Leg Curl Machine Workout Guide

Leg Curl
leg curl-workout guide

Target your hamstrings with our lower body leg curl machine workout guide. At Xercise4Less gyms you can work your lower body at 20 leg stations in each of our fitness centres. Working out on a leg curl machine also focuses on other lower body muscle groups such as your calves, glutes, quads and shins. So, whatever your level of fitness, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you can really benefit from these leg curl exercises.

You can perform hamstring curls in either a sitting down or lying position. The choice is yours. This leg curl workout guide enables you to bulk up and strengthen the muscles in the back of your legs, providing a valid reason to incorporate a leg curl machine session in your individual fitness programme. Discuss your hamstring curl options with one of our friendly personal trainers and get ready to improve your lower body strength and stability.

Work Your Lower Body with These Leg Extension Exercises

Having strong, flexible hamstrings is an important factor in your overall strength, balance and stamina. Leg curls are a key component of your overall strength training, improving your cardio strength and weight loss. Stronger hamstrings also help prevent the potential risk of injury or discomfort. This Xercise4Less leg curl machine workout guide includes these hamstring curls:

 

The Lying Leg Curl

The Seated Leg Curl

When using a hamstring curl machine, it is crucial you maintain the correct form. Use a leg curl weight that is challenging, but not at the expense of your form. To enhance muscle mass in your lower body, gradually increase the amount of weight as you become stronger. Keep your hamstrings supple by stretching after a leg curl machine workout.

Don’t worry if you are having difficulty in getting to grips with lying or seated leg curls. Our personal training staff will be on hand in your local Xercise4Less gym to show you the correct position on the leg curl machine as well as helping you to adjust the roller pad on the lifting bar. You will always be able to work out on a leg curl machine at any Xercise4Less fitness centre as every one of our gyms is fully equipped with 20 leg stations for our members to use.

Read on for more detailed instructions on how to benefit from these lower body hamstring curls.

Fantastic Lying Leg Curls Session

Start as you mean to go on and build your hamstrings with this lying leg curls session.

To begin, adjust the leg curl machine so your thighs and torso sit comfortably on the pads when you are lying face down. The lever on the back of the leg curl machine sits just below your calf muscles when your legs are straight. Grasp the handles on the front of the machine and curl your lower legs up as far as possible without lifting your thighs off the pad. Hold the position for a second at the top of the movement before lowering slowly back to the start. Keep your movements smooth throughout to obtain maximum efficiency from the exercise.

 

Repeat for 8 to 12 lying leg curl reps.

lying leg curl-workout guide

Seated Leg Curl Workout for Your Lower Body

Strengthen your whole lower body with the superb seated leg curl.

Set up the leg curl machine so that the pads sit comfortably against your lower back when you sit on it. Put your legs on the padded lever so it rests just below your calf muscles and set up the lap pad so that it sits on your thighs just above the knees. Lift your legs so they are straight out in front of you and grasp the side handles on the leg curl machine. Pull the padded lever down and back towards you as far as you can with your legs, hold for a second, then slowly bring it back to the starting position for these seated hamstring curls.

 

Repeat for 8 to 12 seated leg curl reps.

Transform Your Real Body When You Join Xercise4Less Gyms

Whether you prefer doing a leg curl seated or lying, you’ll never lack for the right fitness equipment when you join Xercise4Less Gyms. You can work out at 20 leg stations as you work on your fitness as part of a friendly and supportive exercise community. Every Xercise4Less gym is set up so you can just focus on getting fitter. From our expert Personal Trainers to incredible Body Transformation Camps and Boot Camps, we provide you with everything you need to transform your level of fitness.

Using this Leg Curl Machine Workout Guide is only a small part of your Xercise4Less exercise experience. We’ve created the perfect workout environment for you whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. The People’s Gym offers a dedicated Ladies Only gym zone, energising Spin studio, a full-on combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including the latest Les Mills fitness sessions with our encouraging personal fitness staff.

