Another Bank Holiday, another FFUK blog special! So for our last blog, we spoke about the key norms to adhere to when at the gym, especially if you find solace training in a physically and mentally supporting environment, however this time we thought we’d use this blog to address the critical problem people fall into during a holiday period, not training. But for us to address this, we are going to split this article into two categories: “gym workout” and “home workout’. The “gym workout” will be targeted to those of you who are training at a gym this bank holiday, or perhaps using a day pass at an alternative facility which is still open for the bank holiday period. The “home workout” category essentially is targeted towards someone looking to train from home instead, short but sweet. However to keep you’re workout intense and stimulating, we haven’t provided standard workouts, that’s too cliche for us. Most of the exercises you see here you will have probably never performed and some of the equipment mentioned you will have probably never have used. As with all our blogs here at FFUK we don’t take the standard approach to current topics, we look at our aims from multiple perspectives, discussing ideas from different angles to help provide you with the most relevant and unrivaled content. Enjoy!

GYM WORKOUT

For this routine you will need:

  • WATT BIKE 
  • TRX 
  • EXERCISE BALL 
  • PLYO BOX
  • ROW MACHINE 
  • SLAMBALL

This workout consists of:

  1. 5-10 minute warm up 
  2. 20-minute circuit
  3. 5-10 minute finisher
  4. Total time ~ 40 minutes

1. WARM UP 

Complete a mobility and/or postural exercise routine (to read our blog on mobility click here and to read our blog on posture click here)

2. MAIN CIRCUIT

*LINK TO TRX EXERCISE (THE 3RD EXERCISE IN THE VIDEO)

3. FINISHER 

HOME WORKOUT

For this routine you will need:

  • A yoga/exercise mat
  • Energy!

This workout consists of:

  1. 10 minute warm up 
  2. 24-minute circuit
  3. 5-minute stretching routine
  4. Total time ~ 34 minutes

*Note: keep rest periods strict and perform all exercises with 100% effort for maximal gains. These numbers have been designed to suit the average gym goer, therefore exercises and intervals have been carefully tailored with this in mind, if you cheat the numbers, you are just selling yourself short.

1. WARM UP 

2. MAIN

Perform each circuit for 2 rounds, 1-minute per exercise, 1-minute rest after each round.

Endnote: These exercises are only a guideline, tailor them how you please to suit your own goals, remember the idea is to stay fit despite the adversity. If you enjoyed this post, feel free to email us at info@focusfitnessuk.com.

If you found this post insightful, why not check out some of our previous posts on our blog page or if you are interested in becoming a qualified personal trainer check out our main page for course information.

Written by Daniyal Siddiqui.