Full Library of The Hogarth Gym Team's 'Workout of The Week'!
Our incredible team of Personal Trainers bring you a wide variety of workouts for you to try in the Gym if in need of motivation!
Feeling unsure of what to do in the gym? Where to start? What kit to use and what circuit to do? - welcome to #WorkoutOfTheWeek with The Hogarth's Gym Team. You can find a mix of workouts from strength to HIIT to specific equipment and muscle groups. What will you be training this week? Find full circuit break down and link to each video below.
ANTAGONIST SUPERSETS
by Vojin Soskic
Vojin brings you an Antagonist Superset: working opposing muscle groups, with minimal rest between sets. When you finish a set that muscle rests and its antagonist steps up to take over.
BENEFITS: total body workout, increase metabolic stress, time saving, can be done with a fun training partner for vibes.
Repeat 3 x 12 reps:
LATS/SHOULDERS
Lat Pulldown - DB Lateral Raises
UPPER BACK/CHEST
Bent Over DB Rows - DB Press Ups
QUADS/HAMSTRINGS
Leg Extension - Leg Curl
BICEPS/TRICEPS
DB Bicep Curls - Bench Dips
STRENGTH TRAINING FOR RUNNERS
by Adam Jones
Trail running specialist and coach, Adam Jones brings you strength exercises specifically for runners. These will help avoid injury and with endurance on your runs!
◾️ VMO HEEL ROCKERS
🦵15-20 reps each side
💬 The VMO (Vastus Medialis) places a pivotal role in in controlling the knees alignment through movement and loading. With long distance running this muscle can fatigue which starts to bring the knee out of track and places a greater influence on areas like the hip, which can lead to pain and injury.
1️⃣ Stand with feet hip width apart and the band just behind the back of the knee.
2️⃣ Lift the heel as high as you can that does not allow the hips to move.
3️⃣ Bring the heel back down to the floor and rock back to lift the toes off the ground – AGAIN ENSURING NO MOVEMENT IN THE HIPS! 🤓
4️⃣ Hold at the top of the movement before letting the toes drop back to the ground and repeating.
◾️ BANDED SINGLE LEG ABDUCTION
🦵 15 – 20 reps each side
💬 A great balancing exercise focusing on the glutes where as much of the work is going through the loaded balancing leg as it is on the driving outward leg.
1️⃣ Standing on 1 leg with a band around the outer ankle – maintain as straight a body position as possible whilst driving out the outer leg.
2️⃣ Slowly control back to the centre before repeating.
◾️ SINGLE LEG REVERSE LUNGE
🦵 8 – 12 reps
💬 A reverse lunge places a larger emphasis on the hamstring & glute-max of the loaded leg whereas a forward lunge loads the quads to a greater degree.
1️⃣ Take a large step back making sure to gain balance on the back leg
2️⃣ Lower to tap the knee to the floor
3️⃣ Drive back up and into the starting position.
◾️ DUMBELL ROMANIAN DEADLIFTS
🦵 8 – 12 reps
💬 A great posterior chain exercise strengthening the lower back muscles, glutes and hamstrings.
1️⃣ Stand with feet hip width apart.
2️⃣ Maintaining a slight bend in your knees throughout, push your bum back and slowly hinge from your hips
3️⃣ Lower your upper body to the point that you feel your hamstrings tighten. KEEP BACK FLAT THROUGHOUT! 🤓
◾️ LOWER BACK EXTENSIONS
🦵 10 – 12 reps
1️⃣ Lie over a box with hips into edge.
2️⃣ Lift legs up to level with your body – hold and return to original position.
WATCH THE WORKOUT
EMAIL ADAM
Jubilee WOD 👑💪
On 02/06/1953 a 27 year old Princess Elizabeth was coronated Queen Elizabeth II of the United Kingdom. This year marks her 70 year reign.
Give PT Martin's Jubilee themed circuit to kick off the weekend! Can you beat his time of 06'20" to win a 4 week online training programme?
◾️ 2 Rope Climbs
◾️ 6 Burpees
◾️ 53 Air Squats
◾️ 27 KB Swings
◾️ 70 Cal Row
WATCH THE WORKOUT
EMAIL MARTIN
20 minute HIIT
by Shannon Williams
Hogarth Personal Trainer Shannon Williams brings you a short but sweaty HIIT circuit.
3 ROUNDS - 1 minute rest in between each round
◼️ 40 seconds exercise
✨ 20 seconds active rest
LET'S GO ⤵️
◼️ Squat Press
✨ Skip
◼️ Battle Ropes
✨ Skip
◼️ Box Jumps
✨ Skip
◼️ TRX Rows
✨ Skip
◼️ Burpees
✨Skip
◼️ Russian Twists
WATCH THE WORKOUT
EMAIL SHANNON
30 minute Full Body Functional Training
by Goran Babic
Personal Trainer at The Hogarth Club, Goran Babic brings you a 30 minute circuit that you can do at the Gym for a full body workout. Goran has included tips for good form with each exercise too.
