Category: Workouts

I have had lots of requests recently for my top 3 home workouts so here you go! I love these three because they each cover a different set of muscle groups so you can do them as a stand alone circuit or combine for a fiery full body sculpt. Secondly, you can do them anywhere so you can take them on holiday, into the garden or just in the living room! If anyone has been doing my summer express series you will see some overlap here! Thirdly, they all require minimal equipment making them super easy – if you haven’t got dumbbells you can fill up some water bottles and use those instead. Finally, they are all 15-30 minutes so you almost certainly find the time to squeeze them into a busy day or first thing whilst on holiday to make sure you stay on track with your fitness goals this summer. 

So here they are:

First up – ARMS! As many of my you know upper body is always my preferred workout of the week. My “Summer Arms” workout is a total upper body sculpt –  it’s challenging, hits all the different arm muscles and will leave you feeling strong and empowered to take on the day.  Aim for 3-4 sets (using v light weights and building up) and give yourself 15 seconds rest between exercises with a minute rest between sets.

If you’re unsure on how to do any of these exercises, check out my Instagram post of this workout so you can see exactly how to do each one correctly, and safely. 

Next up I have a LEGS day special for you! This fiery legs workout (with or without a band) will test your legs strength and switch on the glutes which are the powerhouse of the body. As I always say in my sessions “strong glutes strong back” – having strength in these muscles will improve your posture, hip alignment and so much more.

Again, if you have any questions on how to do any of the exercises take a look here.

Finally, last but not least, I have a fab ABS circuit for you – trust me when I say you will feel the burn! Why not tack it onto the end of the legs or arms above!

If you’re stuck on how to do any exercises here they are for you.

Intrigued to know more or try a full 30 minute class? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

Can you really get fit at home? Can you really ditch the gym membership, stop attending oversubscribed classes and cease slogging through treadmill sessions whilst still building your strength and fitness? YES! The answer here is most definitely, yes you can get fit at home, and here’s how! 

Exercising without leaving your living room (or garden in the summer!) can be such a game changer when it comes to fitting everything into your day but, understandably, can be a little daunting if you’re not sure where to start, what equipment you need and which exercises are going to give you the results but that you can also do safely. Even for regular pre-pandemic gym goes the plethora of information and sheer volume of platforms available online is overwhelming, never mind if you’re new to the exercise game.

The rise of digital fitness 

In 2020 as the global pandemic hit, a million people in the UK downloaded the “Couch to 5k” app whilst Strava (the popular running app) saw over 2 million downloads. Some on demand fitness services saw a 900% increase in sign-ups yet not everyone was feeling the burn with 50% of Britons claiming that they put on weight during the first national lockdown and 29% saying they drank more alcohol (KCL and Ipsos Mori poll) so what has changed since then? Alongside a boom in fitness apps and online classes, wearable technology  – smartwatches, Garmins, FitBits etc. – sales soared and the research shows that after 6 weeks those using wearable tech were doing twice as much exercise as those relying on willpower alone. So suddenly all those sales of smart watches and sign-ups to online fitness is starting to pay off! 

If you are starting from scratch it can be a daunting prospect but getting fit at home is achievable for everyone – all ages, fitness levels, salaries and all from the comfort of your living room. 

First off – you don’t need any equipment at all. Yes, that’s right, none at all. You might see me using dumbbells but a couple of water bottles can be just as effective, especially if you’re just getting started. You can always progress to some dumbbells further down the road on your get fit at home journey! 

Secondly, all exercises can be adapted to your level – take press ups for example. You can do a full press up on your toes or modify it to be done on your knees or upright against the kitchen counter or sofa.

The luxury of time need not be an issue! With just 30 minutes needed from start to finish (yes, that includes the warm up and cool down!) for a strength training circuit style workout you can kiss goodbye to commuting to the gym and using the “I’m too busy excuse”! So 30 minutes really is just 30 minutes – there is no wasted time.

Now, let’s talk about getting fit at home and routine… the beauty of an online platform with both live classes and on-demand replays is that you have accountability and flexibility. If you need the accountability of dialling into a live class you have it but if you’re busy with holidays, children and juggling life you have the option to revisit the class at a time that suits your lifestyle. 

