core movement that involves rotating your legs from side to side while hanging from a bar.
Hanging Windshield Wiper Benefits
Develops extreme core strength and oblique power
Improves grip strength and overall body control
Increases rotational strength and flexibility
Hollow Hold
The Hollow Hold is a core-strengthening exercise where you maintain a hollow body position, with your lower back pressed into the floor and your arms and legs extended off the ground.
Hollow Hold Benefits
Builds core endurance and strength
Improves body control and posture
Essential for gymnastics and calisthenics movements
Hulk Smash
The Hulk Smash is an explosive bodyweight exercise that mimics a powerful downward smash with the arms, working the core, chest and shoulders.
Hulk Smash Benefits
Develops explosive upper body power
Engages the core for stability and strength
Great for high-intensity, full-body conditioning
Human Flag
The Human Flag is an advanced calisthenics exercise where you hold your body horizontally while gripping a vertical bar.
It requires immense upper body and core strength.
Human Flag Benefits
Builds extreme core and shoulder strength
Enhances overall body control and balance
Improves grip strength and endurance
Inchworm
The Inchworm is a dynamic movement that involves walking your hands forward into a plank position and then walking your feet towards your hands.
It engages the core, shoulders and legs.
Inchworm Benefits
Strengthens the core, shoulders and hamstrings
Improves flexibility and mobility
Enhances balance and coordination
Iron Cross
The Iron Cross is a gymnastic exercise that requires holding the body horizontally on gymnastic rings with arms extended outwards.
It primarily targets the shoulders and chest.
Iron Cross Benefits
Builds significant shoulder and chest strength
Enhances body control and core stability
Requires full-body tension and focus
Kangaroo Bounce
The Kangaroo Bounce is a plyometric exercise that involves jumping in place with quick, repetitive hops, similar to how a kangaroo moves.
It builds explosive strength in the legs while improving cardiovascular endurance.
Kangaroo Bounce Benefits
Builds leg power and explosiveness
Enhances cardiovascular endurance
Improves agility and coordination
Kangaroo Jumps
Kangaroo Jumps are a variation of plyometric jumping exercises that involve jumping higher and farther with more force, engaging the quads, glutes and calves.
Kangaroo Jumps Benefits
Increases leg strength and power
Enhances jumping ability and explosiveness
Improves cardiovascular fitness and coordination
Kettlebell Swing
The Kettlebell Swing is a full-body exercise that focuses on hip thrusts to drive the kettlebell forward, engaging the glutes, hamstrings, core and shoulders.
Kettlebell Swing Benefits
Builds explosive power in the lower body
Strengthens the core, back and shoulders
Enhances cardiovascular endurance and fat burning
L-Sit
The L-Sit is an isometric exercise that targets the core and hip flexors by holding your body in an L-shape, with your legs extended in front while supporting your weight on your hands.
L-Sit Benefits
Builds core strength and endurance
Improves shoulder stability and balance
Enhances flexibility and body control
Leg Press
TheLeg Press is a lower body exercise performed on a leg press machine, targeting the quads, glutes and hamstrings.
It allows for heavier weightlifting with less strain on the back.
Leg Press Benefits
Builds strength in the quads, glutes and hamstrings
Allows for controlled, heavy lifting for lower body strength
Strengthens the legs with minimal pressure on the lower back
Leg Raise
Leg Raises target the lower abs and hip flexors by lifting the legs while lying on your back or hanging from a bar.
It’s a key movement for core development.
Leg Raise Benefits
Strengthens the lower abs and hip flexors
Improves core stability and control
Enhances flexibility in the hips
Lizard Crawl
The Lizard Crawl is a full-body movement that mimics a lizard’s crawling motion.
It engages the shoulders, core and legs, improving mobility and coordination.
Lizard Crawl Benefits
Improves functional strength and mobility
Strengthens the shoulders, core and legs
Enhances flexibility and coordination
Lunge
The Lunge is a lower-body exercise that targets the quads, glutes and hamstrings.
It can be performed with bodyweight or added resistance for increased intensity.
Lunge Benefits
Strengthens the legs and improves balance
Enhances flexibility in the hips and hamstrings
Corrects muscle imbalances between the legs
Man Maker
The Man Maker is a compound, full-body exercise that combines a push-up, a row and an overhead press, typically with dumbbells.
It’s great for building strength and endurance.
Man Maker Benefits
Builds full-body strength and endurance
Improves cardiovascular fitness
Engages multiple muscle groups for a comprehensive workout
Find Gyms Near You
Looking for a gym that matches your fitness goals?
Use our app to discover the best gyms near you that offer everything from free weights and cardio machines to specialised classes.
Whether you want to lift heavy at Pure Gym, enjoy 24/7 access at Anytime Fitness or find a community vibe at your local Village Gym, you’re never far from the right facility.
Need a quick workout fix?
