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This December, why not incorporate a Mini Diet into your nutrition..Not sure what this is? Jack explains everything!
CHOCOLATE, CAKE AND TURKEY ALL INCLUDED!

The FWX team has put together, 3 simple exercises that you can do with resistance bands. Did you know that all FWX Facilities have functional areas and an array of resistant bands for you to use!\

Download a free pass to come and visit us here – www.fitness-worx.com/free-pass/

Plank Jacks

Targets: Core and glutes
How to: Loop a resistance band around your ankles and get into a push-up position. Your hands are shoulder-distance apart, and your hips lifted so your body is in a straight line (a). Squeezing your glutes and engaging your core, jump your feet out to your sides and jump them back in (b). Do 8-10 reps, while keeping your core tight throughout the entire movement.

Squat to Shoulder Press

Targets: Legs, glutes and shoulders
How to: Stand over a resistance band with your feet hip-distance apart. Hold both ends of the bands with your hands and raise them to shoulder-level (a). Sit into a deep squat, while keeping your hands by your shoulders (b). As you come up to stand, press the resistance bands up overhead until your arms are fully extended (c). Do 8-10 reps.

Lateral Lunge to Bicep Curl

Targets: Legs, glutes and biceps
How to: Loop the resistance band around a pole or the knob of a door. Hold onto one end of the resistance band with both hands and stand with feet hip-distance apart (a). Take a big step away from the anchor with your outside foot, toes pointing forward, hinging at the hips as you sit back to lower. The leg closest to the anchor should be straight, and the outside thigh should be bent, thigh parallel to floor. Be sure your knee doesn’t extend past your toes (b). As you come up to stand, perform a bicep curl and lift the band to chest height (c). This is one rep. Do 8-10 reps.

For full instructional videos visit www.youtube.com and input the exercise name into the search bar. 

www.fitness-worx.com

Black Fri-Week is here at FWX! Jack discusses what offers are on for this week only!! Be quick! – Message the page for further information.

Can’t get to FWX? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor.

Rest for 30 seconds (or less) between each exercise. Repeat 3-5 times.

• 10 LUNGE JUMPS
• 20 PUSH UPS
• 30 SQUATS
• 40 CHAIR DIPS 
• 50 MOUNTAIN CLIMBERS

DONE!

www.fitness-worx.com

You already know you need to push your limits to keep reaching your fitness goals, whether you’re looking to shed a few pounds, nail a faster race time or sculpt your physique. But that time you take to rest between butt-kicking workouts? It’s just as important. In fact, without recovering properly, you could stall your progress — or worse, reverse it.

Trouble is, it’s easy to get carried away with hardcore exercise. “We have this mentality in England: If a little bit is good, then more is better,”. One of the biggest mistakes people make in the pursuit of improved athleticism is going too hard on days they should be taking it easy. After all, exercise is only one piece of the fitness equation.

Why you need a break

Exercise puts physical stress on the body. And in order to see results from that stress, you need to give your muscles time to adapt and recover. “Fitness improvements happen after the workout, not during the workout,”. The best way to help your body recuperate and stay on track to reach your goals is to incorporate active recovery days into your weekly schedule. That means easy sessions done at no more than 60 to 70 percent of your maximum effort.

The reason:

After a hard workout, the body initiates an inflammatory response to help you recover. But if you do too much high-intensity exercise, that inflammatory response can work against you. High-intensity exercise weakens the immune system, which makes you much more susceptible to germs, especially during flu season. That could easily translate to more sick days and less gym-time.

So don’t be afraid to take it easy in order to stay healthy!

In this video, Jack discusses the Elephant in the room…. and shares his personal thoughts on competition. This video comes from the heart!

The Tricep, is one of the most commonly non-trained parts of the body. Here is our new FWX Coach, Sam taking you through 4 exercises, to improve the size and strength of your triceps.

On behalf of everyone at Fitness Worx Gym, I would just like to say a massive thank you, to everyone for showing their support this weekend during OPEN WEEKEND.

The response was fantastic with over 60 people attending the classes and an array of new members (both pt clients and gym goers).

We still have space to see people this week, and if you would like to train for free, just fill out the pop up on the homepage.

Thank you and a warm welcome to all of our new members!

Chris

Business Manager

The Fitness Worx Christmas Party!!

So after much welcomed feedback from members, we are happy announce that this years Xmas bash will take place on the 15th December at House Leamington 🙂