“Body Weight Circuit”: EFM Health Cl...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

Workout Description: This workout requires no equipment other than a clock that displays seconds Working through the list of exercises, perform 20 seconds non-stop followed by 10 seconds or recovery and repeat this x 8 for each exercise before moving onto the subsequent exercise in the list. Give yourself 30-60 seconds between exercises as recovery [...]

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“25 minute running or walking sess...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

Description: Workout can be performed either outdoors or on a treadmill Work through the program following the intensity instructions This can be performed by running, walking or a combination of both Repeat program in reverse if time available Workout Format: Warm Up: 5 minutes walking/jogging at low-medium intensity 1 min moderate 1 min fast (90%) [...]

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“Step it Up”: EFM Health Clu...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

Description: Find a set of stairs, preferably more than 10 steps This can be performed by running, walking or a combination of both Repeat program in reverse if time available Workout Format: Warm-up: Brisk walk of jog for 5 mins on flat road Up & Down stairs x 1 (10 pushups) Up & Down stairs [...]

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“Cardio Mix Up”: EFM Health ...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

30 minutes of cardio to get your blood pumping! Simple session format for a fantastic express-workout. Perform 30 minutes on machine of your choice (follow intensity levels below), or 2 x 15 minute machines and halve the time spent at the intensities outlined. A good way to vary your intensity is to keep your speed [...]

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“All Over Body”: EFM Health ...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

6 tips for completing this short, sharp and shiny program. Warm up – remember to focus on the muscle groups you will be using in the session. You may need to adjust distances, levels and quantity depending on your gym layout and available machines Make sure weights are balanced, safe, and that you’re using correct technique and appropriate [...]

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“Boxercise”: EFM Health Club...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

The following home or travel exercise program requires minimal equipment and allows for an all-over body workout, with plenty of variety. Warm up – remember to focus on the muscle groups you will be using in the session. You may need to adjust distances, levels and quantity depending on your gym layout and available machines Make sure weights [...]

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“10 to 2″: EFM Health Clubs ...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

Below is a great 50-60 minute workout for when you can’t make your EFM Club and the great thing about the structure of the program is that it allows flexibility – be creative! 8 points to consider when planning this workout: Warm up – remember to focus on the muscle groups you will be using in the session This [...]

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“Triathlon Program”: EFM Hea...

Posted by EFM Admin in Home & Travel Workouts on 07 7th, 2011 | No Comments

This program is ideal for when you have access to a hotel gym or local gym, however you can follow the same format and substitute cardio exercises for simple running and walking in the instance you do not have gym access. We have 5 key tips for completing this session. Warm up – remember to focus on the muscle groups [...]

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