Many gyms now provide functional training areas where you can perform Kettlebell Swings, Box Jump Overs and even challenging bodyweight moves like the Planche or Muscle-Up.
Encouragement
You’re not just finding a gym - you’re finding a place where you’ll grow stronger, more confident and more powerful with every workout.
Whether it's the first gym you step into or your regular spot, remember - it’s you who makes the difference.
You have the determination and any gym will serve as your playground for progress!
The Gym Group is a Great Option
The Gym Group offers an affordable and well-equipped space for all your workout needs.
With locations across the UK, it’s a convenient choice for strength training, cardio and functional workouts.
Use their free weights for exercises like the Deadlift, Bench Press and Bicep Curls or take advantage of their resistance machines for targeted moves like the Leg Press and Tricep Dips.
The gym also has space for dynamic exercises like the Burpee, Box Jump Overs and Clean And Press to keep your workouts challenging and fun.
Encouragement
At The Gym Group, every workout is a chance to get closer to your goals.
Whether you’re lifting heavier weights or trying a new machine, remember - you’re showing up for yourself and that’s what matters most.
Keep pushing, keep challenging yourself and celebrate every bit of progress along the way!
Best Gyms in London
If you’re in London, you’re spoilt for choice when it comes to gyms.
From high-end clubs to functional training hubs, there’s something for everyone.
Whether you're looking to lift heavy with Snatches, Clean And Jerks or need a space for HIIT workouts, London gyms have top-notch facilities.
Looking for something more laid-back?
Gyms like Fitness First and The Gym Group offer excellent classes, equipment and space for personal training.
Encouragement
London is packed with opportunities for fitness and by stepping into one of these gyms, you’re stepping into a world of potential.
Every lift, every sprint, every class you take brings you closer to your goals.
Keep exploring, keep pushing and know that you're building something amazing with each workout.
24-Hour Gyms for Busy Schedules
Can’t always fit your workout into the regular 9-to-5 hours?
No problem!
Find 24-hour gyms near me like Anytime Fitness, where you can work out at your convenience.
These gyms offer full access to machines for strength training, cardio equipment and space for functional exercises.
Hit the gym late at night or early in the morning and focus on strength moves like the Shoulder Press, Arnold Press or Cable Flyes without the crowds.
Encouragement
Your schedule is unique and so is your fitness journey.
Having access to a 24-hour gym means you never have to miss a workout, no matter how busy life gets.
Stay committed, keep showing up when it fits into your life and remember - every workout is progress, no matter what time it happens!
Gym Chains with Extras
Looking for a gym that offers a little something extra?
Many gym chains now include facilities like pools, saunas and functional training areas.
Gyms with extras like these allow you to relax and recover after a workout or get a well-rounded session with added cardio or flexibility work.
Use the sauna for post-workout recovery or hit the pool for a low-impact workout to complement your strength training routine.
Add dynamic moves like Box Jump Overs and Kettlebell Swings to maximise your strength sessions.
Encouragement
Having access to a variety of equipment and facilities is a great way to diversify your workouts and stay motivated.
Whether you’re using the pool, relaxing in the sauna or crushing a new personal best in the gym, remember - every moment you spend on your fitness journey is an investment in yourself.
Keep it up!
Affordable Gyms Near You
Fitness doesn’t have to break the bank.
There are plenty of cheap gyms near me that offer great equipment and classes at a fraction of the cost of high-end gyms.
Affordable gyms like The Gym Group or local community gyms often have everything you need for a solid workout, including free weights, cardio machines and space for exercises like the Goblet Squat, Lunge or even Frog Leaps.
You don’t need luxury - just the right mindset and some basic tools to get stronger every day.
Encouragement
Don’t let cost hold you back - your fitness journey is about commitment, effort and consistency, not fancy equipment.
No matter where you work out, what counts is your dedication.
You’re putting in the work and that’s what will take you far.
Stay focused and keep going - you’ve got this!
Village Gyms for Community Feel
For a more personal touch, Village Gyms provide a close-knit, supportive environment.
These smaller, local gyms offer personalised classes, friendly staff and often a greater sense of community.
They might not have all the high-tech machines of bigger gyms, but you’ll still find all the essentials for exercises like the Deadlift, Tricep Dips or even Kettlebell Swings.
The community atmosphere helps motivate you and you may even make some fitness buddies along the way!
Encouragement
In a village gym, you’re not just a member - you’re part of a community.
Every workout is supported by people who are there to lift you up and every challenge is made easier by the encouragement around you.
Keep pushing yourself, knowing that your community is cheering you on!
Gym King Fitness Fashion
Want to look good while you train?
Check out Gym King, a popular fitness apparel brand known for stylish, comfortable workout clothes.
Their clothing is designed to be functional and durable, perfect for everything from HIIT workouts to strength training.
Pair your stylish gym leggings or gym shorts with confidence, knowing you’re dressed for performance and comfort.
