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When kitting out a new home or commercial gym on a budget, you will be looking at ways in which you can cut costs without cutting on quality. Refurbished gym equipment often offers the best of both worlds – brands that you can trust at reduced prices. Many however prefer to buy new out of the box equipment, which we understand, but when you buy refurbished gym equipment in many cases, you are buying almost-new pieces that have been restored to working order. UK Gym Equipment stocks a wide range of refurbished equipment, all of which has been thoroughly tested before it is listed for sale through our website. If it doesn’t meet our criteria, it doesn’t go out the door. What are the Advantages of Buying Refurbished Gym Equipment? The advantage of refurbished gym equipment is that it is a cost-effective solution for investing in top of the range brands. Through our website, we sell brands such as Future Gym Equipment, Life Fitness, Matrix Fitness, Technogym and more. Brand new equipment can be expensive and out of budget for many users, particularly those looking to kit out a personal home gym. Refurbished pieces offer everything you would expect from commercial-standard gym equipment, apart from the hefty price tag that is often associated with them. UK Gym Equipment’s own in-house engineering team will have worked on each piece themselves, which is why we have great confidence in the standard and quality of all refurbished equipment that we sell. To offer additional peace of mind, we also allow customers to try before they buy – we understand that with any piece of refurbished equipment, there may be lingering doubts before getting a chance to try it out for yourself.  To top it off, all of our refurbished pieces come with a three-month warranty as standard. If any issues are to occur during this time, you can get in contact with us and we will come and sort the issue out for you. We also offer the option to extend your standard warranty to a full 12 months, allowing you add to add a prefered level of security. Buying Brand New Gym Equipment Purchasing new equipment means being able to benefit from the latest products on the market. From a commercial perspective, in the case of gym owners, this means being able to offer your members the newest equipment before any of your competitors. For some gym-goers, this very well could be the difference between signing up for one gym or another – or deciding whether to renew their membership or look elsewhere. Of course, in many cases brand new gym equipment can be costly – which is where the appeal for refurbished equipment comes from. However, the new range of Future Gym Equipment offers the best of both worlds. UK Gym Equipment is proud to be the exclusive UK stockist for Future Gym Equipment, offering customers top of the range commercial-standard equipment at cost-effective prices. Products are also available via finance options, meaning that you can further cut down how much you pay in one go, spreading the costs over a several month period. Life Expectancy When spending significant sums of money, you naturally want a product that is going to last a long time. Whether you are buying for a commercial or home gym, longevity is important. Having the knowledge that you are buying not only a brand that you can trust but also from a shop you can trust, is a key point for many customers. At UK Gym Equipment, we provide both. The average piece of gym equipment is estimated to have a life expectancy of between seven and 12 years. In most cases, however, top of the range commercial-standard pieces are able to withstand over 15 years of usage. Strength training equipment, which will not be used with the same vigour as cardio machines, should be usable for around 20 years with proper care and maintenance.  Refurbished equipment, while it has been restored to an almost-new standard, cannot be guaranteed to have the same life expectancy as a fresh out the box piece. However, in many cases, the range of refurbished pieces we obtain are relatively new pieces, only returned due to slight defects. If our team was not satisfied, with any of the equipment we receive and if it does not live up to the expected quality and longevity that comes with UK Gym Equipment, we simply would not put our name to it. All refurbished equipment, such as cardio and strength training pieces, will have received the proper care and maintenance to ensure as high a quality products as possible. Sustainability Reducing waste in the name of ecological responsibility has been a core focus for businesses for a few years now and that is not about to change any time soon. By investing in refurbished equipment, you will be helping to serve in the aim to reduce wastage. Buying refurbished second-hand equipment reduces the demand for metals and plastics, which can have an adverse effect on the environment. The work that our engineering team does, serves to extend the lifespan of otherwise perfectly good pieces of equipment for as long as possible, without losing any of the quality. If you are looking to reduce either your personal or your business’ carbon footprint, investing in refurbished gym equipment is a positive, sustainable step that you can make. Contact UK Gym Equipment for More Information If you would like any more information on the steps that UK Gym Equipment takes to repair refurbished products, ensuring that they meet our standards, then please get in contact with a member of our team today. Alternatively, you can browse our products, including the brand new Future Gym Equipment range, on our website.