Finally, online platforms generally are a much more cost effective way to attend classes and get fit as the membership fees are often a fraction of those of a gym. 

Caroline’s Circuits was my response to lockdown and the hurdles the pandemic threw at us and the response has been amazing. My members and I meet on zoom for our 3 live workouts a week and the community is just fab – we would love you to join us!

Intrigued to know more or have a go? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

Hands up who is good about stretching post run, or post any exercise…not many? Most runners are self-confessed non-stretchers and almost all of us have been guilty at one time or another of skipping our cool down! And whilst it is easier and, let’s be honest more time efficient to “forget” to stretch and cool down properly, making time to do this after a run is so important and here’s why. 

Why should you stretch post run? 

Stretching following a run promotes blood flow, this in turn aiding in the recovery and repair of the muscles. By helping to flush out lactic acid and other waste products from the muscles it will help to reduce the soreness following a hard run. Stretching post run will also improve the flexibility in these muscles and increase the range of movement which will make you less susceptible to running related injuries such as strains, sprains and overuse injuries. 

Key points on stretching:

• DO ease into each stretch, DON’T bounce or force it
• DO hold each stretch for 30 seconds and repeat twice on each leg following a run
• DON’T stretch a cold muscle (dynamic stretches are recommended in a pre-run warm up)

So what are the best post run stretches? 

Standing quad stretch – standing upright, bend one knee, keep the knees close together and holding the foot behind – feeling the stretch down the front of that quad in the raised leg.

Hip flexor stretch – kneel on the ground on one leg with the other out in front at a 90-degree angle. Gently ease the hips forward and lean into the stretch, keeping the hips square and the upper body upright.

Kneeling quad stretch – Whilst in this hip flexor stretch if possible try to lift off the back foot for a deep stretch down the front of the thigh (quad), staying tall through the upper body.

Lying hamstring stretch – Laying on your mat with your head down, take one leg straight towards you (you can keep the other leg bent or straight). Gently ease the leg towards you feeling the stretch down the back of the leg, the hamstring. Just bring as close to you as feels comfortable and hold the stretch. It is also very effective to use a resistance band as shown.

Standing hamstring stretch – hinging at the hip, rest one heel on a raised surface and with the raised leg straight, gently lean the body forwards to feel the stretch down the back of the raised leg.

Sitting glute stretch – Sit on the floor, extend one leg out and hook the other foot over that leg, hooking the knee into the elbow. Sitting tall gently rotate the body to look over the opposite shoulder feeling the stretch in the ITB and glutes. You also have a stretch through the lower back.

Groin stretch – Sitting on the floor, bend both legs and place the soles of your feet together and let your knees drop to the side. Gently use your leg muscles to move your knees closer to the floor. To increase the stretch bring the feet closer to the body.

Standing calf stretch – Standing both feet on a step or ledge, keeping a straight back and tall upper body, drop one heel lower than the step to feel the stretch along the calf of the rear leg.

Intrigued to know more about Caroline’s Circuits or have a go? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout ideas and to find out a bit more about me check out my Instagram.

Caroline x

It’s official – September is the new January! Think about it – the days are longer & lighter than after Christmas and with the kids back at school after a long summer break it is a great time to kick start new beginnings and make a bit of time for you. So how are we going to kick start our post hols healthy regimen? These are the key dos & don’ts that I will be sharing with my clients:

Find yourself an exercise you enjoy that will be sustainable

There is no point setting targets when they are not something you will stick to or enjoy. Run with a friend, find someone you find motivating and inspiring to follow online for home workouts or join a local gym which is on the school run route so it quickly becomes part of your daily routine. Many places will offer a free trial before you commit or sign up – so give it a go. I offer everyone a free trial for my classes so that they really understand what I offer and are engaged and focussed when they do start.

Don’t set unrealistic goals

Be kind to yourself. Start slowly, build up and you won’t be immediately injured. If you are using weights, start with lighter ones and gradually increase the weights & reps as you get build strength. Power walk and do interval training walk/run/walk/run before you start planning 10ks!