Encouragement
When you look good, you feel good - and that confidence can translate into better workouts!
But remember, it’s not just the clothes - it’s your effort that counts.
Whether you’re in gym gear or simple clothes, it’s your focus, drive and determination that make you truly stand out.
Keep showing up for yourself!
Find the Best Gym Gear
The right gear can enhance your workout experience and keep you comfortable as you train.
From supportive gym shoes to breathable gym clothes, the right equipment matters.
Make sure you’re stocked up on essentials like a durable gym bag, wrist straps for lifting and a water bottle to stay hydrated.
Need something for recovery?
Foam rollers and resistance bands are great for stretching after your workouts and keeping your muscles healthy.
Encouragement
Good gear makes a difference, but it’s your dedication and commitment that really fuel your progress.
With every lift, sprint or stretch, you’re getting stronger and more capable.
No matter what you’re wearing or carrying, the most important thing is your willingness to keep going - and you’re doing an incredible job!
JD Gyms A Popular Choice
JD Gyms is a well-known chain that offers great facilities for those serious about strength training and cardio.
With a variety of machines, free weights and group classes, JD Gyms has everything you need to meet your fitness goals.
From powerlifting moves like the Deadlift and Bench Press to group fitness sessions that get your heart pumping, JD Gyms provides a motivating environment to crush your workout goals.
Encouragement
Walking into JD Gyms means stepping into an environment where strength and commitment are celebrated.
Each workout is a chance to push yourself further and every piece of equipment is there to help you succeed.
Keep lifting, keep sweating and keep believing in your power to grow stronger every day!
Dolphin Fitness A Solid Gym Option
Dolphin Fitness offers a range of equipment and group classes to suit every fitness level.
Whether you’re into strength training with exercises like the Squat, Bicep Curls or Shoulder Press or prefer a cardio-focused session, Dolphin Fitness has you covered.
The friendly environment makes it easy to stay motivated and with so many class options, you’ll never get bored.
Encouragement
At Dolphin Fitness, you’re part of a community that thrives on energy, effort and positivity.
With every class and every workout, you’re pushing your limits and growing stronger.
Keep that motivation alive - you’re on the path to becoming the best version of yourself and every workout brings you closer!
Mermaid Crunch
The Mermaid Crunch is a side ab exercise that targets the obliques.
It involves lying on your side and lifting your legs and torso towards each other.
Mermaid Crunch Benefits
Strengthens the obliques and core
Improves flexibility and control in the side body
Enhances core stability and balance
Mountain Climber
The Mountain Climber is a dynamic, core-focused exercise where you bring your knees towards your chest while maintaining a plank position, engaging the core, shoulders and legs.
Mountain Climber Benefits
Boosts cardiovascular endurance
Strengthens the core, shoulders and legs
Improves agility and coordination
Muscle-Up
The Muscle-Up is an advanced calisthenics move where you pull yourself up to a bar and then transition into a dip over the bar.
It requires strength, control and coordination.
Muscle-Up Benefits
Builds upper body strength, particularly in the chest, shoulders and back
Improves grip strength and body control
Enhances coordination and explosiveness
Ninja Chop
The Ninja Chop is a dynamic upper body movement that involves performing a chopping motion while engaging the core and arms, mimicking martial arts movements.
Ninja Chop Benefits
Builds upper body power and core stability
Enhances coordination and control
Great for dynamic strength training
Nordic Hamstring Curl
The Nordic Hamstring Curl targets the hamstrings by lowering your torso toward the ground while keeping your knees on the floor, focusing on eccentric strength.
Nordic Hamstring Curl Benefits
Strengthens the hamstrings and prevents injury
Improves eccentric control and flexibility
Enhances posterior chain development
One-Arm Pull-Up
The One-Arm Pull-Up is an advanced bodyweight exercise that isolates one arm to pull your body weight up, requiring extreme strength in the lats, shoulders and biceps.
One-Arm Pull-Up Benefits
Builds immense upper body and grip strength
Improves unilateral strength and control
Increases overall upper body power
Ostrich Stride
The Ostrich Stride involves long, powerful strides that mimic an ostrich’s movement, targeting the glutes, hamstrings and calves while improving flexibility.
Ostrich Stride Benefits
Builds leg strength and endurance
Improves hip mobility and flexibility
Enhances coordination and agility
Overhead Squat
The Overhead Squat is a full-body movement where you hold a weight overhead while performing a squat, engaging the core, shoulders and legs.
Overhead Squat Benefits
Builds core, shoulder and leg strength
Improves flexibility and mobility
Enhances balance and stability
Penguin Walk
The Penguin Walk involves small, controlled steps with legs slightly turned out, targeting the inner thighs and improving hip mobility and balance.