Training for a marathon is a commitment, whether you are working towards your first or 1001st marathon. It is a gruelling test of one’s physical and emotional limitations, pushing your body through 26.2 miles of blood, sweat and tears. First-time marathon runners make many mistakes while training for the big day, with one of the most common being forgetting about – or simply ignoring – days in the gym. Cross-training is an important aspect of marathon training because this is what helps to build the muscles in the body that will help to carry you over the line. Whether your goal is a new PB or simply getting to the finish line, gym days should not and cannot be taken out of your schedule. Marathon training in the gym is much different than simply turning up and using whatever piece of equipment is available at the time. It needs to be focused and directed, giving you the best opportunity of achieving your goal. To Treadmill or Not to Treadmill? If you are running on the road three or four times a week, you might think that the treadmill is the last place you want to be when at the gym. Incorporating treadmill workouts into your training plan can be beneficial, though, for a couple of reasons. If the weather is far from suitable running conditions (because it is too wet, dark or frozen and unsafe), the treadmill provides an ideal alternative – even though it won’t perfectly replicate the same conditions as running outside. That, and long runs on the treadmill can be boring. Secondly, the treadmill can also be used to work speed sessions. Rather than selecting a level and running at the same pace for an hour, you can perform a HIIT session which will help to build stamina, endurance, and muscles in your legs. This will help to improve your balance and resistance, safeguarding against injury when on long runs that can impact the legs and knees. Runners often suffer from tendonitis and other conditions such as ITB strains, which can be prevented through conditioning muscles in the legs. Other Cardio Other forms of cardio are worth adding to your marathon gym training plan. Make use of cardio machines at the gym, such as the cross-trainer, rowing machine, exercise bike, and climber. These can be utilised as a part of a warm-up routine, to get your heart rate up before moving on to strength and conditioning training, as part of a HIIT session, or as a warm-down at the end of your session. By mixing up your cardio, you are working on other areas of the body. The rowing machine, for example, makes for a fantastic all-body workout. Even for the most committed of runners, running on its own can be mentally draining and you can soon lose interest. By swapping a run for an alternative cardio session from time to time, it keeps your mind engaged whilst still working on your physical fitness and condition. Strength Training Weights form the basis of a complete marathon gym training plan. Even if only for a half-marathon, 10K, or 5K, developing muscles aids your performance. Not only will this help to avoid injuries by assisting the body to withstand heavy impact from running for miles, but it will help to improve performance by shaving seconds and minutes off your time.  You have to feel your best when taking to the starting line for a marathon, and any aches and pains you may feel along the way can destabilise you. The chances are that at some point during your 26.2-mile run, you are going to feel the odd strain, which is why conditioning the body is important. Working muscles such as the hamstrings, glutes, calves and quadriceps will help to keep you going. This is why many runners will perform squats, both with and without additional weights, as the exercise targets these muscle groups. Lunges, press-ups and dips should also feature on your gym programme. Core muscles, naturally, are vitally important to the success of a marathon runner. The core is what keeps the body stable and aligned when you run – without training this part of the body, there is the risk that the pelvis, legs and torso will be out of sync when running. This represents a ticking time bomb for an injury to occur. Exercises such as deadlifts, planks, leg raises, and crunches are fantastic for working core muscles, as well as burning fat around the abdomen area. What Gym Equipment Should Marathon Runners Invest in? If you would rather not have a gym membership, or this simply is not an option for you, investing in equipment is a recommended step to aid your training programme. On cross-training days, this will allow you to work your body to improve and maintain your physical conditioning and performance. Refurbished gym equipment allows you to benefit from commercial-standard products without paying the full price, making it an ideal source for those looking to bolster their home gyms. On our website, you can find strength training pieces and cardio machines that have been refurbished by UK Gym Equipment’s in-house engineering team, restoring each piece to an almost-new standard. Dumbbells, kettlebells, barbells, and medicine balls are ideal pieces of strength and functional equipment that can be utilised as part of your marathon gym training plan. Keeping to this, alongside slowly increasing the mileage on the road, will see you work your way up to marathon distance but post a good time in doing so and, if you are a seasoned runner, smash your PB. Buy from UK Gym Equipment You can buy both new and refurbished gym equipment, including the brand new Future Gym Equipment range, from our website today. Please get in contact with us for more information. 

Throughout the pandemic, there has been a steady increase in the number of people who have taken up running as their primary form of exercise. This was, of course, largely due to gyms up and down the country being forced to shut their doors and, in the early stages of lockdown, we were allowed to leave the house once a day for daily exercise. Ask any keen runner and they will tell you that running is addictive and, once you catch the bug, suddenly you start chasing down personal records. You want to run faster and for longer. First, it starts with the couch to 5K and before you know it, you are signing up for your first long-distance run. Running on its own will only get you so far as to improving your performance. Yes, you will improve your technique which will go some way to shaving the seconds and minutes from your time, but incorporating a wide range of exercises to improve running speed and endurance is what will elevate your performance. Here, we look at some of the exercises that you should incorporate into your regime if you are serious about reaping the rewards on the road. Leg Press Working on the strength of muscles located in the lower half of the body will provide you with the explosive acceleration that you are looking for to take your runs to the next level. The leg press works your quadriceps, hamstrings and glutes, strengthening and toning the muscles that are most relied on for running. Not only will working these muscles help you to run faster, but they will also help to prevent injury – especially on longer runs. Runners can suffer from a multitude of injuries mostly associated with running, such as runner’s knee, IT band syndrome, hamstring strains and more. By strengthening the muscles during cross-training sessions in the gym, it won’t be long until you reap the benefits in your running performance. Squats Squats will target the same muscles as the leg press but they offer a touch more flexibility, especially if you do not have access to a leg press or the machine doesn’t happen to be free in your gym. You can choose to perform a squat using only your body weight for resistance, or by adding additional weight through the use of a medicine ball, dumbbells or barbell. Performing squats will also help to develop your core muscles, which is important for your balance and maintaining a good running technique. When you watch elite runners, you will see that, primarily, the mid-section of the body remains stable, with arms and leg movement propelling the runner. An unstable core will not help your performance and will increase the chances of injury because of poor balance. Deadlifts Believe it or not, deadlifts are a great exercise for runners looking for gym exercises to improve. This is because the exercises emphasise the hip pattern in the runner’s stride through the hip extension required to perform the exercise. The majority of the work in the deadlift is in the glutes, provided the exercise is performed with the proper technique with the correct alignment between the chest, knee and foot. Correct head and neck posture are essential for doing the deadlift safely. The head and neck should remain perfectly in line with the angle of the body, parallel to the waist, which means that you should not hold your head up whilst performing the exercise.  Lunges In many ways, the lunge is the perfect exercise for runners as it is a replication of running because the body is off balance and more emphasis is placed on one leg at a time. Just like with the leg press and squats, lunges target your hamstrings, glutes and quads – the main muscles utilised for running. Lunges should form part of any running and gym schedule as they serve to protect against injury by strengthening the muscles around the knee. When running, whether on the road or the treadmill, the knee is subjected to heavy impact which is the cause for numerous running-related injuries (such as IT band syndrome).  Interval Runs What better way to improve your running speed and endurance than by running? Crazy, right? Interval runs are fantastic for runners of all abilities, whether focusing on long or short runs. Long, slower-paced runs will help in the way of building stamina and your endurance, but introducing interval, highly intensive runs will force you to reach your aerobic capacity. This will help to improve speed and the strength in your muscle fibres. Depending on your preference, you can choose to perform interval runs on the treadmill – whereby you can alter the intensity level – or outside in a park (if you can find a good hill, this will be a great accessory to your interval training). By adding any of the above exercises to your regime, you will soon see stark improvements in your running speed and endurance! For more information on the range of equipment that you can utilise to help you to achieve your goals, please get in contact with UK Gym Equipment today or browse our incredible range of products on the website.

