Plus Size Workouts

BEGINNERS 60/20 FULL BODY HIIT

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This workout only consists of 4 exercises but it targets all parts of your body. There’s very little impact so it’s easy on your joints, but it’s still enough to raise your heart rate and burn lots of calories.

60 seconds POWER WALK
20 seconds rest
60 seconds GET UPS
20 seconds rest
60 seconds SQUAT FLYES
20 seconds rest
60 seconds PRESS UP CLAPS

60 seconds rest

Perform another 3 rounds. (4 in total)

Total workout time = 23 minutes

…. if you don’t have access to a treadmill you can walk lengths of your hall way at home or just march on the spot.


BEGINNERS 30/30 HIIT

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This workout consists of six 30 seconds efforts with 30 seconds rest in between.

It’s relatively low impact so it won’t put much strain on your joints. And if you want to make the workout more intense, jog on the spot in between exercises instead of resting.

 

30 SQUAT REVERSE FLYES
30 rest
30 ASSISTED LUNGES
30 rest
30 KNEELING PRESS UPS
30 rest
30 10 SPRINTS 1 GET UP
30 rest
30 LOW IMPACT STAR JUMPS
30 rest
30 PLANK

60 rest

Repeat another 3 rounds – (4 rounds in total)

Total workout time = 27 minutres


BEGINNERS CARDIO WORKOUT

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This workout is relatively low impact so is easy on your joints. But it will raise your heart rate and get you burning lots of calories…

45 seconds LOW IMPACT STAR JUMPS
15 seconds rest
45 seconds JOG ON SPOT
15 seconds rest
45 seconds SIDE STEPS
15 seconds rest
45 seconds JABS
15 seconds rest
45 seconds SHUTTLES
15 seconds rest
45 seconds SQUAT FLYES
60 seconds rest

Complete another 3 rounds. (4 in total).

Total workout time = 27 minutes.


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Beginners 30/15 HIIT

This workout is relatively low impact for your joints, but it is intense enough to raise your heart rate and burn hundreds of calories. The exercises will target all parts of your body and help you lose body fat. 

It consists of 8 exercises. Perform each one for 30 seconds with a 15 seconds break in between. (You’ll need a weight or a heavy object for the tricep extensions).

30 seconds ASSISTED PRESS UPS (use a kitchen bench dining table) 
15 seconds rest
30 seconds TRICEP EXTENSION
15 seconds rest
30 seconds SQUATS
15 seconds rest
30 seconds ASSISTED LUNGES (use a kitchen bench dining table)
15 seconds rest
30 seconds CRUNCHES
15 seconds rest
30 seconds PLANK
15 seconds rest
30 seconds LOW IMPACT STAR JUMPS
15 seconds rest
30 seconds SPRINTS

60 seconds rest

 

Repeat another 3 rounds of the above.


Beginners LEG & BUM workout

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This workout consists of 4 exercises for your legs and bum. Perform each exercise for 60 seconds with 20 seconds rest between exercises. Complete 4 rounds in total….

 

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES (using a table/kitchen bench/back of sofa)
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

60 seconds rest

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

60 seconds rest

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

60 seconds rest

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

WORKOUT COMPLETE 😁


Beginners 777 Workout

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This workout is ideal for beginners or people with low fitness levels. The aim is to complete 7 rounds of the 7 exercises below without rest. However, if you can’t manage it all in one go, take a rest at the end of every round.

7 SQUATS
7 STAR JUMPS
7 ASSISTED PRESS UPS
7 SIDE STEPS
7 SHUTTLES
7 BRIDGES
7 CRUNCHES

 


20 Minute HIIT for Beginners

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This high intensity interval training session only lasts 20 minutes, but it’s sure to give you a good challenge! The good thing is, its low impact so it won’t put to much impact through your joints.

30 seconds SQUATS

30 seconds STAR JUMPS

30 seconds ASSISTED PRESS UPS

30 seconds ASSISTED LUNGES

30 seconds rest

Repeat another 7 rounds (8 rounds in total)

 


7 Minute Fitness Challenge (For Beginners)

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This Fitness Challenge targets all parts of the body within 7 minutes.

There are only 6 different exercises performed for 20 seconds at a time. The aim is to perform each one with as much intensity as possible (within your own limits)

This is what you need to do:

20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS

30 seconds rest

20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES

30 seconds rest

20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS

Challenge Finished!


Beginners Home Workout

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If you’re overweight and have low fitness levels then give this low impact pyramid workout a go. It’s easy on the joints and it will burn lots of calories.

This is what you have to do…

15 seconds ASSISTED SQUAT & REVERSE FLYE
15 seconds LOW IMPACT STAR JUMPS
15 seconds GET UPS
15 seconds SIDE STEP KNEE DRIVE

30 seconds rest

30 seconds ASSISTED SQUAT & REVERSE FLYE
30 seconds LOW IMPACT STAR JUMPS
30 seconds GET UPS
30 seconds SIDE STEP KNEE DRIVE

30 seconds rest

45 seconds ASSISTED SQUAT & REVERSE FLYE
45 seconds LOW IMPACT STAR JUMPS
45 seconds GET UPS
45 seconds SIDE STEP KNEE DRIVE

30 seconds rest

60 seconds ASSISTED SQUAT & REVERSE FLYE
60 seconds LOW IMPACT STAR JUMPS
60 seconds GET UPS
60 seconds SIDE STEP KNEE DRIVE

30 seconds rest

45 seconds ASSISTED SQUAT & REVERSE FLYE
45 seconds LOW IMPACT STAR JUMPS
45 seconds GET UPS
45 seconds SIDE STEP KNEE DRIVE

30 seconds rest

30 seconds ASSISTED SQUAT & REVERSE FLYE
30 seconds LOW IMPACT STAR JUMPS
30 seconds GET UPS
30 seconds SIDE STEP KNEE DRIVE

30 seconds rest

15 seconds ASSISTED SQUAT & REVERSE FLYE
15 seconds LOW IMPACT STAR JUMPS
15 seconds GET UPS
15 seconds SIDE STEP KNEE DRIVE
Workout complete


Low Impact Workout – 40/20

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✅ Low impact
✅ Easy on your joints
✅ Suitable for beginners
✅ Raises your heart rate
✅ Burns calories
✅ Burns body fat

There’s six exercises in todays workout, which work every part of your body. Each exercise is performed for 40 seconds, with 20 seconds rest between each of them.

It’s quite intense, so if you need longer than 20 seconds rest, just take it.

40 seconds ASSISTED SQUATS
20 seconds rest
40 seconds ASSISTED LUNGES
20 seconds rest
40 seconds BRIDGES
20 seconds rest
40 seconds LOW IMPACT STAR JUMPS
20 seconds rest
40 seconds 4 STEP SHUTTLES
20 seconds rest
40 seconds SIDE STEPS

60 seconds rest

Perform another 3 rounds. (4 rounds in total)

 


  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session