Monthly Archives: October 2017

FitFarms Weight Loss Retreat Lunge Demonstration

Today we are giving you tips on how to complete a lunge which is demonstrated by Andy Baker who is the Health Manager at FitFarms. Rebecca the FitFarms sports therapist is giving the commentary and technique suggestions so the exercise can be carried out at home. This particular exercise is being completed at the FitFarms fitness holiday which is based near Blandford Forum in Dorset.

The lunge is a lower body exercise which we use alot on the FitFarms fitness holidays because it works not one but many lower body muscles and also has the extra bonus of training your core at the same time.

The main targeted muscles that will be trained are glutes, calf musscles, hamstrings and quadriceps.

When completing a lunge set up as you would do with a squat making sure your feet are shoulder width apart.

Then put one leg back and bend your knee.

You will see that the arms are in front for balance and the front leg will be supporting the movement.

Please make sure your movement is slow and controlled keeping the back straight.

FitFarms Gym Toning Routine

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FitFarms weight Loss Retreat Gym Toning Routine

Day 1: Legs and abs

Warm up: 15 minutes cardio
Sumo squats/lunges
3×10-12 reps
(20-30 seconds rest between super sets)
Cable kickbacks/deadlifts (single leg if you can)
3×8 reps a side
(20-30 seconds rest between supersets)
Side to back barbell lunges/single leg press
3×12 reps per side
(20-30 seconds rest between supersets)
Abs rollouts/cable wood chops (in lunge position)
3×15 reps (20-30 seconds rest)
Window wipers/reverse crunches
3×12 (20-30 seconds rest)

Day2: Shoulders arms and cardio

Arnie press/lateral raises
5×10 reps (20-30 seconds rest between supersets)
Upright row/reverse flyes
5×10 reps (20-30 seconds rest between supersets)
Bench dips/kickbacks
5×10 reps (20-30 seconds rest between supersets)
Incline close grip press ups/over head extensions
5×10 reps (20-30 seconds rest between supersets)
20-30 minutes high intensity cardio of your choice..

Day3: Legs and abs

Lunge and twist with barbell
Side lunge with reverse woodchop
V-sit-ups
Elbows to knees
Windmills
Stiff leg deadlifts
Good mornings
Mountain climbers
Treadmills
3×1 minute 10-20 seconds rest between sets 30-60 seconds between exercises

Day4: Chest and back and cardio

45 minutes cardio x-trainer medium resistance constant pace
Pullovers hips raised
Single arm row a side
Dumbbell flyes with legs raised
5 x 10 reps 30 seconds rest between sets
Cable flys
Straight arm pulldowns
Single arm single leg cable rows
5 x 10 reps 30 seconds rest between sets

As always warm up and cool down properly before and after exercise.

Take a look on our YouTube channel if you need any help or ideas..

Off to Javea Spain for another Amazing Fitness Boot Camp

javea spainSpain Fitness Camp again!! Safe to say I’m looking forward to beach workouts, evening walks, pool time, sunshine, Spanish food, beautiful views and last but not least a whole new set of clients to work with! Oh!! Table tennis!! That to!

But anyway… the weather is set to be fantastic this week and our villa just outside Javea called villa la finca is set perfectly below the Montgue mountain with some amazing blue skies the views all round will be amazing.

Once we land we will have the night in Javea port as we won’t get access to the villa until tomorrow so we will get chance to experience the last night of their local festival the celebration is going to be amazing, I can’t wait!

So I’m off to get some sleep whilst on the plane because I don’t think I’ll get much when I land..

Why FitFarms include Aerobic Classes on the Fitness Course

beginAt FitFarms we try to give all boot camp clients a range of classes and activities that they may have or may not have tried before.

I teach a lot of the Aerobics well, all of the Aerobics from Basic Classes, LBT (Legs, Bums & Tums) to mad high energy classes to give people the chance to try these classes as most people will never step foot in to a Aerobics Class let alone try one!!

There’s a few reasons why we do aerobics on the Fitness Courses:

Weight Loss

Aerobics is well know for helping people lose weight and maintaining the weight as you are always on the move burning calories!

Muscle Toning

You will be toning the muscles of the entire body especially the legs and core. The legs will kick start your metabolism like a fire hence burning calories in he class and afterwards. Also, we do body toning classes that will target the not so toned parts of your body but, still working to burn calories.

Balance and Agility

As you are moving like a mad person during the class, you are constantly working on you balance and agility. You are working on this through the fast change of direction and movements that make your muscles, tendons and joints move and work together.

Co – ordination

This is one of the main reasons that people and especially men don’t do Aerobics is because of the Coordination part of the fitness class. But, if the class starts slowly, you can get the moves correct before moving on and the Instructor will go through the combinations slowly at first before moving on. This is why on a FitFarms course we always do Intro to all the different classes including Aerobics.

Brain Stimulant

Might sound funny and this part does kind of go together with the last two points above but, the class will also help your brain to react to fast change of pace form moving arms to moving the entire body up and down etc. So, a aerobics class doesn’t just workout your body, but it also works your brain too. Hopefully not to hard!

So, those are a few points why at FitFarms we always put Aerobics in to our Fitness Boot Camp Courses for everyone to try and enjoy with all of the above benefits.

Image credit: https://www.pinterest.co.uk/marley4903/music-inspirational-quotes/