Join Xercise4Less Gyms today and work out on a leg curl machine or lift the heaviest free weights. The start of your fitness journey always begins with an Xercise4Less Gyms membership.

Fitness is for life, not just for January

rowing machine-workout guide
X4L fitness for life - Sam Chia Plank

Our Fitness Menu for your 2020 Gym Journey

Attack the new year with easy-to-follow workout menus from Xercise4Less gyms. Whether you are new to fitness or a seasoned campaigner, we have exercises to cover all levels of fitness. Simply build your workout by selecting the exercises you want to do from the options provided. We advise you give all the exercises a try, adopting your workout to suit you. Gradually build up your fitness and intensity by following our menus which have been split into four-week blocks. Each block will raise in difficulty to match your rate of progression and give you that sense of achievement when you are able to tick off your fitness goals. 

Menu Composition: How to structure your workout

We have created the simple menu-style format to break down the exercises into a starter, main and dessert. The starter component will be your warm-up, main will include a specific body part exercise, while the dessert offers a range of core exercises. All the exercises can be easily implemented into your workout, fitting around your individual goals and targets.

Fitness Menu: A Breakdown

  • Weeks 1 - 4: An introduction to your fitness journey
  • Weeks 5 - 8: Increasing your intensity
  • Weeks 9 - 12: Noticing results
X4L fitness for life - Sam treadmill

Building up your Fitness Journey: Key Points

  • Try every exercise
  • Be patient - results won't happen overnight
  • Stay motivated

Whether your target is weight loss or increasing muscle, we have you covered with an array of workout menus to keep you focused and on track throughout your fitness journey. All the exercises featured on the menu have been specifically selected to provide you with a platform to not only meet your goals, but to completely obliterate them. Here at Xercise4Less gyms we want to see you complete your fitness journey just as much as you do.

Know your Goals: Own your Fitness Journey

  • Weight loss
  • Increasing muscle
  • Improve your fitness levels

All the menus have been constructed with gradual progression in mind. We know it will take time for you to see results, and there will be those gruelling sessions along the way. Slow and steady wins the race. It is far healthier to build up your fitness over time than to be expecting it to happen overnight. With this in mind, the exercises will become more difficult and more challenging on your body to enable your journey to be a fruitful one. Your journey is in your hands, you can adapt your usual workout to incorporate the exercises, or, you can make a workout from the exercises – whatever works best for you. After all, nobody knows your own body and your capabilities better than you!

Start your fitness journey with our first menu which covers weeks 1-4. We’re fully behind you, every step of the way. Happy new [fitness] year!

lose belly fat waist measurement - shutterstock

Leg Press Machine Workout Guide

Leg Press
leg press female fitness-workout guide

The leg press exercise machine isolates and stimulates your quads, glutes and hamstrings and helps your legs grow to their full potential. Build key muscles in your legs and embrace an effective fat loss tool when you start working out on the seated leg press machine.

Ready for the best leg press exercises for every level of gym goer? Our Leg Press Machine Workout Guide will support you to a higher level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

At your local Xercise4Less gym you can work out at any of our 20 leg stations. Sit down with one of our friendly expert Personal Trainers to work out the right spot to include a leg press session in your individual exercise plan. Transform your fitness ambitions when you take on this lower body leg press gym guide today.

Work Your Lower Body with This Leg Press Exercise Session

With this Xercise4Less Leg Press Machine Workout Guide you’ll get a full lower body functional workout as part of your normal leg strengthening routine or a machine circuit workout. Start your fitness journey with a bang using the following leg press gym exercises: When using the leg press machine, pay attention to your form to maximize its strength-building benefits and prevent injury. Get the most out of your leg press machine routine by not trying to lift more weight than you should. If you can’t control the leg press movements, you should reduce the weights. Keep your buttocks on the leg press seat and don’t place your hands on your knees. Keep your head against the seat back and follow through the entire range of motion without lifting your hips during the leg press exercise. Don’t be concerned if you’re having difficulty getting comfortable working out on a leg press machine. Our Personal Training staff will be on hand in your local Xercise4Less gym to show you how to adjust the leg press safely before starting. You’ll always be able to work out on the leg press machine as every one of our gyms is fully equipped with 20 leg stations for our members. Read on for more detailed instructions on how to get the most from these lower body leg press exercises.
high feet leg press female fitness-workout guide

A Terrific Standard Leg Press Session

Put pressure on your lower body and benefit from this Standard Leg Press exercise.

Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 Standard Leg Press reps and repeat in 3 sets.

The High Feet Leg Press for a Lower Body Machine Workout

By varying your foot position while on the leg press machine you can emphasize different muscles.

In the High Feet Leg Press you place your feet higher up on the foot pad to encourage the hamstrings and glutes to activate, which takes stress off the quads. This is a great leg press machine substitute for deadlifts and hamstring curls.

Do 15-25 High Feet Leg Press reps and repeat in 3 machine sets.

Supercharge your Lower Body with a Low Feet Leg Press

Strengthen your knee and hip joints with this Low Feet Leg Press session.

Place your feet low on the leg press machine foot pad to shift the stress of the exercise onto the quads. This is a great substitute for squats.

Do 15-25 Low Feet Leg Press reps and repeat in 3 machine sets.

low feet leg press male fitness-workout guide

Narrow Stance Leg Press Exercises

Energise your leg muscles with a session of Narrow Stance Leg Press reps.

Bring your feet closer together to work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this leg press variation will be. 

Do 15-25 Narrow Stance Leg Press reps and repeat in 3 sets.

Develop Your Legs with a Wide Stance Leg Press

Finish off your leg press machine exercise session with this Wide Stance Leg Press set.

Place your feet further apart than the narrow stance leg press and push the exercise emphasis on to your inner quad muscles. This leg press machine move has similar benefits to a standard sumo squat.

Do 15-25 Wide Stance Leg Press reps and repeat in 3 sets.

Join Xercise4Less Gyms for the Best Leg Press Machine Workouts

Use this Leg Press Machine Workout to start transforming your lower body at your local Xercise4Less Gym. If you’re not already one of our gym members, you’re really missing out. Not only is our gym membership able to access 20 leg stations in every gym, but they’re part of a real community of likeminded fitness enthusiasts at all levels of fitness. On hand in each fitness centre are friendly Personal Trainers happy to help guide you to the next level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

The latest leg press equipment and a supportive gym community are just part of the Xercise4Less Gyms experience though. We work hard to create the right environment for all our members, female and male, exercise beginner and gym veteran. However you want to work out, you can exercise more easily at an Xercise4Less gym than anywhere else. Choose from a dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. As an Xercise4Less gym member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to start shaping your real body.

Join Xercise4Less Gyms today and begin your journey towards a higher level of health and wellbeing the right way; the Xercise4Less way.

Leg Extension Machine Workout Guide

Leg Extension
Leg Extension

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.

New Year Fitness Resolutions

group fitness christmas dinner blog
fitness 12 days of Christmas 2019

Six New Year’s Fitness Resolutions You’ll Stick To

Ready for the fresh start of a New Year? You’ve eaten and drunk your way through December, and you know that January 2020 is the perfect time to make some health and wellbeing changes. You know too that those New Year fitness resolutions will have faded away before the end of that first month. For all your good intentions, your good resolutions will have failed their fitness test.

Unless.

Unless you’re a member of Xercise4Less Gyms! Take a look at our 6 New Year’s Fitness Resolutions You’ll Stick To and find achievable exercise ambitions that will survive the whole of 2020. Read on for New Year resolutions that will rejuvenate your fitness journey and help you accomplish the workout targets you want.

