HMB&S Fitness for All

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Free fitness class alert 🚨Re-share and bring along your friends👭

HYROX – WHAT IS IT? 🤔

Hyrox is a unique and challenging fitness event that has rapidly gained popularity worldwide since its inception in 2017. This multi-disciplined event consists of 8 x 1km runs, each immediately followed by a different functional exercise. Participants are required to push, pull, ski, jump, lunge, carry, and row their way through the course, with the ultimate goal of completing it as quickly as possible. 🌍

What sets Hyrox apart is its combination of endurance and strength. While it shares some similarities with CrossFit, Hyrox is arguably more demanding due to the need to consistently run 1km intervals between the various exercises. It’s not just about being strong or fast; it’s about being functionally fit across multiple disciplines. Completing the entire Hyrox course in 90 minutes or less is considered a strong performance, with elite athletes aiming for even shorter times. However, the beauty of Hyrox lies in its accessibility—anyone with a reasonable level of fitness can participate. That said, we strongly recommend proper training before attempting a full Hyrox event to ensure you’re prepared for the intensity of the challenge. 🤸

How do I train for Hyrox? ❓

Many gyms now offer Hyrox-inspired programs, typically within a 45-minute session. These programs are designed to give participants a taste of what to expect in a Hyrox event, helping them build the necessary endurance and strength.💪

At HMB&S, we’ve taken this a step further by developing our own unique 3-stage all-round fitness training program specifically designed to prepare participants for Hyrox. Our program mirrors the structure of Hyrox by incorporating running intervals, but we’ve tailored it to progressively increase in intensity and duration to match participants’ fitness levels. Our goal is to build your fitness gradually so that you’re not just ready to participate in a Hyrox event—you’re ready to excel. 💥

Our 3-stage program includes:
Starters – A 30-minute session aimed at beginners or those new to functional fitness. This stage is about 30-40% as intense as the advanced level. 1️⃣
Intermediate – A 50-minute session that ramps up the intensity, designed for those with some fitness experience. This stage is about 60% as intense as the advanced level.2️⃣
Advanced – A 75-minute session for those who are ready to push their limits and prepare for the full demands of a Hyrox event.3️⃣
Each stage of our program includes a variety of exercises that strengthen your running, jumping, pushing, pulling, and core stability, ensuring you build a well-rounded level of fitness.

If you’re interested in learning more about how HMB&S can help you train for Hyrox, email us at [email protected]. We’re here to help you reach your fitness goals and take on the Hyrox challenge with confidence! 💪

Latest exercise trends 🏋️

There are many exercise trends on offer, some new, some old favourites and some just plain crazy 🤪

HMB&S has looked at a sample and has listed several that are currently hitting the mark with fitness enthusiasts, but also taking account how many of the HMB&S fitness programs are aligned to these trends. Some of these are listed below.

Hyrox 🧎 a total body workout combining fitness, strength and endurance of 8 x 1km run, with each 1km run followed by an intense exercise. HMB&S has designed a progressive 3-stage fitness programme that is designed to take you through starter, intermediate and advanced levels of fitness and strength. Completing the advanced programme under 75 minutes fully equips you to train for Hyrox.

Shorter exercise sessions 🧍 HMB&S’s own 898 program – a 25 minute all body workout combing dynamic stretching, abs blast and cardio, of 8 minutes, 9 minutes and 8 minutes respectively

Fitness challenges 🏆 challenge yourself to a number of exercises to complete the most reps of each exercise in a given time period for each exercise, complete the full round as fast as possible. Examples of specific exercises include for example 100 sit-ups, 100 press-up, 50 burpees, 50 Sumo squats (with or without weight), 20 shuttle runs of 20 metres distance in the fastest time, or simply do as many as 10 chosen bodyweight exercises each one last 60 seconds with a 1-minute rest period before the next test. Record your outcomes on a card and then train for the month to test yourself again but aiming for higher numbers. HMB&S can design fitness challenges to your specification, or simply try out one of HMB&S’s own fitness challenge workouts – our promise is – you will be challenged!!!!

