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The Kiss Fitness Blog

Welcome to the Kiss Fitness Blog. We are on amission to make the WORLD, Fitter, Healthier and Happier. We post fitness related topics & discussions to our blog from our personal trainers, instructors & staff members


Kiss Fitness Augthrust Challenge 2015

Squat Thrusts are another one of those exercises you love to hate, you know they are good for you, but they are demanding, just like the Burpee yet for good reason, they are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system. 

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Mad March - Triceps Dips On Bench

Mad March is the Kiss Fitness exercise challenge for March 2014, this month we challenge our chest and triceps with press ups and triceps dips. suitable for everyone, simply choose your intensity level and variation of the exercise to match your own fitness level.

This challenge alternates between press ups & triceps dips dropping up & down throughout the month totaling 204 reps of each for a total of 408 triceps based exercise repetitions.

Aim to complete each target as one set as possible however you can also split the total in to two or more sets. 

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Feburpee Exercise Challenge Title Image

Welcome to the #Feburpee 2016 exercise challenge, the Kiss Fitness monthly challenge for February is #FEBURPEE, and yes, you guessed it! It features one of the old time greats in body weight & functional training, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to it’s excellent full body activation and effectiveness. If you already know what a burpee is, it likely bring tears to your eyes and for those that don't, you are in for a treat. This one is a full body calorie busting exercise you'll love and hate at the same time.

All our monthly challenges we have variations for all fitness and ability levels so do not be put off, our monthly challenges are all about getting you moving on a regular basis. We have the Beginner Burpee for the newbies, the Regular Burpee for a little more intensity and the Full Burpee with a Press Up for the ultimate calorie destruction.

Why is it called a Burpee

Great question, all thanks to one guy i'm afraid. That's right, you can blame someone for this one. Check out our Blog Post on'Why it's Called a Burppee'

If this sounds daunting, do not worry, there are variations for all ability and fitness levels.

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Kiss Fitness #Squatober Exercise Challenge 2015

Our #Squatober monthly exercise challenge returns for October 2015. This is one of our most popular monthly exercise challenges, it won;t take much time out of your day so join in as we squat our way through October.

The squat is a fundamental exercise and is excellent for building, toning and defining the muscles of the Legs & Bums and all the muscles through the posterior chain.

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Stepping with the Step It Up June Challenge

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month's Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we'll be increasing the amount of steps we do slowly but surely from a low 4000 to a very active 15000. Check the target each day and hit that goal, you'll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
If you are already a walking fanatic, you might find the target steps a little easy, therefore we've added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
Your daily step target in this challenge should be considered a 'minimum', if you hit it, awesome but keep on stepping!
Kiss Fitness #Lungevember 2015 Challenge

Now, before you mention it. We know we've stitched too odd words together but we kinda like it, we think it works and we're sticking with it, just like you will be when you join us and lunge through November.

Our Lungevember monthly challenge will get you lunging, it's one of the most fundamental exercises, its tough and it's effective. 

As we are heading towards Christmas, this is a great challenge to tone up the bum and thighs. The Lunge exercise recruits the gluteus maximus, quadriceps & hamstrings. There are also plenty of lunge variations to make the exercise easier or harder or just add a little variety. 

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AprilAbs Monthly Exercise Challenge

The Kiss Fitness monthly exercise challenge for April is one for the core, this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise everyday. The challenge is progressive and really very simple, just going up by one rep each day. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what's important.

Each exercise has progressive variations to suit your fitness and ability level.

This exercise challenge will work your abdominal muscles everyday, building strength and stamina and improving your core stability. The abdominals have an important role in everyday life should not be understated, they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you are able to perform at your best, prevent injury and enable you to do manual tasks without fatigue. Off course working your stomach area comes with aesthetic results too once body fat is reduced.




Feburpee Exercise Challenge Guide 2014

Welcome to the #Feburpee exercise challenge, the Kiss Fitness monthly challenge for February, featuring one of the old time greats in body weight & functional exercise, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to it’s excellent full body activation and effectiveness.

Join us this February, putting the burp into Feburpee, simply download, print out the target sheet below for each day, follow us on Twitter, facebook & Instagram to stay up todate with the daily target and regular motivation.

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March Up Press Up Challenge
Introducing March 2016's monthly exercise challenge, nope nothing to do with marching but much to do about Push Ups. This March we're going to #MarchUP, challenging ourselves with this fundamental bodyweight exercise. 
The exercise challenge starts with just 5 push ups working up to 39. You choose the level of intensity for your own fitness, we not looking for a bunch of reps but a decent amount at a good intensity, enough to elicit some strength gains. Simply choose the push up variation for your own ability level and concentrate on full range and good technique.
The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. 
It's an excellent way to test an individuals overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion especially at the elbow and shoulder. It's also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity. Amazing really! that's why many personal trainers love this exercise and why is a fundamental test of strength and fitness.
You can start at you own level and ability, starting with a standing wall press up onto a half press up and a full press up.There is also a further option to perform a decline press up for added intensity
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Spotty Dog Exercise Challenge

Welcome to the Kiss Fitness Spotty Dog May Exercise Challenge, this daily challenge for May features the Spotty Dog Exercise, an under utilized exercise, a full body movement that recruits multiple muscle groups, it gets the heart going & burns calories. It’s simple yet effective and is much harder than it looks.

This challenge is progressive and the daily target target will challenge you throughout the month but most importantly it will keep you moving and get you into the habit of exercising regularly

Follow the daily target level this May and stay active and kick-start losing those last few pounds before summer.


Getting motivated to stay active is not always easy, that's why we created our simple monthly exercise challenges to get you moving on a regular basis. Every month we have a new challenge, normally based around a training exercise or concept that you can master and progress with during the month. There are always variations available to suite all ability and fitness levels, the key is to get into the habit of moving on a regular basis.

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Get the new monthly challenge sent to your inbox every month plus motivation, tips and hacks from our expert Personal Trainers

Send the monthly challenge to my inbox

Take part in our Monthly Exercise Challenge for FREE by Signing Up below, you'll receive a daily email with your challenge each day and sent a new challenge each month. Get extra value by subscribing to our Premium Exercise Challenge Service and gain access to our Online Personal Training System with all your challenges scheduled for you, easy to track, add additional workouts and track your progress.

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Fitness Articles & Resources



Fitness Tips from our Expert Personal Trainers

#FitTipTuesday is where we share a little bit of insight that you probbaly don;t already know about health and fitness, we share these tips on our Instagram and Tumblr Social Media accounts. We welcome you to share these awesome tips with your friends and family and don't forget to follow us on Instagram for daily motivation, tips and fitness hacks.

Every Monday we share a little dose motivation in the form of qoutes and words of wisdom to get you set towards your health and fitness goals.

Follow our social media accounts on Instagram, Twitter and Tumblr to see our visual motivational ques on your feed.

Follow the hastags #MondayMotivation


Product reviews by Kiss Fitness personal trainers, get the low down on gear, supplements, gadets and apps to help you reach your fitness goals, tested by our trainers.


 Trainer Tested takes fitness gear and puts it to the test! If it's good enough for our personal trainers, it should hold up!


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