FitFarms Chairobics Exercise Routine

Addicted to Exercise QuotePerformed using music at 128 bpm (beats per minute) movements can be performed either on the beat (1:1) or slowed to every other (1:2) if timing to music.

Seated (sitting towards front of chair /perched on buttock bones)

1. Cx flexion, Cx rotation (R/L), Cx lateral flexion (R/L), Shoulder shrugs x4 double, x4 single R/L, Shoulder rolls x4 forward/ x4 backward. Repeat.

2. a) Lateral raise x8, b) Bicep curl x 8, c) Pec dec x8, d) Horizontal bicep curl x 8. Repeat.

3. Forward row x8, Lateral sway x8, Tx/Lx Rotation (R/L) x8, Lean back x 8 (holding onto side of chair). Repeat.

4. Toe taps, Heel taps, Toe outs, Heel outs. Repeat.
(Mix up between alternate feet, both feet, single & double taps.)

5. March, Heel digs, Tap backs, Knee lift & hip rot. Repeat.
(Mix up between alternate feet, both feet, single & double taps.)

Standing (use chair back for stability if needed)

6. March x16, *Heel digs x16, *1/2 Jacks x16, *Push backs x16. Repeat.
(*Mix up between single -R/L/R/L & double R/R/L/L.)

7. March x16, *Knee lift x16, *Knee lift & hip rot. x16, *Leg curl x16. Repeat.
(*Mix up between single -R/L/R/L & double R/R/L/L.)

8. Knee lift -hold 30 secs (R/L), Leg curl -hold 30 secs (R/L), Lunge -hold 30 secs (R/L). Heel-Toe walk.

Seated (sitting towards front of chair /perched on buttock bones) + Resistance band

9. *Single leg march x16 (R/L), *Knee extension (straighten) x16 (R/L), ^Knee lift & hip rot. x16 (R/L) Repeat. (*Resistance band under heel, ^Resistance band around thighs)

10. a)Shoulder external rotation x16, b)Horizontal external rotation x16, c)Internal rotation x16, d)Chest press x16. Repeat.

11. a)Bicep curl x16, b)Hammer curl x16, c)Tricep extension x16, d)Underhand Row x16. Repeat.

12. Double clap on lap bring one hand to touch ear & one to nose x4 (R/L), Bicep stretch, Tricep stretch, Chest stretch, Upper back stretch, Heel-Toe walk in/out, Cross legs, Extend (straighten) knee (holding onto leg), Lateral stretch (sideways reach towards floor), Rotational stretch (sitting sideways on chair turning body towards chair placing hands on the back of it to assist turning).

Cx, Tx, Lx: Cervical (neck), Thoracic (upper back), Lumbar (lower back) spine

1. Flexion: chin to chest, Rotation: turning to look over shoulder, Lateral flexion: bringing ear to shoulder

2. a) Palms down, lift both arms horizontally to shoulder height & lower.
b) Palms facing forward bend elbows to bring hands up to shoulders.
c) Arms lifted horizontal to shoulder, elbows bent into a right angle, palms facing each
other bring forearms together
d) Arms lifted horizontal to shoulder, palms turned up, flex (bend) elbows for hands to
touch shoulders

5., 7.& 9. Knee lift & hip rot.: lift thigh, turn knee out & lower to the side.

a) Keep elbows into sides of body, hold band with an underhand grip, pull band apart.
b) Stand/sit on one end of the band, hold the other end, lift the arm horizontally level with the shoulder, bend elbow into a right angle palm facing the floor, lift the hand (rotating the shoulder) so the palm faces forward.
c) Starting in the end position of b) reposition the band to be behind the arm/shoulder, lower the hand (keeping the elbow lifted/in line with the shoulder) so palm faces the floor.
d) Place band around the upper back (under the shoulder blades) & under (R & L) axilla (underarm), hold onto both ends of the band, place both arms as with start position of b), push arms away together, keeping elbows lifted. (May also be performed alternately in a punching fashion).

a) Stand on the middle of the band, hold both ends, keep elbows into sides of body, palms facing up bend elbows to bring hands up to shoulders.
b) As with a) only with palms facing each other.
c) Stand on the middle of the band, hold both ends, elbows flexed (bent), keep elbows into sides of body, alternately (R/L) extend (straighten) the elbow & shoulder (pushing the hand & arm backwards).
d) Stand on the middle of the band, hold both ends with an underhand grip (palms facing up), keep elbows into sides of body, lean forward slightly, push elbows backwards to bring hands closer to torso. Note: motion is from the shoulder NOT the elbow.

