Elizabeth, Xercise4Less Sunderland

Elizabeth Sunderland Jan2020

Elizabeth C, a Sunderland Gym Member

Elizabeth-Customer-Testimonial
Gym Member Star Rating:
5/5
I love the classes and take part in them everyday, there is a great variety of different types of classes and suitable for all ages to participate. Being a lady in my late 60’s I feel 10 years younger by coming to Xercise4Less Gyms over the past few years.
Elizabeth Sunderland Gym - Jan 2020
Elizabeth C
Sunderland Gym Member

Dorothya, Xercise4Less Gym Sunderland

Dorothya Sunderland Jan2020v2

Dorothya, a Sunderland Gym Member

Dorothya-Customer-Testimonial
Gym Member Star Rating:
5/5
The gym has everything I need to achieve my goals and in my 4 years here I have never thought of looking elsewhere, great range of equipment which has helped me build muscle and get into great shape. The choice of free weights is what I love the most and the staff are supportive and friendly.
Dorothya Sunderland Gym - Jan 2020
Dorothya T
Sunderland Gym Member

Bill, Xercise4Less Leeds North

Bill Leeds Jan2020 .jpg

Bill F, a Leeds North Gym Member

Gym Member Star Rating:
5/5
I originally joined Xercise4Less seven months ago to get back into shape for my goddaughters wedding. To date I have lost over two stone and been able to get back into a lovely suit that I haven’t been able to wear for years. Thanks to all the team at Leeds North for their patience and help especially Danielle who has been a ray of sunshine on the dismal days that I come and don’t feel like doing anything. Cheers, Bill F.
Bill Leeds North Gym - Jan 2020
Bill F
Leeds North Gym Member

How to Lose Weight with HIIT Exercise Sessions

HIIT workout intro image

How to hit your fat loss targets? Use HIIT!

Lose weight faster with some High Intensity Interval Training at your local Xercise4Less gym; it’s simply one of the best weight loss tips we can give you. You’ll see an increase in both lean muscle mass and an improvement in calorie burn with a successful HIIT weight loss routine. With a HIIT workout you set yourself up for successful fat burning every time you exercise. Achieve more calorie burn in just 15 minutes of HIIT than in an hour jogging on the treadmill. It’s that helpful in your quest to lose weight quickly.

Not only do you burn more calories during a HIIT workout you’ll increase the rate of your metabolism and lose more fat in the 24 hours after your high intensity workout than you would after any steady-state exercise. You won’t lose muscle either as the intense nature of your HIIT fitness session ensures most of the weight lost comes from existing fat stores. You even strengthen your heart muscles and you won’t have a chance to get bored either. So, where do you start? Here are some suggestions for how you can put HIIT to the test at your nearest Xercise4Less gym.

Accelerate Fat Loss with a Stationary Bike Sprint

HIIT really works when you want to slim down and a Stationary Bike Sprint will work your quads and hamstrings intensively. Put some resistance on your spin bike before you start to really add to the intensity. For this HIIT fat burner you pedal as hard and fast as you’re able for a full 30 seconds. Just keep focused on pedalling at a fast pace for that time. Then turn the bike wheels over slowly for 60 seconds at an easy pace and then back to the fast pedal. Repeat for 10-20 rounds, depending on how long you want your HIIT session to be. Let the weight loss begin!

Fight Weight Gain with Battle Ropes

Blitz your belly fat with Battle Ropes at an Xercise4Less Gyms near you. This HIIT exercise couldn’t be simpler or more effective in the fight against weight gain. The key here is to keep going at a really fast pace to get your heart racing. Grip a pair of battle ropes and start some battle rope slams or waves for 30 seconds. Rest for 60 seconds. Repeat your battle rope moves for 10 rounds and learn exactly why this is such a good way to lose weight.

battle ropes hiit fitness blog

Incinerate Calories with the Rowing Fat Burner

The Rowing Fat Burner will leave you breathless and your abs and glutes furiously melting calories. Sit on a rowing machine in your Xercise4Less gym and set the distance for 2,000 metres. Row for 60 seconds and then get off the rower at 1:00. Do 5 hollow rocks then immediately sit back on the rower and start rowing until the time is 2:00. Get off the rowing machine and then do 6 hollow rocks. Start rowing again. Continue this HIIT cycle until you have rowed all 2,000 metres, adding one hollow rock each time. By the time you finish you’ll certainly feel the calorie burn!

