What more can we say than WELL DONE!! Claire has now completed her 8 week training plan and has dropped more than 2 dress sizes. For someone new coming into the gym, there can be a lot on their mind. The thought of people staring at you to not knowing exactly what to do on the machines and astro turf. Our ethos has always been and will always be the same – “Become the best version of yourself.

No matter what your age, religion, size, look or appearance, we do not judge and we want to help YOU, reach your goals.

We now have 9 specialised Personal Training packages, dedicated to moulding you into the person YOU want to be.

Click on the packages tab to discover more – WELL DONE CLAIRE!

If you’ve committed to exercising every day this month (and want to keep it up all year!),­ we’ve got the perfect beginner bodyweight workout plan for you. Here, you’ll find five moves, so you can progress as you gain strength. Time to welcome your fittest year yet!!

1. Plank

How to: Begin in a forearm plank position with elbows bent and directly beneath your shoulders, forearms flat on the floor (a). Contract your midsection to maintain a straight torso and hold for time. Don’t allow your low-back to sag toward the floor or your hips pike up toward the ceiling (b)

2. Reverse Lunge

How to: Stand tall with feet hip-width apart, arms at your sides (a). Step backward with one foot and bend both knees to lower your hips toward the floor. Knees should bent 90 degrees, while the front knee stays behind your front toes (b). Return to standing by pushing through the heel of your front foot (c). Repeat with the opposite leg. Continue alternating sides for time.

3. Bodyweight March

How to: Stand tall with feet hip-width apart, arms at your sides (a). Simultaneously drive your knee and opposite arm up so both are bent 90 degrees (b). Lower to the starting stance and repeat the movement with the opposite arm and leg (c). Continue for time. When marching, think about pulling your heel directly up to avoid overarching your back. Shoulders should stay over your hips.

4. Lateral Lunge

How to: Stand tall with feet hip-width apart, arms at your sides (a). With one foot, take a big step to the side, bending that knee and sitting down and back on your leg. Lower your hips as far as possible. Think about hitting a squat position on that side moving leg, as your other leg stays straight (b). Return to standing by pushing off the foot of your bent leg (c). Continue alternating sides for time.

5. Knee Grab Sit-Up

How to: Lie on your back on the floor with your arms and legs extended (a). Brace your core and perform a sit-up, as you simultaneously bend your knees toward your chest and grab your knees with your arms at the top of the movement (b). Slowly lower back down to the floor and straighten your legs (c). Repeat for time.

For further information on all the above exercises please visit the FWX YouTube channel or ask a FWX Coach at either location!

Remember those giant ropes you used to play tug of war with as a kid? Well, you can also use them as a tool to blasé calories and build muscle at FWX Gyms. In fact, you only need a few minutes at the end of your regularly scheduled strength workout to get your burst of cardio in, along with a full-body workout burn.

With the 4 battle rope exercises below, you’ll strengthen your abs, arms and shoulders, as well as activate your leg muscles and increase both upper and lower body power production. Even better, you will get high-intensity conditioning all at the same time, says Jack Gibson, Owner and coach at FWX. To top it off, any move can remain low-impact, which means they’re great for athletes with joint issues, and you can cater each exercise to any fitness level,

So, next time you see those burly ropes in the gym, head over and give them a whip for 10 minutes.

1. Jumping Power Slams

Power slams offer a total-body plyometric burn that tires your muscles out fas. Now, add an explosive lower-body element and you turn up the benefits even more.

How to: Stand with feet shoulder-width apart in a quarter squat, facing the anchor. Hold one side of the rope in each hand, then lower the battle ropes down to your sides with your arms extended (a). Lower into a squat, tighten your core, and then explode into the air, jumping high, while raising both hands overhead (b). As you land softly back down into a squat, forcefully slam the ropes onto the ground in a wave motion (c). Repeat 30 seconds, then rest for 30 seconds. Do 3-4 sets.

2. Squat to Shoulder Press

Strengthen your shoulders as you work your lower body and core, too. This movement is especially beneficial for barbell athletes because it uses the same muscles as the thruster or clean and jerk. Instead of going for HIIT-style for this movement, focus on form. When your form starts to break, it’s time to stop.

How to: Start with your feet slightly wider than hip-width apart. Hold the ropes on your shoulders, making sure that there is very little slack in the rope itself (a). Lower down into a squat (b). As you stand back up, simultaneously press the ropes overhead to straighten your arms (c). Then, in one fluid motion lower the ropes back to the tops of your shoulders as you sink back into a squat (d). Repeat for 10-20 reps, rest for 60 seconds, then repeat for 3-4 sets.

3. Jumping Jacks

Jack up your heart rate up while working the smaller muscles in and around the shoulders. You’ll definitely feel this in your core and obliques, too.

