This year (2017), I have discovered many friends of mine started doing exercise, eating healthier and living better. Therefore, I set up a few questions to find out how did their fitness journeys begin, what inspired them and how do they feel. I have also put together a list of workout starter kits for you.

Besides that, I have also asked some experts in the fitness industry that I know of, to share their favourite exercises with some tips and advice.

I hope this could give some inspiration to those who feel insecure or even confused on how to start their fitness journeys in 2018 with a little boost in confidence or a direction, at least.

Our Stories

Read what got us into fitness and what do we think about it so far.

Workout Starter Kits

Check out the starter kits for indoor and outdoor workouts.

From The Experts

Hear from the experts in the fitness industry and find out their favourite exercises.

Our Stories

Chin 😳 (@inspchin)

(1) What got you started to get into fitness?
I constantly felt unwell and depressed. It was during my 26th birthday, I decided to step it up and make a change because I did not enjoy being sick most of the time. It was quite a big step for me at that time as I was not really active and feared with the exercise.

(2) What kind of exercise do you do regularly?
Currently I am following the routine written by LDNM. I have a gym mate and I join him with his routine as well - all with weights. I walk a lot during my free time (that's my cardio) as I enjoy exploring around the city.

(3) How long did it take you to see results?
My body puts on weight very easily, especially after travelling to different places (I'm a foodie as you can see). It took me 4-6 weeks to notice the results if I did it properly, then I would probably take a selfie, posted it to my Instagram and continued eating my 🍕.

(4) Would you say exercise can change your life?
Definitely. Not only physically, but also mentally. Physically, I feel faster and I react quicker; mentally, I feel more confident, my mood becomes better and my stress is reduced.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
If you really want a change, you have to make a move. One step at a time, and when you're ready for more, go further. If you still don't think you can do it, talk to your friends, or me. The magic happens outside of your comfort zone.

Chris 👍 (@atasteofzen)

(1) What got you started to get into fitness?
I’ve always been into fitness in a way due to my interest in HK action movies, Bruce Lee, Jackie Chan, Donnie Yen... these guys were my heroes. Another hero of mine is Arnold Schwarzenegger. I’ve always loved the bodybuilding ethos and mind set, though I have no desire to be a Mr Olympia! For me, fitness is about becoming the best version of yourself.

(2) What kind of exercise do you do regularly?
My routine at the moment involves a 5 day a week weight training program. The aim is hypertrophy and building some size. I’m only little!

(3) How long did it take you to see results?
I feel that you are the last person to see results... those around you will see them first. If you’re new to training, results can happen fairly fast, if you’re advanced, they come over time. The key is patience. Trust the process, keep the end goal in sight and stay hungry!

(4) Would you say exercise can change your life?
Exercise can change your life in more ways than physical benefits. It can help you change your mindset. It’s a mental game as well as physical. I’ve been able to get through some of the toughest times of my life due to the discipline and willpower I’ve gained through training. The principles you learn inside the gym can also be applied outside. Its a way of life. It’s all about bettering yourself.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
My advice would be this: work out what it is you want... and go for it. The comfort zone is a dangerous place. Nothing ever grows there. If you want something, you have got to be committed to get it and sometimes that may mean doing new and scary things. But I tell you this, my friend, it will be oh so worth it when you succeed. So, work out your ‘why’ and chase that motherf***** until you get it. You miss 100% of the shots you don’t take, so why not take a few? Life is too damn short. Live it.

Hongming 💪 (@hongmingngu85)

(1) What got you started to get into fitness?
Training only abs using roller for few years. Started training on 2012, wherein my training method was shitty and disorganized. Starting from 2013, I started to use split session to make a breakthrough.

(2) What kind of exercise do you do regularly?
I do legs, chest, back and shoulder twice a week, abs 4-5 times a week targeting different parts such as oblique, lower abs, upper abs, do arms once a week.

(3) How long did it take you to see results?
Didn't see much result even after I started split session. I upped my game by doubling the workload. Then the result ensued within 3 months.

(4) Would you say exercise can change your life?
It did change my life a little bit, not much but more than enough to have a better mindset towards life.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
Motivation won't really help 'cause it wouldn't last too long. Please take fitness as a part of your daily routine and work on to internalize it. If you need to sleep, to eat, to have sex and to 💩, then you need to work out. as simple as that.