The Calorie Burning Treadmill Sprint Interval

If you want a leaner and more toned body, you want the fat burning properties of a Treadmill Sprint Interval. This HIIT session is easy to apply and very effective for shedding weight. Start off with a 3 minute jog to warm up and then sprint as fast as you can on the treadmill for 15-20 seconds. Jog at a slow pace for 60 seconds before sprinting again for 15-20 seconds. Repeat this HIIT routine for 10 rounds and you’ll end up with 15 minutes of pure fat loss.

running on a treadmill hiit blog

HIIT Weight Loss Results with Xercise4less Gyms

Smash your fitness targets with Xercise4Less Gyms. We don’t just provide impressive gym facilities like our Ladies Only Gym Zone or Combat Zone with MMA cage; we offer new members a real gym community of friendly members and expert personal trainers ready to support your weight loss programme. Enjoy HIIT sessions of your own creation or work with our personal fitness staff in up to 40 inclusive exercise classes in our spacious fitness studio. Anything you need to help you lose weight quicker is available at your local Xercise4Less gym.

2020 Fitness Trends

Fitness Trends 2020 - Sam Chia Rower

Transform Your Gym Experience with these 2020 Fitness Trends

At Xercise4Less Gyms we’re on a mission to help our members achieve their exercise ambitions this year and every year. As part of that desire to accelerate your fitness journey, we bring you the latest fitness trends expected to dominate the year. From wearable tech to group training and personal exercise sessions here are some 2020 fitness trends to keep you motivated and active in the New Year.

Fitness Trends 2020 - Sam Chia Rower

Group Fitness 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. 

group sumo squats core strength fitness

2020 Functional Fitness Training

Functional training is predicted to really appeal to gym goers in 2020. Improving your balance and coordination while building strength through functional training will become much more popular in the next year. Increased functional fitness through squatting, lifting, pulling, etc. ensures a healthier and more injury-free future for all gym goers but particularly for older adults. As you’d expect, we’re bang on fitness trend here with the functional fitness zone in your local gym!

get rid of your love handles - plank

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.

battle ropes hiit fitness blog

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.

free-weight-hammer-curl

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.

Fitness Trends 2020 - Sam Chia

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.

Treadmill Workout Guide

Treadmill
Best Exercise Machines To Lose Belly Fat - Treadmill

Ready for a quick and effective treadmill workout? Check out the Xercise4Less Full Body Treadmill Workout Guides to get fitter faster with cardio. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Supercharge your health and wellbeing by running or walking on the 26 treadmills in each of our gyms.

Burn calories, increase your speed and build strength with this total body treadmill workout session. Don’t get stuck with the same old tired treadmill running routine. Add some efficient cardio to your Xercise4Less fitness programme with these treadmills exercise variations.

Challenge Your Whole Body with a Treadmill Workout

Spice up an old running routine or start from scratch with this Xercise4Less Full Body Treadmill Workout Guide using the following treadmill variations:

Treadmill 30-second Sprint Intervals

Treadmill Walk the Hills/Run the Flats

Treadmill Side Stepping Workout

Treadmill Pyramid Workout

 

Choose one or two of these treadmill routines for some sweat soaking cardio. Run at a consistent pace when you’re working out on our treadmills, there’s no need to avoid potholes or lampposts as you run towards your fitness goals! Need any help with treadmill technique or running suggestions? Just try our friendly Personal Trainers, they love to advise and motivate our gym members. You won’t have to wait around either when you want to use a treadmill at an Xercise4Less gym. We provide our membership with 26 treadmills in each of our fitness centres.

