0800 0124662

Blog
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

 

Spotty Dog May 2014 Target Guide

Get active with our Spotty Dog May Exercise Challenge

Get your summer kick-started with the Spotty Dog Exercise Challenge, an excellent yet simple cardiovascular exercise working the whole body. 
 
This full body exercise will get your heart going and throughout the month you'll test your endurance.
 
Follow the daily target level this May and stay active and kick losing those last few pounds before summer.
 
Step it Up June

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.

Now, you might have guessed already but to take part in this challenge you'll need a pedometer. The good news is they are quite cheap, so bag yourself a cheap pedometer, get stepping and join in with our challenge.

Add a comment

The Kiss Fitness Starcember Exercise Challenge

Introducing the #STARcember Kiss Fitness monthly exercise challenge, this month were going to be doing Star Jumps, also known as Jumping Jacks. We thought the STAR was appropriate for the time of year, this challenge starts off with a moderate intensity at 150 Star Jumps coming down to 100 and then back up again to 200 heading towards New Years Eve. Don't worry, we're giving you Christmas Day off! You can thank us later.

Our monthly exercise challenges are designed to get you moving on a daily basis with the premise that you don't need to do much to start! You just need to start and with this simple exercise challenge, you can do just that. 

Add a comment

Feburpee Exercise Challenge Title Image 2017

Welcome to the #Feburpee 2017 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.

Luckily for you, February is a short month but it still won't be easy!

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.

Add a comment

March Up Press Up Challenge
The Kiss Fitness Monthly Exercise Challenge for March is #MarchUP, nothing to do with marching but much to do about Push Ups. This challenge is back to basics with Push Ups, We're going to be challenging ourselves with this fundamental bodyweight exercise and you should join us.
 
The exercise challenge starts with just 6 push ups working up to 40. You choose the level of intensity for your own fitness, we're 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 your own level and ability, starting with a standing wall press up onto a half press up and a full press up. There are also harder progressions such as a decline press up, 3 point press up and more.
 
Add a comment

#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.

Easy

Intermediate

Hard

March Up Press Up Challenge
The Kiss Fitness 30 Day Push Up Challenge has been adapted from our Monthly #MarchUP Push Up Challenge fo March. This means you can now tale part in our popular push up challnege on your own sceduale, start it when you want, We've added a male and female version to this push up challenge, This is the female version.
 
The exercise challenge starts with just 6 push ups working up to 40. You choose the level of intensity for your own fitness, we're 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 your own level and ability, starting with a standing wall press up onto a half press up and a full press up. There are also harder progressions such as a decline press up, 3 point press up and more.
 

Are you making the classic sit up mistake?

We've all done it right, gone to do some sit ups and put our feet under a bar, bench, radiator or anything to fix our feet inn place so we can perform a true 'sit up'. 

Restricting your feet for a sit up exercise

It's a common sight in most gym's, I know I've seen it many times, however. If you're doing sit ups like this, you're doing them wrong. Fixing the feet enables you to pull harder with the hip flexor, in turn this puts increased stress on your lower spine, essentially this enables you to sit up without bending your spine. What happens from this action is that the effort required from the hip flexors is increased while the effort required from the abdominals is decreased, exactly opposite to why most people would perform the sit up exercise with restricted feet.

Overall the sit up is one of the least effective abdominal exercises as during the sit up exercise your abdominal muscles spend very little time under tension, even when performed unrestricted, it's your hip flexors which start the movement, followed by some abdominal activity before finishing with momentum making the exercise ineffective at stimulating the rectus abdominals, our primary core muscle and the the one responsible for flexion of the spine get very little stimulus.

The same is true with straight leg sit ups which put enormous pressure on the lower spine, requiring a huge effort from your bio mechanically disadvantaged hip flexors. This will cause lower back discomfort and likewise stimulate the abdominals for a very small amount of time during the movement.

So, what can you do?

If you're guilty of the above, your probably wondering what it is you should be doing. To start with as mentioned, sit ups are an in-effective exercise and there are plenty of other exercise especially for beginners which are much more effective such as the crunch or abdominal curl exercise.
 
Why is it called a Burpee?
If you've ever done a Burpee, you know exactly what it is! or, have erased it from your memory. An exercise that makes you cringe when you hear it's name has to have something going for it. If you've not heard or done a Burpee before then, you're in for a treat...

What is a Burpee?

The Burpee is a popular exercise that consist of a squat, squat thrust, plank and squat jump. To perform you would stand with feet hip width apart, squat down to the floor placing your hands on the floor and kick both legs back so you end up in a plank position with straight arms, jump both feet back and push through the floor into a jump so that your feet leave the floor.
 
There are many variations of the Burpee with the most popular variant being what the marines affectionately refer to as 'bastards' the exercise is performed as described above with the addition of a push up once in the plank position.
 
Press Up Fitness Testing

Testing your strength is a good way of monitoring progression, the Press Up fitness test will primary test the Chest & Arm muscles, specifically the Pectorals Major, Minor and Triceps Brachi muscles together with stabilizing shoulder and core muscles. The Press Up or Push Up exercise depending how you refer to the exercise is a functional and compound exercise recruiting more than one muscle group. This make it a very metabolic exercise, great for developing strength and burning calories.

The Test

This strength test is a relatively straight forward test of muscular and physical strength and endurance, especially the chest, shoulders and triceps which are the prime movers in this exercise.

This test has been performed with time limits of both 1 and 2 minutes in which the participant must complete as many press ups as possible with near perfect technique on each reputation. This test is popular in the army other military institutions in which you must complete as many press ups in 2 minutes, this requires good strength and endurance and is no easy task. I however would suggest performing this test in one minute if you are looking at strength and power testing and go up to 2 minutes for an insight to strength and endurance testing.

Another method is to perform the test until absolute failure, the point in which the subject is unable to complete any more repetitions. This is likely to happen within 2 minutes for most individuals anyway which test you use is down to personal preference and how relative each one is to the subjects goals. The normal values at the end of this article is for this test version, to fatigue.

Add a comment

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.


Sign Up to our FREE Monthly Fitness Challenge Newsletter

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.

Join our FREE Monthly Exercise Challenge 

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!

 

Put your question to one of our expert personal trainers

Sign Up to Newsletter

Sign Up

Ask Us