So we thought we'd treat you - because we're nice like that! - by offering you a range of free workouts which can be used in the gym, at home or in the park. Many of us spend hours scrolling through internet pages looking for that perfect workout to fit our day-to-day exercise needs - now you can just come to us. We update this section on a weekly basis with new workouts that you can try yourself - let us know how you get on!

If you have any questions about the workouts or would like advice on how to perform any exercise, please do get in touch: sarah@bearfitness.london

We are in the process of creating a 'How To' page featuring videos and guides on all exercises in our workout section. BEAR with us and we will update you as soon as possible.

Row and Cindy

Row a total distance of 5km.  Every 500m achieved on the rower jump off and perform 2 rounds of ‘Cindy’. 

Cindy:

5 x Pull Ups

10 x Press Ups

15 x Squats

In total you will have performed Cindy 20 times.  This took us 49 mins.  If the rowing distance is too far begin by breaking it down into a smaller distance. Good Luck!

Clean and Press

Complete the below circuit 3 times with 10 seconds rest between each exercise and have up to 2 minutes after completed circuit! We've put in the weights we used - however feel free to change to something more suitable - heavier or lighter!

• Clean and Press: 15kg x 15 reps
• Dumbbell/ Kettle bell swings: 10kg x 15 reps
• Dumbbell Lunge: 10kg per hand x 16 reps (8 per leg)
• Press ups: x 15 reps
• Treadmill push: x 15 seconds
• Squat: 20kg x 15 reps
• Frontal Lunge: 8kg per hand x 16 reps (8 per leg)
• Incline Press ups: x 15 reps
• Bicep Curl: 7kg per arm x 15 reps
• Lateral Raises: 4kg per arm x 12 reps
• Dumbbell row: 10kg x 15 reps per arm
• 500m Row or 1km run or 2km bike: as fast as you can!

Who needs a treadmill to work up a sweat?

If you click on any exercises you are unsure of these will take you to videos on the www.bodybuilding.com website, we will have our own videos up by Monday so you'll get to see our lovely faces in action!

For the first section of this workout, complete one SET of the first move (e.g Deadlift) then complete one SET of Mountain Climbers. Repeat until all sets are complete. So 4 x 8 Deadlift and 4 x 20 Mountain Climbers = complete set.

• Deadlift 40kg - 4 sets x 8 reps
• Mountain Climbers in between each set x 20 per leg
• Rest 1 minute
• Bench press 25kg - 3 sets 9 reps
• Plank 20s in between each set
• Rest 1 minute
• Squats 35kg - 4 sets 8 reps
• Push ups x 10 in between each set
• Rest 1 minute

• Shoulder press 8kg - 3 sets 6 reps
• Frontal lunge 20kg - 3 sets 6 reps per leg
• Bent row 20kg - 3 sets 10 reps
• Skull crusher 12kg - 3 sets 10 reps
• Bicep Curl - 3 x 10 each arm
• Lat pull down 32kg - 3 sets 8 reps
• Leg extension 32kg - 3 sets 8 reps
• Palloff Press 15kg - 3 sets 10 reps per arm

The Ultimate Workout

This workout is one we found whilst browsing 'Men's Health', and we thought we'd share it with you, too. Both men and women can use this full body workout that will leave you with those incredible DOMS for 1, 2 or maybe even 3 days...

You can either aim to complete the whole workout if you have time, or set yourself a time limit of 30mins-1hour and see how much you can complete. If you perform the workout each week you will be able to keep track of your results.

You do not have to complete all reps of an exercise in one go; you can split the workout to suit your personal preference.

• Bench Dips: 100 reps in total
• Dumbell press-up rows @ 4kg -10kg: 50 reps in total
• Body weight squats: 100 reps in total
• Barbell curl and press @ 10kg - 20kg: 50 reps in total
• Side Plank: 3 minutes each side in total
• Crunches: 200 reps in total
• Lunges: 50 reps each leg in total
• Plate Row @ 10-20kg: 100 reps in total
• Leg Lowers: 100 reps in total

• Row: 4 x 500m
• Treadmill: 2 x 800m
• Cycle: 2 x 2km

• Barbell Curls @ 10kg: 30 seconds
• Barbell Shoulder Press @ 10kg: 30 seconds
• Barbell Upright Row @ 10kg: 30 seconds
• Barbell Bent Over Row @ 10kg: 30 seconds

• Press Ups: x10
• Burpees: x20

• Dumbell Squat and Press @ 5 -10kg in each hand: 20 reps
• Box jumps (45cm box): 20 reps

Who doesn't love a good circuit?!