Plan your schedule and keep consistent

I tell all my clients that 3 times a week is perfect. My strength classes are 30 minutes 3 times per week and this is easy to fit into their daily routines. Keep a chart to track your progress. It’s so motivating. Put your workouts into your diary and be accountable for your classes. Consistency is key when it comes to hitting your goals.

Be prepared & be realistic

Lay out your kit the night before, arrange to meet a friend afterwards and make sure you really are setting aside time. Be realistic, do not over promise that you will exercise every day as you will really feel demotivated when you cannot meet those targets. It needs to fit in with your lifestyle and commitments – that way you can be consistent.

Try something new

It’s a new term, if you are tired/bored of your exercise routine pre summer maybe try a new challenge which will motivate you – use the 4 months running up to Christmas to set yourself a goal – maybe a 10k in December, starting a strength training class when you’ve never used weights, wild swimming or training for a charity walk. You have 4 months now to really get started afresh – step out of that comfort zone!

Don’t forget it’s not going to feel easy after a summer off but once you start the benefits both mentally and physically will soon become apparent. Getting started is the hardest step.

I have devised the perfect programme to get us all started. Each session is just 30 minutes so definitely able to fit into your day – post school drop off, before or after work in the evening. No equipment or hefty gym fees and it’s designed to cater to all levels. A set of exercises to work the whole body and tick both the strength and cardio boxes – the best part is that it leaves you feeling great. Let’s Go!!!

Have a go at a HIIT class here!

Intrigued to know more and have access to hundreds of classes just like this – read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

Lots of you have recently asked me to choose my favourite home workouts so I have put together 3 of my top picks for you to try. I like these because they each cover a different set of muscles so you can do them as a stand alone circuit or combine for a full body sculpt. Secondly, you can do them anywhere so you can take them on holiday, into the garden or just in the living room! Thirdly, they all require minimal equipment so there’s really no excuse – if you haven’t got dumbbells you can fill up some water bottles and use those instead. Finally, they are all less than 30 minutes so you definitely find time to squeeze them into a busy day and make sure you stay on track with your fitness goals this summer. 

So here they are:

As many of my clients know, I will always pick upper body as my preferred workout of the week. My “Summer Arms” workout is a total upper body sculpt –  it’s challenging, hits all the different muscles of the arms and will leave you feeling strong and empowered to take on the day.  Aim for 3 rounds to start with (using v light weights or even bodyweight) and give yourself 15 seconds rest between exercises with a minute rest between sets.

If you’re unsure on how to do any of these exercises, check out my Instagram post of this workout so you can see exactly how to do each one correctly, and safely. 

Next up I have a booty burner for you! This fiery glute workout will target the bottom, switching on the glutes which are the powerhouse of the body. As I always say in my sessions “strong glutes strong back” – having strength in these muscles will improve your posture, hip alignment and so much more.

Again, if you have any questions on how to do any of the exercises take a look here.

Finally, last but not least, I have a fab standing abs circuit for you. Not everyone is a fan of crunches and this workout will really help with core strength. Again you can substitute dumbbells with water bottles.

If you’re stuck on how to do any exercises here they are for you.

Intrigued to know more or try a full 30 minute class? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

Holiday Exercise!

Summer fitness sessions can be tricky with hot weather, holidays, change in routine and the ever-tempting glass of wine with friends so this week’s post is all about staying on track for summer fitness.

So how do we go about sticking to our plan and achieving our goals over the summer and beyond? Here are my top 5 tips to help you get to where you want to be with your summer fitness.

1. GOALS: Set realistic goals – this is not the time for PBs – when you are time poor and maybe travelling or spending time with the family on hols set don’t set yourself unrealistic goals which will lead to you feeling demotivated. Instead set yourself goals that will keep you on track but not overstretch you when you have plenty of other things going on e.g. commit to two or three 30 minute sessions per week, anything else is a bonus.
2. CONSISTENCY: Try to block out the same time on the same days each week – now I know it’s not always that simple, things change and it’s important to be flexible but if 90% of the time you can commit to the same time slots it will become habit and so much easier to follow. Make it your non-negotiable time for you, never underestimate the power of a workout and some time for yourself to make you feel GREAT!
3. BUDDIES: Find a buddy – make yourself and a friend accountable. If you’re going on holiday with friends or you have a pal that lives nearby commit together – it is much easier to stay on track when you don’t want to let the other person down and you have someone to motivate you back, so work together.
4. CLASSES: Join a programme or class – sometimes it is just not that easy to keep going to the gym and thinking up your own workout or keep slogging away on the same running route so change it up. Join an online fitness programme or a local outdoor circuits group to keep you motivated and push you – the beauty of the online version is you can take it anywhere with you.
5. FUN: Make it fun, choose an activity you enjoy and you are much more likely to stick with it – if you hate running don’t force yourself to do it just because you think you should! Try something new, for example strength training, you might just love it and suddenly exercise doesn’t feel like another chore on the to do list. 

