diaryofafitbird

My life as a fit bird

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Exercise Videos

Intervals: Reverse Crossovers

VIDEO: REVERSE CROSSOVERS   Try this finisher after your strength sessions! Each week I do 2-3 strength sessions and at the end of each I do some quick intervals to finish the workout off and get the heart rate pumping!… Continue Reading →

4321 Exercise of the Week: Froggers

Froggers As many of you will know, we post the previous exercise of the week from The 4321 Method® every Monday. Last week, we featured froggers and I think it is one you are going to like. It is not… Continue Reading →

Exercise of the Week: Single Leg Burpees

Last week at  The 4321 Method® we challenged our members to take on the single leg burpee! Burpees are a staple in any workout programme and contrary to popular belief it is not just to torture people! They are an incredible… Continue Reading →

Workout 12 Weeks 9-12 (Week 12)

VIDEO: Workout 12 Week 12 Workout 12 Week 12, which means this is the FINAL workout of the 4321 12 week challenge! A MASSIVE thank you to all those that have taken part. I really hope you enjoyed it and… Continue Reading →

Workout 11 Weeks 9-12 (Week 12)

VIDEO: Workout 11 Week 12 Just 2 workouts to go!! Make sure you get as many points on the board as you possibly can!! Lets up the tempo now in workout 11 and push this workout to the absolute max!… Continue Reading →

Workout 10 Weeks 9-12 (Week 12)

VIDEO: Workout 10 Week 12 The countdown to the finish line is well and truly on so make sure you check off as many workouts as you possibly can before Saturday! Also, for those of you that feature in the… Continue Reading →

4321 Exercise of the Week: Single Leg Deadlift

Each week at The 4321 Method® we challenge our members to push their limits and try an exercise that they may never have done before. It is just a fun way to try new things and, hopefully, let everyone see what… Continue Reading →

Workout 9 Week 9-12 (Week 12)

VIDEO: Workout 9 Week 12 This is it the FINAL week of the 12 week 4321 challenge!!! How exciting!! The final date of the challenge is Saturday 5th August so all points must be on the board by then! I… Continue Reading →

Workout 12 Weeks 9-12 (Week 11)

VIDEO: Workout 12 Week 11 Here we go the final workout of the 12 week 4321 challenge! This workout is completely different to all the others we have done. The objective is to complete the circuit as many times as… Continue Reading →

Workout 11 Weeks 9-12 (Week 11)

VIDEO: Workout 11 Week 11 Week 11 workout 11! Lets up the tempo now and push this workout to the absolute max! Check out the varying levels for each exercise, some exercises become single arm or single leg and in… Continue Reading →

Workout 10 Weeks 9-12 (Week 11)

VIDEO: Workout 10 Week 11 The countdown to the finish line is well and truly on so make sure you check off as many workouts as you possibly can in the last two weeks! Also, for those of you that… Continue Reading →

4321 Exercise of the Week: Sumo Squats

Sumo Squats Sumo squats are not the most difficult exercise we have featured as our 4321 exercise of the week, but over at 4321 HQ we decided to focus on this type of squat today simply because it works the… Continue Reading →

Workout 9 Weeks 9-12 (Week 11)

VIDEO: Workout 9 Week 11 This is the penultimate week of the 12 week 4321 challenge and I hope you are all excited about crossing that finish line! A couple of important pieces of information to note in the last… Continue Reading →

Workout 12 Weeks 9-12 (Week 10)

VIDEO: Workout 12 Week 10 Here we go the final workout of the 12 week 4321 challenge! This workout is completely different to all the others we have done. The objective is to complete the circuit as many times as… Continue Reading →

Workout 11 Weeks 9-12 (Week 10)

VIDEO: Workout 11 Week 10 It is the second half of the week and that means it is time for the HIIT portion of the week! This type of HIIT workout is always popular because the time decreases with each… Continue Reading →

Workout 10 Weeks 9-12 (Week 10)

VIDEO: Workout 10 Week 10 Back to leg day today and it is a good one! Just a reminder that the exercises vary quite a bit at each level so be sure to check out the video if this is… Continue Reading →

Exercise of the Week: Flutter Kicks

Flutter Kicks Flutter kicks are a challenging exercise which is why they feature as the 4321 exercise of the week, but actually the great thing about them is that you can scale them right back to almost beginner level as… Continue Reading →

Workout 9 Weeks 9-12 (Week 10)

VIDEO: Workout 9 Week 10 A second chance to give this strength workout a go! I hope you enjoyed the different workouts last week. The strength phase is not there just for variety though, it is an important part of… Continue Reading →

Workout 12 Weeks 9-12

VIDEO: Workout 12 Week 9 Here we go the final workout of the 12 week 4321 challenge! This workout is completely different to all the others we have done. The objective is to complete the circuit as many times as… Continue Reading →

Workout 11 Weeks 9-12

VIDEO: Workout 11 Week 9 Today we are back to a big HIIT workout and I would say that this one is simple but effective! Check out the varying levels for each exercise, some exercises become single arm or single… Continue Reading →

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