1: Look Forward to Your New Fitness Year

Start off your New Year of improved fitness by celebrating your exercise accomplishments of the last year. No matter if your progress has been small or large, give yourself a handsome clap on the back and then plan for the new fitness year. Make your health and wellbeing goals for this year simply being better than last year. Narrow your fitness targets to just eating better. Or losing weight. Or being more active. Don’t try and achieve everything all at one. With manageable goals you’ll find it far easier to stick to your fitness resolutions as you move through the year. Above all, make your fitness resolutions about you and not about trying to impress other people. Workouts fuelled by your own desire to get fitter will be much easier to maintain right throughout 2020.

2: Resolve to Start Small

The second day of our Christmas workout routine and there are no turtle doves but turtle dove squats and 12 repetitions for you to do. Stand with your feet shoulder width apart, feet pointing outwards. Bend at the knees, pushing the hips back but keeping your torso straight. Keep squatting until your thighs are parallel to the ground. Stand back up and repeat to get your Xmas season off to a healthy start.

3: Aim for Better Fitness Not Perfect Workouts

Gradual and continuous fitness improvement will help you last through the year. Aim for better workouts and avoid trying for the perfect session. Plan for your fitness programme to go wrong at some stage and plan what you can do to change your workout routine up. Busy lives and work commitments can sometimes get in the way of your fitness but don’t worry, you just need exercise consistency over time to progress. Leading a more active life isn’t going to happen overnight. Just focus on getting better little by little and you’ll find yourself sticking to your New Year fitness resolutions.

4: Schedule Your Gym Time in the New Year

Make the time for working out by scheduling your workout on your calendar. Set your phone alerts to remind you of your next gym session and prepare a backup plan for exercising on those days when you feel too tired or too busy at work to go to the gym. When you schedule a workout, you’re far more likely to go through with it. Make sure your exercise schedule is sustainable with your current work and family routine.

5: Lean on Our Gym Community

We talk a lot about community at Xercise4Less Gyms but that’s because we know how much of a support it can be. When you’re taking on some New Year fitness resolutions, don’t miss out on the communal support offered by our encouraging personal fitness trainers and friendly gym members. Wherever you are on your fitness journey it’s always valuable to get the expert advice of a personal trainer in a one-to-one session or boot camp. Find a reliable exercise buddy from our gym community and you’re also less likely to miss a session and more likely to stick to your New Year fitness goals.

6: Make Fitness Fun in the New Year

Working out may not always feel like fun but when you enjoy your exercise session you’re much more likely to stick with it. Find a way of exercising that you enjoy, and you’ll find it easier to keep your fitness resolutions right through 2020. If you hate running on the treadmill, work out in our functional fitness area. Feel constrained by resistance machines? Start lifting in our free weights zone. Try some of our fun group fitness classes and benefit from the endorphins of a sweaty class of Les Mills BODYCOMBAT or the stress release of a Yoga class in your local gym. Choose workouts that will have you coming back for more, New Year after New Year.

group mountain climb push up fitness training

New Year’s Resolutions that will Work Out

Exercise whenever you can and work out however you can, and you’ll keep on track for improved fitness in the New Year. With our 6 New Year’s Fitness Resolutions You’ll Stick To you’ll focus on making fitness fun and your exercise programme manageable. Work out in the boxing ring or in the supportive environment of our Ladies Only Gym Zone; enjoy the company of friendly gym members or the motivation of expert personal trainers in group fitness classes. Xercise4Less Gyms provides every tool you need to stick to your New Year fitness resolutions and achieve your exercise goals in 2020.

group sumo squats core strength fitness

A tasty workout routine fit for Christmas dinner

group hiit fitness workout xmas dinner blog

Enjoy your Christmas dinner after these tasty workouts

Everyone looks forward to their Christmas dinner, don’t they? Succulent roast turkey, moreish roast potatoes, Yorkshire puddings, plum pudding, pigs in blankets, add in a couple of glasses of wine and you have a festive dinner table to remember. Are you aware though of how many calories you’re actually consuming? British Christmas dinner eaters will typically get through over 6,000 calories on the 25th of December. To burn off what is two days of calories for a man, you’d need to run a half marathon, brave the freezing sea for a five hour swim or take on four hours of body squats.