I have included a summer holiday workout for you below that you can take anywhere and do anywhere with no equipment. If you need any help on how to do any of the exercises check out my Instagram post here where I demo them all for you. 

Let me know how you get on and if you enjoy it take a look at the online classes I offer. Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Happy summer fitness!

Caroline x

The idea of packing your stuff and going to the gym, doing a workout or worse attempting a run in the heat is far from inspiring. Even I don’t love the thought of slogging away for an hour in the heat of the day. Why would we want to do that? I have a much better plan! How about 30 minutes, not a second more of quick-fire, dynamic, fun circuits which will not only be over in a flash but leave you feeling totally fab, and to top it off it’s all over and done with by 9.30 am in the comfort of your own home! Have I got your attention?

Cue a quick overview of my platform – Caroline’s Circuits and why it might just change the way you think about working out. My workouts are 3 times a week for just 30 minutes. They are interval training circuits which work different muscle groups and challenge the body, keeping the heart rate moderate to high with passive or active rest – they give the perfect mix of strength and cardio for the best results.

The workouts are Monday, Wednesday and Friday at 9am (although don’t panic – they are all recorded and available to you within an hour of the session if you can’t make the live).

Mondays and Fridays are workouts focusing on all the muscle groups. A strength-based class where you have the option of using weights or exercising without equipment.

Wednesdays are focussed on the lower body – legs and tummy toning. Using resistance bands if you have them but equally all the classes can be done without equipment.

Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

So enough about the platform, let’s talk about the why! Why strength work, why weights and why 30 minutes?

Strength training is both physically and mentally beneficial. As we get older our muscle mass decreases but this can be reversed by strength training. Strength training increases bone density so reduces the risk of fractures and osteoporosis. It helps to build our strength to perform everyday activities with greater ease and prevent unnecessary injuries. Best of all it enhances our mood by boosting our metabolism and stabilising our weight. By strengthening your core you will improve your posture and balance which in turn leaves you less susceptible to lower back pain. It sounds like a no brainer to me! Best of all you can achieve all of this in just three 30 minutes sessions per week with minimal equipment from your living room or garden. So kiss goodbye to gym commutes and expensive fees and say hello to a new you!

Intrigued to know more or have a go? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

To mark World Osteoporosis Day this year, I wanted to write an article on the importance of strength training for our bone health.

Strength training is so important as we age; our bone density naturally decreases along with our muscle mass leaving us more susceptible to fractures and the risk of osteoporosis.  This is more prevalent in women, especially after the menopause when oestrogen levels decrease.  It is imperative that we lay down new bone tissue and this is where strength training comes in.  When we use weights, or our own bodyweight, the stress we cause by pulling and tugging on the bones stimulates new growth.  The result is stronger, denser bones.  As little as 30 minutes of activity 3 times a week has been shown to make a marked difference in our bone cell growth.  Alongside strength training we need to ensure we have a diet rich in bone healthy nutrients – calcium, Vitamin D and plenty of protein.

As a strength training coach, I focus on devising workouts which really focus on this area both using weights and without.  I have included one of my workouts below, which is suitable for all fitness levels and that you can do at home with dumbbells or just using bodyweight for resistance.  Other examples of strength training with just bodyweight would be hill/stair walking, skipping, dancing and jogging, where the impact of movement can have bone strengthening benefits.  However, if you already suffer with weak bones or osteoporosis, you need to be careful of any high impact moves or sudden twists in the spine, so do consult your doctor regarding the correct exercise program for you before you begin.

