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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

 

Push Up - March Up Challenge

Introducing March 2015's monthly exercise challenge, it's #MarchUP, nope nothing to do with marching but much to to about Push Ups. This March we're going to #MarchUP, challenging ourselves with this fundamental bodyweight exercise. 


The #MarchUP exercise challenge  starts at just 5 push ups working up to 24, choose the level of intensity for your own fitness level. 


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 a compound exercise (exercise incorporating more than one muscle groups), it's an excellent way to test an individuals or group of 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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Kiss Fitness Skiptember Exercise Challenge 201

Grab that Skipping Rope, we're going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember challenge.

Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body! By just doing a few minutes of high intensity exercise each day can have a huge impact on your heart as well as the health benefits of lowering your blood pressure and losing weight. Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health also.

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Kiss Fitness #Squatober Exercise Challenge 2016

Our #Squatober monthly exercise challenge returns for October 2016. 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. It's important to know how to squat properly so check out the video below to make sure you perform the exercise with good technique.

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Kiss Fitness Augthrust Challenge 2016

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. 

Squat Thrusts are our exercise of choice for the Kiss Fitness #Augthrust challenge, Join in throughout August as we challenge you with a new target each day. Use the target guide below and attempt to complete the repetitions set  each day, you can break down the reps into sets if it makes it more manageable. 

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Feburpee Exercise Challenge Guide 2015

Welcome to the #Feburpee 2015 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 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.

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

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Kiss Fitness #Lungevember 2016 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. 

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. This is also a great exercise for the skiers and snowboarders who will be heading to the slopes over the winter.

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Plankaway January Exercise Challenge 2017

Are you ready to get your fitness plans for the new year started! Whatever your fitness resolutions for the new year, add this challenge into the mix for daily inspiration and a challenge to keep you focused throughout January, plus keep with us, we have an new challenge every month.

Sign Up to our Daily Exercise Challenge Email and join our Facebook Group to stay motivated.

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. 

This challenge is staggered & progressively increases in time throughout the month. You'll end up holding a plank for 2 minutes which is enough for most of us, any more is likely to cause undue stress and not likely to be any more effective. If you find the plank exercise easy, increase intensity by adding instability by placing you feet on a BOSU Balance Trainer or Stability Discs or feet or arms on a Fitness Ball etc. Get creative and up the intensity. 

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Dry July Challenge 2016

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise is self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it's takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq's or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you'll reduce your calorie intake and might even lose weight.

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It's important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in's and out's don't balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

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April Abs Core Challenge

Join in with out monthly exercise challenge for April, all you need is a few minutes each day and a little motivation. This month's challenge focus on the abs working everyday and progressively throughout the month, there are two exercise each day and 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.

Join in with us this April, a little each day is all it takes! 
 
April Abs Core Challenge

Join in with out monthly exercise challenge for April, all you need is a few minutes each day and a little motivation. This month's challenge focus on the abs working everyday and progressively throughout the month, there are two exercise each day and 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.

Join in with us this April, a little each day is all it takes! 
 

Subcategories

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

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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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