Plus Size Workouts

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)

 







Low Impact Workout – 3:2:1

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If you are new to fitness, you have low fitness levels or you can’t do high intensity workouts then this workout is ideal for you.

All of the exercises are low intensity so they don’t put too much pressure on your joints.

You can do the workout in the comfort of your own home and you can take it all at your own speed.

Try this…

The 3:2:1 workout is one of my favourites. It’s a workout format that lots of Hollywood celebrities use to get in shape for movies.

Theres 6 rounds in total…

3 rounds of CARDIO exercises
2 rounds of LOWER BODY exercises
1 round of UPPER BODY exercises

V
V
V

Round 1: (cardio)
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES

60 seconds rest

Round 2: (lower body)
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES

60 seconds rest

Round 3: (cardio)
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES

60 seconds rest

Round 4: (upper body)
30 seconds ELEVATED PRESS UPS
30 seconds SHOULDER PRESS
30 seconds TRICEP EXTENSION
30 seconds ELEVATED PRESS UPS
30 seconds SHOULDER PRESS
30 seconds TRICEP EXTENSION

60 seconds rest

Round 5: (lower body)
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES

60 seconds rest

Round 6: (cardio)
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES







Low Intensity Workout – Pyramid Challenge

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This low impact workout is great for people who can’t mange HIIT training because of low fitness levels or joint problems. It’s low impact, but it raises your heart rate enough so that you burn lots of calories and body fat.

This is what you have to do…

2 SQUATS
2 LOW IMPACT STAR JUMPS
2 RAISED PRESS UPS

4 SQUATS
4 LOW IMPACT STAR JUMPS
4 RAISED PRESS UPS

6 SQUATS
6 LOW IMPACT STAR JUMPS
6 RAISED PRESS UPS

8 SQUATS
8 LOW IMPACT STAR JUMPS
8 RAISED PRESS UPS

10 SQUATS
10 LOW IMPACT STAR JUMPS
10 RAISED PRESS UPS

8 SQUATS
8 LOW IMPACT STAR JUMPS
8 RAISED PRESS UPS

6 SQUATS
6 LOW IMPACT STAR JUMPS
6 RAISED PRESS UPS

4 SQUATS
4 LOW IMPACT STAR JUMP
4 RAISED PRESS UPS

2 SQUATS
2 LOW IMPACT STAR JUMPS
2 RAISED PRESS UPS

The aim is to complete all of those exercises without any rest. But if you really need to have a breather then just take it and start again when you’re ready.

Enjoy







Low Impact Exercise – 7 DAY CHALLENGE

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If you are new to fitness, you have low fitness levels or you can’t do high intensity workouts then try this challenge.

All of the exercises are low intensity so it doesn’t put too much pressure on your joints.

You can do the workout in the comfort of your own home and you can take it all at your own speed.

The workouts increase in intensity each day which is what you need to improve your fitness.
THE 7 DAY CHALLENGE

DAY 1:

Perform 10 repetitions of the following exercises:

10 SQUATS
10 LOW IMPACT STAR JUMPS
10 RAISED PRESS UPS (on a bench or table)
10 BRIDGES
10 CRUNCHES

Rest for 60 seconds.

Repeat another 2 rounds (3 rounds in total).

DAY 2:

Perform 20 repetitions of the same exercises. Complete 3 rounds in total.
DAY 3:

Perform 30 repetitions of the same exercises. Complete 3 rounds in total.
DAY 4:

Perform 40 repetitions of the same exercises. Complete 3 rounds in total.
DAY 5:

Perform 50 repetitions of the same exercises. Complete 3 rounds in total.
DAY 6:

Perform 60 repetitions of the same exercises. Complete 3 rounds in total.
DAY 7:

Perform 70 repetitions of the same exercises. Complete 3 rounds in total.







Plus Size Fitness – 30 seconds LIIT (low intensity interval training)

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I understand that it’s hard to walk into a gym when you’re feeling uncomfortable with your body. It’s also hard to find classes that cater for low intensity/low impact workouts.

So give this a go… you can do it in the comfort of your own home and you can be sure it’s not going to put too much strain on your joints.

Your aim is to complete 30 seconds of the 6 exercises below without having a rest. However, if you need to rest, just take it.
30 seconds JABS
30 seconds LOW IMPACT STAR JUMPS
30 seconds SEATED SQUATS
30 seconds SIDE STEPS
30 seconds STEP UPS
30 seconds GET UPS

60 seconds rest.

Aim to repeat another 4 rounds.

Enjoy!







Plus Size Workout – 60/20

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I understand how intimidating it is turning up to a class full of super fit women when you’re overweight and feeling self conscious.

I understand what it’s like to be unfit and worry about being the slowest one in the group.
I understand the struggle of doing high intensity, high impact exercises and the damage it can do to your joints when you’re overweight.
That’s why I upload a new low impact, low intensity workout specifically for people with low fitness levels every week. So that you can workout at home, at your own speed!

There’s only 4 exercises in this workout, but they are big exercises that target all parts of the body.

The exercises are great if your fitness levels are low or you have problems with your joints.

Give this a go…

60 seconds GET UPS
20 seconds rest
60 seconds SIDE STEPS
20 seconds rest
60 seconds SEATED SQUAT & REVERSE FLYE
20 seconds rest
60 seconds STEP UPS

rest for 60 seconds.

Then repeat another 3 rounds so that you complete 4 rounds in total.

Enjoy!







Plus Size 300 Workout

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The 300 Workout.

This week’s workout is split into 3 parts – 3 rounds of 300 seconds.

Round 1 (legs and bum):

30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES

60 seconds rest

Round 2 (upper body and back):

(you will need a heavy object if you don’t have a kettlebell. Something like a watermelon or door stop is ideal)

30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS

60 seconds rest

Round 3 (cardio):

30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS

Workout complete!







Plus Size Workout – Up In 3’s

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This low impact workout is ideal for people with low fitness levels. You can take everything at your own speed and just work for as long as you can manage. If you need a break just take it.

There’s only 3 exercises in this workout, but they target nearly every part of your body, without putting too much pressure on your joints. Legs, bum, arms, shoulders, chest, abs and core.

To start with, complete 3 repetitions of each exercise.

3 SEATED SQUATS

3 PRESS UPS

3 LOW IMPACT BURPEES

Then rest for 30 seconds.

Then complete 6 repetitions of each exercise. Rest for 30 seconds. Then complete 9 repetitions of each, and so on. The aim is to get up to and complete 21 repetitions.







Plus Size Workout 60/20

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This workout is ideal for people with low fitness levels. The low impact exercises make it a good choice for people with joint problems.

60 seconds SEATED SQUATS
20 seconds rest
60 seconds LOW IMPACT STAR JUMPS
20 seconds rest
60 seconds RAISED PRESS UPS
20 seconds rest
60 seconds LOW IMPACT SIDE STEPS

60 seconds rest

Complete 4 rounds in total. (total workout time: 19 minutes)







  • 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)
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    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