Read on for more detailed instructions on how to get the most from these full body treadmill fitness sessions.

30-Second Sprint Intervals

Boost your metabolism and improve your running speed with these Full Body Treadmill 30-second Sprint Intervals.

Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes to warm up your muscles for the treadmill workout. Pick up the pace to a hard effort for 30 seconds. Recover with 90 seconds of easy jogging. Repeat the sprint/recovery treadmill intervals 9 more times. Finish with a 4-minute cooldown at an easy jog or brisk walk pace.

Full Body Treadmill 30-second Sprint Intervals time is 30 minutes.

Complete Body Workout with Treadmill Walk the Hills and Run the Flats

Hammer your glutes with this highly effective incline treadmill running exercise. Try the Treadmill Walk the Hills/Run the Flats to energise your whole body.

Start with a 5-minute warm up of easy jogging or brisk walking. Increase the incline on the treadmill to 1% and walk for 1 minute. Lower incline to 0% and run at a comfortable pace for 1 minute. Increase the incline to 2% and walk for 2 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 2 minutes. Increase the incline to 3% and walk for 3 minutes. Lower incline to 1% and run at a comfortable pace for 3 minutes. Increase the incline on the treadmill to 4% and walk for 4 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 4 minutes. Finish with a 5-minute cooldown of easy jogging or brisk walking.

Full Treadmill Walk the Hills and Run the Flats time is 30 minutes.

Whole Body Treadmill Side Stepping Workouts

A Full Body Treadmill Side Stepping Workout really works your glutes and quads and works up a good sweat. This treadmill workout combines running and walking with some side shuffles.

Warm up by walking at an easy pace on the treadmill for one minute. Continue warming up with an easy jog for 4 minutes. Return to walking pace and then, as you hold onto the side rail of the treadmill, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Continue side stepping for 30 seconds and then return to walking forward. Move to an easy running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side. Continue with 2 minutes easy running/30 seconds of side shuffles until you’ve working out on the treadmill for 20 minutes. Finish with a 5-minute cooldown at an easy jogging or brisk walking pace.

Full Treadmill Side Stepping Workout time is 30 minutes.

Treadmill Pyramid Workout for a Total Body Blast

Burn loads of calories with this Full Body Treadmill Pyramid Workout combining running and walking intervals.

Start with a 3-minute warm up of easy jogging or brisk walking on the treadmill. Then do the following treadmill intervals:

30-second sprint/30-second walk and 1-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

4-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 1-minute sprint/1-minute walk

30-second sprint/30-second walk. Finish with a 2-minute cooldown of easy jogging or brisk walking on the treadmill.

Full Body Treadmill Pyramid Workout time is 30 minutes.

Join Xercise4Less Gyms for Incredible Treadmill Workouts

At Xercise4Less Gyms we’re keen that you focus solely on getting fitter as fast as you can. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides 26 treadmills so you can blast calories with intensive running sessions at a time that suits your schedule. Use this Full Body Treadmill Workout Guide to supercharge your fitness programme with these exciting variations on running or walking on treadmills.

Offering all this exercise equipment for every fitness level, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user is only part of the workout experience at the People’s Gym. Hit your fitness goals in our dedicated Ladies Only gym zone, in our special Spin studio, combat area or in our inclusive functional fitness space. The Xercise4Less gym membership also benefits from free group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and motivate. Or try our incredible Body Transformation Camps and Boot Camps to start your fitness journey with a real bang.

Join Xercise4Less Gyms today and see how treadmill training, cardio workouts and weight sessions can lift your level of fitness to the optimum.

Stationary Bike Workout Guide

Stationary Bike
Stationary Bike

Our Xercise4Less Gyms Stationary Bike Workout Guide will help you get the most out of the exercise bicycle and target your lower body. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find enough stationary bikes or gym bicycles to pedal your way to improved fitness and strength in any Xercise4Less gym.