As well as being instrumental to our bone health, strength training helps us to build on our muscle mass, helping with our overall balance, reducing the risk of falls and injury but also giving us a huge mood boost along the way!  It also helps with weight management, improves our sleep and our health…. the list really does go on!

Keep reading for my full bone strengthening workout.

How to do this workout:

Warm-up before getting started, then perform 2 or 3 sets of the 10 exercises and remember to cool down at the end!

• Beginner – 30 seconds on, 30 seconds rest
• Intermediate – 40 seconds on, 20 seconds rest
• Advanced – 50 seconds on, 10 seconds rest.

Sumo Squats

1. Stand with your feet wider than shoulder width apart holding the weights in front of your chest together.
2. Slowly sit back as if into a chair, keeping knees tracking over the toes and back straight, chest lifted.
3. When you are at 90 degrees with the floor slowly drive back up squeezing your glutes as you do so.
4. Build up gradually, you do not have to go too low to start with. The key is to keep the knees out and do not round your shoulders or arch your back.

Skaters

1. The skater is a lateral jump where you power the body from one side to the other landing in a squat position (single leg squat) as you perform the skating motion.
2. Arms alternate as you explode off of one foot and switch sides.
3. If you wish to do a lower impact movement you can step from side to side instead of jumping.

Push Ups

1. You can start a push up on your knees or on your toes (or against a wall too). Take your hands a little wider than shoulder-width apart on your mat.
2. Slowly bring your chest towards the floor ensuring your elbows are about a 45 degree angle to your body and your back is completely straight with your head in line with your spine.
3. Come forward over your hands and when your chest comes to the point you are comfortable then push back upwards, keeping your core engaged and all in one fluid movement. Build up gradually.
4. If you are doing a full push up, start in a high plank position and again lower yourself slowly to the floor.

Bicep Curls

1. Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to the side of your body with your palms facing forward.
2. Keeping your upper body stationary exhale as you curl the weights up to shoulder level while contracting your biceps, taking care not to lean back or swing your arms. Keep your core engaged throughout.
3. Once you reach the top slowly lower the arms for the second rep.

Reverse Lunge with knee drive – both legs

1. Start by standing with feet shoulder width apart, shoulders back and chest lifted.
2. Slowly take a big stride backwards bending the back knee to 90 degrees to the floor and keeping the front knee strong without caving in as you do so.
3. Power yourself back to standing and swap legs.
4. If you want an extra challenge bring the back knee into a forward crunch as you bring the leg back to standing to engage the core. Make sure you keep upright throughout and if you wish for extra resistance you could hold weights too.

Mountain Climbers

1. Begin in a plank position, shoulders over wrists, core engaged and with a straight back.
2. Bring one knee then the other towards your chest alternately and keep switching legs, picking up the pace if you feel able and keeping the hips down.

Tricep Extensions

1. Stand in a semi lunge position with one knee forward and bent, hinging at the hip and with a dumbbell in one hand.
2. Tuck your upper arm close to your torso and slowly extend that arm fully backwards to lift the weight up.
3. As you do so you contract the tricep at the top, pause then return to the start. Take care not to swing the arm and keep the back straight throughout.
4. Once you have completed all the reps on this side, swap sides.

Jump Squat – or static squat for low impact

1. Standing with your feet wider than shoulder width apart, send the hips back as you squat, tapping the floor in the middle with your hands and then explosively jump back, landing with soft knees.
2. If you would rather not jump, keep to static squats. Ensure you keep looking forwards and your back is straight throughout.

Shoulder Press

1. Standing with your feet shoulder width apart, hold both dumbbells at a 90 degree angle at shoulder height.
2. As you exhale press the weights above your head without touching them at the top. Keep looking forward.
3. Return to the start position slowly and keep the elbows still at shoulder height before you repeat the exercise. Try not to lean back; tuck the bottom under and engage your abs. You can also do this seated or kneeling.

Plank Hold

1. Begin in the full plank position shoulders over wrists and keeping your back straight and your body in a straight line from your ears to your toes.
2. Hold this position while engaging your abdominals and without raising your hips. Build up slowly!

Intrigued to know more or have a go? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x