Despite swimming being one of the most popular sports to watch at the Olympics and something many people enjoy doing for pleasure, it is often forgotten about when the conversation of fit sportspeople arises.  Swimming in a normal capacity isn’t necessarily the most taxing sport – hence why lots of people enjoy doing it on a weekend afternoon – but professional swimming is an entirely different game altogether. The immense levels of all-around fitness swimmers must demonstrate cement their status as some of the fittest athletes in the world.  Historically, professional swimmers would spend as much time in the pool as possible to build upon their abilities. It’s still very common for swimmers to spend six days a week in training, but nowadays, the importance of training outside the pool is more emphasised than it was before.  It’s true that an exceptionally fit swimmer with poor technique won’t get far, but a great technique with little fitness will yield similar results also. For this reason, training outside the pool is just as important as taking a dip.  Swimming is a very useful skill that could potentially save your life, so maximising your performance where possible is never a bad idea. If you’re looking to improve your performance, here are some of the best exercises – both in and out of the water – that will help you achieve it.  Exercises in the Pool  One of the biggest challenges facing swimmers that cannot be replicated in a gym is water resistance. Traditional out-of-water resistance bands can only do so much – the best way to overcome the resistance and get your body accustomed to it is to engage in resistance exercises in the water. If you thought aqua aerobics was simply a holiday activity to work off an all-inclusive breakfast, you’ll be pleasantly surprised to learn that it’s actually incredibly effective for improving performance in the pool at all levels!  Here are a few exercises you can do in the swimming pool that will positively impact your abilities: Underwater Bicep Curl Underwater bicep curls are very similar to normal bicep curls, except they’re underwater! Using foam dumbbells, place your hands at your side, holding the dumbbells with your palms facing towards your body. Keep your feet shoulder-width apart and raise the dumbbells, moving only the lower half of your arms. As you pull the dumbbells up, turn your wrists so your palms are facing your chest. Raise the dumbbells as high as your chest, and slowly release your arms back down to your side.  Doing three sets of 10 will allow your arms to build muscle and get used to the resistance of the water. This is particularly useful for the front crawl. Push and Glide Having a strong push-off is integral to having a good swimming performance, and the push and glide is a great way to enhance your push off and put you in good stead for a good swim. To do a back push and glide, stand facing the side of the pool with your arms on the edge. Tuck your knees to your chest and push off the wall as powerfully as possible, floating straight as far as you can on your back.  To do a front push and glide, put your feet against the side of the wall, bend your knees, put your head in the water, put your palms together, arms outstretched and push off as powerfully as you can. Once you’re off the wall, outstretch your whole body and glide as long as you can.  The push and glide is often taught when children begin swimming lessons and it’s not all too common to see adults doing it, but it’s important to try and weave it into your fitness regime where possible so that you can maximise your push-off strength. Underwater Jumping Jacks To build resistance and strengthen the muscles in your arms and legs at the same time, attach weights to your wrists and ankles and engage in jumping jacks. Two sets of 10 will be sufficient to work all your limbs at once.  Exercises in the Gym A lot of work can be undertaken in the pool to boost your swimming performance, but there is much to be gained from working out in the gym. This is because swimming is a full-body workout, but it is sometimes more effective to work certain parts of your body outside of the pool. Swimmers have to be toned and muscular all over, so a lot of gym workouts for bettering swimming abilities are based on strength training.  Mountain Climbers  A good way you can work your upper body, abs and lower body are to do mountain climbers. This will increase your cardio which will go a long way to boosting your endurance, allowing you to complete more lengths at a higher power without having to stop and recuperate. Not only this, you will build strength in your arms, legs and abs.  Exercise Ball Scorpion Abdominal strength is key for swimmers as this allows them to hold a steady position and reduce drag as a result of being streamlined. One of the best ab exercises is the scorpion which is performed using an exercise ball. Enter a raised plank position, but put your lower legs (beneath the knee) on an exercise ball. Maintaining your raised plank position with a straight back, remove one leg from the exercise ball and twist it round to the opposite side of the ball. Repeat on the other leg. Doing two sets of 10 will give your core an intense workout and improve your stability.  Pull Ups A noticeable trait of professional swimmers who are at the top of their game is that they have broad shoulders, muscular backs and toned arms. One exercise that works almost every muscle in the upper back and arms is the pull-up. It mimics swimming strokes accurately, making it a staple for those looking to generate more power and increase their performance in the water. To do a pull-up properly, put your hands on the pull-up bar with your palms facing away from you, shoulder-width apart. Engage your arms, back and core and use your upper body muscles to slowly pull your body up until your chin is slightly above the bar. Lower yourself back down until your arms are fully extended and in the starting position. Repeat for 10 reps.  Performance Enhancing Equipment  There are many more exercises you can undertake both in and out of the water to improve your swimming performance. Here at UK Gym Equipment, we specialise in providing high-quality fitness equipment to help you reach your goals, no matter what your chosen sport is. To find out more about how we can help with improving your swimming performance, please contact us directly. 

