diaryofafitbird

My life as a fit bird

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Exercise Videos

Getting that workout in!

ARTICLE: GETTING THAT WORKOUT IN! Time is the most precious commodity in the 21st Century. Naturally, having children leaves you feeling as though you have much less time than ever before, but to be honest those without children struggle with… Continue Reading →

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 →

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 →

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 →

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 →

4321 Exercise of the Week: Advanced Sit Ups

Advanced Sit Ups Sit ups are always a popular ab exercise, but after a while they can become pretty straight forward and often we can end up doing large sets of them to keep the difficulty level up. Well there… Continue Reading →

4321 Exercise of the Week: Hindu Press Ups

Hindu Press Ups There are so many variations to the humble press up, this is just one of them. The purpose of each of them is just to challenge your upper body strength in all different ways. They are not… Continue Reading →

4321 Exercise of the Week: Roll Back Squats

Roll Back Squats This was the very first 4321 exercise of the week from the start of 2017. I wanted to post it again as I have re-introduced them to my workouts and am feeling the benefits. Plus, whilst they… Continue Reading →

4321 Exercise of the Week: Mountain Climbers with Plank Jump

Mountain Climbers with Plank Jump This week we are combining two quite difficult exercises to make one extra difficult 4321 exercise of the week! The two exercises we are putting together are mountain climbers and plank jumps. This combination not only… Continue Reading →

4321 Exercise of the Week: Around the World Lunges

Around the World Lunges This weeks 4321 exercise of the week is ‘around the world lunges’. Technically the exercise is quite straight forward, but the difficulty level comes from putting 3 types of lunges together! This ups the amount of… Continue Reading →

4321 Exercise of the Week: Bear Crawls

Bear Crawls So we are continuing with the silly walks theme this week for the 4321 exercise of the week 😛with bear crawls! Similar to the crab walks last week, it might look like it would be a straight forward… Continue Reading →

What to do when things are not going to plan!

ARTICLE: What to do when things are not going to plan! A plan is a great tool, whether it be a food plan, a fitness plan or even a life plan! They help us focus, stay motivated and, most importantly,… Continue Reading →

4321 Exercise of the Week: Crab Walks

Crab Walks   Crab walks are an utterly deceptive exercise. They look like a bit a fun, silly even, but do a couple of lengths of these and you will see why I made them the 4321 exercise of the… Continue Reading →

4321 Exercise of the Week: Plank Climb to Press

Plank Climb to Press A good tip to make any exercise more difficult is to combine it with another in the same move! That is exactly what I did for last weeks 4321 exercise of the week by combining the… Continue Reading →

4321 Exercise of the Week: Cossack Squat Variation

Cossack Squat Variation The cossack squat is an incredibly difficult exercise. It relies on you having very good leg strength and very good flexibility. It appears in the 4321 Signature Collection in the Elite stage so many 4321 members are… Continue Reading →

4321 Exercise of the Week: V hold

V hold The V hold is not as technical as some of the other 4321 exercises of the week, but do not let its simplicity fool you, it is a very difficult core exercise! Doing the v hold is an excellent… Continue Reading →

6am workout 28-4-17

VIDEO: 6am workout  28-4-17 A big workout to finish off the week. Nothing new involved here, which might seem easy, but actually it means you can push yourself even harder! Make sure the sprints are fast the whole time, the… Continue Reading →

6am workout 27-4-17

VIDEO: 6am workout 27-4-17 Today’s workout works the whole of the posterior chain, what do I mean by that? It works all the muscles in the back of your body, which is very important because a lot of the time… Continue Reading →

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