If you can’t indulge at Christmas, when can you? At Xercise4Less Gyms we’re no Christmas grinches so we want to help you get dump those Xmas dinner calories but how?

group hiit fitness workout xmas dinner blog

Our Spirit of Christmas Fitness Session

We’re afraid that the annual Christmas Day Walk won’t quite manage to crunch those 6,000 calories so it’s just not possible to have your Xmas cake and eat it too! Instead here’s a 20 minute high intensity HIIT session to start working off your Christmas dinner. Complete these calorie-burning exercises in order and repeat four times. Work out hard for 40 seconds and recover for 20 seconds in between each set.

Christmas Belly Burpees

From a standing position squat down and place your hands flat on the floor in front of you. Kick both legs out straight behind you to be in a plank position. Bring both legs back in towards your chest placing your feet flat on the ground. Reach your arms over your head and jump upwards to complete one rep. Now you can enjoy that Yuletide log.

Little Drummer Boy Lunges

Standing with your upper body straight and your core engaged, stretch one leg in front and the other behind, lower your hips until both legs are at a 90 degree angle and push back up. Repeat on other side to offset the Christmas dinner calories.

Jolly Jumping Jacks

Stand with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position and repeat to burn off the seasonal excess.

Santa Shoulder Taps

Start to work off your Christmas dinner with Santa Shoulder Taps. Start in a kneeling-plank position with your legs hip-width apart and your ankles crossed. Keeping your body straight, tap your left hand on your right shoulder before returning to start. Alternate this movement with opposite arm to finish your first rep.

Christmas High Knees Up

Stand up straight and place your feet about hip-width apart. Bring one knee up as close to your chest as possible then drop it back down and repeat on the other side. Do these Xmas High Knees with a hopping motion, staying on the balls of your feet the whole way through the exercise.

Fitness All Year Round

Now that you’ve worked off your festive over-indulgence, don’t stop. Keep moving forward on your fitness journey with the help of the inclusive Xercise4Less gym community and our fantastic gym facilities and exercise classes. Now you have no excuses not to work out the whole year round. Remember exercise isn’t just for Christmas!

all round fitness xmas dinner blog

Fitness Workouts 12 Days of Christmas

fitness 12 days of Christmas 2019

On the first day of Christmas, Xercise4Less Gyms sent to you….12 days of fitness that will keep your Xmas belly at bay! Before you get bogged down in Christmas party season and all its indulgences, why not ensure that you don’t have to wear a huge Xmas jumper until New Year? We propose a bodyweight exercise routine that will give you twelve days of Christmas fitness to offset that Yuletide log or box of Quality Street. By the end of our festive days of fitness you’ll be doing 12 exercises four times in a full-body workout. Read on for our fat-burning Xmas exercise session, the Xercise4Less 12 Days of Christmas Fitness.

Here's our fitness exercises for the 12 days of Christmas.

Day 1: A Partridge Plank

On this first day of Christmas fitness you can prepare for the festive party season with a Partridge Plank for 30 seconds. Take up a push up position but keep your elbows at a 90 degree angle and leave your forearms resting on the floor. Your body should be in a straight line from your head to ankles.

fitness 12 days of Christmas 2019

Day 2: Turtle Dove Squats

The second day of our Christmas workout routine and there are no turtle doves but turtle dove squats and 12 repetitions for you to do. Stand with your feet shoulder width apart, feet pointing outwards. Bend at the knees, pushing the hips back but keeping your torso straight. Keep squatting until your thighs are parallel to the ground. Stand back up and repeat to get your Xmas season off to a healthy start.

squat fitness exercises

Day 3: French Hen Push Ups

You’re not getting three French hens on this third day of Christmas but you’re adding a third component to your twelve day workout with 12 push ups. A proper festive push up means taking a plank position. Then lower your body to the ground and push back up while keeping your body as straight as possible and keeping your Christmas season on a healthy track.

core fitness push ups

Day 4: A Christmas Knees-up (to chest)

Forget four calling birds, step forward an alcohol-free knees-up as you add 12 reps of Knees-up to chest. Drive your right knee up to your chest and quickly place it back on the ground for 12 reps, then do the same with your left knee. Feeling tired? You’re not even half way through our festive fitness session yet!