We completed this workout the other morning and we can certainly feel it today! Each exercise must be carried out for 30 seconds, with ONLY 15 seconds' rest in between. Yes, we know - it's a short time to rest. But that's because you need to keep your heart rate up to achieve maximum results! The circuit can be completed 3-4 times depending on fitness levels.

• Burpees
• Mountain Climbers
• Weighted Boxing Jabs @ 2kg-4kg weights in each hand)
• Bent Over Row @ 10kg - 20kg barbell
• Press Ups
• Squat Jumps
• Russian Twists @ 4kg - 8kg medicine ball
• Sumo Squat Hold
• Superman Plank

Sun's out, Paws Out

This workout should be carried out with heavier weights. Rest for 30s - 1 minute between each set.

• Dead Lift: 5 sets x 6 reps
• Bench Press: 4 sets x 8 reps
• Weighted Squat: 3 sets x 10 reps
• Bent Row: 4 sets x 6 reps
• Lat Pull Down: 4 sets x 6 reps
• Chest Fly: 3 sets x 8 reps
• Skull Crusher: 3 sets x 8 reps
• Press Up Row: 4 sets x 8 reps
• Seated Row: 3 sets x 8 reps
• Pec Deck: 3 sets x 8 reps

Did you know that Bears can run too?

Perform a 5 minute warm up jog at a comfortable pace...then get ready for the burn!

We perform these sprints at speeds ranging from 14km p/h up to 16.5km p/h. However, you should choose which speed suits you - but remember, you're meant to be huffing and puffing by the end!

• 2 x 800m Sprints at your 5km - 10km race pace
• 6 x 400m Sprints at your 5km - 10km race pace
• 8 x 200m Sprints at your 5km - 10km race pace

Bears don't use a gym, and you don't have to either!

This one doesn't even require a gym membership - with summer coming up, working out in the park is one of our favourite things to do. So head to Battersea, Hyde Park etc. and get moving - with the added bonus that you might even get a tan whilst you're at it!

• Walking Lunges: 30 seconds
• Walking Sumo Squats: 30 seconds
• Bear Crawl: 30 seconds
• Burpees: x 10
• Press up: x 10
• Hill Sprint (sprint up and jog down): x 1
• Mountain Climbers: x 10 each leg
• Crunches: x 20

Repeat 5 times

Buns of Steel

This workout focuses on the lower body - we usually struggle to walk afterwards, but the DOMS are the best bit... right?

All performed with the weight of your choice, although you should make sure you're feeling the burn.

• Deadlift: 5 sets x 6 reps
• Weighted Squat: 3 sets x 10 reps
• Leg Press: 4 sets x 8 reps
• Leg Extension: 4 sets x 6 reps
• Bosu Ball Lunges: 3 x 8 per leg
• Frontal Lunges: 4 sets x 8 reps per leg
• Box Jumps: 4 sets x 15 reps
• Calf Press: 3 sets x 12 reps

The Bear Minimum

We understand that life is very busy, and not everyone has time to fit in regular workouts in consideration of things like a job, kids or the expense of a gym membership. But that doesn't have to stop you from getting that heart racing with a little activity! This is our no equipment body weight workout that can be performed at home or outside.

• Body Weight Squats: x 10
• Press Ups: x 10
• Front Plank: x 30 seconds
• Leg Raises: x 10
• Jumping Jacks: x 20
• Mountain Climbers: x 10 per leg
• Russian Twist: x 20
• Oh and just for fun... Burpees: x 10

Repeat 3 - 5 times

Bears love to ride their bicycles

This one can also be performed on the treadmill, but we thought we'd mix it up slightly and we actually found this a great workout on the exercise bike.

• RPM should be kept above 90 throughout the whole workout. You can use a spin bike or just the standard bike.
  
  • Begin with a resistance of 0, then increase the resistance by 1.0 every 2 minutes. Continue this process until you can no longer keep the RPM above 90.

• If you'd like to try this on the treadmill, begin by setting an incline of 1.0 to match outdoor running.
  • Rather than increasing incline, you are going to increase speed. Begin at a walking pace of 4.0 km/h and every two minutes increase the speed by 1.0km/h.
  • Continue until you can longer run at the current speed for a full 2 minutes.