Jaspreet 🦊 (@jas_s_m)

(1) What got you started to get into fitness?
Personally, I really like being in shape, being able to know that I can both work well on my mind and my body. People always train their mind and always forget their body and spirit, so I try to read, do a little meditation and work out in the gym.

(2) What kind of exercise do you do regularly?
I try to go to the gym 3 times a week, 10 to 15 minute cardio (rowing or running) then usually split between chest and shoulders on one day, legs and back another and arms and abs on the 3rd. occasionally I work on some fat burning exercises (lower weights that day but more repetitions).

(3) How long did it take you to see results?
A little while, I believe 6 to 8 weeks, I could start to see more definition after 12 weeks.

(4) Would you say exercise can change your life?
I wouldn't say so, but it makes me feel more complete.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
My only point would be, everyone started somewhere, so don't be put off by looking out of place, if you're ever stuck just ask someone nearby, nearly everyone there was where you are and wouldn't mind giving you a hand. And who knows you may enjoy it, best of luck and just remember to enjoy it as well =]

Kaman 😘 (@chubby_tubbs)

(1) What got you started to get into fitness?
Food, oddly enough food is what got me into fitness; being a person who really loves to eat and I am the type who can go crazy when it comes to food and eat everything in sight from healthy to unhealthy that can harm my health and body. When I realised this I decided to start working out believing that this will help with preventing me from gaining too much weight and notice what I actually eat and shrink down on my portions… clearly for those who know me, the portion shrinking didn’t happen haha!

(2) What kind of exercise do you do regularly?
When at the gym I aim mostly for strength training, so after a 15-minute warm up on the treadmill you tend to find me with all the dumbbells performing supersets to help burn away the fat and tone up. When I’m not at the gym... Well many know I am very addicted to PokemonGo, therefore I walk A LOT... so give me a couple power banks, bottle of water, some snacks and I will be walking for hours... maybe the whole day even lol

(3) How long did it take you to see results?
It took me a month to notice a shrink in size and being able to fit in clothes that I was bursting out of before. Of course this may not be the same for everyone as it does depend on what you eat and how much you work out so don’t be too worried if you don’t see a big change, in the end everyone is different!

(4) Would you say exercise can change your life?
Exercise definitely changes your life, because it’s changed mine for sure! I’m not a lazy blob no more who sleeps for over 12hrs a day and then wake up and either go to work or be indoors and play games. After working out I have gained so much more energy, where I would automatically wake up in the early mornings and start my fitness workout to get me pumped and ready for the day and then power through the day like no tomorrow. I don’t know about others, but for me each time when I finish my workout I feel like I can take on the world. Whereas in the past I would wake up in aches and pains and dread what’s coming.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
Just remember, in the end you're scared because you are looking at the people around you and thinking... everyone is so much better than you and you seem embarrassed to try out anything because you might make a fool of yourself. But bare this in mind, every second you think that about yourself there is actually someone else who is stood behind you looking at you and thinking the exact same thing about them self... so what I am trying to say is, everyone is a role model for everyone. So don’t be afraid to step out of your comfort zone and try some different, because for those who you look up to will be proud of you and those who look up to you will admire your courage and follow your footsteps.

Lauren ☺️ (@fozzness)

(1) What got you started to get into fitness?
Fitness is something I’ve always had an interest in but I’ve only taken it more seriously in recent years. I’ve done anything and everything from Richard Simmons’ Sweatin to the Oldies to Tae Bo to Turbo Jam to Insanity. I’ve always just liked trying different programs but it’s only recently that I decided that I wanted to be fit for pole fitness and started to customise my workouts to what I wanted rather than what someone else told me. With pole, you need a lot of strength for the moves as well as stamina to do a routine so I’ve been more serious about working on myself to suit my needs for that.

(2) What kind of exercise do you do regularly?
I do some video routines still like P90x3 but when I don’t have the time to do that, I rely on workout apps. Seven - Seven Minute Workout’s routines are some of my favourites. Doing a couple of those in a row is enough for a decent little workout that also fits with my busy mom life.