Penguin Walk Benefits
Strengthens the inner thighs and hip muscles
Improves balance and stability
Enhances coordination and mobility
Phoenix Push-Up
The Phoenix Push-Up is a dynamic variation of the push-up that involves explosive movement, engaging the chest, shoulders and triceps for added intensity.
Phoenix Push-Up Benefits
Builds explosive upper body strength
Strengthens the chest, shoulders and triceps
Enhances endurance and coordination
Pistol Squat
The Pistol Squat is a unilateral leg exercise where you perform a squat on one leg while extending the other leg forward.
It challenges balance and leg strength.
Pistol Squat Benefits
Builds leg strength and balance
Improves flexibility and mobility
Corrects muscle imbalances
Planche
The Planche is an advanced calisthenics move where you hold your body parallel to the ground on your hands, requiring immense upper body and core strength.
Planche Benefits
Builds core and upper body strength
Improves balance and control
Enhances body tension and coordination
Plank
The Plank is a fundamental core exercise that involves holding your body in a straight line, supported by your forearms and toes, to strengthen the entire core.
Plank Benefits
Strengthens the core, shoulders and back
Improves posture and stability
Enhances endurance and control
Plank With Shoulder Tap
The Plank With Shoulder Tap involves lifting one hand to tap the opposite shoulder, challenging the core to maintain stability while adding an element of balance.
Plank With Shoulder Tap Benefits
Builds core strength and stability
Improves balance and coordination
Engages the shoulders and obliques
Popeye Curl
The Popeye Curl is a variation of the bicep curl that focuses on lifting heavy weights with a twisting motion, engaging the biceps and forearms.
Popeye Curl Benefits
Builds bicep and forearm strength
Enhances arm muscle definition
Improves grip strength
Discover the World of Calisthenics
Calisthenics is all about using your body weight to build strength, flexibility and control.
Start with foundational movements like the Push-Up, Pull-Up and Plank to develop your strength and stability.
As you progress, challenge yourself with more advanced moves like the Muscle-Up, Planche and L-Sit.
Want to go even further?
Try mastering the Iron Cross or the Human Flag for impressive displays of strength and control.
Whether you’re working out at home or in the park, calisthenics provides endless ways to push your limits and improve.
Encouragement
Your body is your greatest tool!
Every time you push yourself with calisthenics, you’re unlocking new levels of strength and capability.
Take pride in every step forward, no matter how small.
You’re mastering your own body and there’s no limit to what you can achieve with practice and patience.
Keep going - you’re stronger than you know!
Calisthenics for Beginners
If you’re new to calisthenics, start with simple moves that build a strong foundation.
Exercises like Push-Ups, Squats and Planks are great for building muscle and improving flexibility.
Once you feel confident, add variations like the Archer Pull-Up, Grasshopper Push-Up and Pistol Squat to increase the challenge.
You don’t need any fancy equipment - just your body and determination.
As you progress, you’ll see improvements in your strength, mobility and overall fitness.
Encouragement
Starting is the hardest part, but with every rep, you’re proving just how strong and capable you are.
Don’t rush - focus on mastering each movement and watch as your strength and control grow.
You’ve already taken the first step and with consistency, you’ll reach your goals.
Stay patient, stay determined - you’ve got this!
Full Body Workouts for Strength and Tone
For a workout that hits every muscle group, a Full Body Workout is the way to go.
Incorporate moves like the Thruster, Kettlebell Swing and Clean And Press to engage multiple muscle groups at once.
Add dynamic exercises like the Frog Leap and Box Jump Overs to boost your cardio while building strength.
For a challenge, finish your workout with core-focused moves like Planks With Shoulder Taps and the Dragon Flag to strengthen your midsection and improve stability.
Encouragement
With every full-body workout, you’re building a balanced, powerful body that can handle anything life throws your way.
Every move is a victory - celebrate your progress, no matter how small it may feel.
You’re getting stronger, fitter and more confident with each session.
Keep pushing and know that the results are on their way!
Kettlebell Workouts for Power
Kettlebell workouts are excellent for building strength, power and endurance.
Try dynamic exercises like the Kettlebell Swing, Goblet Squat and Clean And Jerk to target multiple muscle groups at once.
Kettlebells allow for fluid, functional movements that improve both strength and coordination.
Whether you’re aiming for explosive power or full-body conditioning, kettlebell workouts are a great way to elevate your fitness routine.
Encouragement
With every swing, lift and press, you’re building more than just strength - you’re building confidence and resilience.
Kettlebell workouts challenge your entire body and push your limits, but you’re capable of greatness.
Keep going, trust the process and feel proud of the power you’re cultivating!
Resistance Band Training
Resistance band workouts are a fantastic way to add variety to your routine while improving strength and flexibility. Use bands for exercises like Bicep Curls, Shoulder Presses and Tricep Dips to target specific muscles.
You can also incorporate resistance bands into moves like the Romanian Deadlift or Goblet Squat to add intensity without needing heavy weights.
