Monday Movement: Half Kneeling, Single Arm Cable Row Do you play sports? - Mixed Martial Arts ? - Mua Thai - BJJ - Rowing ? - Rugby ? For me, having experienced some time doing MMA, BJJ and Kickboxing, I find that doing this exercise would help greatly in pulling your opponents...

AB ROLL OUTS Are planks and sit ups getting too easy? Try barbell ab roll outs. These are an advanced core exercise that train your entire body and will leave your abs burning! A strong core is fundamental for improving your training and posture. You can read more...

DUMBBELL FLOOR PRESS The dumbbell floor press is a shoulder-friendly upper body pressing exercise that strengthens the chest, shoulders, and arms. Utilising the floor removes possible strain being placed on the shoulder joint. [video width="1920" height="1080" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/07/Monday-Movement-Dumbbell-Floor-Press.mp4"][/video] How To: Grab dumbbells with an overhand grip and lie flat on...

BENCH PRESS [video width="1920" height="1080" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Monday-Movement-Bench-Press.mp4"][/video] Bench press - after all it is International Chest Day, right? So it’s only right that we have another chest exercise in there this week. The staple of your chest day has to be the Bench Press. There are several variations using dumbbells,...

Keep track Measuring yourself and taking progress pictures are a great way to keep track of your progress. Make sure you take measurements and photos before you start any exercise programme and do this about once or twice per month. If you have a trainer, it's important to...

Sissy Squats [video width="1280" height="720" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Monday-Movement-Sissy-Squats.mp4" poster="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Screen-Shot-2017-06-19-at-13.37.48.png"][/video] Do not be fooled by the name, sissy squats. This little exercise is certainly a very EFFECTIVE exercise!! It’s such a simple movement but when done correctly it is a great finisher for the quads - great to superset with...

Strengthen your core Core strengthening exercises play an important part in a well-rounded fitness programme. The core includes: The abdominal muscles Back Hips Quads Glutes All of these muscles help with balance and stability, making physical activity a lot easier. A weak core can result in injury and back...

Arches of Your Feet This is such a simple stretch but it can feel so good in the arches of the feet! How to: Sit with your knees apart and big toes together. Tuck your toes so that you are on the balls of your feet and...

BE PATIENT This may be easier said than done, but you can't expect results to happen overnight. Fitness is something that takes time to achieve and there be ups and downs along the way. The key is to stick with it and not give up if you...

BULGARIAN SPLIT SQUATS [video width="1280" height="720" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Monday-Movement-Bulgarian-Split-Squats.mp4"][/video] For myself and my clients, I love adding these into our leg sessions, whether it's near the end or used as a superset with a compound leg exercise. To begin with, I'd recommend just using bodyweight, and more you progress with...