-
Calisthenic Back Exercises – With & Without Equipment [2023]
Callisthenics is an excellent exercise format when it comes to building functional strength. It’s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights & machines. In this article we’ll look at which exercises you can do…
-
Build your Arm muscle: Best Kettlebell Arm Exercise you should try
Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there are other options you can…
-
Air Bike Vs Rowing Machine – Which is the best? [2022]
Both the air bike and the rowing machine are fantastic pieces of gym kit. Great for getting in shape, and maintaining (not really building) muscle mass in both the upper and lower body. They are also both pretty versatile in terms of the types of workouts you can do – from Long Slow Distance (LSD),…
-
Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025]
Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (“programme” is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre season compared to during the…
-
Hex Bar / Trap Bar – A Complete Guide [2023]
Rather confusingly, known by two names: The erm, hex/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and…
-
Full Body Dumbbell Workout Routine at Home (.pdf) [2025]
If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and…
-
Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc
Last updated – Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only. Train with a supervised professional…