Combine this lower body Stationary Bike workout session with our 16 bikes upright and recumbent bicycles to improve your endurance and burn body fat. Don’t miss out on the calorie blasting benefits of an indoor exercise bike session. Make sure you include this Stationary Bike Workout in your Xercise4Less exercise programme.

Work Your Lower Body with Stationary Bike Exercises

Stationary bikes can be highly effective training tools when you use upright exercise bike variations like the following:  

Stationary Bike 30-minute Exercise Workout

Stationary Bike Speed Workout

Stationary Bike Fat Loss Workout

Stationary Bike Endurance Workout

 

Before you start riding your stationary cycle, make sure you adjust the seat height so that it reaches hip level when you’re standing next to it to avoid putting unnecessary strain on your joints, knees in particular. Make sure too that you don’t have to stretch too far for the handlebar and adjust the gym bicycle’s handlebars if adjustable. Your seat should also be far enough away from the handlebars that the front of your knee sits directly above the middle of the pedal.

If you need any help with getting set up on an indoor exercise bike in your local Xercise4Less gym, just ask any available Personal Trainer who’ll be happy to advise. Xercise4Less gyms are stuffed with all the stationary exercise bikes you need to achieve real full body results. With our stationary bike workout guide you can choose from 16 upright and recumbent bikes in each Xercise4Less gym to transform your lower body.

Read on for more detailed instructions on how to perform these lower body stationary bike trainer variations correctly.

Lower Body Stationary Bike 30-minute Exercise Workout

A stationary bike is perfect for both HIIT high intensity training sessions and for general cardio workouts. The Stationary Bike 30-minute Exercise Workout is a Tabata-style workout, so you work in blocks of 20 seconds all-out effort and 10 seconds recovery.

Start with a 5 minute warm-up on the stationary bike, going at a fast speed with low resistance. Then cycle for 20 seconds with medium resistance, then lower the resistance for 10 seconds. Repeat the gym bicycle exercise eight times, then recover for 1 minute by cycling with low resistance.

Repeat in 3 more Stationary Bike 30-minute sets before warming down for 5 minutes cycling slowly and removing resistance gradually.

Stationary Bike Speed Workout Session

Your fitness levels will be benefit from the Stationary Bike Speed Workout with this low-impact exercise that gradually strengthens your lower body.

Warm up for 10 minutes at low cycling cadence and low resistance on the indoor exercise bicycle. During the next 10 minutes, sprint for 6 seconds every minute on the minute. For 11-20 minutes of your stationary bike workout, cycle hard for 60 seconds followed by 60 seconds easy pace. Keep your top effort level around 9 RPE or 80-90% of your Maximum Heart Rate (MHR). Warm down for 10 minutes, with the final 5 minutes of your Stationary Bike Speed Workout at low cadence and low resistance.

Stationary Bike Fat Loss Workout for Your Lower Body

Cycling on an upright exercise bicycle in this Stationary Bike Fat Loss Workout improves muscle metabolism, especially for the benefit of buttocks, thighs and calves.

Warm up for 5 minutes at low cadence and low resistance on your stationary exercise bike. During the next 5 minutes, cycle with a high cadence but at low gym bicycle resistance. For the 5-10 minutes of your stationary bike workout, try low cycling cadence and high resistance. In the next 5 minutes, work out with Tabata sprints entailing 20 seconds all-out effort, followed by 10 second recovery for eight times in total. Warm down for 5 minutes, at low cadence and low resistance to finish your Stationary Bike Fat Loss Workout.

Stationary Bike Endurance Workout Exercise

We finish the best exercise bicycle workout guide with the Stationary Bike Endurance exercise.

