New Year Fitness Regime

Kick off your new year with a new fitness regime!

As the New Year begins everyone’s thoughts turn to changing their lives into making themselves a better person; this all usually starts with a gym membership, a new diet and a new fitness regime.

When starting a new fitness programme its really important both to prevent injury and also to ensure that the programme is working at its best to maintain the correct positioning when completing exercises. We always suggest working with a qualified fitness trainer when you start out to make sure that you are getting the best out of your work out. Plus working with a qualified trainer they will be able to tailor your work out to best suit your goals.

That being said here is my suggested fitness regime to really kick start your body into getting that figure you desire!

Warm up:
10 mins Incline Walk
Method: Start at a speed of 6km on an incline of 3 and increase incline every minute by 1-2 incline depending on fitness level.

Main Cardio:
2000 Metre Row
Method: Set rower on desired resistance strength, row 2000m as fast as possible, note the time taken and beat it next time.

Main Weights:
Exercise: Pull ups
Reps: 10 – 12 
Sets: 3

Exercise: Barbell Squats
Reps: 12 – 15 
Sets: 3

Exercise: Push ups
Reps: To Failure
Sets: 3

Exercise: Dumbbell Reverse Lunge
Reps: 12 – 15
Sets: 3

Exercise: Barbell Clean & Press
Reps: 12 – 15
Sets: 3

Method: Increase the weight of the exercises on each set but also maintain the same amount of reps, keep the intensity to about 80% of your maximum with having minimum rest periods between sets and exercises.

Core:
Exercise: Ab Crunch
Reps: 12 – 15
Sets: 3

Exercise: Reverse Ab Crunch
Reps: 12 – 15
Sets: 3

Exercise: Medicine Ball Russian Twists
Reps: 12 – 15
Sets: 3

Exercise: Plank
Reps: 45 secs
Sets: 3

Method: Complete each rep really slow and really feel the contraction of the muscle, have minimum rest between sets and exercises.

For details of our membership options please see our website or stop by to speak to one of our team to find the membership type that is best for you, your lifestyle and your budget.

James Beldam
Senior fitness instructor