(3) How long did it take you to see results?
I’ve been doing this kind of stuff for years so it’s been a gradual thing. But after the birth of my daughter, it took me roughly 6 months till I felt like myself again and was at the weight I was when I got pregnant.

(4) Would you say exercise can change your life?
Working out DEFINITELY changes your life even in just small ways. I always feel so much better when I’m on a good work out schedule and eating healthily on top of that. I also strongly feel that committing yourself to fitness is a lifestyle choice. You have tailor your workout to what suits you rather than force yourself into routines that are too intense for you and promise quick results. You have to be in it for the long haul and be realistic.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
My advice to anyone starting out is to start small and work your way up. Not everyone can do a push up starting off and that’s okay. If all you can do to start with are small 7 minute workouts every day or every other day, that’s fine. Working out and eating healthy are lifestyle changes. Some bad habits take years to break. If you stick with it, you’ll work harder and you’ll find it easier to pick it all back up again should you fall. Don’t be too hard on yourself when you do fall. We’re all human. We all can be vulnerable. Just keep at it and you’ll eventually see that your falls might not be as bad later on if you took your time to make a good foundation in the beginning.

Leah 😸 (@leah_m_holmes)

(1) What got you started to get into fitness?
I started mostly because I hated how I felt. After I finished uni I put on a lot of weight for various reasons - sedentary job, bad diet, lack of money to go to the gym, depression - and I didn't like feeling disappointed in how my clothes looked in the mirror, or the fact that sometimes I would sit down and start getting pain in my ribs from my belly fat pressing up on them! I promised myself that when I got a more stable job that paid better, I'd start working out regularly, and fortunately when I got my new job, there was a 24-hour gym on the other side of the road, so I had no excuses not to go!

(2) What kind of exercise do you do regularly?
I lift weights two or three times a week, depending on how busy I am - I read some articles on Stumptuous, a website dedicated to weightlifting for women, that indicated that resistance training was the most effective way to work out, so I bought a book called The New Rules of Lifting for Women as it had a full lifting programme in it that was free of gimmicky advice. It's been really helpful! I also do naginata twice a week, which is an excellent cardio workout.

(3) How long did it take you to see results?
My biggest issue is with my belly fat, which is really stubborn and doesn't seem to want to shift, so I haven't personally seen results yet, but after a couple of months my partner said I was looking a lot more toned in my back and shoulders, and friends and coworkers started saying I was looking slimmer, so that was a great boost to my motivation! The biggest thing for me was how I felt. Once I got past the initial DOMS pain, it didn't take long for me to start feeling fitter. I felt stronger and more energetic - it was fantastic!

(4) Would you say exercise can change your life?
I think it can. Like I say, I felt a lot stronger and more energised once I started exercising regularly, but it also helped a lot with my mental health. It gives me an hour or two where I don't have to worry about anything else and I can put on my headphones and concentrate on lifting, or on getting my martial arts technique right, so it's a good way to step back from my everyday stresses and give my mind a rest while also doing something good for my body.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
I think the most important thing is to find a form of exercise that works for you, because you're more likely to stick with it. Running on a treadmill for hours is boring, so you probably won't get much out of it long-term! So I'd say you should try a few things and see what you enjoy most. If you join a gym that has lots of free fitness classes, you can sample a bit of everything and go from there. Also, buy a workout diary and keep track of everything - your weight, your measurements, how much you can lift or how quickly you can run a set distance. It's a great way to see yourself making progress and keep your motivation up!

Mike 🐻 (@l1kemike)

(1) What got you started to get into fitness?
Growing up I was incredibly skinny (like seriously), with this continuing till my early 20s. At first I started going to the gym with the slightly cynical reason of wanting to look better to the opposite sex. But after a few months and seeing my progress, I realised this was something I really quite enjoyed and found the benefits to my overall health and working to progress become my main motivation.

(2) What kind of exercise do you do regularly?
I spend most of the time on free weights and machines, working on all parts of my body. I always try to concentrate on a different part of my body for each session I do, I couldn’t think of anything worse than walking around as one of those guys who look really out of proportion. I also tend to do throw in some cardio into my workouts too. Originally I was really against cardio as I found it a "waste of time". However sticking with it for a few months I noticed the results also help me with my free weight/machine exercises.

