Resistance training targets the full body with particular emphasis on the posterior chain and core for both strength and physique shape and allows you to work towards YOUR own objective by having targeted options with both your rep range and load.It also provides exercises designed to challenge your grip, in addition to providing some of the progressions needed to achieve a pull-up.The HIIT component is representative of Jenna’s ALL IN program. It is designed to challenge your strength, power, coordination and overall fitness, with the metabolic requirement of high reps, moderate load and minimal rest raising your heart rate as quickly as possible and keeping it elevated for up to 36 hours post workout.The active rest and recovery component is highly recommended – not only as a stress management tool, but also to allow you enough time between workouts so that you can perform at your best. For both increased fat loss and muscle repair, in addition to supporting all the detoxification channels that may have been overworked over the holidays, I recommend power walking, foam rolling, infrared sauna and epsom salts baths. Supplementing with a pharmaceutical-grade magnesium is also suggested.This workout consists of a standalone EMOM, followed by two supersets.EMOM stands for ‘every minute on the minute’. The beauty of this format is that you can structure the rep range and load of the EMOM to target your own specific goals.If you’re an advanced lifter, know your one rep max (1RM), and if you want to opt for pure strength and no advance in muscle size, aim for three reps with an exertion level of 8/10.If you’re a beginner to intermediate lifter and want to aim for more strength and minimal size, aim for five reps and an exertion level of 6–7/10.If you’re a beginner lifter and prefer to stick to lighter weights for form OR you want to aim for fat loss with a little lean muscle gain, then aim for 10 reps with an exertion level of 5/10
What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road.
And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today.
Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk).
Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year.
Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).
Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!
Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).