Warm up for 5 minutes at an easy exercise bike pace. During the next 5 minutes, cycle at 50-60% MHR. For the 5-10 minutes of your stationary bike session, work out at 60-70% MHR. In the next 5 minutes, cycle at 70-80% MHR. For minutes 15-17min push yourself to 80-90% MHR. During the final 17-25min: Let your MHR drop to 60-70% then ramp it back up to 80-90%. Keep going until it goes over 90%. Then drop it back to 60-70% MHR and repeat the process for a total of 10 minutes. Warm down for 5 minutes at an easy cycling pace to finish your Stationary Bike Endurance Workout.

Join Xercise4Less Gyms for the Best Stationary Bike Workouts

Whatever you need to get fitter faster, we provide at Xercise4Less Gyms. That’s not just 16 stationary and recumbent bikes but over 400 pieces of exercise equipment in your local Xercise4Less gym. Use this Stationary Bike Workout Guide to improve your health and wellbeing with intensive cardio exercise and lower body strengthening sessions.

If you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, the People’s Gym offers the perfect exercise environment to ensure you achieve your fitness ambitions. Xercise4Less gym membership includes access to a private Ladies Only gym zone, dedicated Spin studio, energising combat zone as well as an effective functional fitness space. As one of our gym members you also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions with friendly Personal Trainers on hand to motivate you. Alternatively, kickstart your fitness journey with our fantastic Body Transformation Camps and fat loss Boot Camps.

Join Xercise4Less Gyms today and find the perfect starting point for your journey towards peak fitness at the best local gym in your area.

Rowing Machine Workout Guide

Rowing Machines
Rowing Machines

Use this Xercise4Less Full Body Rowing Machine Workout Guide to increase fat loss, build muscle, and improve your functional speed and endurance. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the perfect place to start your fitness journey as you row towards transformed health and wellbeing.

With this full body rowing machine workout session, you can really challenge yourself with high intensity cardio exercises. Always make sure the rowing machine is part of your Xercise4Less fitness plan as there are tremendous crossover benefits to other exercises including lifting weights. Start working towards your fitness goals as you work out on the rowing machine.

Work Out Your Full Body with Rowing Machine Exercises

Give your all to rowing as you use this Xercise4Less Full Body Rowing Machine Workout Guide using the following row machine variations:

 

Rowing Machine Row Repeats

Rowing Machine Build Endurance

Rowing Machine Burn Fat

Rowing Machine Time Trial

 

Choose one or two of these rowing routines and really work up a sweat. Make sure you master the proper rowing stroke first though to make the best use of our rowing machines. Each rowing stroke has two parts: the drive and the recovery. Start the drive by pushing your feet down to straighten your legs, keeping your arms straight and gripping the handle firmly. When your legs are almost fully straight, drive your elbows back to bend your arms and bring the rower handle powerfully towards your chest. At the end of the drive your torso should be leaning back slightly with your elbows behind your body. Recovery begins as you reverse the movement back to the start, bending your knees and sliding the seat back towards your heels.

If you have any questions about rowing machine technique, our friendly Personal Trainers will be around to advise and guide you where necessary. You’ll also have access to multiple rowing machines in your local Xercise4Less gym, so you won’t have to stand around waiting to start rowing. All of our fitness centres offer over 400 pieces of exercise equipment to transform your real body including lots of rowing machines.

Read on for more detailed instructions on how to perform these full body rowing machine exercises correctly.

Full Body Rowing Machine Row Repeats

Tone your real body and build muscle with a Rowing Machine Row Repeats session.

Put the rowing machine damper setting at 10, then position yourself correctly and safely on the rower with feet securely fastened and an overhand grip on the bar. Make sure the screen is on and that the time and distance data are clearly visible. Row for five minutes at a comfortable pace, then row for 250m as fast as possible, while maintaining proper rowing form. Rest for 60 seconds, then row another 250m at maximum effort.

Repeat for a total of ten all-out 250m rows.

Full Body Rowing Machine Build Endurance Workout

As the name suggests, this rowing exercise, the Rowing Machine Build Endurance, is all about increasing your physical stamina.