(3) How long did it take you to see results?
As I had a slim build, I saw the results after about 3-4 months, with an increase in my muscle mass and overall definition. This of course allowed me to increase my reps and the weight I could carry. My body took to cardio much quicker, with me double my running and rowing times after about a month. Having to buy a whole new wardrobe to accommodate my increasing size wasn’t cheap though!

(4) Would you say exercise can change your life?
I would say yes. First and foremost it allowed me to become far more comfortable with my body, which increased my confidence. It’s often overlooked, but it also helped with my social skills as I gained new friends who I met at the gym. Health wise I found the changes to my body quite beneficial with better skin, less aches & pains and an overall more healthy body.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
I’ve been there and I would say just do it! Gyms on the outside can look extremely intimidating, but 9 times out of 10 are friendly and welcoming. Staff can help you with any questions you may have and no doubt asking a fellow gym goer how to use a machine often leads to a friendly conversation. To overcome my initial fears I went to the gym with friends to help ease me in, as we learned the ropes together – going to the gym should be a fun exercise and going with friends and simply having a laugh certainly helped me.

Pauline 🐾💪 (@paw.lean)

(1) What got you started to get into fitness?
You know how some people say that you sometimes you need a wake-up call? Well, a break up with someone who was my past, present and future was /my/ wake-up call. It happened in the summer 2016 and after eating garbage, crying, eating nothing on somedays, not moving at all and immersing myself into sadness, one day I woke up and decided that it was time to start healing. My dad was the main catalyst in my current love for fitness and well-being, we went on a run by a huge field in my neighbourhood which then led to me being persuaded to go to the gym. Since then, I’ve incorporated exercises 5-6 times a week to help with my overall physical and mental health.

(2) What kind of exercise do you do regularly?
I’m currently following the Grace Fit Guide programme by Fitness YouTuber, Grace Beverly. This programme involves 5 days of exercises focused on building muscle (especially glutes) and loosing fat. The format is: Legs, Arms & Chest, Booty, Back & Shoulders and HIIT with Abs. The idea is every week, you get used to each exercise and increase weights as you get stronger. My sixth day is usually legs again mixed in with HIIT.

(3) How long did it take you to see results?
I’m constantly changing and improving! But my first initial results - less thigh and belly fat - took me around 3 months with other results like more defined upper abs (I hadn’t seen abs on my body in years up to this point) and glutes in 6 months.

(4) Would you say exercise can change your life?
YES. It has changed mine. I talk about this a lot on social media but exercise has done loads for my physical health - I’m stronger which means I can lift things and be more useful when opening bottles 😂 and I have improved my stamina so I can endure activities like running longer. Exercise has also helped me with my mental health. Prior to exercise, I used to have panic attacks at least 3 times a week and had tried to turn to medication to reduce it. However, since tuning into this healthy lifestyle - with exercise and meditation - I no longer have as much built up anxiety as I had before. It’s honestly freeing.

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
Hey, I know exactly how that feels. And lots of us do. But after that initial often terrifying step of going to the gym or committing to exercise, the fear of judgement melts away. After all, everyone who exercises at the gym is just there to improve themselves. Most don’t care about anything but getting that last set done. Focus on yourself. Why are you doing this? For you. Why do you want to start? For you. Who is this about? /You/. One practical advice I would give would be, if you really are scared, is to go with a friend! You get to laugh and learn together whilst committing to a healthier and happier lifestyle.

Sean 🤖 (@artifisean)

(1) What got you started to get into fitness?
Tummy, hilarious isn’t it? Haha! I was very skinny and weak due to inactive life style, but at one point I’ve got my tummy bigger and flabby due to unhealthy eating habit. However I was then aware and I wanted to look good. As I was about to cut down my meal portions considering as "dieting" to lose fat, my cousin eventually suggested joining a gym. Thanks to her, the idea was sparked!

(2) What kind of exercise do you do regularly?
Hyperthrophy-Specific training (HST) and cardio, consistently 4-6 times per week.

(3) How long did it take you to see results?
Well, years of course, as a beginner before. Then through continuous learning from the professionals and experiences gained, working out in the gym has eventually become a habit and daily routine of mine, and then when I started practising a good diet lately, result shows faster!

