Busting the heavy muscle myth

You don’t need to lift heavy weights to build muscle. Science has discovered that frequent reps of light weights...
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Master the supinated chin up

While not easy, chin ups are one of the best strength exercises you can do. Ben Young  runs through the...

The 8 best core exercises

Strengthening your abs and glutes is the secret to a stronger body. Here’s Fitness First trainer Memo Del Solar’s...
Marcus Bondi

Advanced Bodyweight Training

Combine every element of fitness into one with this advanced bodyweight workout by Marcus Bondi.  The theory behind bodyweight training...

Train like Dylan O’Brien, the American Assassin

Go from zero to Hollywood hero in two months. Fitness First has created a workout based on what Dylan O’Brien...

Master this move: the farmer’s carry

It's one of the most bang-for-buck exercises, but although it seems simple, there's a lot to master in the...

Master it: the goblet squat

The goblet squat is one of the best lifting exercises you can do. Fitness First’s National Fitness Manager Michael...

No-machines workout

What do you do when the gym is packed and your usual machines are taken? Personal trainer Max...
Susy Natal deadlift

A strong workout for strong women

Personal trainer and strength coach Susy Natal demonstrates a strength workout especially for women that will sculpt and tone your...

Build lean muscle workout & nutrition plan

One of Fitness First’s leading trainers, Luke Edgell, has updated a classic workout for building muscle with the latest ...