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Holiday Workouts – Part 2

We are continuing our holiday training series with four cardio sessions perfect for your summer holiday! If you have not yet read last week’s post, you can do so by following the link below:

Holiday Workouts – Part 1

.. Or check out the videos on our Instagram profile here:

The cardio sessions follow the same guidelines as the body weight sessions. There is no need for fancy equipment which means you can do them anywhere and they are easy to do alone or with friends. The sessions last between 20-30 minutes and will definitely make you break a sweat and put a smile on your face.

Keep an eye out on our social media platforms over the next few weeks to see videos of the summer holiday cardio workouts brought to you by Luke, David and Jo!

At the end on June, we will provide you with a PDF file where you find all the sessions from out holiday workout series and further instructions – all ready to come with you on your holiday. The PDF will also be available through our Facebook page.



Session 1 – Kate’s Summer Cardio pyramid workout

Completed with a combination of a Result coloured themed arm band, sunglasses and plenty of sunshine – in the true spirit of summer!

10 x burpees
9 x squat jumps
8 x split lunge jumps
7 x jumping jacks
6 x plank jacks
5 x push ups
4 x knees to squat
3 x tuck jumps
2 x 180 jumps

Rest for 1 minute and work your way back up!

See the video of Kate’s session on our social media platforms:




Session 2 – David’s Tabata session

Instructions: Set a tabata timer on 30 seconds work, 10 seconds rest, for 6 rounds. Do each exercise for 30 seconds until all are completed. Repeat for 4 rounds.

Runners skip – left leg
Runners skip – right leg
Ski jumps
Surfer get ups
Plank pike jumps
Gate swings


Session 3 – Luke’s park workout

Instructions: On beach/ grass: set up two rocks 10m apart.

Do 10 sprints between the rocks followed by:
10 crunches
10 push-ups

Short rest before repeating all of the above, but 9 repetitions this time. Work your way down to 1 rep of each.


Session 4 – Jo’s card game

Jo’s favourite when on holiday! It is easy, tough and so much fun with friends!

You need: A deck of playing cards.

Instructions: Choose four exercises: one for clubs, one for spade, one for hearts and one for diamonds.

Start pulling cards out of the deck of cards and let the numbers on the card decide how many reps and the suit decide which exercise you are performing. Try to play your way through the whole deck of playing cards with as little rest as possible.

Play with a friend and cheer each other on while doing every rep together, or share the work load evenly between you.



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Have fun!

Healthy Summer regards,
The Result Team




Holiday Workouts – Part 1

The holiday season is just around the corner, and we are leaving the gym behind for beaches, walks, sun, and relaxation. When on holiday, exercise is often not a priority and that is OK – after all, you are on holiday. Lying on a beach somewhere instead of going to the gym should not make you feel bad or guilty, and it is not the purpose of this blog to make you feel that way. However, we know some of you out there wish to stay active on a holiday and struggle to find ways to do that, and we want to help you!

If you wish to exercise when you are away to keep fit or to make the transition into the gym easier when you get back, there are a lot of things you can do without access to a gym. In this blog, we provide you with a few quick and easy sessions you can do anywhere with little or no equipment needed. The sessions last between 15-30 minutes, and are suitable for everyone, from beginners to the more advanced.

First out is body weight sessions you can easily do without access to the gym.

Next Sunday we will give you 4 cardio sessions and a PDF file with all the workouts. In the meantime, you can find videos of the workouts on all our social media platforms. Stay tuned!

Image from Google Images


Session 1: Jo’s Full body circuit

You need: 2 full water bottles, a playground/swing set

With as little rest as possible between exercises, do:

10+10 split squats (advanced: back foot elevated in swing)

8-10 kneeling plank walkouts

10-12 body rows (advanced: pull-ups/chin-ups)

8-10 superman push-ups

12-20 unilateral side raises w/static hold on opposite side

Rest 1 minute. Repeat circuit 3-5 time.

Video of the session can be found on our Instagram:


Session 2: David’s AMRAP (As Many Rounds As Possible)


10 inch-worm push-ups

10-20m walking lunges

10 Russian twists

10-20m bear crawls

10 dorsal raises

10-20m frog jumps

Complete as many rounds as you can in 15-20 minutes.

Video of the session can be found on our Instagram:


Session 3: Kate’s Upper body Summer circuit

You need: A bench, low wall, or step


10 decline push-ups (or normal push-ups)

10 Tricep dips (preferably higher step than in video)

10 plank rotations (either side)

10 plank knees to chest (either side)

Repeat 4 times with as little rest as possible.

Video of the session can be found on our Instagram:


Session 4: Jo’s Legs & Glute session

You need: A bench, sofa, bed, sun bed or step

First, do:

10+10 deep reverse lunges w/knee raise
8 1 1/2 rep sumo squats
10+10 Bulgarian split squats (advanced: add a jump)

Repeat the above exercises two-three times with as little rest as possible. Then do:

10-40 Elevated feet glute bridge
20-30 Fire hydrant (either side)
12-20 single leg hip thrusts

Repeat two-three times.

Video of the session can be found on our Instagram:


Stay tuned for more next week!

Healthy regards,

The Result Team