Bodywise Health & Fitness

New class timetable for 2026

After months of hard work we are getting close to reopening fully…pool is filling up. ❤️

Training back with resistance machines…

1️⃣ Lat Pulldown: clues in the name with this one, which primarily works the big pulling muscles of the back (latissimus dorsi or lats for short). Keep your chest high, torso upright, and avoid swinging back too much. Go from full stretch at the top and pull the bar to your chest. Try the close-grip handle from time to time as well.

2️⃣ Seated Row: this one also works the lats, but hits other back muscles as well. Focus on pulling your elbows as far back as you can and squeezing your shoulder blades together.

As always, ask a member of staff or book some personal training sessions if you’d like 1-2-1 advice and guidance.

Training chest with resistance machines…

1️⃣ Pec Deck (Pec Fly): this one really isolates the chest muscles (pecs) and so you probably won’t need to use much weight. Focus on squeezing the pads together.

2️⃣ Chest Press: this is a great upper body strength exercise that primarily works the pecs, but also involves the shoulders (deltoids) and pushing muscles of the upper arm (triceps).

Ask a member of staff if you need any help or advice.

Training legs with resistance machines…

1️⃣ Leg Press: primarily quads (front of thigh), but also works hamstrings (back of thigh) and glutes (buttocks). Go as heavy as you can for reps, but make sure you’re working in a full range of motion.

2️⃣ Leg Extension: this one is all about the quads and gets spicy quickly. You don’t need lots of weight. Point your toes at the ceiling.

3️⃣ Leg Curl: switching to the back of thigh, leg curls isolate the hamstrings. Again, you won’t need lots of weight with this one.

Ask a member of staff if you need any help or advice.

We’re going to be highlighting the resistance machines in the gym this week, what they’re for, and how to use them, beginning with the seated shoulder press.

The clue is always in the name. This one primarily works the muscles of the shoulder (anterior and medial deltoids), and also involves the pushing muscles of the upper arm (triceps).

As with all resistance machines, don’t let the weight stack touch at the bottom of the movement - keep the weight on you.

Ask a member of staff if you need any help or advice, and get in touch with our personal trainer, Iain () if you’d like a training programme.

New Class added-Brazilian Samba

Everyone had a great workout with this morning at her 9.30 kettlebells class. If you’d like to give kettlebell training a try, or fancy joining any of Emma’s other classes, like calisthenics or HYROX, book your place via the Bodywise app.

The power racks are really versatile pieces of kit and there’s definitely nothing to be afraid of if you’ve not used them and the 20kg barbells before. The exercises you can do all in one place include:

⭐️ Barbell squat variations
⭐️ Barbell deadlift variations
⭐️ Barbell bench press variations
⭐️ Barbell bent over rows
⭐️ Barbell hip thrusts
⭐️ Pull ups / chin ups (band assisted if needed)

For your safety and that of other gym members, always use the bar collars to avoid plates sliding off.

If you would like some guidance about how to use free weights in your workouts, or if you need a spot or technique check, talk to one of our personal trainers, Iain () or Emma (), who will be happy to help.