Photography: Jim Crossley, F45 Kingston If you’re a regular in the gym, it’s likely that you know the benefits of packing as many compound exercises into your training as possible. Working multiple muscle groups and joints at once through moves like squats and burpees not only helps you carve...
Bodyweight exercises are great, but once you’ve been hitting the gym for a while you realise there are a few moves that keep cropping up. For good reason, obviously – press-ups, lunges, burpees, unweighted squats and planks do you all manner of good – but sometimes we can’t...
Barbell complexes – workouts where you do multiple moves back to back without putting the bar down – seem simple enough. After all, the weight isn’t heavy – it’s perfectly acceptable to do one with an unweighted Olympic bar. And the rep count isn’t too high. In the...
If you’ve booked your summer holiday but forgotten to pack on some lean, hard muscle until now, fear not: our last-minute summer body plan will build muscle mass across your chest, shoulders and arms, while stripping fat from your belly, so you can hit the sand with a...
Some people love treadmills and spend most of their gym time on them. Some people loathe the most torturous of cardio machines and swerve them every time. For the lovers, we’ve got six new ways to spend time with your favourite bit of kit and four workouts for...
The British and Irish Lions were well beaten by New Zealand in the first of their three Test series against the All Blacks, but there were definite positives for the tourists to draw from the encounter. Along with the wonder try scored by Sean O’Brien in the first half,...
Tackling an obstacle course races requires both strength and stamina, as well as courage and an incredibly high tolerance for mud. We can’t help you much with the last two, but you can ensure you’re fit enough for a Spartan Race by tackling this workout from Dave Downey,...

Interval Training for Runners

If you want to post a new 10K personal best, run faster for longer on the pitch or vaporise your love handles, then look no further than high-intensity interval training. The idea is you exercise at a super high intensity, alternated with periods of low intensity or even...
It is an indisputable fact that boxers are very, very fit and that’s why more gym chains and studios are offering boxing classes than ever before. Add to this growing list newcomer 12x3 Gym, the brainchild of former boxers Darren Barker and Ryan Pickard who both came up through...
If you have ever made the mistaken assumption that resistance bands can’t really stress the muscles in the same way weights can, this workout should be a real eye-opener. Three rounds of this circuit will leave your arms and shoulders in tatters. This upper-body resistance band workout, designed by...