11 Fitness seeking GoodGymers dominated 60 minutes of Fitness fun on Clapham Common in the final Fitness 4 All session of this 4 week block.

On a crisp evening in South London we turned our focus onto Physical Preparation for the evenings session. After a dynamic warm up we got into it with a few competitive static squat holds, psyching others out and trash talking were a big part of the leg strength developing and leg burning holds.

After each block of physical preparation we recovered with a 600 meter loop of the park to flush out the waste products built up in the strength exercises.

Moving into some running form and plyometic drills we focused on maintaintimg that perfect posture with hips high and chin up. Skipping, marching and coordination developing fast feet drills got the heart rate going.

We then got into blocks of circuits starting with a trilogy of core exercises planking our way to a rock solid posture. Followed by a CV buster where we Mountain climbed, star jumped and squat thrusted our way to to 3 minute bursts with minimal rest between. Finally we got into an all around circuit combining lunges, toe tapping planks and press ups.

Finishing the evening off with some speed playing accelerations along the 200 meter loop rounded off a serious evening of training and capped off a great 4 weeks in Clapham!!

Thank you for coming out and good luck to everyone racing this weekend!

Hope to see you all again soon!

Next month I will be heading to Camden (2 minutes from Kings Cross station) be great if you could get along! Sign up here.

Run Smooth

Joel

Maybe in the last day of summer we had 14 GoodGymers including 4 first timers dominating some running focused fitness fun!

Squeezing off as much running as we could into the final Ray's of day light we got off and running after a mobilising dynamic warm up. Splitting into three pods we reduced the speed from last week but kept to the motto of the Keep moving! running/walking off to different designations of varying lengths and paces we got a solid 25 minutes of near enough continuous moving in, even finishing off by accelerating through the gears for a final push.

With the light hanging on we skipped our way to so form improving drills to get our hips up and powerfully driving into that triple extension position with our lower body. Before splitting into two speedy units to smash out some Indian file running as the light ran out.

With a few minutes in hand we worked on some key body strengthening exercises for runners. Working on leg strength, core stability and some powerful explosive Plyometric moves we worked hard for the final 12 minutes.

A series of static stretches and a loud round of applause rounded off a top evening of Fitness action!

Hope to see you all again for the next 2 weeks at Clapham, please sign up here for 22nd and here for the 29th

Stride smooth

Joel

17 super GoodGymers enjoyed a beautiful South London September evening to run their way to Glory in the first Clapham Fitness 4 All session.

Starting the session with a dynamic warm up and working to hone our running form really focusing on the ever important body position to help us all get into our running Flow.

After a series of drills incorporating skipping, lunging and accelerating we split up into teams of 3 to tackle some relay running with powerful High Fives and rolling through the speed gears as we run 4 blocks of 5 minutes running. We changed the distance and pace of each block and great to see everyone really putting in serious effort to dominate the running especially the shorter faster reps!

Hope to see you all again next week to build on this weeks session with some more Running Fitness fun. If you have not already done so sign up here.

Lean smooth

Joel