Boxers are a feat of physical strength, stamina and overall fitness. Their workouts are comprehensive, focusing on a range of qualities like speed, cardio and endurance, as well as strength training and agility. Whilst skipping ropes and strength equipment can go a long way to boosting performance, hitting the heavy bag is an integral part of any professional fighter’s workout regime.  Why Train with a Punching Bag? The first and arguably most common reason boxers use a punching bag in their gym workout is to perfect their performance. You can have all the power and strength behind your punches and you can be light as a bird on your feet, but if you have poor form, you won’t ever reach the top of your game. Punching bags are great because they allow you to identify any weaknesses in your technique and improve on them, but unlike shadow boxing, you actually make contact with a heavy object so can see how your punches are landing and how you’re reacting to the weight.  The second reason boxers use a punching bag is to build up their endurance. Opponents in the ring are relatively solid and it takes a lot to keep fighting without getting worn out. After all, hitting a heavy target is far harder than punching the air, so it’s essential boxers become accustomed to hitting weighted targets before they dare square up against an opponent.  The final main reason boxers use heavy bags in their workouts is because they offer a full-body workout that encompasses everything from strength and stamina to balance and coordination. Punching Bag Exercises for Endurance  Every boxer has their own strengths and weaknesses; some are accurate, some are powerful and some are able to keep going, round after round. Having endurance is never a bad thing, and the heavy bag is a great tool to build on it.  Exercise One The first step to building endurance using a punching bag is to see just how far you can go. To do this, hit the bag as hard and as fast as you can for as long as you’re able to. This works best if you’re training with a group of people because once you’re done, you can move out and someone else can have a go. You can train in rotations until you’re wiped out. Over time, as you get better and improve your fitness, you’ll be able to go for longer.  Exercise Two The key to endurance is not giving up – even when you feel like you have nothing left to give. Dig deep and keep going! One exercise that coaches often use to build up the endurance of their boxers is the touch and go boxing bag workout. This involves punching the bag slowly for between 10 and 15 seconds, and when the coach says ‘go’, hitting the bag as fast and as hard as possible for between 10 and 15 seconds. This is usually repeated for a set length of time, such as 15 minutes. Exercise Three Boxing is more than just fast, powerful punches. Footwork is imperative, and this means cardio needs to be included in your boxing gym workout. For your third endurance workout, do a full mixed routine on the heavy bag, incorporating fast footwork and a mixture of rapid and slow punches. Power Boxing Workout Routine Once you’ve got your stamina and endurance up, you need to work on your power. A good level of strength will serve you well when working on your power punches, but as always, practice makes perfect.  Exercise One In the ring, you need to make every punch count, and the way to do this is to practice hitting hard and accurately every time, even when moving. In 15 second bouts, move around the bag hitting it as hard as you can. Speed doesn’t need to be the focus; power needs to be at the forefront of this exercise. As you get better, slowly increase the amount of time you do it for.  Exercise Two  Most of the power in punches during boxing comes from the legs rather than the arms. Your legs need to be able to remain steady when you’re delivering a hit. There are a number of boxing fitness workouts that focus on the legs, such as cycling, leg presses and squats, but you can also build power using the heavy bag. You can do this by kicking the bag as hard as you can, or try laying on your back and pushing the bag with your legs as a kind of weight.  Exercise Three You can have the biggest muscles of all, but unless you learn to punch through the target rather than at it, you won’t be a powerful boxer. This is where the heavy bag really comes in handy in terms of a boxing workout routine because you’ll be able to effectively practice hitting deeper and harder every time you workout. There is no specific technique for this, it’s a mindset more than anything else.  Supplementing Punching Bag Exercises The heavy bag, though an integral part of any boxing routine, is not the be-all and end-all of boxing practice. You need to supplement your boxing bag routine with plenty of cardio (think exercise bikes, skipping ropes and treadmills), as well as strength exercises using things like medicine balls and barbells. We have a range of equipment that can be used to build a comprehensive boxing gym workout at all levels. If you’d like more information on any of our equipment, or if you’d like advice on our equipment and how best to use it to your advantage, please contact us and we will be happy to help. 