These versatile tools are perfect for home workouts or for taking to the gym to supplement your strength training.
Encouragement
Every pull of the band, every stretch, is a step closer to your goals.
Resistance bands may seem simple, but they pack a punch when it comes to building strength and improving flexibility.
Stick with it - each session brings you closer to the strong, resilient body you’re working toward.
You’re doing amazing!
HIIT for a Quick Burn
High-Intensity Interval Training (HIIT) is one of the best ways to burn fat and build muscle in a short amount of time.
Combining bursts of intense exercises like Burpees, Box Jump Overs and Thrusters with short rest periods, HIIT keeps your heart rate elevated and maximises fat burn.
Whether you have 15 minutes or an hour, a HIIT workout will leave you feeling accomplished and energised.
Encouragement
With HIIT, every second counts.
You’re giving your all in short bursts and that effort will pay off in big ways.
Push through those intervals and know that you’re building strength, endurance and resilience with every rep.
You’re powerful and HIIT will help you realise just how strong you are.
Keep going!
Shoulder Workouts to Prevent Injury
Strong shoulders are key to avoiding injury and improving overall upper body strength.
Focus on shoulder workouts like the Arnold Press, lateral raises and Shoulder Presses to build well-rounded deltoids.
For a greater challenge, incorporate moves like the Handstand Push-Up or Superman Row to work your shoulders from different angles.
Strengthening your shoulders will not only improve your posture but also enhance your performance in other exercises.
Encouragement
Every shoulder press and raise you complete brings you one step closer to injury-proof shoulders that can handle anything.
Keep pushing through, even when the burn sets in - your shoulders are getting stronger with each rep.
You’ve got the strength to lift yourself up, so keep going!
Glute Workouts for Lower Body Strength
Strong glutes are essential for lower body power, stability and balance.
Incorporate glute exercises like the Glute Bridge, Bulgarian Split Squat and Romanian Deadlift into your routine to target your glute muscles effectively.
Add dynamic movements like Frog Leaps and Kettlebell Swings for explosive power.
These exercises not only tone your glutes but also improve your performance in activities like running, jumping and lifting.
Encouragement
Your glutes are your body’s powerhouse!
With every squat, bridge and leap, you’re building strength that supports all your movements.
Keep pushing through and remember - every workout brings you closer to stronger, more powerful legs and glutes.
You’re making incredible progress - keep going!
Pelvic Floor and Kegel Exercises
Strengthening your pelvic floor is crucial for core stability and overall health.
Incorporate Kegel exercises and pelvic floor strengthening moves into your routine to improve control and core function.
Whether you're doing bodyweight exercises like Glute Bridges or Leg Raises, engaging your pelvic floor will enhance your stability and balance.
These exercises are especially beneficial for those recovering from injury or for improving athletic performance.
Encouragement
Your pelvic floor is the foundation of your core strength.
With every focused breath and contraction, you’re building stability and resilience that will support your entire body.
Stay consistent and remember - small, targeted movements can make a big difference!
Hamstring Exercises for Strong Legs
Strong hamstrings are essential for balance, speed and injury prevention.
Focus on hamstring exercises like Nordic Hamstring Curls, Romanian Deadlifts and Sumo Squats to build strength in the back of your legs.
For added explosiveness, mix in dynamic movements like Duck Walks or Frog Leaps to engage your lower body in new ways.
Strengthening your hamstrings will improve your overall leg power and help prevent common injuries.
Encouragement
With every hamstring curl and deadlift, you’re building the strength and power that will carry you through life.
Don’t underestimate the work you’re putting in - it’s making you stronger, more agile and more resilient.
Keep going and know that your legs are getting stronger with each session!
Start Fitness And Get Moving Now!
Sometimes, the hardest part is just getting started.
With Start Fitness, you’ll have all the tools and support you need to get moving, whether you’re a beginner or an experienced athlete.
Our app offers a variety of specialised workout plans for every fitness level, focusing on strength training, cardio and mobility.
Choose from targeted workouts like Bicep Curls, Squats and Planks or try dynamic exercises like Kettlebell Swings, Frog Jumps and Hulk Smash to challenge yourself and stay engaged.
Encouragement
The hardest part is over - you’ve made the decision to start.
Now it’s time to keep going, knowing that every workout, every rep, is progress.
Stay patient and trust in the process.
You’re on a journey toward becoming stronger and more confident and every step forward brings you closer to that goal.
Keep believing in yourself - you’re doing amazing things!
Pull-Up
The Pull-Up is a classic upper body exercise that primarily targets the lats, but also engages the shoulders, biceps and core.
It’s a fundamental move for building upper body strength.
Pull-Up Benefits
Builds upper body and grip strength
Strengthens the lats, biceps and shoulders
Improves overall upper body power and endurance
Push-Up
The Push-Up is a foundational bodyweight exercise that targets the chest, shoulders, triceps and core.
It’s an essential movement for upper body strength.
