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26/07/2026

The reps 👇

Round 1: 5 repetitions of each exercise
Round 2: 4 repetitions of each exercise
Round 3: 3 repetitions of each exercise
Round 4: 2 repetitions of each exercise
Round 5: 1 repetitions of each exercise

Rest for 30 seconds between rounds!

📌 for later and ❤️ if you try it

24/07/2026

I challenged myself to do 10 before breakfast every day for 30 days

I thought it would improve my cardiovascular fitness and VOâ‚‚ max, but because I'm already relatively fit, the physical changes were minimal.

What surprised me most? The mental benefits…
- More energy first thing in the morning
- Better focus and mental clarity
- Less of the morning stiffness I'd been putting down to perimenopause
- And a real sense of achievement before 7am

It reminded me that sometimes the biggest benefits of exercise aren't the ones your smartwatch can measure. Would you try this 30-day fitness challenge?

21/07/2026

Do you cool down after a workout? Be honest.

A cool-down can feel like an optional extra, but physician Dr Cristina Sciavolino-Day says that even a few minutes of gentle movement and targeted stretching after your session’s main event can help your body recover.

To help, Cristina has shared a cool-down routine that is suitable to help your body recover after a full-body workout, gentle run or brisk walk.

Thank you, Cristina! ❤️

Will you add it to your routine?

19/07/2026

🍤 If you feel like a curled-up prawn after a day at your desk, this workout is for you.

While sitting is a normal part of life, spending long periods in the same position can leave your body feeling achy and stiff, and may even compromise how it functions.

Slouching on the sofa and hunching over your screen of choice can also contribute to neck and back pain.

While no one move can fix poor posture from prolonged sitting, strengthening the muscles around your shoulders and upper back can help you hold an upright posture for longer, so you feel less stiff (although it’s still important to take regular movement breaks).

This workout features five moves to target those muscles.

1. Bent-over rear delt flye
2. Dumb waiter to Y-raise
3. Arnold press
4. Arm circles
5. Bent-over row to triceps kickback

Perform each of the five exercises for 40 seconds, taking 20 seconds between exercises to get set up for the next move and to rest. Perform all five exercises to complete one round. Perform four rounds in total.

📌 for later and ❤️ if you try it and ✉️ your office buddy

16/07/2026

💬 “As a pelvic floor physical therapist and someone who lives with dysfunction myself, I don’t just treat this condition, I train with it.”

For this week’s edition of Workout Diaries, Dr Caroline Packard shares her experience of exercising with pelvic floor dysfunction.

“I stopped training around my pelvic floor dysfunction and started training for it—and that shift changed everything,” she says.

As a result, she’s able to manage symptoms while continuing to run, practice yoga and keep up with her three young children.

12/07/2026

If I only had 15 minutes to exercise in my lunch break, these are the five full-body moves I’d do on repeat.

Compound moves like plank walkouts, burpees, bear crawls, mountain climbers and planks work your upper body, lower body and core all at once, so you get more done in less time. Plus, they combine strength and cardio to leave you feeling like you've had a proper workout—no equipment needed.

This quick workout is perfect for boosting your energy and breaking up a day spent at your desk. Let me know if you give it a go!

📌 for later and ❤️ if you try it

09/07/2026

This week’s features Pilates teacher and holistic wellness expert Nikkii Behrens.

She says exercise is important to her because it gives her the energy she needs.

💬 “I train to move well, have energy and stay healthy for the long term. I want to be able to keep up with life, travel, run businesses, and now chase after my son. Looking good is a bonus, but feeling capable is the real goal.”

Her weekly routine is a mix of mat and reformer Pilates, as well as strength training, mobility work and plenty of holistic recovery, including regular sound baths. Here’s what a recent week looked like:

Monday 8am: Strength x Pilates full-body focus

Tuesday 9am: Reformer Pilates obliques, core and upper body

Wednesday 8am: Reformer Pilates lower body

Thursday 12pm: Long walk with pooch and family

Friday 8am: Yoga x Pilates fusion stretch and tone

Saturday 9am: Rest day and sound healing

Sunday 9am: Mat Pilates full body

05/07/2026

Hit save on this six-move upper-body dumbbell workout

A new study has found that people with strong chest and back muscles may have a lower risk of heart attack. If you want to strengthen your upper body, try this simple dumbbell workout:

1. Bent-over row
2. Reverse-grip row
3. Dumbbell pullover
4. Chest press
5. Alternating pec fly
6. Narrow-grip press

Sets: 3 Reps: 8-10 Rest: 60sec

đź“Ś for later and đź‘Ť if you try it

03/07/2026

Many beginners are justifiably wary of kettlebell swings, but it’s such an effective move that it’s worth spending the time mastering it.

“Kettlebell swings are an amazing power-builder by forcing you to explode through your hips and glutes,” says Jonah Berman, a NASM-certified personal trainer at EGYM Fitness.

“Especially if you spend a lot of time at a desk, these can help keep lower back and hip pain that comes from sitting all day away.”

“And because it’s so dynamic, it sneaks in a cardiovascular burn without you ever having to touch a treadmill—bonus!”

Berman’s shared the two most common mistakes beginners make with kettlebell swings, and at fitandwell.com you can read the strength markers you should meet before attempting a kettlebell swing, as well as how to do it and what weight to pick.

28/06/2026

To fit exercise into my busy week, I try to get up early and squeeze something in before my daughters come down for breakfast. I usually have about 30 minutes max before I’m back to mom duty so how I work out matters.

I’ll often do a circuit that uses EMOM (every minute on the minute) timings. You complete a certain number of repetitions of an exercise at the start of every minute, and your recovery is the remaining time on the clock before the next 60 seconds start.

I recommend this style of training if you’re on a tight schedule. There’s minimal downtime and workouts can build cardio fitness as well as muscular strength and endurance because you only have short recovery periods. As you get tired, you have to work harder to complete the repetitions, which is what improves fitness, strength and endurance.

If it sounds like a good fit for your goals, try this five-move workout I created.

You will need a set of dumbbells or a kettlebell for this workout, as well as a stopwatch.

Do 10 reps of every exercise, one after the other, and complete four rounds.

Each exercise starts at the beginning of the new minute, with any remaining time used as rest. For example, if the first exercise—the goblet squat— takes you 40 seconds, then you will have 20 seconds rest before the next move at the next minute mark.

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