Rowers are undoubtedly among the strongest and fittest athletes, demonstrating high levels of strength and stamina simultaneously. As with most sports, the best way to improve your performance is to do the sport in question. In the case of rowers, this means getting on the rowing lake or using the rowing machine at the gym, but this isn’t the only way to train for a big race.  Rowers need strong muscles in their backs, shoulders abs and legs – so basically every part of their bodies! Whilst the rowing equipment at the gym will help with performance, there are a large number of exercises that can be undertaken away from the oars and water. Leg Training When it comes to how to improve rowing performance, you need to focus on your whole body. The easiest way to do this is to break your workout up into different sections. We’re starting our guide with the legs as they are required for a powerful drive. A lot of amateur rowers focus solely on the arms, and whilst upper body strength is important, without a powerful drive, you will lack rhythm which can have a knock-on effect on speed. So, working the legs is a must!  Here are some of the best leg row exercises for the gym.  Back Squat If you want bigger glutes, quads and hamstrings, the back squat will enhance all three at once. Not only is it beneficial for the muscles, but it is also great for strengthening joints, as well as working the lower spinal erectors.  To perform a perfect back squat, first stand with your feet shoulder-width apart beneath a squat rack. You will want to select a barbell weight that is manageable for you. If you choose something too heavy you risk incurring an injury, whereas if you choose something too light, you won’t get the desired results. Next, grip the barbell so that it is on your traps and your palms are facing forwards. How far apart you place your hands will depend on you as an individual, but most people place their hands just wider than their shoulders. Step out of the rack and engage in 10 reps of squats, taking your time and making sure your back isn’t arched or leaning too far forwards.  Box Jumps  When it comes to explosive exercises, box jumps are at the top of the list. They work with almost every lower body muscle group, including the calves, quads, glutes and hamstrings. The benefit of incorporating box jumps into rowing gym training is that it will allow you to increase the power and further your drive, similar to back squats.  To do an effective box jump, stand with your feet shoulder-width apart and push up through the lower legs to jump onto a raised platform or box. When you land, make sure you do so with your legs bent in a similar position to a squat. As you get more advanced, you should be able to jump higher and do more reps. Aim for a set of 10, to begin with, but do more if you feel like you can. Leg Presses  Leg presses are a staple of any leg workout as they work nearly every muscle in the legs, again helping you to maintain a powerful drive during rowing. To do a leg press, select a weight that is comfortable for you. Next, sit on the machine and put your legs flat on the plate, hip-width apart. Adjust the seat so that your legs are at a 90-degree angle and that your bum is flat on the seat. When you’re ready, extend your legs, but do not lock them at the knees as this could incur a very serious injury. Instead, keep your knees slightly bent as you extend. Slowly slide back towards the starting position, but not entirely. Do two sets of 10 reps.  Upper Body Training Once you’ve given your legs a good workout, it’s time to focus on the upper body, including the back, arms and core.  Pull Ups The pull up is an exercise that is used by every type of athlete, including rowers. It engages the back and the arms whilst building strength. This is vital for a good drive and finish when performing a rowing stroke. Pull-ups are difficult for a lot of beginners, but they’re something you can definitely get better at and advance on. To perform a basic pull up, stand with your legs shoulder-width apart and your palms facing forwards on the pull-up bar, little more than shoulder-width apart to match your feet. Slowly pull yourself up until your chin is slightly above the bar. Slowly go back down, finishing with your arms fully extended.  Bent Over Row The bent over row is one of the best upper body exercises for rowers to engage in because it replicates the drive of rowing and is great for building up muscle in the lats, traps and arms. When performed properly, it also works the glutes and legs. To do a bent over row, select a barbell that is of a manageable weight, stand with your feet shoulder-width apart and place your hands on the bar on the floor. Bend over, ensuring your back is straight and not hunched. Slowly pull the bar upwards to your chest and lower it slowly until your arms are straight. Repeat the process. You can also do this with dumbbells. Resistance Band Lateral Raise Rowers have to be able to master the resistance of the water, and so it makes sense to incorporate resistance band training into a rowing gym workout. All you need is a resistance band. Stand with one foot in front of the other with the resistance band underneath your foot. Starting with the arms at your side, pull your arms up 90 degrees at your side (like in a jumping jack), hold the position and slowly release. This will work the lats and strengthen your shoulders, helping with your drive in rowing.  Rowing Equipment  Here at UK Gym Equipment, as well as our standard strength equipment and cardio equipment, we also have a range of rowing machines available to aid your performance on the water. To find out more about our products, installation service or finance options, please get in touch. 

Continuing with our series in which we look at the differing approaches that different athletes have in the gym, we turn the spotlight to basketball. Predominantly known for being an American sport, its popularity continues to grow on this side of the Atlantic Ocean and no player is more synonymous than Michael Jordan. Jordan, with the Chicago Bulls, dominated the NBA in the 1990s by winning six championships during the decade – winning three titles on either side of a brief retirement from the sport, during which time he played Minor League Baseball. During the hugely popular Netflix series The Last Dance, Jordan explained the difficulty of undoing his work in the gym of training his body for baseball to retraining it to suit the constraints of elite-level basketball. To have any sort of chance of playing basketball to a similar level as Jordan, who routinely racked up 30 and 40-point games at the peak of his powers, you will require great lower, core and upper-body strength, as well as agility. Combining all that will make for the ideal basketball gym workout, replicating the likes of which made Jordan and the Bulls legendary. Gym Exercises for Basketball Players Everything that a player does on the basketball court involves the core in one way or another. Whether they are dribbling the ball or intercepting a rebound or pass, the core is engaged. Abdominal muscles, as well as obliques and erectors, must be strong for good overall strength and speed. Weak and slow players will soon be found out, especially in what is a five-a-side sport. Our first couple of basketball gym workout exercises, thus, will focus on working the core muscles: Sit-Up with Medicine Ball The first exercise we introduce is the simple sit-up with a medicine ball held with both hands. Perform this as you would a normal sit-up (anchor your feet down either with a piece of equipment or ask a friend to hold your feet down) and carry out the exercise whilst retaining the medicine ball in your hands. Russian Twist with Medicine Ball The medicine ball is your friend when it comes to working your core muscles, and while the sit-up will work your abdominals and erectors, performing a Russian twist will strengthen your obliques. Begin in a seated position on the floor with your legs bent at the knees in front of you and hold the medicine ball out in front. Slowly, move the ball from side to side and engage your core – you will feel this working almost instantly. Make sure not to perform the exercise too quickly as holding and controlling the exercise is where the benefit is. This exercise can also be performed using dumbbells if you do not have a medicine ball to hand. Squat on Balance Board This exercise, whilst still working the core muscles, works the lower body while demanding balance and stability. The squat on a balance board was a particular favourite of Jordan’s, forming part of his infamous Breakfast Club morning training regiment, so if you are looking for an exercise to increase your vertical jump in basketball, look no further than the same one utilised by ‘Air Jordan’ himself. Deadlift The deadlift is a simple yet effective exercise that will work your core and lower body muscles. The video above shows the exercise performed with a barbell, but it can also be performed with dumbbells or a medicine ball. With any strength-training exercise, form is important and that is certainly the case when it comes to the deadlift – not just in terms of getting the most benefit, but to avoid injury.  Bench Press When it comes to building strength in the upper body, the bench press is a highly effective exercise. Grab your dumbbell or barbell and weight bench and pump that iron, building and strengthening muscle in the chest area. Again, the key is in performing this exercise correctly with perfect form, otherwise you will risk incurring a serious injury. With the barbell held just above your chest and your hands on the bar roughly shoulder-width apart, slowly push the bar up until your arms are straight and hold the weight for a second or two before gently lowering back into the starting position. Developing strength in your upper body means that you can play killer passes with more efficiency, as well as increase your shooting range for those game-changing three-pointers. Bicep Curl The final exercise that we will highlight is the faithful bicep curl which, for many, is a staple of their normal regime and is one of the more popular weightlifting exercises for basketball players. Your gym plan, if you are hoping to develop your basketball game, should naturally feature the bicep curl to complement your upper-body workout, adding an extra layer of physicality to your game. Make sure to perform this exercise with the full range of movement, bringing the weight right up to your chest and lowering your arms until they become straight. A fateful mistake made by many is to perform this exercise by not using the full range of movement which, while it will make the bicep curl easier to perform, your biceps (and triceps, to a lesser extent) aren’t being worked nearly as much. Perfecting Your Basketball Gym Plan These are just a handful of exercises that basketball players will include as part of their gym plan, but this will give you a good feel for the types of exercises and muscles that you should be targeting to perfect your game. You will also notice that not a wide array of gym equipment is necessary, with the above exercises possible with a medicine ball, barbell, dumbbells, bench, and balance board. If you would like any more information on the range of equipment available from our website, please contact a member of our team today.