Push-Up Benefits
Strengthens the chest, shoulders and triceps
Builds core stability
Improves endurance and overall body strength
Rainbow Kick
The Rainbow Kick is a dynamic lower body movement that involves kicking one leg in a wide arc while engaging the core and hips.
Rainbow Kick Benefits
Strengthens the core and hip muscles
Improves flexibility and coordination
Enhances lower body mobility
Rocket Launch
The Rocket Launch is a powerful plyometric exercise that involves jumping explosively from a squat position, mimicking the upward thrust of a rocket.
It targets the legs, core and cardiovascular system.
Rocket Launch Benefits
Builds explosive leg power and strength
Enhances cardiovascular endurance
Improves coordination and agility
Romanian Deadlift
The Romanian Deadlift is a variation of the deadlift that focuses on the hamstrings, glutes and lower back.
It’s performed by lowering the barbell down while keeping the legs slightly bent and the back straight.
Romanian Deadlift Benefits
Strengthens the hamstrings, glutes and lower back
Improves flexibility in the posterior chain
Enhances hip mobility and functional strength
Russian Twist
The Russian Twist is a core exercise where you rotate your torso from side to side while holding a weight, engaging the obliques and abs.
Russian Twist Benefits
Strengthens the core and obliques
Improves rotational strength and flexibility
Enhances balance and stability
Scorpion Twist
The Scorpion Twist is a dynamic stretching movement that targets the lower back, glutes and hips.
Lying face down, you twist one leg over to the opposite side, mimicking the motion of a scorpion's tail.
Scorpion Twist Benefits
Increases flexibility in the hips and lower back
Enhances mobility and range of motion
Relieves tension in the lower back
Seal Jacks
Seal Jacks are a variation of jumping jacks where you clap your hands in front of your body, focusing on coordination and increasing cardiovascular endurance.
Seal Jacks Benefits
Boosts cardiovascular endurance
Enhances coordination and flexibility
Strengthens the legs, core and shoulders
Shoulder Press
The Shoulder Press is a fundamental upper body exercise that targets the shoulders, triceps and upper chest by pressing weights overhead.
Shoulder Press Benefits
Builds shoulder and upper body strength
Enhances shoulder mobility and stability
Strengthens the triceps and core
Single-Leg Squat
The Single-Leg Squat is a lower body exercise performed on one leg, emphasising balance, coordination and leg strength.
Single-Leg Squat Benefits
Strengthens the legs and improves balance
Corrects muscle imbalances between legs
Enhances flexibility and mobility in the hips and knees
Skater Hops
Skater Hops are a plyometric movement that mimics the lateral motion of a skater, engaging the legs, glutes and core for strength and agility.
Skater Hops Benefits
Builds leg power and endurance
Improves coordination and lateral agility
Engages the core for stability
Skull Crushers
The Skull Crushers is a triceps isolation exercise where you lower a barbell or dumbbell towards your forehead, focusing on the triceps.
Skull Crushers Benefits
Strengthens the triceps and improves definition
Enhances pushing strength for other upper body exercises
Increases arm endurance and power
Snatch
The Snatch is an Olympic lift that involves explosively lifting a barbell from the ground to overhead in one motion.
It’s a full-body movement that requires strength, speed and coordination.
Snatch Benefits
Builds full-body strength and power
Improves coordination and agility
Increases explosiveness and athletic performance
Spider Crawl
The Spider Crawl is a full-body exercise where you crawl forward while keeping your body low to the ground, engaging the core, shoulders and legs.
Spider Crawl Benefits
Strengthens the core, shoulders and legs
Improves coordination and flexibility
Enhances functional strength and endurance
Spiderman Push-Ups
The Spiderman Push-Ups is a push-up variation where you bring your knee towards your elbow as you lower your body, engaging the chest, shoulders, triceps and core.
Spiderman Push-Ups Benefits
Strengthens the chest, shoulders and core
Improves mobility and flexibility in the hips
Enhances upper body strength and coordination
Stay on Track with Fitness Apps
Staying consistent is key to achieving your fitness goals and fitness apps like MyFitnessPal help you track your progress and keep you motivated.
Whether you're counting calories, monitoring your macronutrients or logging your workouts, these tools make it easy to stay on track.
Use MyFitnessPal to track your reps for exercises like the Bench Press, Tricep Dips and Leg Press or follow your daily activity levels during more dynamic movements like Burpees, Mountain Climbers and V-Ups.
Encouragement
With every workout you log and every rep you track, you’re taking control of your fitness journey.
Celebrate each step forward - no matter how small - and know that your efforts are adding up to something incredible.
Keep tracking, stay consistent and trust that progress is on its way!
Pre-Workout Supplements
Pre-workout supplements are designed to increase energy, focus and endurance during workouts.
They typically contain ingredients like caffeine, amino acids and nitric oxide boosters to enhance blood flow and muscle performance.
