OK sinners, if  you're going to be bad over the festive season then you must be prepared to pay some pennance with your body and sweat your calories away. Well you can't sweat fat but you know what I mean.  Below is a simple cardio circuit you can do now or post christmas to keep you on your toes.  So even if your gym is closed, you can still do something at home.

You can do these in a series of 3 exercises at a time.  Or continue from one exercise to another doing 1min at each exercise.

Happy training everyone!
Lisa, Go Figure 


Don't you hate it.  You're just recovering from sickness, in my case a cold, and you're dying to go to gym but you have no energy to train.  But you don't always have to train heavy when you go to gym.  You can ease your way back with an overall conditioning workout to remind your muscles that you're back to real training soon.  

I'm exactly in that situation so I've given myself a compromise workout which I'll share with you.  I still have no energy for cardio or to jump around but still want to feel my heart pumping and the feel of weights in my hand so put this workout together so I can feel almost human again.

This workout can also be used by a novice gym bunny as part of a 3 day a week plan:

                 3 sets 12-15 reps, light to medium weight

1 - Cable squat and row
2 - Spiderman pushups
3 - Dumbell lunge and press
4 - Undergrip pulldown
5 - Squat with round the worlds
6 - EZ bar pullover and press
7 - Dumbell curl with lunges

As you can see, its still a hard work out which incorporates all major bodyparts.

Happy training!
14 November 11


It was 72 steps of sheer pain and 22 athletes of all fitness levels came along to our first ever Epic Stair Challenge at the Trust Stadium to see how many they could complete them in 20mins. 

In a fun and supportive atmosphere the athletes sweated their way up and down the stairs, some faster than others, but each person completed the stairs and reached their own personal challenges which was great to see.

However, it was the superfit athletes from Ludus Magnus who featured in the final placings.  Anna ,who's a 800m runner showed her combination of fitness and strength by completing 27 sets but Katie (fellow Ludian) wasn't far away with 26 2nd. 3rd was Anita with a great effort of 22.  Ludian James Nash was a machine winning with his 29 sets with Aaron 2nd with 26 and Cam 3rd with 23.



Check out this barbell tricep exercise Video that's bound to give your triceps a great burn in your workout!


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