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.  

Focus on Your Health with Xercise4Less Gyms

Man Using Smith Machine - Weight Training, Resistance Training
Improve health at the gym

Regular Exercise Will Improve Your Health

All of our gyms have been closed for just over 3 months now and we don’t know about you but we’ve really missed it! For a lot of us, exercise is an essential part of our daily/weekly routine as it helps us push ourselves physically and mentally to achieve our goals. 

Whilst some of you have been sticking with your exercise during lockdown, nothing beats working out in a dedicated exercise space with lots of quality equipment and facilities available to you. Of course, Covid-19 has also made a lot of us realise the importance of exercise when we may have otherwise neglected it. So, whilst we eagerly anticipate when we can reopen our doors, think about how our gyms could help you improve your health.

Focus on Your Fitness in The Gym

Signing up for a gym isn’t just the first step on a fitness journey. It’s the first step towards improving your physical health and improving your chance of fighting off infection. Not only this, but it’s the first step towards a stronger and more positive state of mind. You don’t just have to exercise in a gym but by having a dedicated place where you go purely for exercise will help you stick with it and work towards your goals long term.

At Xercise4Less we have a hugely diverse membership base and we’re extremely proud of that. That’s why every single one of our gyms across the UK provides a wide range of equipment and facilities for every body. Whether you want to improve your cardiovascular fitness, lose weight, build muscle, tone and condition or just have fun, Xercise4Less gyms have something to offer you.

Throughout our gyms we have a number of different areas where you can workout in either our Cardio Zones, Resistance Machines Zones, Combat Zones and/or Free Weights Zones. This diverse range of equipment means that there is something for all interests. No matter your favoured type of training, our gyms allow you to focus on your fitness in your way.

If you’ve been neglecting your fitness during lockdown, our gyms can help you to become the healthiest version of yourself. Similarly, if you’ve been keeping up with your exercise routine, stepping back into the gym can help you really push yourself to reach your potential. Embrace our gyms once they reopen and step into a dedicated exercise space to really focus on your fitness and transform your health.

Keeping Our Members and Staff Safe

Not only do we provide a wide range of equipment and facilities to our members, but we provide all of this in spacious environments. That’s especially more important in a time when we’re recovering from Covid-19 as a nation. This extra space means that you’re able to exercise and complete your workout in comfort. You don’t have to worry about someone being too close to you or having to change your workout – you can still attend the gym as you wish and work towards your fitness goals as you always would.

We always aim to make our gyms work for our members. We’ll be ensuring that social distancing measures are carried out throughout our gyms to make sure that members and staff feel comfortable. The safety of our members and staff is our biggest priority which is why our gyms will be following Government guidelines and ensuring that you can focus on your fitness with reassurance that you’ll be safe and comfortable.

Become Part of Our Online Fitness Community

Whilst we’re working on reopening our gyms and waiting for the day we can allow you to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can now access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

Become part of our amazing fitness community today. It’s never too late to kickstart your fitness and focus on your health so come and join us by signing up today.

Work Out in a Comfortable and Spacious Environment

Keeping Our Members and Staff Safe

We’ve been missing all of our members whilst our gyms have been closed under Government instruction. We closed our doors on Friday 20th March and we’re eagerly waiting for the green light to reopen again. Whilst we’re waiting, we want to let you all know that we’ve been making some positive changes to all of our clubs to ensure that members and staff will feel safe and comfortable whilst at their Xercise4Less gym.

We love all of our gyms and whilst you haven’t visited us for a while, let us remind you exactly why you should be counting down the days until you’re back…

Man Doing Plank in Gym

Spoilt For Choice with Space at Xercise4Less

The vast majority of our gyms are in very large spaces. This means that our members have more than enough space to complete their workout without feeling that someone is in their way or crowding over them. Following the Covid-19 pandemic, this has never been more important.

We want to reassure everyone that once we reopen, they’ll continue to have a comfortable and spacious environment to workout in. Due to the nature of our large spaces, our equipment is able to be spaced out evenly without making any significant changes that will limit you and your fitness journey. Social distancing is really important and we’ll be following that throughout our gyms and because we’re spoilt for choice when it comes to space, members will still be able to enjoy their gyms sessions just as much as they did before.

Throughout our gyms we have a number of different zones including Cardio, Resistance Machines, Combat and Free Weights. All of these (besides Combat) will be accessible to members to navigate their way around throughout their session. For example, our rows of treadmills are to be spaced out so that there is a comfortable 2 metre distance between each one. However, due to the great amount of space we have to work with, this means we’re still keeping a lot of machines and equipment, we’re just able to spread them out a lot more. So, we’re looking forward to encouraging and motivating our members to exercise in a safe and healthy environment.

Proud to Be a Fun and Inclusive Gym

Xercise4Less is and has always been an inclusive gym. We offer equipment and facilities that are accessible for all ages, abilities and interests. By offering such large spaces throughout our gyms, this is what allows all types of people to come through our doors and enjoy their time with us.

If you’re an aspiring powerlifter, we’ve got the equipment and space for you. If you’re a gym beginner who wants to ease yourself into your fitness journey, we’ve got the equipment and space for you. We’re confident that once we reopen our doors, we’ll have a spacious environment that can bring together all types of gym enthusiasts and fitness friends to work on their fitness journey, smash their fitness goals and return to their new ‘normal’.

Workout With us At Home until We Reopen

During these difficult and unprecedented times that the UK has been in lockdown, we’ve built up an amazing fitness community online that has brought both existing and new members together to help them all work on their fitness goals and most importantly, their mental health.

We’re now able to offer a range of online products and services. This includes over 60 @Home Workouts that are designed by our expert Personal Trainers for you to complete in the comfort of your own home or garden. These workouts have all been filmed by our trainers too who motivate and encourage you throughout the full workout and show you exactly how to perform each exercise. Not forgetting our amazing Fitness On-Demand service that now includes over 140 online fitness classes including HiiT, Les Mills, Yoga, Pilates, Zumba and so much more! These classes are available Live and On-Demand.

Come and join us and be part of our amazing fitness community today. It’s never too late to kickstart your fitness journey and sign up to be part of the Xercise4Less family.