M-Power Fitness

Workout of the Week
( Outside Optional ☀️😊)

As Many Rounds Às Possible
20min Time Cap
20reps each exercise
Rest when needed…

1. DB Floor To Overhead
Substitute for KB or equipment available.
2. Ball Slam or
Substitute with Burpees / Mountain Climbers
3. 20m Heavy Carry (DB Farmers Carry)

It’s Monday and here’s a friendly reminder to prioritise your overall health…

Exercise can improve not only your physical health but can improve your mental health, help manage stress and anxiety in other aspects of life, it can be socially uplifting in a supportive nurturing environment around like minded people.

Don’t feel like you have to do it alone, you might need to be around others at times to help you get the most out of your intentions whilst unknowingly also inspiring others to do the same.

It all starts with a small step, followed by another and before you know it you’ve created a sustainable positive habit that allows you to look after yourself

🙌🫶👍

M-Power Fitness is all about empowering you to take control and explore your potential.
A community that drives one another to be their best individually and collectively.

Workout of the week
AMRAP - As many reps as possible

High Intensity / Plyo Based

40secs on / 40secs off
6 Rounds

#1 Erg of Choice (Max Kcals)
#2 TrX Pull / Pull Up
#3 Squat Jump
#4 Push Ups
#5 Jumping Lunges
#6 Mountain Climbers

Regress the movements if more appropriate with a slower tempo and not jumping / plyometrics based

Pace yourself to make sure you are consistent for the 6 rounds of work

Workout of The Week:

1min Max Efforts (Anaerobic Focus)
3-5mins Recovery - Easy Pace

Repeat 4-6 Times

When doing max efforts it’s important to allow enough time to recover so you can replicate similar efforts and try to be consistent..

It also advisable that if you have not attempted these before to build a baseline of aerobic fitness and ease into the max efforts attempting a couple of sessions at a sub max level…

In terms of equipment, the choice is yours.
Erg based, run, swim, etc just keep an eye on your training metrics to monitor performance 🙌💪🫶

Workout of the Week

Heavy - Pump - Gas

Full Body Workout
Legs - Pull - Push

5 Reps - 10 Reps - 15 Reps

Trap bar Deadlift 5 Reps (could substitute for another leg movement)

Gorilla Row 10 Reps each (could substitute for another pull movement)

Push Ups (plyo) or Burpees (could substitute for another push movement)

Rest for 2-4mins after a round and repeat 3-4 times.

On another day for balance across the rep ranges you can rotate the rep ranges ie.

A pull exercise becomes the heavy reps (5 reps) ( Pull Ups)

Push becomes the pump(10 reps) (Bench)

Legs becomes the gas (15 reps) (Jumping lunges)

Aerobic Fitness Testing

This weeks ‘fitness testing for you’ covers the aerobic side of things - how well we can intake - transport and utilise oxygen when working for moderate / long sustained efforts with exercise.

We are talking about our stamina and aerobic endurance, being able to keep on going without fatiguing or seeing a big drop in performance.

Some of the the more traditional tests include the yo-yo or beep test, for running based tests other options may be the 12 min cooper run test or a 1.5 mile time trial.

But you are not limited to running as the method for assessing your aerobic fitness.

A time trial on a ski erg / row erg or bike / swim would be a worthy substitute.

Also a ramp test on the watt bike is a incrementally challenging test where each minute the intensity ramps up through an increase in Watts(power), as effort increases the aerobic capacity of an individual is assessed as in the final minutes the power demand exceeds what your aerobic system can sustain.

Would you like to know more about how to perform some aerobic testing or assess your cardiovascular fitness?

Get in touch 🙌💪🫶

Recurring running injuries can test you more than any hard session ever will.
Mental resilience is accepting what is, not fighting what you wish was.

Get a plan in place.
When the body pushes back, adjust the plan, don’t abandon it.

Build what you can build: aerobic fitness, strength, mobility, patience.
Progress isn’t always linear, but consistency always counts.

Setbacks don’t define you.
How you adapt does. 🧠🏃‍♂️

Measuring your fitness
Muscular Strength

This week we look as some exercises you could use to measure your muscular strength - the maximum amount of force your muscles can generate.

Rep Max Tests involve using anything between 1-5 Reps. Individual preferences may differ.

After a proficient warm up we use a number of low rep sets to build up to our max effort.
Not too many that we exhaust ourselves in the build up.
Resting between 3-5 mins is integral in ensuring we replenish our energy stores and are fully recovered after a max effort attempt.

When performing Max Effort Strength Testing it may be advisable to use safety pins on exercises like Bench Press or Squats and / or have someone with you as a spotter.

We can then test our strength at regular intervals to check if we are developing that particular component of fitness.

If you would like to develop or maintain your strength levels and you’re not sure of the best way to do so - get in touch 🙌💪🫶

It’s January….

There’s a lot of talk about weight loss, if you’re someone who has set a goal towards losing some weight - perhaps fat specifically, you’re probably aware that being in a calorie deficit is a primary driver towards the process and achieving the goal.

But it’s how we sustain and adhere to our diet that’s a crucial factor.

These 4 Tips that we share with you may help add some structure and accountability to the process so you may find success over frustration.

If you’re unsure of the principles around weight loss or you feel as if you have tried and failed in the past, don’t worry.

Nutrition can be made easy through educating ourselves and understanding the details.

If you would like some support and guidance with specifics and your own individual needs please get in touch 🫶🙌👍

Marathon Prep Week #2

Today we look at reducing the risk of injury with some pre run activation exercises.

Warm Ups and primers prepare the body for the stimulus and repetitive forces it may endure during the training.

These exercises help increase blood flow, and allow me to work on some reactive strength also building the stabilisation muscles and connective tissue which will have strong benefits in conjunction with my running.

Check the video to see the exercises in action.

Week 2 Totals:

Total Run Distance: 26km
Calories Consumed: 18,560 Kcals
Total Steps: 102,372
Average Sleep Time: 7hours 39minutes

Excited to be running the 2026 London Marathon in support of Khandel Light Charity 🏃‍♂️

Helping create brighter futures for vulnerable families and young people in Rajasthan, India through education, opportunity and community empowerment.

I’ll be sharing weekly updates on the road to London.
Every bit of support makes a real difference ❤️

Charity Donation Page link in BIO