Day 5: Lunges to Light Up Your Christmas

On the fifth day of our Christmas fitness season, who needs 5 golden rings when you can do 12 lunges? On each leg. Standing with your upper body straight and your core engaged, stretch one leg in front and the other behind, lower your hips until both legs are at a 90 degree angle and push back up.

circuit training workout - lunge

Day 6: Snow-Capped Mountain Climbers

Half way through our festive fitness routine and don’t think six geese a-laying, think snow-covered mountain…climbers. Take up a push up position with your arms straight up off the ground and bring your right knee forward under your chest, with your toes just off the ground. Return to your push up position and switch legs, bringing the left knee forward. That’s a mountain climber for Christmas.

group mountain climb push up fitness training

Day 7: Christmas Swan Squats

Swimming with seven swans isn’t very practical so our Christmas fitness workout now adds 12 Sumo squats. Stand with your feet slightly wider than hip-width apart with your toes pointing out to the sides. Bend your knees and sink your hips down until your thighs are parallel to the floor. Drive through your heels back to the starting position. That’s one rep to keep you fit throughout the Xmas season.

group sumo squats core strength fitness

Day 8: Snowman Sit-ups

Xercise4Less Gyms may not be your true love by this eighth day of Christmas fitness but all we’re asking for is 12 more sit-ups. At least there are no maids a-milking! Lie on your back with your arms crossed over your chest and your knees slightly bent. Raise your upper body off the floor by engaging your abdominal muscles and touching your elbows to your thighs before lowering back down. It’ll make getting up from the dinner table a little easier this Christmas.

men's sit up fitness exercise

Day 9: Santa Star jumps

You won’t be dancing with any of those 9 lovely ladies but on the ninth day of Christmas fitness you will be jumping, star jumping. Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Then jump up, raising your arms and legs out to your sides. Keep going for 12 in total.

jumping jacks - warm up exercise blog

Day 10: Festive Leg Raises

On the 10th day of Christmas our fitness lords are leaping, and we want you to take on 12 leg raises Lie on your back, legs straight and together. Keeping your legs straight, lift them up towards the ceiling until your posterior comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up and repeat for twelve.

woman leg raises fitness training

Day 11: Bear Crawls for Christmas

Only two more days until our festive fitness session comes to an end and then you can dive into those Christmas sweet boxes. On the 11th day of Christmas fitness, we want you to crawl like a bear. Place both hands on the ground about three feet in front of you and step forward with one hand and then forward with the opposite foot and vice versa. Crouch down with your hands in front of you shoulder-width apart and feet behind you with hips up in the air and eyes forward. Crawl forward starting with your right hand and your left foot following with the left hand and the right foot. Take four steps, then turn around and bear walk back. Just don’t let the 11 pipers piping scare your inner bear away.

group bear crawls fitness strength exercises

Day 12: Christmas Burpees

You’ve made it to the 12th day of Christmas, no wonder those 12 drummers are drumming! Finish off our fitness festive season with 12 burpees. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Squat down and place your hands flat on the floor in front of you. Shift your weight onto your hands and jump your feet back to land on the balls of your feet in a plank position. Jump your feet back so that they land just outside of your hands. Reach your arms over your head and jump upwards. Repeat immediately. Now you have our full permission to really enjoy Christmas!

group fitness training burpees

Transform Your Gym Experience with these 2020 Fitness Trends

Group Fitness Classes in 2020

Group exercise classes have been popular in our gyms for a long time but that’s because they’re so effective in getting you fitter whether they’re cardio-based classes, indoor cycling or dance-based fitness session. In 2020 it’s predicted that fitness classes will be even more popular amongst gym goers particularly because of their social aspects. The way we socialise with friends or spend time with work colleagues is set to change in the next year with a trip to the gym tipped to replace a trip to the pub especially for Millennials and Generation Z. Group fitness classes are not just a great way to reduce some of the anxiety of exercising alone in a gym but you also learn new workout techniques, keep your fitness programme fresh and commit to going to the gym on a more regular basis. Check out our exciting exercise class timetable with up to 40 inclusive fitness classes every week free as part of your Xercise4Less gym membership.