HITT workouts 🤸 of various types, using bodyweight using a lot of jump exercises or on the floor exercise helping put to less stress on the joints, such as abdominal exercises, planks, mountain climbers, press-ups, etc. The HMB&S HITT programme is offered using various or mixed methods of training, lasting no more than 25 minutes.
Low impact exercise 🧘 such as yoga and pilates which help protect the joints. The Kinsi Flow routine is a good one for both body and mind workouts.
Exercise to music 💃Zumba, Aerobics and many others

On-line fitness classes with immersive backgrounds 💻HMB&S is currently working to bring low cost live on-line fitness classes with many to choose from.

If you would like to learn more about any of the above programmes or indeed many of the HMB&S workout programmes, please contact Graham Nicholls the HMB&S Founder and Accredited fitness instructor at [email protected] for further information. 📧

Motivation for Exercise - The Start of Your Journey

How do I begin? How do I keep going? These are questions many of us ask ourselves in relation to exercise. ⁉️

We all have the ability to make choices, to take that first step and to take responsibility for who we are and what we do. 🤔

But everyone is on their own journey to fitness and everyone started
somewhere. 🧳

I can still remember the day I started my fitness adventures–several decades ago! ⌛

However, that starting point is not trying to do a 10k run, spending 3 hours in a gym pushing
weights, or attempting to swim the length of the English Channel. These are not realistic goals for your first day. But at some point in the future, who knows? Begin by being honest with yourself and taking the first step. 🪜

Try the three G’s: Get up, Get out, Go 🙅

Get up right away when you wake up. Get out of bed (or even out of the house). Go begin yourjourney with a few full-body dynamic stretches to set you up for the day. You’ll feel motivated and ready to do something and face the day. You have begun!
Let today, not tomorrow, be your first step on your own wonderful adventure to becoming fitter,

stronger, more motivated, more positive–to being the best you can be. Begin YOUR journey today. 🤸

Graham Nicholls is an accredited fitness instructor and founder of HMB&S Fitness for All Ltd.

Phone: 07398 541 549 📱
Email: [email protected] ✉️
Website: www.hmbsltd.com 🌐

Join our community and follow us on social media to stay updated on our latest events, success stories, and fitness tips:
Facebook: www.facebook.com/HMBSfitness
Instagram: www.instagram.com/hmbands_uk/
LinkedIn: uk.linkedin.com/company/hmb-s
TikTok: www.tiktok.com/

Motivation for Exercise - Your First Programme

So now you're up and you're ready to go! What do you do next? Here is a workout programme which you can do at home for three days a week. In week 1 and 2 do one set of each exercise. In week 3 and 4, increase to 2 sets per exercise (do the 2 sets together before moving to the next exercise). In week 5 and 6, increase to 3 sets per exercise. (R = Repetitions).

Warm-Up for 3 Minutes: 🚶🏾‍♀️
March on the spot – 60 secs
Knee lifts – 30 secs
Hip bends – 30 secs
Hip twists – 30 secs
Shoulder rolls – 30 secs

1. Core Exercises:🏃🏼‍♂️
Glute bridges – 10 R
Crunches – 10 R
Bicycle crunches – 10 R
Warrior crunches – 10 R
Plank – hold for 30 secs

2. Upper Body Exercises (with or without dumbbells):💪
Alternating punches – 20 R
Side and lateral arm raises – 12 R
Shoulder presses – 12 R
Press-ups (knees supporting or full body) – 12 R
Floor tricep dips – 12 R
Inch worms – 12 R

3. Lower Body Exercises (with or without dumbbells):🦵
Sumo squats – 12 R
Forward lunges – 12 R
Side lunges – 12 R
Wall sits – 20 secs
Calf raises – 12 R
If you would like a free online demonstration of the exercises, please email us and we’ll set up a time to meet.
Next time we will look at a cardio programme that you can do at home. Take care and have fun!

Graham Nicholls is an accredited fitness instructor and founder of HMB&S Fitness for All Ltd.

Phone: 07398 541 549 📱
Email: [email protected] ✉️
Website: www.hmbsltd.com 🌐
Join our community and follow us on social media to stay updated on our latest events, success stories, and fitness tips:
Facebook: www.facebook.com/HMBSfitness
Instagram: www.instagram.com/hmbands_uk/
LinkedIn: uk.linkedin.com/company/hmb-s
TikTok: www.tiktok.com/