(4) Would you say exercise can change your life?
Absolutely. Physically, you look so much better. Psychologically, you are more confident with yourself. You are fitter, more active, and more positive! It is a blessing!

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
I was someone whose never get related to "active and fit", never went for any kind of sports. But when i gave it a try in the gym, pick up the dumbbells and lift, out of my expectation, I found my passion in it!

Sylvia 💖 (@sylviamcelroy)

(1) What got you started to get into fitness?
Initially, I wanted to get into fitness to lose weight and to tone my body, but now I wanted to work on strength.

(2) What kind of exercise do you do regularly?
I normally do a combination of HIIT and weight training but I've recently started a new program which is powerlifting training so a lot of Squats bench presses and deadlifts!

(3) How long did it take you to see results?
I measure and weigh myself at the very beginning of my journey and then at the end of each month, it's been 2 months and I've dropped 7kg! Not going to lie but I find it harder to see results from looking at myself in the mirror sometimes so numbers help! Saying that within a month my clothes felt looser haha.

(4) Would you say exercise can change your life?
YES! Most definitely! You feel so much more energised, motivated and also more confident in yourself! I also find that it helps me to release stress as well and I always leave the gym feeling happy!

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
This sounds cliche but "just. do . it." stop making excuses and get yourself to the gym. you will thank yourself later! 2 months ago i hated doing exercises and I was so unhealthy. I made the decision to get a gym membership with my friend who is also now my gym buddy so we can train together. now i get up at the crack of dawn to get to the gym - not because I have to but because I want to!

Tatiana 👊 (@tati_lag)

(1) What got you started to get into fitness?
It was a time of my life that I did not feel well for personal reasons and I really needed something very intense extreme and challenging in order to overcome it.

(2) What kind of exercise do you do regularly?
I do Crossfit for the last three years. It took my mind and it changed my life. I recently started gymnastics and power stretching and it is very challenging.

(3) How long did it take you to see results?
I can say immediately.. I was impressed.

(4) Would you say exercise can change your life?
Oh yeah..100%. You just need to decide it and to discover it! 😉

(5) Do you have any advice for those who are afraid of exercise because it's not within their comfort zone?
There is no reason to be afraid. The comfort zone does not change you.. train your mind and your body will follow. You just need to find something that you like and progress will be one-way! 👊

Workout Starter Kits

Gym

Here is the rundown of anything and everything you could need in your gym bag. Do not forget to pack extra underwear, clothes, socks and a plastic bag for your dirty clothes if you shower at the gym.

  • ● Clean towel
  • ● Comfortable gym clothes
  • ● Trainers
  • ● Water bottle
  • ○ Deodorant
  • ○ Extra clothes for change
  • ○ Headphones
  • ○ Lifting gloves/belt
  • ○ Lock
  • ○ Protein bar/shake
  • ○ Shower bag

Home

You can even workout naked without any equipment! Here are 5 budget-friendly essentials if you want to maximise your exercise routine at home.

  • ○ Dumbbells
  • ○ Resistance bands
  • ○ Stability ball
  • ○ Workout DVD
  • ○ Yoga mat

Outdoor

Here is a list of must haves that will help you have the best experience possible during an outdoor workout. Sunscreen is a must during summer.

  • ● Clean towel
  • ● Comfortable clothing
  • ● Trainers/supportive shoes
  • ● Water bottle
  • ○ Extra clothes for change
  • ○ Hat
  • ○ Headphones
  • ○ Resistance bands
  • ○ Rope
  • ○ Sunglasses
  • ○ Sunscreen

From the Experts

I am fortunate to be able to get some experts in the fitness industry to share their favourite exercises with some tips and advice.

SHOULDER PRESS

Josh, Founder & Lecturer of LDNM Academy

"My favourite upper body exercise has to be the overhead press aka the shoulder press. I was a kayak athlete at a young age which blessed/cursed me with over developed shoulders. There is something about the shield like shape that protrudes from your upper arm after a heavy set that really drives you to lift more. There is also a great feeling of accomplishment when you have a weight held with control above your head."

