Types of training to improve muscle tone, fitness and or body mass

Cardio workout that is for a timed duration keeping heart rate measured moving at a steady pace.


Whilst moving at a steady pace, add in random spurts of speed for random durations for duration of the workout.

Interval training:

Moving at a steady pace to begin.  Increase speed for a set time and then slow to the original speed for the same amount of time (30 seconds fast 30 seconds slow).  Do this for the workout duration.

Super sets:

This is performing a set number of repetitions of an exercise, moving straight on to the next exercise without rest (chest press 1 set of 15 reps - then bent over row 1 set of 15 reps).

Tri set:

These are the same, in principle, as super sets however you perform 3 in a row (shoulder press 1 set of 15 reps, then tricep French press 1 set of 15 reps, then barbell bicep curl 1 set of 15 reps).

Giant set:

Same, in principle, as tri sets, however you perform 4 in a row (barbell squat 1 set of 15 reps, then standing calf raise 1 set of 15 reps, then tricep dumbbell kickbacks 1 set of 15 reps, then sissy squat 1 set of 15 reps).

Resistance band/tube:

These are a gym in you're pocket!  Imagine the effects of having a barbell or dumbbell on hand.  Therefore they are perfect for holidays or for when there are no gyms available.  Popular for business professionals who travel however still want to exercise.  A full body workout can be done using this piece of equipment.

Core and stability:

Exercises that are done to strengthen you're abdominals and transverse abdominals.  Examples of key exercises are: bar oblique twists, dumbbell side bends, crunches, the bridge, plank, side plank, mountain climber and superman. Using a stability ball will considerably help to strengthen core.


Boxing techniques to music.  This session is a combination of high intensity cardiovascular and body weight exercises.  It will always get you're heart beating at the correct rate for ultimate fat burn!!  Whilst exercising you are having FUN - you will be learning how to protect yourself and how to box left and right handed.

Circuit training:

Cardiovascular and resistance exercises put together using multiple equipment or even no equipment at all!  Examples include barbell, dumbbell, resistance bands and step boards to name a few.  Cardiovascular exercises include butt kicks, knee ups, star jumps, jumps squats and bicycle.  This session is a work at you're own pace.

Body pump:

This is a high intensity workout using fast paced dance music involving working the whole body with a barbell, including abs.  With sets and reps as much as you can take by following the instructors lead and speed with rest intervals throughout.

Don't drop the barbell:

Similar to body pump with a difference...once you start pumping out the reps you will not be allowed to drop the barbell until the workout is done!  A step up in intensity from body pump.


Great cardiovascular exercise, using beachfront aprons and a giant skateboard. Don't worry no tricks, just foot pushing to build up a cruising speed to get a great cardiovascular and core workout.

Pre and post pregnancy exercise:

A gradual process of decreasing cardiovascular and resistance exercises as the weeks draw closer to baby time.  Then post pregnancy after a few weeks, start a gradual process of increasing daily activities to build up core and body strength back to desired fitness.

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