Week 8 | This week we're learning to juggle!

Why not try to learn a new skill this week and share your journey with us and the community.

Day 51: Tricepzillas!

Easy at home variation to give your triceps a burn!

Day 50: Movement Standards, Demo & Strategy

Day 49: Celebrating Veterans Day!

Day 48: Medicine Ball Hamstring Curl

Check out the release announcement in the Remote Service Group on Facebook.

Day 47: Setting your desk up at home

We want you to check in on your wrist mobility today too..

If you don't have an office set up at home check out these tips

Day 46: Breathpod

Breathpod founder Stuart Sandeman explains how breath work can be used to harness the power of breathing and how this can be applied to improve wellbeing. Register for his FREE Online Seminar tomorrow evening at 7pm.

Day 45: Freestanding Handstand Push Up with Dave Durante

Day 44: Invictus + RX Smart Gear Jump Rope Clinic with Dave Newman

Day 43: Workout 21.5 & Movement Demo!

Day 42: Introducing Andrea (Andy) at Yoga at 6pm Every Friday!

Andrea found her love for yoga when she was looking for a way to fix her running niggles. She has since come to know that yoga is much more.

Join Andy tonight from 6-7pm via Zoom whether you are a complete beginner or working on your chaturanga! Fear not, there are options so everyone can take part!


If you would like to make a donation, (we suggest £6-10) towards the class you can do so via PayPal here.

Meeting ID: 266751200

Day 41: Scott McGee and The Character Mile

Day 40: Make shift rope pulls...

Grab a towel and dust away!

Max. focus to the lats, if you can't find them, what are you feeling instead?

Day 39: Crossfit.com Programming

Check out CrossFit.com for workouts, health blogs and movement tutorials!

Day 38: "You gotta get your mind connected to that area!"

Day 37: Ed Coan, the greatest powerlifter of all time?

Be a fly on the wall in this video with Ed Coan, Mark Bell and Silent Mike as they talk all things squats!

Day 36: Living Room Games 21.4 Demo!!

Day 35: Isometric Holds for your spine!

Nick & Travis helping us through a thoracic spine isometric hold. It will really help with the thoracic tension we have been working on and teach our bodies to not only hit this range of motion but also maintain strength and control in it.

Day 34: Today we hinge together!

Log in at 12pm, bring a homemade sandbag/ball/bag type object or barbell.

Day 33: The Price of Gold

Carrying on our olympic theme this week we are sharing a Swedish documentary that takes a look at what sacrifices and the true cost and sacrifices elite athletes make in their quest for gold!

Day 32: Healthy Hips!

The single leg romanian deadlift is a great exercise but it is certainly on the advanced side of single leg training. The great thing is that with the proper system to build it you can get all the positive effects of the exercise.

Day 31: Building a strong handstand entry!

Day 30: Have you taken on a meal making challenge?

Handstands are not just about the upper body, check out the three active movements you can do to improve your lower body mobility.

Day 29: Workout 21.3 Demo

Why not share a recipe with us via the "Remote Service Group"?

Workout 3 of 3 for the Support Your Local Box Fundraiser is a Chipper for Time!

Description & Scorecard available here.

Day 28: Add a StrongFit Sandbag to your equipment weaponry!

If you have the capacity to purchase any equipment we would highly recommend a StrongFit Sandbag. Check out how strong they are with a 100kg sandbag drop from 15'. They have a variety of sizes and colours!

Day 26: AlphaGo - The Movie | Full Documentary

Day 25:

Day 24:

Day 23:

Power Monkey Fitness

Day 22:

Support Your Local Box 21.2!

Day 21:

Shi Zhiyong with a tie WR attempt of 363kg!

@shi_zhi_yong (73kg, China) snatching 165kg/364lb as part of his 165/198/363 performance at the 2019 Tianjin IWF World Cup! The 198kg was a World Record and the 363kg tied his World Record from the 2019 WWC

Day 20:

Stuart McGill 'Big 3' and Core Stability

You will recognise these three movements that we've been through together, I like Squat University's explanation, spend 10 minutes today going through The 'Big 3'; Curl up, Side plank, Bird/Dog

Day 19:

The overhead test!