WIDE GRIP PULL UP

Victoria, Founder at Nu Day Nutrition Coaching

"It’s so versatile as a compound; for beginners to be able to start assisted and progress to bodyweight, for advanced to be able to add additional weight through use of a belt means there is tonnes of scope to progress. Add in the fact you can easily focus on and practice eccentrics or scapula protractions, and the fact there’s nearly always more than one place you can do them on the gym floor, they’re always a winner for me to kick off an upper body session and get the blood flow going. And let’s not forget that if your goal is fat loss, it’s one of the exercises that you’re often able to progress during a fat loss phase due to loss of body mass!"

FACE PULLS

Scott, Personal Trainer at SRL FITNESS

"In recent years this has trickled down the importance of exercises due to programming with new lifters adopting in favour of big compound moves like the bench press, shoulder press, rows etc for muscles size. But in a world of prone hands (palms down), forward rotated shoulders due to office work and day to day life this exercise will to help offset all that horizontal and vertical pressing, the face pull can rejuvenate if you have plateau in your lifting (or at least pressing) journey while conditioning the rear delts, rhomboids, and external rotators. It can even help make posture become more neutral when performed correctly with mobility work. Therefore, this is one of my favourite exercises to use with clients and myself to make sure I do not end up hunched over and Neanderthal-like."

CHEST PRESS

Andy, Owner at IFit Gym

"Since young I am “obsessed” with thick and defined good looking chests !!! My dream always wanted to build a “killer” chest. Haha. Used to hit chest twice a week, but now once a week. Usually started with Inclined barbell Bench Press of 4 sets, then Incline Dumbbell Flyes Of 3 sets. Then Flat barbell bench Press of 4 sets; followed by Flat Dumbbells Flyes Of 3 sets. I usually do Wider Hand grip on Barbells. Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension. Because of this, wider hand spacing is associated with training the pectorals and narrower hand spacing is associated with training the triceps."

PRESS UP

Jennifer, Personal Trainer at Jenergise

"You don’t need any equipment. Targets chest but also front of shoulders, triceps, core and legs too. Plus there are loads of ways to make it easier or harder depending on your strength and fitness level."

DUMBBELL CHEST PRESS

Phil, Co-Owner of The Fitness and Conditioning Centre

"This is my favourite upper body exercise as it allows a much better range of motion. It also allows me to keep my shoulders back more easily than bench press protecting my shoulders from high risk injury."

DEAD HANG PULL-UPS

Paul, Creator at BestYou.Life

"Strict form pure upper body strength required I love it because its challenging pretty much all of my upper body muscles and done properly without any momentum is a fest of strength to rep out over 12 reps using bodyweight only. The best part you can add weights and do weighted pull-ups. Not only are your back muscles gonna live this now you can get the arms sorted too. I rarely if ever do isolated arm exercise because of this."

BULGARIAN SPLIT SQUAT

Scott, Personal Trainer at SRL FITNESS

"The rear foot elevated split squat (aka the Bulgarian split squat) has become one of my favourite go to primary lower body strength exercise for myself as well as my clients targeting hips, hamstrings, glutes, and quads, and can be altered to further isolate (for example, lengthening the distance between the front foot and the back will increase loading on the hip, glutes, and hamstrings.) If you are a person that suffers with a bad lumber spine this a great alternative from doing conventional back squats (if dumbbells are used), as this exercise will not load up that area and cause further problems."

SUMO SQUAT

Jennifer, Personal Trainer at Jenergise

"It’s great for your quads, hamstrings, calves, gluteus maximus plus targets your adductors and abductors more than a traditional squat. Also good for abdominals and lower back. You can do it anywhere without equipment or add weight (barbell, kettlebell or dumbbell) or resistance bands to make it harder. You can even add a jump to turn it into a plyometric exercise."

HIP THRUST

Victoria, Founder at Nu Day Nutrition Coaching

"Often overlooked in favour of squats and deadlifts, but so many variations and ways to target the glutes, hamstrings, quads depending on how you set them up. What I love is the ability to accrue significant volume, but most people underestimate what they’re capable of thrusting with a barbell, for example. Lots of variations out there too, like bodyweight single leg hip thrusts or depending on your gym set up, you can execute in other ways eg smith machine or even the leg extension machine so it’s extremely versatile. It’s a simple one to master the technique on, and incrementally add volume to week on week. Oh and let’s not forget glute pump!"