How to: Start by holding one end of the rope in each hand, elbows bent and feet about hip-width apart (b). Jump your feet out wide as you bring your arms up and out to the sides, keeping your elbows bent so you can lift the ropes to shoulder height (b). Then, slam the ropes back down as you jump your feet back together (c). Continue the jack for 30 seconds, then rest for 30 seconds. Do 3-4 sets.

5. Alternating Jump Wave

Finish up arm day with a little full-body workout action that requires solid coordination and power. You’ll feel it in your shoulders, arms and back, while the squats target your glutes and legs, too.

How to: Stand with your feet hip-width apart and grab one side of the rope with each hand. Place both hands to the right side of your hips and drop down into a squat (a). Explode off the ground as your swing the ropes up and over to the outside of your left hip, landing softly back into a squat (b). Continue alternating swings as you do jump squats for 30 seconds, then rest for 30 seconds. Do 3-4 sets.

For further information please visit the FWX TV YouTube channel, or ask a Fitness Worx trainer for help!

Now that we’ve got that out the way, let’s focus on getting you looking tip top for the New Year. SHREDDED IN 6 is our intense 6 week fat loss programme which can be tailored to the goals of everyone. Working 1-2-1 with a FWX Coach, we will develop a tailored training and nutrition plan around your 1-2-1 sessions.

Click here for full package information!

The annual FWX Christmas Eve Circuits….. Thank you to every single member of Fitness Worx for making our 2017 the best year YET!!!

My Xmas present to you!! (MUST WATCH) – Thank you for supporting the gyms and our members are one of a kind! I’m giving back something which anyone in our community would appreciate – See you all on the 24th. Get creative!!!

The FWX Christmas Circuit – Sunday 24th Dec at 9am (Kenilworth). Come and join the team for our annual Christmas Circuits class on Xmas eve with mulled wine included  – P.S. – remember your Santa hat!

Are you thinking about making fitness a priority this New Year? Jack gives us a few tips, and talks about why not to fall for shiny new dumbbells and cashmere carpets.

If you’re a health-conscious individual or exercise on the reg, you’ve likely kept tabs on your protein intake at some point. After all, you need the macronutrient to build and repair muscle tissue, keep your immune system in check, fuel your workouts and much more.

Whether you stay away from meat, poultry and fish or you’re wondering why you can’t gain muscle, let this guide clue you in on protein deficiency symptoms. If you think one of the below describes you, it’s time to add more protein to your plate.

1. You’re losing muscle mass.

2. You’re constantly hungry.

3. You’re losing hair or experiencing skin irritation.

4. You’re weak and lethargic.

5. You’re getting sick often.

Want to k now what protein sources to add into your diet? Speak to the FWX Coaches today for further advice!

One thing most gym-goers probably don’t focus on enough: body alignment outside the gym walls. While you may work on cardio and strength, paying attention to your everyday posture is also crucial. “If you have pain or movement issues, checking posture can give you insight into what needs to be fixed and why,” Jack.

Set yourself straight and balance out your body by checking out the six exercises below. It’s your complete guide to standing stronger and taller.

1. Scarecrow

How to: Start standing with feet hip-width apart. Holding light weights, hinge at the hips to begin in a starting position similar to a bent-over row. Your back should be flat and arms straight down in front of you, just above your knees (a). Row your elbows back using your upper back muscles, so you hit a broken T shape (b). Rotate your hands up toward your shoulders (c). Staying in the hinge position, extend your arms straight forward and up to your ears (d). Then return them to the starting position (e). That’s one rep. Perform 3 sets of 8 reps.

2. Swimmers

How to: Begin lying on your stomach, with arms and legs extended. Keep your head in a neutral position by looking down to the floor in front of you (a). In a swimming motion, swing your arms down by your sides (b). Then bring them back up and overhead by your ears (c). Focus on keeping shoulders relaxed and moving from the lats and mid back. That is one rep. Perform 3 sets of 8 reps.

3. Shoulder External Rotation

How to: Grab a dumbbell in each hand or wrap a light, looped resistance band around your hands. Palms face up. Bend your elbows and keep them against your torso (a). Rotate your palms away from your torso until your arms are almost facing outward. You should feel your back and shoulder muscles fire (b). Slowly bring your hands back together (c). Perform 3 sets of 10 reps.

4. Farmer’s Walks

How to: Hold a dumbbell in each hand, with arm extended down by your side. Make sure to keep your shoulders down away from your ears (a). Walk forward, keeping your core engaged and taking strong and deliberate steps (b). Walk for 30-50 yards, then rest. That’s one rep. Perform 5-8 sets.

If you want any further information on the above, type the exercise into YouTube and an array of tutorials will come up OR ask a FWX trainer!