After an easy-pace five-minute warm-up, row for 20 minutes at the highest rowing effort level you can consistently maintain.

rowing machine workout - losing belly fat blog

Blast Calories with the Rowing Machine Burn Fat Exercises

Blow off some calories with this fantastic high-intensity interval-style cardio session, the Rowing Machine Burn Fat exercise.

Warm up with an easy-pace five-minute row. Row as hard as you can for 30 seconds, then rest for 30 seconds. Repeat this on the rower for a total of six rounds, then take a three-minute rest. That’s one set. Maintain the same intensity every time so you row approximately the same distance.

Repeat for a total of 3 Rowing Machine Burn Fat sets.

The Rowing Machine Time trial for a Whole Body Workout

Build your endurance with a Rowing Machine Time trial session.

Start this test of your physical stamina with 1 all-out 500 metre row. Take 60 seconds and then repeat another 3 times for a total of 2 kilometres. As your rowing machine endurance improves over time, gradually cut your rest time by ten seconds until you’re rowing for 2 kilometres in one go.

Join Xercise4Less Gyms for a Rowing Machine Transformation

When you’re a member of Xercise4Less Gyms you’re part of a real community. From your fellow gym members to our friendly Personal Trainers, everyone is there to help and support you. As you progress towards your fitness goals, you never have to worry about accessing the latest equipment. Every Xercise4Less Gym offers over 400 pieces of exercise equipment so whatever fitness session you want, we cater for.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym you can enjoy a dedicated Ladies Only gym zone, a special Spin studio, a combat zone as well as a highly effective functional fitness area. Our gym members also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions. Try too the amazing Xercise4Less Body Transformation Camps and Boot Camps to whip your body into real shape.

Join Xercise4Less Gyms today and you can start rowing your way to fitness success!

Full Body Kettlebells Workout Guide

Kettlebells
Kettlebells

Ready to build muscle and burn fat with only one piece of Xercise4Less gym equipment? Our Full Body Kettlebells Workout Guides will guide 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 the best way to include a kettlebells session in your exercise plan when you sit down with one of our friendly expert Personal Trainers. Achieve your fitness ambitions when you take on this total body kettlebells workout today.

Work Your Whole Body with These Kettlebells Exercises

With this Xercise4Less Full Body Kettlebells Workout Guide you’ll get a whole body functional workout and an amazing boost on your fitness journey. Hit as many muscle groups as possible to burn calories to ash with the following kettlebell exercises:

 

 

Kettlebell Goblet Squat

Romanian Deadlift with Kettlebell

Kettlebell Swings

Kettlebell Plank

Kettlebell Sumo High Pull

Kettlebell Overhead Triceps Extension

 

When using kettlebells, make sure you practice good form and stay in control of the kettlebell when you swing or lift. If you’d prefer to focus on specific parts of your body using kettlebells, check out our Upper Body Kettlebells Workout Guide or the Xercise4Less Lower Body Kettlebells Workout Guide.

Don’t worry either if you’re having difficulty getting comfortable exercising with kettlebells. Our Personal Training staff will be on hand in your local Xercise4Less gym to provide tips and guidance on kettlebell technique. You’ll always be able to work out with kettlebells at any Xercise4Less fitness centre as every one of our gyms is fully equipped. You can use this kettlebells workout guide with 2 sets of 8-32kg Olympic kettlebells and a set of 8-16kg Olympic kettlebells in each Xercise4Less gym.

Read on for more detailed instructions on how to get the most from these whole body kettlebell exercises.

Full Body Kettlebell Goblet Squat Exercises

Start as you mean to go on and blast excess calories with the Full Body Kettlebell Goblet Squat.

Grip the kettlebell by the base of the handle with your fingers touching the body of the kettlebell. Holding the kettlebell at chest height, perform one squat and come back up.

Do 10-12 Kettlebell Goblet Squat full body reps and repeat in 3 sets.

