Fitness Flex Personal Training and Fatloss Bootcamp is no ordinary bootcamp or exercise class. This unique Fitness community is an indoors and outdoors fitness programme which bases exercises around the functional movements of our bodies (natural ways in which our bodies are designed to move and exercise). Our training is based on ‘HIIT’ (High Intensity Interval Training), which is scientifically known to be the best and most effective way to increase your metabolism and send your body into fat burning overdrive.
Our Bootcamp uses a variety of fitness equipment including ropes, kettle bells, resistant bands, medicine balls, TRX, skipping ropes, boxing, sledges, barbells, dumbbells, sledge hammers and tractor tyres.
Alongside this we use bodyweight exercises like press ups, squats, sit ups, BURPEES, lunges, planks, star jumps and even rollie pollies! Our training is based on functional movements with the aim of reducing unwanted fat, increasing muscle tone and promoting a healthy lifestyle.
You will flip, pull, push, slam, throw, drag, sprint, swing, hop, skip and jump your way to a new level of fitness! A new level of FUNctional Fitness.
We promise that you will have never trained in such a new, fun and creative way!
With the expert nutritional advice and education you will receive the best results possible alongside fun and effective exercises - take a look at www.fitnessflex.co.uk for more info!
THANKS for looking!!! 🙂
When most of us think about exercising with lower back pain, we think about workarounds. As in, “is that squat going to hurt? And what variations can I sub in to prevent a flare-up?”
But, according to new research, we should actually be asking, “what can I do to strengthen my core?” After all — while four out of five people will battle back pain at some point in their lives.
So what exercises can you do to help?
1. Low Side Plank Hold
Get into a side plank on your forearm and knees so that your shoulder is directly over your elbow and your knees are stacked on top of each other and in line with your shoulders. Brace your core and hold. Don’t let your hips rotate or sag. Repeat on the opposite side. Perform two 20-second holds per side. If that’s too easy, raise up off of your knees (as shown above) so that you’re still balancing on your forearm, but with feet stacked.
2. Bird Dog
Start on the floor, on your hands and knees with wrists under shoulders and knees under hips. Look toward the floor, just in front of your hands. Brace your core to maintain a flat tabletop position. From here, extend one arm and the opposite leg up and away from your body so that they are parallel to the floor. Pause for three seconds, then slowly lower to return to start. Repeat on the opposite side. That’s one rep. Perform two sets of 8-12 reps.
3. Lying Windshield Wipers
Lie face-up on the floor with your arms straight out from your sides. Raise your feet off of the floor so that your knees and hips are bent to 90 degrees, and press your low back into the floor. Brace your core to maintain this position (a). From here, keeping your legs together, slowly lower your legs as far as you can to one side without lifting your shoulders or low back off of the floor (b). Pause, then reverse the movement to return start (c). Repeat on the opposite side (d). That’s one rep. Perform 8 reps.
4. Dead Bug
Lie flat on your back with your arms and legs up in the air, knees bent and arms straight. Press your lower back into the floor, and brace your core. From here, lower one leg until your heel just about touches the floor while also lowering your opposite arm toward the floor above your head. Pause, then squeeze your core to lift them back up to return to start. Repeat with the opposite arm and leg. Continue alternating for 30 seconds. Repeat three times.