LEG EXTENSION

Andy, Owner at IFit Gym

"I love leg extension machine for some reasons, haha. I love to see defined & strong bulky quadriceps. I think that is so attractive in men."

DEADLIFT

Josh, Founder & Lecturer of LDNM Academy

"The best lower body exercise (in my opinion) has to be the deadlift. The primal movement of picking up an object from the floor is a fundamental human pattern. To me weight lifting is a numbers game and the deadlift is a very accurate marker on how strong your nervous system is becoming. It also helps you to develop good hip action too... need I say more?!"

DEADLIFT (BARBELL)

Paul, Creator at BestYou.Life

"As long as you can work up to around 150% of your bodyweight for around 5 to 8 reps you will most definitely be working "all" your muscles in one single easy accessible in any gym. My goto workout for time constraints will be 10 X 5 at 150% bodyweight. Boom total body workout done!"

DEADLIFT

Phil, Co-Owner of The Fitness and Conditioning Centre

"Excellent all rounder compound exercise which is ideal for most goals including strength or fat loss. I recommend for beginners to get a coach to teach them this with correct form before trying it themselves."

KAYAK SLALOM

Josh, Founder & Lecturer of LDNM Academy

"This is where you slip into a one man kayak and race through gates. I am rubbish on land so have always opted for the water. This was my sport for over 8 years. The sound of rapids and the sheer speed at which you move really excites me. Allowing yourself time in or on a different element other than earth really helps to ground you too.. I picked water and my brother is a fireman - go figure!"

ZUMBA

Andy, Owner at IFit Gym

"Back in 80s to 90s, treadmills and Hi/Lo Aerobics were my favourites !! From 2000 to 2010, I love Step Machines and Reebok Step Classes. 2010 to 2017, ha ha, due to my age, not recommended to do vigorous cardio exercises, I find Zumba Fitness is my kind of cake now. Why? I love dancing, I love music, I love teaching and I love to see my classes’ students dance like no one is watching in my classes. After all, we are FEEL BETTER WHEN DANCING❤️👍."

HIIT

Jennifer, Personal Trainer at Jenergise

"You can do it anywhere, without any equipment and you only need 30 minutes (including warm up, cool down and stretching) to get a really good workout. Plus it burns more calories and fat than a continuous cardio workout. You can use your imagination to combine different exercises and use different work to rest ratios to keep it challenging you. It is also extremely adaptable for different levels of fitness - your warm up might be my HIIT session!"

STAIR MASTER

Victoria, Founder at Nu Day Nutrition Coaching

"My relationship with the stair master is a love / hate one. Wow that thing can get you working up a significant sweat, and can help you increase your aerobic ability, but for me it’s the efficiency of that cardio session. During competition prep, I was doing 4 x 20-25 minutes a week and that was the sum total of my cardio. Not hours and hours spent on a treadmill which let’s face it, is dull! Not all gyms have them, which is a downside, and as it’s quite demanding on your joints, it can potentially inhibit your ability to recover from your other sessions so should be used mindfully."

HIIT BIKE SPRINT

Phil, Co-Owner of The Fitness and Conditioning Centre

"Using a exercise bikes for 7-10 rounds, 15 seconds 90-100% effort on a harder intensity level. (Fast as possible) followed by 45 seconds very slow paced 30-40% max effort, repeat this 7-15 times depending on level. I enjoy this because it's intense and burns plenty of calories in little time. Ideal for the end of your workout. "

CYCLING

Scott, Personal Trainer at SRL FITNESS

"My favourite cardio exercise to do, this is a fantastic for aerobic or anaerobic lactate (HIIT) training, if cycling is done correctly, there is minimal impact on the hip, knee, and ankle joints. A person, whether recovering from injury or not, avoids the pounding associated with other activities such as running. When you are pedalling against resistance in cycling you increase the endurance of the muscles in the legs to include the quadriceps, hamstrings, gluteus, and the calf muscles. Working these muscles also helps to strengthen surrounding bones, tendons, and ligaments increasing overall strength so that activities of daily living can be performed with ease an all-round worthwhile exercise."