🔥 WARM UP
◾ONE ARM STANDING ROW – 2x10 each side
Soft knees, core engaged, neutral spine, medium weight
◾ONE ARM STANDING PRESS – 2x10 each side
Soft knees, core engaged, one heel of the ground, shifting weight as you press
💥 CIRCUIT
⏱Complete as Many Rounds in 30 minutes
◾ DUMBBELL CURL & PRESS - 10 each side
Soft knees, shift weight as you press, soft elbow on the end of the press
◾ LANDMINE CLEAN & PRESS - 10 each side
Feet in split stance, driving from your heel through your hamstring and glutes, press as you rotate.
◾ PLANK WITH DUMBBELL ROW - 10 each side
Start in plank position with your feet hip width apart, soft elbows, core engaged, back parallel with the floor.
◾ LANDMINE TRUNK ROTATION - 20 rotations
Lean slightly forward, core engaged, move the weight from side to side as you rotate.
◾ ALTERNATING PENDULUM LUNGE - 10 each side
Knee over toe, tail out, back knee bending just behind opposite heel, focus is on the glutes
WATCH THE WORKOUT
EMAIL GORAN
4 Progression Pull-Up
by Milos Vukasinovic
Personal Trainer Milos Vukasinovic brings you a basic breakdown on how to build up to perform a pull up safely and effectively.
1️⃣ DEAD HANG
4-5 sets
15 second hold
Rest 45-60 seconds in between sets
2️⃣ INVERTED ROW
3-4 sets
8-12 reps
60 seconds rest in between sets
3️⃣ NEGATIVE PULL UPS
4 sets
5-8 reps
60 seconds rest in between sets
4️⃣ BANDED PULL UPS
4 sets
8-10 reps
60 seconds rest in between sets
✅ FULL BODY WEIGHT PULL UP
Book in with Milos for assistance or give this a go in the gym
WATCH THE WORKOUT
EMAIL MILOS
Core Supersets
by Joe Johnsey
Joe Johnsey brings you 6 different Core focused full body exercises, varying in diffiuclty level and separated into 3 supersets.
Try 8-12 reps of 3 rounds of whichever group and work towards levelling up your reps or intensity level!
▪️Easy ◾️ Harder ◼️ Hardest
▪️ Glute Ham Raise Row
▪️ Kettlebell Swings
◾️ Leg Raise Pullover
◾️ Oblique Twist
◼️ Bench Dragon Flag
◼️ Band Resisted Bear Hold Pulses
WATCH THE WORKOUT
EMAIL JOE
Power & Core workout
by Gabriel Jones
Personal Trainer, Gabriel Jones brings you an explosive Power and Core workout for effective strength training.
☄️ WARM UP
▪️ Dead hang 2 x 20 sec
▪️ Resistance band high pulls 2 x 15
☄️ POWER
▪️ Overhead Throw x 5 – 2-4kg medicine wall ball
▪️ Single Arm Chest Throw x 5 each arm – 2-4kg slam ball
▪️ Side Slam (Wall) x 5 each side – 3-5kg medicine wall ball
▪️ Kneeling Side Slam x 5 each side – 2-3kg slam ball
▪️ Reverse Overhead Throw (and chase) x 10 – 6-10kg slam ball
REPEAT X2
☄️ CORE
▪️ Hanging Knee Raise x 10
▪️ Crunch to Extension (with slam ball) x 10 – 2-4kg
▪️ Dumbbell Side Plank with Rotation x 6 each side – 2-4kg
REPEAT X2
WATCH THE WORKOUT
EMAIL GABS
Lateral Movements
by Katie Dutton
This week, Personal Trainer Katie Dutton brings you a lateral movement focused workout with beginner and intermediate level options. Training programmes usually contain front-to-back (linear) exercises like squats, lunges, rows, but can sometimes lack side-to-side (lateral) movements.
⏱ 45 MINUTE FULL BODY SESSION
OR
💪 Pick a few exercises to add into your existing training routine
Beginner / Intermediate
1️⃣ Skaters (step) / Skaters (hop)
2️⃣ Lateral Lunge / Cossack Squat
3️⃣ Step up / Step Over
4️⃣ Pallof Hold / Side Wood Chop
5️⃣ Bear Plank Hand Lifts / Lateral Bear Crawls
Benefits to adding some lateral movement into your exercise regime include…
🤜 To ensure your smaller stabiliser muscles are being strengthened, as well as the big dominant muscle groups.
🦵 Lateral movements can test your coordination, stability, balance and often mobility too.
👉 Keeping your training programme fresh and exciting - this will help you to stay engaged, and keep progressing on your health and fitness journey.
WATCH THE WORKOUT
EMAIL KATIE
ViPR full body HIIT
by Pavel Kamarashev
Hogarth Personal Trainer, Pavel features our 10kg ViPR equipment in this spicy little full-body circuit. ViPR stands for Vitality, Performance and Reconditioning and is a weighted, thick rubber tube with handles which can be used for a variety of different strength exercises.
🧨 THE CIRCUIT
◾️ ROW (3-5 mins) warm up
40 seconds on, 20 seconds off
3 rounds
◾️ ViPR squat
◾️ Shuffle and tap
◾️ Thread the needle
◾️ Push up squat press
◾️ Rainbow swings
◾️ Pike on exercise ball
◾️ Drop n catch
If you’re stuck for inspiration, space or equipment in the gym - grab this piece of kit and give this session a go! Or book in with Pavel to test it out.
WATCH THE WORKOUT
EMAIL PAVEL