2020 Functional Fitness Training

Group exercise classes have been popular in our gyms for a long time but that’s because they’re so effective in getting you fitter whether they’re cardio-based classes, indoor cycling or dance-based fitness session. In 2020 it’s predicted that fitness classes will be even more popular amongst gym goers particularly because of their social aspects. The way we socialise with friends or spend time with work colleagues is set to change in the next year with a trip to the gym tipped to replace a trip to the pub especially for Millennials and Generation Z. Group fitness classes are not just a great way to reduce some of the anxiety of exercising alone in a gym but you also learn new workout techniques, keep your fitness programme fresh and commit to going to the gym on a more regular basis. Check out our exciting exercise class timetable with up to 40 inclusive fitness classes every week free as part of your Xercise4Less gym membership.

HIIT Your Fitness Targets in 2020

High-intensity interval training (HIIT) has been popular for a while, after all who doesn’t love a workout that doesn’t last for hours! But in 2020 it will remain a key fitness trend. You can benefit from plenty of HIIT classes at your local gym as you work out for short bursts of maximum intensity exercise followed by a short period of rest. Burn lots of calories in a short time, reduce your blood pressure and keep your metabolic rate up for hours after a HIIT gym session. Taking on a HIIT class is just a great way of going to the gym regularly without having to take too much time out of your busy day.

Training Smarter in 2020 with Free Weights

We’re not fortune tellers at Xercise4Less Gyms, but we could see this future fitness trend coming! With our dedicated free weights area packed with barbells, kettlebells, dumbbells, and medicine balls you won’t have to hang around to lift free weights during your trip to the gym. Free weight exercises allow you to strengthen your body’s stabilizing muscles and load each side of your body equally preventing muscle strength imbalances. Free weight sessions are also very helpful for every day functional fitness. No wonder training with free weights is predicted to be a key fitness trend in 2020.

Personal Training to Transform Your Fitness Journey in 2020

A long-time favourite in any list of fitness trends, in 2020 personal training is tipped to be a key part of everyone’s exercise plans. One-on-one training with a personal fitness coach helps create a sense of accountability and allows you to really evaluate your fitness journey at every stage. Exercise more effectively with workouts specific to your individual exercise goals and to your current fitness levels. Expert personal trainers can act as a mentor on your fitness journey and provide you with all the tools you need from training goals to meal plans. As part of your Xercise4Less gym membership you get a free one to one session with a personal fitness trainer, but you can also benefit from further personal training sessions in your local gym or take part in our fantastic boot camps led by our fitness instructors.

Working Out with Wearable Tech in 2020

You probably have wearable fitness technology on you as you read this and in 2020, you’ll pay even more attention to wearable tech and fitness trackers. Exercise data ranging from sleep patterns to heart rate will play an increasing role in achieving your fitness goals. You can look forward to more innovative fitness apps and fun group classes that use technology to improve your workout experience. Think group exercise classes making the most of wearable tech, VR technology, and fitness apps. You can already enjoy Virtual Cycling classes in some Xercise4Less gyms and advancing technology will continue to shape your fitness in 2020.

Fitness for the Long Term with Xercise4Less Gyms

Interesting as future fitness trends are, we’re a firm believer in the long term when it comes to health and wellbeing. Xercise4Less Gyms aims to be with you on every stage of your fitness journey wherever you’re starting from and no matter how long it takes to reach your destination. You can always depend on our real dedication to providing you with whatever you need to transform your body in 2020 from the latest group exercise classes to innovative fitness zones like the Ladies Only Gym Zone.