Total Body Romanian Deadlift with Kettlebell Workout

Hammer your hamstrings with this full body Romanian Deadlift with Kettlebell exercise and see impressive benefits.

Hold a kettlebell in both hands. Keep your back straight while allowing your arms to hang perpendicular to the floor, with your wrists pronated and the elbows pointed to your sides. Start the Romanian Deadlift with Kettlebell by flexing your hips, slowly pushing your butt as far back as you can. Only partially bend your knees and keep your weight on your heels. Drive your butt back as far as you can to generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout this kettlebell exercise. When your hips cannot go any further back, pause, and then slowly return to the starting position by extending the hips.

Do 10-12 Romanian Deadlift with Kettlebell full body reps and repeat in 3 sets.

upper body kettlebells workout guide

Complete Body Workout with Kettlebell Swing Sets

The Kettlebell Swing is a classic total body exercise that hits glutes, hamstrings, and your core at the same time.

Start with the kettlebell on the floor between your feet and slightly in front of you. Bend slightly at the knees but hinge mainly at the hips before gripping the kettlebell and pulling it back between your legs. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the kettlebell return between your legs and repeat the move. Make sure all the power comes from your hamstrings and glutes.

Do 15-20 Kettlebell Swing full body reps and repeat in 3 sets.

Work Out Your Full Body with Kettlebell Plank Workouts

Work your core with the highly effective Kettlebell Plank exercise.

Get into a push-up position with a kettlebell in front of you. Grip the kettlebell handle with two hands and keep your back, butt, and neck fully straight and aligned. Pull your belly button to your spine, and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut. Hold this position without rounding or hanging through your back. Keep all your muscles activated.

Do 12 Kettlebell Plank full body reps and repeat in 3 sets.

Full Body Kettlebell Sumo High Pull Exercises

Work out your whole body with this Kettlebell Sumo High Pull set.

Place a kettlebell on the ground between your feet with your feet in a wide stance. Grip the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. Start the Kettlebell Sumo High Pull by extending your hips and knees, simultaneously pulling the kettlebell to your shoulders and raising your elbows as you do so. Reverse the motion to return to the starting position.

Do 12 Kettlebell Sumo High Pull full body reps and repeat in 3 sets.

Full Body Kettlebell Overhead Triceps Extension Exercises

Attack your core with a gut busting Kettlebell Overhead Triceps Extension session.

Raise a kettlebell overhead with one arm, pointing your elbow upwards and forwards. Start with your arm just slightly bent. Keep your upper arm straight and lower your forearm to 90 degrees. From here extend at the elbow again until just before full extension. Use a controlled, steady pace and squeeze your triceps at the top of the movement. Lower slowly and under control.

Do 10-12 Kettlebell Overhead Triceps Extension full body reps and repeat in 3 sets.

kettlebells-lower body workout

Join Xercise4Less Gyms and Transform Your Real Body with Kettlebells Workouts

When you join Xercise4Less Gyms you join a real community of likeminded fitness enthusiasts at all levels of fitness. We make it simple for our gym members to focus on their exercise goals by providing them with the right equipment for their fitness programmes and that includes kettlebells. Every Xercise4Less gym provides 2 Sets of 8-32kg Olympic kettlebells and a Set of 8-16kg Olympic kettlebells for you to achieve real results from your exercise efforts. Use this Full Body Kettlebells Workout Guide to make your fitness sessions even more effective. Prefer to work on your upper body and lower body separately? Check out our Xercise4Less Upper Body Kettlebells Workout Guide or our Lower Body Kettlebells Workout and start swinging!

The latest fitness equipment is a given with Xercise4Less Gyms but it’s only part of your workout experience with us. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to achieve your exercise ambitions. Our gym membership includes a dedicated Ladies Only gym zone, special Spin studio, a 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 start shaping and toning your real body.

Join Xercise4Less Gyms today and start your journey towards massively improved health and fitness with or without kettlebells!