Day 17:

Brains need fuel.

Day 18:

Why not try a new language? Dothraki?

If you checked out last week's "Thoracic Mobility" video from StrongFit, try building on what you learnt with the "Thoracic Opener", a movement you may have experienced during a Lifting Room class.

Why not spend 5 minutes today learning a new language with Duolingo, get the kids involved!

Take 8 minutes 30s to try some breathing ladders!


Brains need fuel, and one of the best fuel supplies you can provide them is excellent breathing!


We'll be practicing some step ladder breathing today as well as;

- Developing Respiration Competency
- Training all of the muscles involved in respiration

(the third version is fairly intense, start slowly).

Check out the Z-Health Performance blog on breathing ladders and their take on breathing and performance.

Day 16:

Creating a new habit

Today's learn tab is all about you, we want you to have a think about what you want and why you want it. It doesn't have to be 'fitness' or gym related. Take some time today, maybe its a new skill, a new routine or activity you want to start with the family or by yourself. Why not do some exploring on the inside and outside! If you would like to talk to one of our team about a new habit, goal or routine you are creating then why not reach out today?

Day 15:

Workout 21.1 

Check out the movement standards and demo from Open Workout 21.1!

Day 14:

Technique Part 1

He nailed it in the last minute, so if you don't want to listen to the full clip skip forward to 9:04


"This is our goal, intensity. What you're going to see at the heart of that is technique."

- Greg Glassman

Day 13:

Improving the 'front rack' position

T-spine (thoracic, upper back) mobility!

Are you working on your front rack position during lock down?


Check out StrongFit's video and get in touch with us if you need some help!

Balancing the t-spine and the external obliques!

Day 12:

Wim Hof Method

This Breathing Bubble is an audiovisual guide that helps you maintain rhythm and pace during your breathing. Simply watch the bubble as it expands and contracts, and follow with your breath. You'll hear Wim breathe alongside you, and entrancing background sounds help tune out your surroundings, allowing you to focus on nothing but your breath.

Day 11:

"Keg Toss" time!

Watch 4 time Strongest Man, Brian Shaw train the 'Keg Toss' event.


Brian has won the title of World's Strongest Man four times, made the podium at the same competition 7 times in the last 8 years and has also won the Arnold Strongman Classic twice.

Day 10:

Make your own Parallettes

Day 9:

Challenging the Hollow positions!

Day 8:

Dr Chatterjee

Dr Chatterjee.png

If you have a book or books you would recommend why not post a link to it in the Facebook Remote Service Group?

Day 7:

We challenge you to bake a cake and send a pic through, if you like you could even share the recipe with the community!

Bake Day!

Day 6:

How wolves change rivers!

The trophic cascade is an ecological concept which has stimulated new research in many areas of ecology. For example, it can be important for understanding the knock-on effects of removing top predators from food webs, as humans have done in many places through hunting and fishing.

Day 5:

Let's bring breathing up the list!​

Shut your Mouth and Change your Life | Patrick McKeown | TEDxGalway

- Influence the 100,00 miles of blood vessels throughout your body

- Influence the amount of oxygen delivered to your cells

- Open up and decongest your nose

- Achieve a state of calmness in a state of anxiety

Day 4:

Controlled Articular Rotations

Full body CARs are a great way to start or end your day, or both!

Day 3: Let's build strong shoulders!

Find two cans/jars/pots of (anything), stand in front of a mirror with your favourite song playing as you do Shoulder Openers - keep cycling through the 20 reps.


*A neutral grip is when the palms of your hands are facing one another. You’ve all done these ones with fractionals and/or dumbbells. 


*Neutral - curl x 5

Palm up - curl x 5

Neutral - raise x 5

Palm up - raise x 5


StrongFit Shoulder Opener - Check out their video - https://www.youtube.com/watch?v=C6GcYZi7G7k

Day 2: It's Sunday! Find a book to read, or with a book you are currently reading we want you to practice reading every, single, word. That means going further than just reading the words, take the words in, process and understand them.

Day 1: Make a homemade sandbag!

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We've been handed a challenge but our mission remains strong; to teach and care for our community!

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