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 this page.
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.
Saturday Session
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After a full week off of training as my legs were in trouble after the 20km last weekend. Today I was back - and properly back! Feeling utterly delighted that my hamstring and Achilles have finally got their act together and I have no pain in either of them. Which I’m putting down to @purus_active and focusing on my ankle and feet.
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Here is the session:
A) Deadlifts with the athlete Ben Gregs 8,6,4,2,2,2
B) 3 x snatch 3 x push press 3 x overhead squat
C) 15 overhead squats + 15 burpees x 5
D) 12 toes to bar + 21 Cals
E) push press 10, 8, 6, 4, 2 with 5 devil press between sets.
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Now to watch some rugby! Here is to a happy weekend.
Body Weight Home Workout:
Block 1: 6’EMOM 50s On 10s Off
Min 1 = Max Push Up
Min 2 = Max Jump Lunge
Min 3 = Star Plank Leg lifts
Block 2: (9 mins) Chipper
50 Jane Fondas
40 Explosive Lateral Lunges
30 Single Leg Deadlifts
20 Clams
10 Explosive Press Ups/Archer Press Ups
Block 3: (3 min)
Plank hold - press ups every 15 seconds * start with 3 press ups.
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!
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.
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.
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.
Sun's out, Paws Out
This workout should be carried out with heavier weights. Rest for 30s - 1 minute between each set.
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!
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!
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.
Frontal Lunges: 4 sets x 8 reps per legThe 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.
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.