Golfers need to have unrivalled mobility, flexibility, balance, accuracy and power. To target all these areas, they need to have a comprehensive, targeted workout regime specifically made up of exercises to improve golf. If you’re a keen golfer, or if you’re looking to improve your physical abilities overall, a golf gym workout is ideal.  Why Choose a Golf Gym Program? For those who aren’t golfers, you might be asking why you should consider undertaking a golf-centred workout. Well, the answer is clear: golfers have lots of physical attributes that can benefit them elsewhere. For example, good flexibility is an excellent attribute to work on and maintain because it can improve your posture which reduces the chances of aches and pains, not to mention better balance and posture which reduces the likelihood of incurring an injury. Away from this, accuracy can benefit you in several areas of your day-to-day life and can enhance your hand-eye coordination. This is good for a range of other sports, but also menial tasks like driving.  Those who enjoy golf might think that simply practising a lot will enhance their game and performance, but this isn’t true. Whilst practice certainly does make perfect, it’s not the be-all and end-all. Honing in on key physical aspects is necessary. You can have the perfect swing, but if there’s no power behind it then you won’t get very far. To build up that power you’ll need to target strength training, and the way to do this is through engaging in a specific workout routine.  Professional Golf Exercises Some of the golfing greats like Dustin Johnson, Jordan Spieth, Justin Thomas and Rory McIlroy engage in a range of golf gym exercises, and given their prolific careers, they seem to have paid off. Of course, there’s an element of natural talent, but there’s no reason why you can’t up your game on the green by adding some of the following moves into your workout routine.  Medicine Ball Perpendicular Throws When you swing a golf club, you engage a range of muscles including: The core Upper back muscles Triceps and biceps Glutes Pectoralis major This is a wide group of muscles and as such, any exercise that works them all in one go is a good option for golfers. Luckily, there is an exercise that engages the majority of these muscles, and it’s a medicine ball perpendicular throw. This involves throwing a medicine ball of a manageable weight against a wall in a similar fashion to a golf swing. With your feet shoulder-width apart, knees bent and your back facing away from the wall, turn to one side, keeping your chest up and your back flat. Catch the ball as it bounces off the wall and repeat for 10-15 throws before switching sides.  Hip Crossovers  Hips play a big part in the backswing during a golf game, and for this reason, hip crossovers are the perfect exercise to incorporate into your workout, especially for golf exercises at home. They really work the lower back and improve mobility which plays a huge part in golf fitness. To do them, lie on your back on the floor, put your legs slightly more than shoulder-width apart and bend your knees, keeping your heels on the floor and your arms outstretched at your side like a starfish. Twist your legs so that your knees touch the floor and repeat this 10 times in each direction.  Trap Bar Deadlift  One of the most involved muscles in a golf swing is the glutes, and trap bar deadlifts work the glutes, back and hamstring excellently, making it one of the best golf exercises. You can do this exercise in the gym using a hexagonal weight bar. After selecting a manageable set of bumper plates, step inside the hexagonal bar. Keeping feet shoulder-width apart and your back straight, bend down and lift the bar to a deadlift position.  Squats  With legs and glutes being such a pivotal part of the golf game, it’s only natural that the best professional players in the world incorporate squats into every workout they do. There are several ways you can do squats, including the traditional squat, squat jumps and dumbbell squats which will work more than the lower-body and core.  Courtesy Lunge Work both the hips and glutes by incorporating courtesy lunges into your golf workout. Assuming a neutral position with your legs spread shoulder-width apart, engage in a reverse squat and bend your stationary knee, keeping your feet facing forwards and a straight back. A set of 10 on each side will enhance your body rotation and work your lower-body in a beneficial way for the game of golf.  These are just a handful of the many golf-focused exercises you can do to better your game at the green.  Golf Gym Equipment A lot of golf exercises can be done without equipment, but for the select few that do require equipment, UK Gym Equipment can help. We stock a range of professional workout equipment to aid your gym workout – whether it’s golf focused or otherwise. To find out more about our range of gym equipment for golf workouts, please contact us. 

