3 Quick and Easy Workout Ideas

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3 Quick and Easy Workout Ideas

The holidays are here and that means a lot of night feasting and drinking. But that doesn't mean you can’t get a quick workout in despite your busy schedule!

Here are some of the quickest and easiest workout ideas that you can finish before your next holiday party.  

The Fat Burning Workout

For a quick heart pumping fat burn session, simply perform a combination of these exercises with minimal rest in between. All you need is a small area for you to perform these exercises and you’re good to go!

Start with jumping jacks, the perfect way to warm your body up and get you ready for the next few exercises. Perform 4 sets of 40 jumping jacks with a 10-second rest in between each set.

Once you’re done, move on to the lunge jumps. Start in your lunge position, before jumping into the air and landing back with your other leg in the lunge position. Perform this for 4 sets of 30 reps before moving on to burpees.

Start in the standing position before moving to a squatting position with your palms in front of you, on the ground. Kick your legs back into a push up position before going back to the squatting position. Finally, explode upwards and into the air, with your arms swinging upwards, completing the repetition. Do 4 sets of 30 of burpees before ending your fat burning workout, simple!

The Full Body Strength Workout

For those looking for a full body strength workout, this is perfect for you because of the relative speed which the exercises can be performed. You’ll need some weights, so it works better if you are in the gym.

Starting with the weighted squats, you could choose to utilize either a barbell or a dumbbell as resistance. Keeping your chest up and back neutral, squat until your thighs are parallel to the ground before exploding back up, squeezing your glutes at the top of the movement. Perform 5 sets of 5 reps of squats with a set of pull-ups after the completion of each set of squats. Try to do as many pull-ups as you can in each set before resting for 60 seconds.

Finally, perform the Romanian deadlift with a barbell. Simply reach down to lift the weight up, keeping your back straight and in a neutral position, while squeezing your glutes at the top of the movement. Remember not to put the weights down upon the completion of a rep and instead go right on to the next rep.

The Abs Workout

A quick abdominal workout in can be really convenient, as long as you have a pull-up bar and a mat. Start with some mountain climbers by going into the push up position and bringing your knees to your elbows one at a time. Do this for 30 seconds and move on straight away into a crunching position.

With your legs in the air, bring your chest towards your knees, focusing on contracting those abdominal muscles. Perform 30 crunches before moving on finally to some leg raises. Keep your legs straight as you raise them in the air and gently bring them down. Perform 20 of these before taking a break of 45 seconds. Once your break is over, repeat the entire mega-set over again, for a total of 4 sets.

Interested in more holiday workouts? Contact us today to get in touch with our expert trainers!

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The Three Different Body Types


The Three Different Body Types

Have you ever wondered why certain people are able to have long, slim bodies despite their massive appetite? Or perhaps you’ve questioned why your body seems to be bulkier as compared to your peers despite your very conservative eating habits.

The simple answer is this: Body Types. Every one of us has a different body type based on characteristics we are genetically endowed with. It is because of these characteristics that result in the different way we put on weight and muscle. Without further ado, let’s dive into the three body types – Ectomorph, Mesomorph, and Endomorph.


An ectomorph can be easily distinguished from the crowd by their small and skinny bone structure, along with relatively long limbs. Often times labeled as the “skinny” or “lanky” looking person, ectomorphs boast of an extremely high metabolism as compared to mesomorphs and endomorphs. They are usually filled with energy and have very little muscle growth on their body. Because of that, they tend to lean towards a lower body fat as compared to their weight.


Mesomorphs are found in the middle of the spectrum, with a relatively lean physique that packs on muscles rather quickly. They have a somewhat fast metabolism, though not comparable to that of an ectomorph. Mesomorphs put on muscles easily on their larger bone structure and have the same characteristics of a low body fat percentage, making them the ideal body type and one that many lusts after. Common characteristics of a mesomorph include having a well and symmetrical built, small waist and large musculature.