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Balance in Health and Fitness

Balance and fitnessBalance is what we teach at the FitFarms Weight Loss Retreat

And I don’t mean the kind that allows you to stand on one foot whilst catching a ball!

Balance in life is something that seems to be slipping away in most areas of our lives and society these days. It seems to be our nature to want to be one end or the other but never happily balanced in the middle.

If your thinking of choosing a healthier lifestyle or making some major changes to improve your quality of life, try not to think of the extreme or most direct path in a hope to achieve your goals the quickest. In my experience at the FitFarms weight loss retreat it doesn’t last instead think of the most scenic route the most enjoyable approach the pace and path that allows you to enjoy your efforts and allows you to learn about the world and the people around you rather than brushing it all to the side whilst trying to hit the finish point first.

Obviously, I can’t speak from experience in all walks of life or career choices etc but from a health and well-being point of view I think thanks to the thousands of clients at the weight loss retreat that I’ve had the pleasure to meet through FitFarms and the successes a realistic amount have had it seems to be the most manageable and maintainable approach. If it is a lifestyle change you are wanting to make and not a quick fix then consider balance before anything else.

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2018 Weight Loss and Fitness Retreats in the UK and Spain

Spain FitFarms Fitness Boot Camp

FitFarms Boot Camp Spain, situated in Altea, a beautiful town within the northern part of Costa Blanca.

Every year FitFarms likes to do something different to keep everything exciting and fresh. Three years ago we opened a camping weight loss and fitness retreat in Worcestershire which was a great success. It opened up a new market with a lower retreat price and surprisingly to us camping enthusiast who just wanted a more exciting camping experience.

2018 is already upon us and this year we are launching FitFarms London and FitFarms Norfolk. FitFarms London has already proven to be very popular and we are still 6 months from the start date. The venue is absolutely fantastic with a wonderful converted barn with en suite bedrooms and one large penthouse with a Victorian free standing bath. The London fitness retreat has the added benefit of a beautiful country paddock where we will be erecting our British Bell Tents.

FitFarms Norfolk launchers on 23rd March and we are already 50% occupied. I’m not sure if this is because we are just 90 minutes from central London or 9 minutes from the beach! What we do know though is that we will be carrying out some exhilarating back workouts and scenic coastal walks.

Over the years we have had some real classic locations which all our guests love being Derbyshire and Dorset. These will be staying with us and because of this FitFarms will be offering more course dates than we ever have in 2018.

How to do simple Aerobic Moves

aerobics exerciseIf anyone has joined in with a aerobics class they can be quiet intimidating if everyone else in the class has either been going to that class for some time or they are a regular aerobics class goer. It can be very off putting and sometimes can be scary for people to.

Any good instructor should know that they have new people joining in their class and should give easier options etc.

I’m just going to give you a few pointers how to do a few of the basic steps you will find in most Aerobic Classes.

Step Touch

Simply step to the right with your right leg and bring your left leg to meet the right leg. Then simply step your left leg out to the left and bring your right let to meet it. Always keep the knees soft as this will take the impact off your knees and back.

If you want to increase the intensity then start to move your arms either out to the side, in front or over head. Simple..!!


One of the most used steps in any aerobics class and will be for sometime.

Start with doing a double step touch like above but do double it, I.e right leg out then bring left leg to join in but the repeat the same steps again to the right. Do exactly the same on the left side and this is called a ‘double step touch’.

To change this into a grapevine simple step out to the right but…. Heel first the with the right foot as you glade through with your left leg moving behind the right leg and bring the left let together with the right leg. Repeat on other side.

Same again if you want to increase the intensity move the arms like explained above.

Box Step/Easy Walk

Another very common steps in aerobics is the Box Step or called the Easy Walk.

Simply step forward with the right leg then the left leg keeping the feet hip or shoulder width apart the step back with the right leg then left leg but this time bring the feet more or less together then step out again with the right leg.

Repeat on the side starting with the right leg etc.

Same a before increase the intensity but using arm lines or step wider, longer or lower to increase the intensity much more.

These are the three most common steps you will find in ANY Aerobics class but made simple.


Fitness Goals: Having a Specific or Clear Idea of What You Want!

Positive Goal ExerciseHere at FitFarms weight loss and fitness retreat we feel one major reason for all the confusion around what is right and what is wrong with regards to achieving your goals/targets is that we don’t actually know! The conditioned thinking is that there is a one size fits all approach and so we don’t think too much about what “losing weight” or “getting fit” actually means to us. But we have options! Different ways of achieving our goals some more effective and some less but if we don’t consider our options we will never know which way suits us best.