Rugby players are considered amongst the fittest athletes in the world because, unlike a lot of other sportspeople, they are required to have several different physical characteristics and traits that span the wider fitness spectrum.  For example, whilst footballers need to have excellent leg strength and stamina, rugby players need to have both those physical attributes in addition to exceptional upper body strength and the ability to sprint. With so many physical fitness characteristics, it’s no wonder that a lot of people want to undertake a rugby-specific gym workout to work their entire bodies and reap the benefits that come with such an intense and varied programme.  Whether you’re a rugby player or just looking to get in shape, a rugby training gym workout is an excellent style of exercise regime to engage in. We’ve put together a list of exercises you should include in your rugby gym workout based on what the professionals encompass in their training. We’ve separated each workout by the area it works because rugby players need to have excellent all-around fitness, and that means targeting different areas specifically.  Speed Workouts A key aspect of being a rugby player is being able to sprint fast. For this reason, it’s essential that rugby players work on and maintain their speed ability. A common technique used for building up sprinting ability is through interval training. This involves sprinting for anywhere between 10-30 seconds and then jogging or speed walking for anywhere between one to three minutes. You would then repeat the process and, over time, increase the amount of time spent sprinting and decreasing the amount of time spent walking or jogging in between.  Whilst this good for building up cardio, it’s not the most effective way of building up speed for rugby players. This is because the overall speed at which you’re able to sprint in each interval will decrease the more intervals you do, and this isn’t the most effective way of increasing speed. Instead, alongside normal interval training, implement distance-specific interval training and do it for a limited amount of time.  For example, sprint 15m and then walk until full recovery is reached. Repeat this for 10 reps before recovering and then sprinting for 25m reps with full recovery in between, and then increase to 40m etc until you reach 100m. This will not only work on speed and endurance, but is also more representative of what happens in an actual rugby match where a player might sprint 100m down the pitch, but in the next instance, they might only sprint 30m down the pitch.  Agility Workouts Rugby players need to be able to react quickly and turn direction instantly when needed. This requires immense levels of agility which needs to be the main focus of a rugby centred workout – specifically pre-season rugby drills.  There are numerous ways you can increase your agility.  Lateral Shuttle Runs  Undertaking shuttle runs is a great way to improve agility, specifically lateral shuttle runs in the 5-10-5 format. This involves setting up three cones, each one roughly 4.5/5m apart. Run laterally from the centre cone to the left cone, touch the floor and then run laterally to the far-right cone and touch the floor before running back the centre cone laterally and touching the floor. Repeat this for a set of 10 reps. This will improve your ability to move laterally at speed – a very important skill for a rugby player to have.  Side to Side Lunges  A side to side lunge is one of the most simple exercises but is incredibly effective for improving agility. Assuming a wider-than-shoulder-length stance, lean to the left and ensure your left leg is at a right angle and your right leg is completely straight. Repeat this but with the right leg and do 10 reps on each side.  Agility Ladder Drills A very common way to improve agility is to engage in agility ladder drills. There are various ways you can use the agility ladder, including the forward step technique which involves stepping forward quickly as you work your way across the length of the ladder. Both feet should never be in the same box. The small steps will increase your footwork, but like all agility ladder workouts, you need to make sure your weight is in your toes. Alternatively, you can do lateral steps which is the same concept as forward steps, except you will move sideways instead of forwards and both feet will need to be in the same box in order for you to move across the ladder.  Strength Workouts  Rugby players can be incredibly fast and agile, but if they’re not strong, they won’t be able to effectively tackle (or avoid tackles). This is where strength exercises need to be introduced. There is a range of different strength exercises that can be undertaken, starting with the upper body.  Bench Press  The bench press is a simple exercise that involves using a weighted barbell. When you’ve selected an appropriate and manageable weight to lift, lay down on the bench press bench with your legs on the floor and your back straight. Place your hands slightly more than shoulder-width apart on the barbell using an overhand grip. Breath out and push the bar off the rack, making sure your arms are fully extended. Slowly lower the barbell to your chest, keeping your elbows ever so slightly tucked inwards. Exhale and push the bar upwards again. Repeat this process for 10 reps and your pecs and triceps will feel the benefit. Make sure you have a spotter for safety. Overhead Press  Overhead presses are similar to bench presses except you’re stood up. Overhead presses work the pecs, triceps, deltoids and chest. A rep of 10 is a good place to start. One Arm Row  Lean over a weight bench with your left knee resting on the bench at a right angle and your chest parallel to the bench. Lift a dumbbell with your right arm, making sure your elbow remains parallel to your chest.  In terms of leg strength workouts, consider the following: Squats  Squats work almost all of the lower body and the core. They should be in almost every workout regime, and they can be made harder with barbells, dumbbells and kettlebells. For a more explosive workout, try squat jumps or pulsing squats. Box Jumps Another explosive exercise is to do box jumps. They will improve agility as well as lower leg strength and balance – all of which are essential skills in any sport, especially rugby.  Single-Leg Bridge If you want to work your core as well as your lower body, try single-leg bridges. Lay on the floor with your hands at your side and your knees at a right angle – feet underneath. Lift your hips so that there is a straight line between your knees and shoulders. Tense your stomach and lift one leg off the ground so it is straight and in alignment with the rest of your body. Hold the position for three to five seconds and lower the leg slowly before swapping to the other leg.  How UK Gym Equipment Can Help  These are just a few ways you can incorporate rugby exercises into your routine and workout like a pro, encompassing all the major rugby skills into your regime. For more information about sport-specific workouts or to speak to us about equipment for your rugby workout, please contact us. 