Whether you're tackling a strength session with exercises like the Bench Press and Arnold Press or getting ready for an intense cardio workout, pre-workout can help you push further and last longer.
Encouragement
Pre-workout can give you that extra push, but your determination is what will truly carry you through.
You’re putting in the effort, showing up for yourself and making progress with every workout.
Keep going - you’re on the path to becoming stronger, fitter and more resilient!
How Long Do Pre-Workout Supplements Last?
Most pre-workouts kick in about 30 minutes after consumption and last anywhere from 2 to 4 hours, depending on the ingredients and your metabolism.
That means it’s perfect for a challenging session of Thrusters, Box Jump Overs or explosive exercises like Frog Jumps and Kettlebell Swings.
Just make sure to time your intake properly so you have the energy you need during your workout without crashing too early.
Encouragement
Pre-workout gives you a burst of energy, but your real strength comes from your perseverance and drive.
As you power through your workouts, remember - you’re doing this for yourself and every minute spent training is a step closer to your goals.
You’re capable of anything!
Essential Fitness Gear
Having the right fitness gear can make a big difference in your workouts.
Invest in supportive shoes, a durable gym bag and breathable gym clothes to stay comfortable and focused.
For weightlifting, consider adding wrist straps, a lifting belt and gloves to protect your joints and improve your grip during exercises like the Deadlift, Squats and Bench Press.
Recovery tools like foam rollers and resistance bands are also great for maintaining flexibility and preventing injury.
Encouragement
Your gear is there to support you, but your mindset is what truly drives success.
Whether you’re lifting weights or working on flexibility, you’re showing up for yourself and putting in the work.
Keep pushing, keep progressing and remember - you’ve already got everything you need to succeed within you!
Track Your Fitness Progress
Tracking your progress is one of the most motivating aspects of fitness.
Whether it’s recording your lifts, tracking your runs or monitoring your reps, keeping a close eye on your performance helps you see how far you’ve come.
Use apps, journals or even just notes on your phone to log your Pull-Ups, Planks and Burpees and watch as your numbers improve over time.
Tracking makes every small victory visible.
Encouragement
Progress is built one rep at a time, one workout at a time.
By tracking your achievements, you’re not just seeing numbers - you’re seeing proof of your hard work.
Celebrate each milestone, no matter how small and remember - you’re getting stronger and more capable with every session.
Keep tracking, keep believing in yourself and keep moving forward!
Gyms with the Best Equipment
Finding a gym with the right equipment can enhance your workout experience.
Whether you prefer free weights, machines or functional training areas, the right gym will offer everything you need.
Look for gyms that have equipment like squat racks, Bench Presses and dumbbells for classic lifts or functional training zones for Box Jump Overs, Thrusters and Clean And Press moves.
Many gyms now also offer recovery areas with foam rollers and stretching spaces to help you cool down after an intense session.
Encouragement
The right gym can give you the tools, but it’s your commitment and determination that lead to real results.
No matter what equipment you use, it’s your focus and effort that will push you closer to your goals.
Keep showing up, keep working hard and know that you’re capable of amazing things!
Female Personal Trainers Near Me
If you’re looking for personalised guidance, finding a female personal trainer near you can be a great way to stay motivated and receive expert advice.
Female trainers bring an understanding of specific fitness goals, such as building strength, improving endurance and toning the body.
Whether you’re working on advanced exercises like the Planche, Muscle-Up or perfecting your form in moves like Tricep Dips or Squats, a personal trainer can help you refine your technique and achieve your fitness goals more efficiently.
Encouragement
Working with a personal trainer means you have someone in your corner cheering you on.
But remember - you’re already doing the hard work by showing up and pushing yourself.
A trainer can guide you, but your progress is a reflection of your own strength and perseverance.
You’re capable of anything you set your mind to!
Somatic Exercises for Body Awareness
Somatic exercises are all about improving your body’s awareness and movement patterns.
By focusing on slow, controlled movements, you can release tension and improve flexibility.
Incorporate Bird Dogs, Planks and Leg Raises into your routine for controlled, mindful movements that strengthen your core and improve your posture.
Somatic exercises are great for enhancing body awareness, reducing stress and preventing injuries.
Encouragement
Building strength is important, but so is understanding how your body moves and feels.
By practicing somatic exercises, you’re connecting with your body in a deeper way, improving not just your fitness but your overall well-being.
Stay mindful, stay present and trust that you’re doing something powerful for yourself.
Plan Your Workout for Optimal Results
A well-planned workout routine is the foundation of success.
Whether you’re focusing on Upper Body Exercises like the Shoulder Press, Bicep Curl or Skull Crushers or targeting your lower body with Sumo Squats, Romanian Deadlifts and Lunges, a structured plan helps you stay on track.
Incorporate core moves like the Plank, V-Ups or Dragon Flag to round out your routine.