So if you have time sit down and think to yourself “what kind of exercise or activity would I PREFER?” If I had the option? Then take a look at my explanations below to see if you can start to form a concept of what you would actually enjoy doing instead of what you need to do.


Exercise vs Activity vs Movement

So first of all exercise is not natural or functional.. whatever equipment or adaption we use. At no point when squatting down to pick up your shopping or an item of the floor do you intend on doing it 8-15 times and then repeating after a pre selected rest time.

Exercise is a way of improving the performance of your physical structure or the neurological management of said structure. It just so happens that the more honed the bodies systems the better it should in theory look and feel.. so we associate exercise with improving aesthetically but it’s not always so.

Activity is more natural, when you think of activity what springs to mind? Sports? Walking? Swimming? Bike riding? It challenges the body’s ability to adapt to unknown external variables like uneven ground, a hill, water resistance or even wind resistance. Exercise relies on restricting the variables so that pure performance can be improved I.e. Typically 1 or 2 planes of movement, fixed positions or machines. We find it easier to run on a treadmill because once we are used to it the pace and incline are preset and we are in control of any changes to that, where as activities typically are not so controlled so our bodies and brains become more adaptive. A rugby player may be more powerful and stronger on the pitch or in circumstances where a movement must be adapted but a weightlifter or power lifter would be stronger/fitter on gym equipment.

And then there is movement. A way of maintaining the bodies and the brains ability to adapt to everyday life. Things like hip mobility, correcting posture, improving freedom of movement through all planes and axis, an understanding of how the body is designed and using movements to help maintain a greater quality of life better neural function it involves less stress on the physical and neural functions of the body but helps to balance and correct issues born of improper function, imbalance and historical overuse. It could be as little as 20 minutes morning stretches and mobilisers to as much as a complex movement challenge using hand to eye coordination and in even load and all three planes of movement but it doesn’t need to be physically stressful.

So before deciding what your routine should look like consider the above explanations and which you like the sound of best?

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Myths Around Exercise

FitFarms Andy BakerFirst of all there are a lot of myths and opinions set around what exercise is best for you and your goals. Just remember no one has the same goals as you they may sound the same, look the same or even feel the same but they mean different things to everyone and everyone will have a different way of achieving their goals. The plans and routines out there for you to pick and choose from are all in some way supported by some sense of logic or even science (some definitely more than others) but at the end of the day none are really specifically made for you.. unless you make them of course.

With this in mind it’s easy to see why there is so much conflicting information, let’s face it we are a passionate bunch and if we feel something works we will back it 100% and because to a degree it all works everything you read is supported by some form of evidence or research. In fact the real sticking point is drive and motivation, so how do we train that? Well we don’t follow others ideas for a start. Picture the scene, you have finally sat down and decided to make this happen you are going to get fit! So what works? Running? Low intensity? YAWN!! High intensity? OUCH!! Weights?? “No I do not want to get big and muscular!! Oh I don’t know; .. I know!! I’ll ask someone! “So what works??”

Aerobic exercise is great for fat burning! Oh but I heard lots of that kind of impact is bad for your joints! Well running? Apparently too much cardio actually causes us to store more fat than burn it, it also causes more ware and tear on our joints and stresses our body in a way that breaks down muscle tissue and increases fat stores and besides you need carbs for it and I heard that they are bad to!”… well what about a circuit class? Resistance builds muscle muscle burns fat! But I don’t want to be bullied by a big ex army instructor or made to lift heavy weights because that’s a sure way to injure myself and besides weights will make me heavier not lighter!.. I could go on.. but I would literally still be writing this time next year! In my experience; they are all correct statements and they are all incorrect statements.

When you take them out of context and don’t consider the bigger or whole picture, you are shooting in the dark. The truth is too much of anything is bad for you too little is too ineffective to judge and getting good at one thing will make you bad at another.. any one that’s been on a FitFarms weight loss and fitness retreat will be used to me not giving them many answers other than the speech about balance. There is a massive need to understand human nature and the potential characteristics you need to deal with when creating a program for someone. Which is why I think we are all our own best personal trainers if we can just tap into our own potential. But that’s another rant for another time.

