Minimal Equipment, Maximum Impact

Woman Using Kettlebell in Free Weights
Woman Using Kettlebell in Free Weights

Now that our gyms are open again, some of you might have just picked up where you left off earlier this year, however some of you might still be adapting to your new normal. This might mean spending less time in the gym and being a bit more cautious when you’re in here. We understand both types of members. For the latter, we want to give you a bit of guidance and support to help you back onto your fitness journey. In this blog, we’ll share some ideas with you around how to use minimal equipment in the gym to make maximum impact on your fitness to help you smash your workout.  

Next time you visit your Xercise4Less gym, to keep socially distanced the best that you can, find a large space in the gym and perform your whole workout from this spot. This could be in the fitness studio or free weight area – wherever you can be away from other members and focus on your workout safely and comfortably. Not only this, it means that you can get your workout done efficiently and effectively. Take some free weights with you and you’ll good to go! 

Kettlebells

Free Weights to Suit All Goals 

Regardless of your main fitness goals, free weights will be useful to you and push you closer to them. A huge benefit of weight training is that they help to increase build muscle whilst burning calories meaning that you’re able to burn fat quickly tooIf you want to focus purely on fat burn and weight loss, we suggest including weights in your workout but increasing the tempo of the workout too. This could mean using lighter weights but completing more reps with less rest. To use weights to help you increase muscle mass and build strength, slow down your workout and focus on the contraction and burn instead.

For your next workout, grab a pair of dumbbells or a kettlebell – pick up a weight that can be used for your upper body and lower body. It shouldn’t be too easy to lift but also not too heavy that using it could cause an injury. The most time efficient workout to do in the gym is something focusing on your full body. This means that you’ll have a selection of workouts for your upper body muscles, lower and some that combine both together. For upper body, perform clean and press, upright row, and bent over row. For lower body, perform squats, lunges and RDLs and then end it all with kettlebell or dumbbell swings to tie it all together.  

Clean and press and upright rows are both great exercises that target your muscles and will allow you to build up your strength. Bent over rows focus on a number of muscles in your back including your lats. Squats and lunges bring all the leg muscles together – quads, hamstrings, calves and glutes so will help you get stronger whereas RDLs focus purely on your hamstrings and glutes. Finally, a kettlebell swing is a full body exercise that relies on the muscles in your shoulders, back and legs so it’s a great finisher for this workout. 

HIIT Box Jumps

Using your Time Effectively

For a lot of people, your post-lockdown world looks a little different. Lifestyles have changed over the last few months meaning that some people have less time to spend at the gym and when they’re here, they want to be as safe as possibleFollowing a workout of this style will mean that you’re spending less time in the gym but still completing an amazing workout whilst using 1-2 pieces of equipment in a social distanced space. Not forgetting that by wiping down equipment before and after use will protect you, your fellow members and the staff too. 

Here at Xercise4Less, we’re always available to give our members support and will try to encourage you where we can on your fitness journeys to help you reach your fitness goals with us.  

Restarting Your Fitness Routine

Man on Rowing Machine
Man on Rowing Machine

For some of you, it’s likely to have been a while since you last stepped into a gym. It might have even been a considerable amount of time since you last worked out at all. That’s totally understandable and we don’t want you to put any extra pressure on yourself now that our gym doors are open again and we’re welcoming you back safely. 

The most important thing right now is to regain focus and to ease yourself back into a fitness routine. Be kind to yourself in the coming days, weeks and months. Remind yourself of all that’s been going on in the environment around you. Even if you’re in a huge rush to get back in the gym and restore your muscles or drop your weight, you need to protect your health as much as possible whilst you’re with us at Xercise4Less – both physically and mentally.  

Bicep workouts - woman curl

Protecting Your Health

Now is the time to adapt to your new normal and establish a new routine that suits your current fitness level and your lifestyle. Before our gym closures, you may have been visiting the gym before work or after finishing lectures at university and that could have all changed now. Use these next few days, weeks and/or months to figure out how your new routine will work for you and, how it will allow you to make amazing progress on your fitness journey.  

Try not to think too much about ‘picking up where you left off’ and instead, focus on how you’re feeling right now. If you push yourself too hard or ask your body to do something unnatural, this could relate in an injury or severe pain which in turn can have a serious impact on your mental health.  

Focusing on Mindfulness  

For the time being, we encourage you to make mindful fitness your main objective. This means that you have set reasons for why you’re heading to the gym and outlining what your overall goal is whilst enjoying yourself at the same time. Mindful fitness doesn’t mean that you’re doing this slowly, it just means that you’re taking things at your pace and figuring out your routine and how you’re going to get to your overall targets and goals. Try to pay less mind to the changes on your fitness journey and instead switch that focus to your original goals set out of the start of this month or even this year as this will help you keep pushing yourself and help you remain motivated.  

Even if it does end up taking you slightly more time than you originally set out, your goals are very much still within reach and a healthier and happier version of you is still within sight. Why not use these next few weeks to perfect your form or to take more time for a warmup and cool down stretch pre/post workout? All of this will place you in a better position in terms of your goals but to get your fitness routine back to something that you’d like it to look like.  

Woman in Fitness Class with Barbell

Returning to the Gym Safely 

For us, the most important thing right now is being back in the gym. Staying active with home workouts over the last few months was great but nothing beats a gym workout. It’s amazing for your body due to the variety available to you with each session and it helps to release endorphins and promote positive mental health. It’s not just the exercise but seeing friendly and familiar faces throughout your workout at Xercise4Less encourages you to feel part of the community. 

£9.99 Per Month until 2021 | Safe, Spacious & Clean

Join today, pay only £9.99 a month

Has lockdown slowed down your fitness? Maybe your home training has given you the gym motivation you were lacking before. It’s officially the time to give your workouts a new lease of life and boost your fitness with the latest offer from Xercise4Less. By joining today, you will only pay £9.99 a month until 2021 with no joining fee!

Activating your new membership is simple – head to our website and sign up today. Don’t wait to kick start your fitness journey in the gym because only a limited amount of memberships are available at this price so make the most of this amazing re-opening offer while it lasts.

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or build muscle, we have the equipment and facilities you need to achieve your goals.

Terms and Conditions

Available from: 19/07/2020 00:00; Limited spaces available

  1. All promotional offers are subject to availability, location and lowest price available displayed “from £9.99”; that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through https://www.xercise4less.co.uk or at our gym locations subject to availability.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership subscriptions only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts and includes £0 joining fee, saving £20.
  7. Promotional offer must be claimed using the promotion code provided at the time of purchase.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £9.99 is an introductory price for the remainder of 2020 and will increase from January 2021.
  11. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.
  12. Update: 04/08/2020 > tastecard and reward points have been removed from the promotion