Cricket is often criticised for being a slow sport, especially in the case of five-day test matches, but do not underestimate the mental and physical endurance required to play the game at the highest level. Cricketers must be able to bolt into action from a standing start, and this is true whether they are batting, bowling, or fielding. While many players specialise in one of those positions, it isn’t uncommon for cricketers to consider themselves as all-rounders, whereby they will play in each position. Mostly, however, cricketers will focus either on batting or bowling (with all players fielding when their side is not batting), and regimes centred around the position will make up the core exercises for cricketers. For this, we will split this post into three sections, detailing the best exercises for batsmen, bowlers, and fielders. Exercises for Batsmen We will first focus on batsmen, so below we will look at the type of exercises that the likes of Sachin Tendulkar, Brian Lara and Joe Root will have incorporated into their weekly gym schedule. The top batsmen all display enormous upper-body and core strength which provides them with the power they need to smash the ball out for six, which is so often the difference between victory and defeat. Cable Core Rotation The cable core rotation is a great exercise for any batsman looking to work their core. Begin by holding the cable with both hands on one side (startwith the same side you would hold the bat) with the opposite arm stretched across your body. While moving your arms only, extend out your arms and pull the cable until your arm is straight and, slowly, move back to the starting position. Perform this exercise on both sides.  The tension afforded by the cable will help to develop strength in your core which bowlers will be wary of, knowing full well that you are more than capable of punishing a poor delivery. Shoulder Press The shoulder press is one of the simpler exercises in a cricketer’s arsenal, but it is no less effective. A batsman requires great upper-body strength and a perfectly executed shoulder press will go a long way to achieving this. There are a few pieces of gym equipment that can be utilised to perform this exercise, such as a shoulder press machine, while the video above demonstrates the exercise performed with dumbbells. The technique is important to benefit from this exercise, so make sure that the weights are held in line with your collar bone, shoulder-width apart, and you are holding the weight (dumbbell, barbell etc…) so that the palms of your hands are facing directly in front of you. Drive the weight up by extending your arms straight and slowly back down, feeling the tension in your shoulders as you return to the starting position. Medicine Ball Side Throw Power and strength is the name of the game and one of the better exercises that batsmen swear by is the medicine ball side throw. To perform this exercise, adopt a starting position perpendicular to a wall that you can throw a medicine ball towards with your feet shoulder-width apart and the ball held by both hands in front of you. Much of the power of this exercise will come from your back leg as you rotate your body, pulling the ball back into your hip before turning out and throwing the ball into the wall as demonstrated above. Perform this exercise on both sides, training both sides equally. Performing this exercise will provide batsmen with an advantage when the need for strength, balance and rotational power is required for any type of sweep and pull shots, where the batsman adopts a lunge stance. Exercises for Bowlers Bowlers require a good amount of upper-body strength – especially in the shoulders – where much of their power emanates from (especially in the case of fast-bowlers). However, good core and powerful legs also help the bowler to perfect their delivery, allowing them to generate speed and power during their run-up prior to bowling the ball. Barbell Squat The barbell squat is the perfect exercise for training your core section as well as your glutes which will help any bowler to generate all the power they need. This exercise is a simple one but should not be rushed to truly reap the benefits of it. Stand with your feet shoulder-width apart with the barbell resting across your upper-back. Engage your core and slowly bend your legs into a squatting position (you will feel this in the back of your legs). Hold the position for a second or two before driving back up from your heels, returning to your starting position. It may be tempting to fill your barbell with as much weight as possible, but the technique is the most important aspect of this exercise. Light weight and perfect form will always be more beneficial than heavy weight and poor form which is how injuries happen. Lateral Raise The lateral raise will develop strength in the shoulders, making for an easy to perform exercise that can be adapted if preferred. Using a resistance band, stand straight, your feet shoulder-width apart with one foot standing on one end of the band and the other end in your hand, with your arm down straight by your side. To begin, slowly raise your arm out to the side, keeping it straight, until your arm is parallel to the floor and hold the position for a second or two before lowering your arm back down. To increase the intensity of this exercise, incorporate a dumbbell in with this exercise or an additional resistance band. Chin-Up The chin-up is a fantastic exercise that works the majority of the muscles in the upper-body, back and core, helping bowlers to hit peak performance in those decisive overs. To perform this exercise, place your hands on a bar (above head height) with your palms facing towards you and pull yourself up, raising your chin above the bar and back down again. Perform as many reps as you can which, if you have never performed a chin-up before, likely won’t be many. As well as developing strength in core areas, the chin-up also helps to build fantastic grip strength in your fingers and hands, something which should make this exercise an essential gym exercise for cricket bowlers. Exercises for Fielders When in the field, cricketers must be ready to make a crucial catch, even after standing around for a couple of hours not playing as much of an active role in the match. As well as pivotal catches, fielders must possess speed in the field to chase down the ball, stopping it from going over the boundary, as well as making for an opportunity for the bowling team to run out the batsman. Box Jump Fielders will have only a split-second to react after the batsman strikes the ball, so the ability to explode into action is required. The box jump is the ideal exercise for fielders, training their body to jolt into action from a standing start. The box jump is performed by standing a comfortable distance away from the box, dropping into a squat and jumping, swinging your arms out, in the direction of the box to land on top of it. This exercise also helps to develop balance. Sprints Fielding can demand a lot of sprinting (as too can batting in order to rack up those runs). In many ways, a fielder can find themselves taking part in a day-long HIIT session where they are constantly stopping and starting, going from one extreme to the other.  There are many ways in which cricketers can work on their sprinting technique. One way we recommend is to devise a HIIT session where participants jog/run at a steady speed before bursting into a short sprint, returning to an easy jog and repeating. Gym Equipment from UK Gym Equipment Any of the equipment available from UK Gym Equipment will benefit your tailored cricket gym exercises, helping you and/or your team to push themselves to the next level. For more information on the range of equipment available, please get in touch with a member of our team today.