For now consider the fact the only difference between a successful program and a failure is the person involved. This isn’t to say we are all failures just that if the mix isn’t right then the cake won’t rise! So pick the right starting point for you don’t worry too much about all the info out there until you are in a position to sift through what is best for your goals and what works for you. Just get out there and start to make good choices and let the rest start to fall in to place.

FitFarms Quick Fire Fitness and Fat Burn Work Out – SECTION 3

You are stronger than you thinkThis is the third part of the FitFarms quick fire fitness and fat burn work out series.

This is a no equipment basic idea to a routine, assume a 10-15 minute warm up has already been completed.





Section 3

  • Cardio circuit full body
  • Jumping jacks
  • Running on the spot
  • Burpees
  • Jumping lunges
  • Floor to ceiling
  • Side to sides
  • High knees
  • 30 seconds of each with a 10 second test in between

Section 4

  • HIIT circuit
  • Ski lunges/static lunge and pulse
  • Press up/dips
  • Burpees/butt ups into mountain climbers
  • Heismanns/ side lunge and floor touch
  • Pick one super set 20 seconds of each exercise with 20 seconds rest the repeat 5 times

Section 5

  • Tabata
  • Core/abs
  • Plank/ reverse plank
  • V-sit up/ window wipers
  • Deadbugs/treadmills
  • Russian twists/sit-ups
  • Elbows to knees/leg raises
  • 20 seconds of work 10 second change exercise each time

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FitFarms Quick Fire Fitness and Fat Burn Work Out – SECTION 2

Better YouThis is the second part of the FitFarms quick fire fitness and fat burn work out series.

This is a no equipment basic idea to a routine, assume a 10-15 minute warm up has already been completed.





Section 2 – Pre Exhaust

Target muscle groups: Chest shoulders triceps core

  • Press ups
  • Plank
  • Press up Low position hold
  • Hindu press up
  • Mountain climbers
  • Wide to close press up
  • Incline press up
  • Decline press up
  • Dips
  • Archer press ups
  • Treadmills

As above pick 3 and circuit them for 20 reps each for 5 minutes without stopping ( or trying not to stop!


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FitFarms Quick Fire Fitness and Fat Burn Work Out – SECTION 1

You got to burn to shineThis is a no equipment basic idea to a routine, assume a 10-15 minute warm up has already been completed and if you need ideas on that check previous blogs and our YouTube channel for a few.

As with most exercise plans for fat burning or fitness specifically the exercises aren’t as important as the affect they have on the individual so next to our exercises we have put a 0-10 scale 10 being the hardest you could manage for that time period or rep range this way you know you can replace the exercise with one more suited to your level of fitness. Higher or lower? Once completed a cool down of 5 minutes minimum would be encouraged and if time is an issue we have written in sections so you can remove or focus on certain sections to cut down on time.

30 minutes progressive overload routine using non equipment exercises (which can be easily swapped for equipment based exercise if you so wish) enjoy!!

Section 1 Pre Exhaust

Target muscle groups: Glutes hamstrings calves

  • Hip lifts (heels to bum)
  • Kneeling hip extensions
  • Good mornings
  • Hip lifts (legs slightly straighter)
  • Kneeling negative leg curls with weight or partner keeping feet on floor
  • Prone alternate straight leg lift and squeeze
  • Standing calf raise with support if necessary
  • Lunge position calf raise on back leg (lean against wall for added resistance)
  • Repeat on opposite leg
  • Heel lifted squats wide or sumo stance.

Pick 3 exercises 20 reps of each in a circuit and continue to repeat for 5 constant minutes (no rest!)


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FitFarms Dorset Fitness Course Review – November 2017

thank yourselfOur fitness and weight loss retreat is underway! Last night we met the clients had our first meal together, introduced them to the plan for the week and this morning took their measurements before breakfast.

We have a full day of exercise ahead; it’s the first day so we like to make it the fullest!! And the rest of the week will be filled with some Zumba classes, aerobics, and resistance training of many types! Movement based classes, relaxation and yoga based sessions as well as many workshops as we can possibly squeeze in to that short time!

As the week goes by we will spend one to one time with each of the clients helping to make sense of the reasons they have for being here and how best to make good use of what they learn for when they go home. FitFarms is all about a balance in life and above all of the things we want and need are the core principles of what is good for us and what right for us each as an individual.

It’s not a case of one size fits all but choose your own path and make your own terms. It’s an approach that works very well for our clients and can be adapted to whatever brings the clients to us. We want our clients to succeed by themselves for themselves in whatever their aims.

Let’s see if we can help our new group make sense of an easier healthier lifestyle.

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