Endomorphs are the polar opposites of ectomorphs. Having a much larger bone structure along with the lowest metabolic rate amongst the three body types, an endomorph is often viewed as someone on the heavier side of the scale. A typical endomorph finds it harder to manage their weight and fatty deposits seem to retain more easily in their body. You can easily spot an endomorph from their large frame, insatiable appetite as well as high fat accumulation in various places of their body.

With that being said, does that mean that every one of us solely belongs to either one of these groups? It doesn’t! You’ll realize that some of the characteristics you see in yourself are in fact from a combination of the different body types. And that’s just about right! As long as you’re able to work your way around the different characteristics of your body, you’ll be in greater control of your health.

Learn how to train for YOUR body type by contacting us today!



5 Training Tips for Toner Legs


5 Training Tips for Toner Legs

Have you been browsing through fitness magazines or Instagram pictures and wondered how those models have got such perfectly toned legs? Or maybe your hours in the gym haven’t been giving you the results that you crave for? Fret not, for these five training tips will set you on the right path to achieving those elusive legs for days that many people can only dream of.

Run Long Distance

If you have time to spare and would like to build up your endurance levels, then distance running may be the solution you need. There’s a reason why most competitive distance runners have extremely toned legs and it has to do with the time spent running in one session. For one, when running long distances, muscles don’t react the same way as they do during short, intense resistance training. In fact, sarcoplasmic hypertrophy isn’t as prevalent as myofibrillar hypertrophy during the run, meaning that your muscle mitochondria and fibers are being strengthened instead of gaining mass. This is especially helpful in people who already have a bulkier lower body and wish to burn calories without gaining that extra muscle mass.

Losing Body Fat

Getting toned legs means having to lose all that excess fat you’re holding on to in your body. The only way to do that is by putting your body into a caloric deficit either by dieting or exercising more. Unfortunately, there isn’t such a thing as fat loss for a specific body part so squatting 7 times a week wouldn’t be as effective as say a caloric deficit of 300 calories per day. Plan your diet carefully and keep your exercise moderately intense and you’ll be on your way to getting toner legs.

Perform High-Intensity Interval Training with Body Weight

HIIT or high-intensity interval training can be great for helping with getting you a toned lower body and losing those extra pounds. Simply perform a circuit training that involves body weight exercises to get your heart rate pumping while training your legs at the same time. The exercises can range from burpees to sprints and jumping jacks and can be performed almost everywhere, making it an extremely convenient and effective technique. To make things better, HIIT leaves your body with an after-burn effect (Excess Post-Exercise Oxygen Consumption), meaning your metabolism would spike during the next 12 hours, helping burn calories in your body far more efficiently.


If you have been skipping your squats, then it’s about time you start this exercise in your next session. Squats are the number one compound movement for your entire body, especially the gluteal, quadriceps and hamstrings. Not only does this movement require the activation of your entire core, but it will give your lower body a good beating every session. If you’re looking to put on some muscles onto your skinny frame, this has got to be the number one exercise to perform on your list.

Abductors and Adductors Training

It’s extremely important to hit your abductors and adductors in your body because they are your stabilizer muscles for your lower body. If you intend to do a whole bunch of lower body exercises, the very last thing you want is an injury setting you back in your progress. Abductors and adductors muscles are found within your inner thigh and by the side of your hips and are the finishing touches to having a toned leg.





5 Training Tips for Bigger Arms


5 Training Tips for Bigger Arms

Every aspiring body builder or fitness enthusiast inspires to have big arms – they are a sign of muscularity and aesthetically pleasing to the eyes. If your usual workout training has yet to yield the size gains you desire, then it’s time to utilize these training tips to bring out some serious arm gains.

Focus on Strength

If you really want to see results and get bigger arms, the solution is through strength training. The number one principle that has been proven remains relevant in modern bodybuilding – to grow bigger and stronger arms, you have to force your muscles to adapt to a heavier weight. What this means is that you should linearly progress in terms of weight lifted each session by overloading your muscles with a weight that causes you to struggle by the end of eight repetitions.

