Workout Guides | Modern Fitness
Your Guide to Training with Modern Fitness UK Equipment
Whether you're just starting out or looking to take your training to the next level, our workout guides are here to help. From strength and conditioning to Pilates and cardio, find expert tips and structured plans built around our equipment.
Strength Training
Make the most of your power rack, barbells, and dumbbell sets with progressive overload programmes suitable for beginners through to advanced lifters.
- Beginner barbell programme: Start with the big three — squat, bench press, and deadlift. Aim for 3 sets of 5 reps at a manageable weight, adding small increments each session to build consistent strength.
- Power rack workout plan: Use your rack for squats, overhead press, and rack pulls. Set the safety bars correctly for your height, and rotate between lower and upper body sessions across the week.
- Dumbbell hypertrophy guide: Focus on 3–4 sets of 8–12 reps per exercise. Pair compound moves like dumbbell rows and chest press with isolation work such as curls and lateral raises for balanced muscle development.
Pilates & Reformer Training
Discover how to get the most from your Pilates reformer with guided routines for flexibility, core strength, and postural alignment.
- Beginner reformer routine: Start with footwork exercises to learn carriage control and spring resistance. Keep spring tension light and focus on slow, controlled movement rather than range of motion.
- Core & flexibility programme: Exercises like the hundred, leg circles, and short spine mobilise the spine while activating deep core muscles. Breathe out on the effort phase to engage the abdominals effectively.
- Home studio setup tips: Position your reformer with at least 60 cm clearance at each end. Keep your jump board, box, and resistance bands stored nearby for quick transitions between exercises.
Cardio & Functional Training
Boost your cardiovascular fitness and burn calories with our cardio and functional training guides, designed to complement any home gym setup.
- HIIT training plan: Alternate 20–40 seconds of high-effort work (such as sprint intervals on a bike or rowing machine) with equal or double the rest time. Four to six rounds is a solid starting point; increase rounds as fitness improves.
- Functional fitness circuits: Combine movements that mirror everyday activities — kettlebell swings, box steps, and medicine ball throws. Perform 4–5 exercises back to back with 60–90 seconds rest between rounds to build total-body conditioning.
Shop Cardio Machines → | Shop Functional Training →
Yoga & Mindfulness
Complement your training with recovery-focused yoga and stretching routines, ideal for rest days and injury prevention.
- Post-workout stretch routine: After training, hold each major muscle stretch for 30–60 seconds rather than bouncing. Prioritise hip flexors, hamstrings, chest, and thoracic spine — areas commonly tight from lifting and cardio.
- Beginner yoga flow: A simple sequence of cat-cow, downward dog, low lunge, and seated forward fold takes around 15 minutes and supports mobility and breathing. Use a non-slip mat for stability throughout.
Our workout guides are updated regularly. Get in touch if you have a specific training question.