A great free weight you can use is a kettlebell. There are 6 kettlebell exercises that you can try. Not only do they target the legs and glutes. They also target the rest of the body, you use your core,...

Being able to correctly perform a hip hinge requires strength, body awareness and mobility. This exercise has huge carry-over to several exercises you will perform in the gym, in sport/activity and in daily life. At W10 we are big advocates...

You’re pumped up. You’ve got up early to beat the crowds and have all the kit: as you step out of the changing rooms onto the gym floor, you’re ready for anything. Then your confidence diminishes the thought hits you:...

We have all seen them stacked in the gym before and people rolling around on the floor with them, you may be thinking ‘what's all the fuss about, are they any good?’. What are the benefits of foam rolling? Evidence...

The Anaerobic System provides the body with explosive short term energy without the need for oxygen. Stored in the cells in the chemical adenosine triphosphate(ATP), the energy the anaerobic system delivers powers the working muscle cells when the blood is...

How many times have you got your gym kit ready, found a gym, got there and thought “Okay, what do I do now?” In this situation, we think about a few movements we have seen others do in the gym...

Unless you’ve been living under a rock, you’ll know that HIIT (High-intensity interval training) is basically designed to get you in and out of the gym as fast as possible. HIIT gets your heart rate close to its max and...

Can you delay or even reverse the ageing process with exercise? There’s no hiding from the fact that our bodies ultimately deteriorate with age. Everyday tasks become more of challenge and we don’t have the same energy that we used...

It’s estimated that 2.5 million people in the UK experience back pain on any given day. That’s a shocking figure, but the good news is that movement can often alleviate the problem. Although it must be movement that’s managed correctly....

There are many benefits to full body workouts, which is why we focus on this style of training at W10.   There are a variety of ways you can structure or split up your workout routine and quite frankly with...