Place More Emphasis on The Triceps

If you care about the size of your arms, it is important for you to know that the triceps or otherwise known as the triceps brachii, consists of around seventy-five percent of the entire arm. Contrary to popular believe, focussing on biceps would not give you bigger arms. Instead, you should be training the three heads of the triceps – the long head, lateral head, and the medial head.

Develop Your Mind-Muscle Connection

Bigger arms simply translate to having more sarcoplasmic hypertrophy in your biceps, triceps, and forearms. This means you have to get a strong mind-muscle connection during your workouts to activate those muscles. Always focus on contracting and relaxing your muscles during the exercise instead of mindlessly going through with the motion. The reason why mirrors are so important in bodybuilding isn’t to grow your narcissism. It’s actually for you to see your muscles move as you carry out the movement, which strengthens your mind-muscle connection.

Increase the Frequency of Your Training

Frequency is important for smaller muscle groups, such as the arms because they tend to recover faster. If you go without training when your muscles have already recovered, naturally your progress wouldn’t be as fast as someone who is constantly pushing their body and keeping it in a constant state of muscle protein synthesis and hypertrophy.

Go on A Lean Bulk

If you’re constantly in a caloric deficit, you’ll never be able to supply your body with proper nutrients to carry out your workouts at full strength. This is why it’s important to go on a lean bulk if you wish to grow a particular body part, especially your arms. Choose healthy foods instead of feasting on junk food. Lean proteins and healthy carbohydrates are crucial.

Strength train the right way to grow bigger arms. Contact us today to find out how!


5 Training Tips for a Chiseled Chest


5 Training Tips for a Chiseled Chest

Chest muscles are some of the hardest body parts to train for many people because they require a lot of effort to get that three-dimensional look. If you’re struggling to get that chiseled, full chest, here are five training tips that will make your next chest workout far more effective.

Never Skip the Bench Press

The bench press is one of the three major compound exercises that everyone should be doing in their workout routine. To get a bigger chest, you have to actively do the bench press on a regular basis. The bench press requires the coordinated effort of the upper body and the ability to pile large amounts of weight onto your chest. This stimulates both the pectoralis major and minor without the need for your stabilizer muscles.

Do Dips for Chest

Dips are one of the most underrated exercises that many aspiring bodybuilders fail to do. Not only is it a compound movement that works your triceps and shoulders, but it is a great exercise for exhausting your pectorals as the last exercise. To do the chest variation of the dips, simply keep your buttocks tucked in behind you and lean your chest forward. Lower your body down slowly till your chest muscles are fully stretched before returning to the starting position.

Don’t Skip the Incline Chest Press

There is no such a thing as an “upper” or “lower” chest, but changing the incline in your bench press activates different areas of your pectoral muscles and recruits more activation of certain muscles as compared to a flat bench. This is why it is imperative to have variations of your incline levels in your chest movements. Stick to 30 degrees of incline or less because any more would activate a larger portion of your shoulders as compared to your chest.

Try Pause Reps

Getting a stronger chest means adding more resistance to your current bench press and chest exercises. With this added technique, you’ll be able to train your weak point in the bench press, especially if you have trouble getting the weight up at the bottom of your lift. Simply use a manageable weight at around 75% to 80% of your one rep max and pause at the bottom of each rep for 1 to 2 seconds, for a total repetition of 8 to 10 times.

Drop Your Shoulders Down During Your Chest Exercises

A common problem amongst many amateur lifters is the use of other muscles when training the chest. This is especially so when it comes to the shoulder muscles because of the biomechanics of our body. However, it doesn’t mean that we can’t use less of the shoulders when doing a pressing movement for your chest. Simply retract your scapula and drop your shoulders during the duration of the movement and keep your core tight. This will significantly reduce the reliance you have on your shoulders and activate more of your chest muscles.

Learn more about chest exercises by contacting us today!