Planning your workouts ensures balanced progress and keeps you motivated.
Encouragement
Planning your workout is planning for success.
With every session, you’re laying the foundation for a stronger, fitter version of yourself.
Stay focused, stay consistent and trust in your plan.
You’re on the path to greatness and every workout brings you one step closer to your goals!
Optimum Nutrition Pre-Workout
Optimum nutrition pre-workout should give you the energy and endurance needed to crush your workouts.
Whether you’re lifting heavy weights like Deadlifts or powering through a high-intensity cardio session with Burpees, Box Jump Overs or Clean And Jerk, nutrition pre-workout helps you maintain focus and energy throughout.
Look for supplements that provide a balanced blend of caffeine, beta-alanine and creatine to fuel your performance.
Encouragement
Pre-workout can help you push through those tough moments, but remember - you’re the one doing the hard work.
The energy you bring to each workout is what makes the difference.
You’ve got the power, focus and determination to crush your goals.
Keep pushing forward!
Squat
The Squat is a fundamental lower body exercise that targets the quads, hamstrings, glutes and core.
It’s a full-body movement that builds strength, power and endurance.
Squat Benefits
Builds lower body strength and power
Engages the core for stability
Improves balance, flexibility and mobility
Starfish Crunch
The Starfish Crunch is a core exercise where you lie on your back with your arms and legs spread, then bring one arm and the opposite leg together in a crunching motion, targeting the obliques and abs.
Starfish Crunch Benefits
Strengthens the core and obliques
Improves coordination and balance
Enhances flexibility and core control
Sumo Squat
The Sumo Squat is a wide-stance squat variation that emphasises the inner thighs, glutes and hamstrings.
Sumo Squat Benefits
Strengthens the quads, inner thighs and glutes
Improves hip mobility and flexibility
Enhances lower body power and stability
Superman
The Superman is a core and lower back exercise where you lift your arms and legs off the ground while lying face down, mimicking Superman flying.
Superman Benefits
Strengthens the lower back, glutes and shoulders
Improves posture and core stability
Enhances flexibility and control
Superman Row
The Superman Row is an advanced variation of the Superman where you pull your elbows back as if rowing, further engaging the back and shoulders.
Superman Row Benefits
Strengthens the lower back, lats and shoulders
Enhances posture and upper body control
Builds core stability and endurance
Thruster
The Thruster is a full-body exercise that combines a squat with an overhead press, using a barbell or dumbbells.
It targets the legs, shoulders and core.
Thruster Benefits
Builds full-body strength and power
Enhances cardiovascular endurance
Engages multiple muscle groups for functional strength
Tornado Twist
The Tornado Twist is a dynamic core exercise where you rotate your torso in a wide, controlled motion, engaging the obliques and lower back.
Tornado Twist Benefits
Strengthens the core and obliques
Improves rotational strength and flexibility
Enhances core stability and endurance
Tricep Dips
The Tricep Dips is an upper body exercise that focuses on the triceps.
It can be performed using parallel bars, a bench or a chair.
Tricep Dips Benefits
Strengthens the triceps and shoulders
Improves pushing strength
Enhances upper body endurance and muscle tone
Turkish Get-Up
The Turkish Get-Up is a complex, full-body movement that involves standing up from the floor while holding a weight overhead.
It builds strength, stability and mobility.
Turkish Get-Up Benefits
Builds full-body strength and coordination
Improves shoulder stability and core control
Enhances mobility and balance
Upper Body Exercises
Upper Body Exercises focus on the chest, shoulders, back and arms.
Examples include push-ups, pull-ups and shoulder presses.
Upper Body Exercises Benefits
Builds strength and endurance in the upper body
Improves muscle tone and definition
Enhances functional strength for pushing and pulling movements
V-Ups
The V-Up is a core exercise where you lift your legs and torso simultaneously to form a V-shape, targeting the abs and hip flexors.
V-Ups Benefits
Strengthens the core and hip flexors
Improves flexibility and balance
Enhances core stability and endurance
Viper Press
The Viper Press is a dynamic shoulder exercise that combines a clean and press movement, using a straight or curved bar.
It builds upper body power and strength.
Viper Press Benefits
Strengthens the shoulders, chest and triceps
Builds explosive power and endurance
Engages the core for stability
Weighted Decline Crunch
The Weighted Decline Crunch is an advanced core exercise performed on a decline bench while holding a weight, targeting the abs and obliques.
Weighted Decline Crunch Benefits
Builds core strength and muscle definition
Increases resistance for greater abdominal engagement
Enhances core stability and endurance
Weighted Sit-Up
The Weighted Sit-Up is a core exercise where you hold a weight while performing a sit-up, adding resistance to increase the difficulty and core engagement.
Weighted Sit-Up Benefits
Strengthens the core and hip flexors
Enhances muscle endurance and tone
Builds abdominal strength with added resistance
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