With the summer season in full swing, many of us are looking for convenient ways to stay fit and active without committing to lengthy gym sessions or complicated workout routines. We want to be outside enjoying the weather as much as possible, so the idea of being cooped up in a sweaty gym for hours every week can deter us from exercising and before we know we’ve lost all motivation. 

Fortunately, you can achieve your fitness goals, stay in shape and maintain your motivation by incorporating a 20-minute full-body home workout into your weekly routine. In this blog, we will guide you through a practical and effective workout plan that you only need to do three times a week to see results. Plus, we'll explore how you can complement your workout routine with enjoyable outdoor activities to really make the most of the sunny season!

 

The 20-Minute Full-Body Workout

Our workout routine below is designed to target all major muscle groups while maximising calorie burn and boosting overall fitness. Here's a step-by-step breakdown of the exercises you can perform. 

Warm-Up (3 minutes)

Start with a short warm-up to prepare your body for the workout - this is extremely important to avoid injuries. Some of the best ways to warm up are to perform light cardio exercises such as jogging on the spot, jumping jacks, or high knees. This will increase your heart rate, improve blood circulation, and loosen up your muscles so you’re ready to step the intensity up a notch.

Circuit Training (14 minutes)

Circuit training is a form of exercise that involves performing a series of exercises in a sequence, with little to no rest in between. It is scientifically proven to be a fantastically effective way to improve cardiovascular fitness and build strength and muscle tone. The continuous movement and intensity also boosts your metabolism, promoting fat burn and weight loss. And, because you perform a variety of exercises, you are able to target different muscle groups, providing a full-body workout. 

Now let’s get to it.

You should perform each exercise in the circuit for 45 seconds, followed by a 15-second rest before moving on to the next exercise. Complete the circuit three times.

 1. Standing Row with Resistance Bands

Step on a resistance band with your feet shoulder-width apart. Hold the band with your arms extended in front of you and pull it towards your chest, squeezing your shoulder blades together. Return to the starting position and repeat.

Try our latex resistance bands which are perfect for home workouts and can be taken with you wherever you go, so you never miss a workout. They can add resistance to this exercise as well as other exercises that work on the legs, arms, glutes or abs.

 

2. Push-Ups with Sliders

Wanting to make the exercise more difficult? Then place the sliders under your feet and perform a mountain climber in between push-ups. To do this, start in a high plank position, bring one knee towards your chest, resume high plank, then repeat with the opposite leg, all the time keeping your core engaged.

 

Our core sliders are ideal for this one, helping you develop whole-body coordination, balance and strength. They are compact, lightweight and easy to take on the go.

 

3. Squats with Resistance Bands

Place a resistance band just above your knees. Stand with feet shoulder-width apart and toes slightly turned out. Lower your body into a squat position, keeping your knees aligned with your toes. Return to the starting position and repeat.

If you want resistance bands that don’t drop or roll as you move and can be adjusted to suit your individual size and shape, opt for our adjustable fabric resistance bands. These can be combined with our core sliders if you’re looking to up the intensity!

 

 

4. Plank with Wrist/Ankle Weights

Get into a plank position by assuming a push-up position with your forearms on the ground, engaging your core and maintaining a straight line from head to toe.  Aim to hold the position for 45 seconds, slowly working your way up to holding it for longer.  

Try our 4lb wrist and ankle weights with this exercise to add just the right amount of resistance to your plank, helping tone and sculpt your muscles. These are simple, stylish and like our other fitness accessories, easily transportable, so that no matter where you are, you can bring your own personal gym with you.

Cool-Down (3 minutes)

Just like warming up, it’s also extremely important to cool down to avoid stiff and sore muscles. After completing the circuit, take a few minutes to stretch your muscles, particularly the major muscle groups, such as your hamstrings, quadriceps, chest, shoulders, and back.

Outdoor Activities to Complement Your Workout Routine

To make the most of the summer season and maintain a well-rounded fitness routine, incorporate enjoyable outdoor activities into your weekly schedule. This can help naturally increase your activity level and give you enjoyment and pleasure at the same time, helping keep your motivation and spirits high. Here are a few suggestions for outdoor activities you could try.

Take a walk

Walking is an excellent low-impact exercise that can be done almost anywhere and is a great way to stay fit and healthy. Take advantage of the pleasant weather (hopefully) and explore the countryside, local parks or wherever you like to walk, on foot. But don’t dawdle, as research has found brisk walking to be the most effective way to improve fitness and strength.

Go swimming

Head to the nearest swimming pool, lake, or beach for a refreshing swim. Swimming is a full-body workout that improves cardiovascular endurance, tones muscles, and reduces stress on joints. Whether it's a leisurely dip or an energetic swim, you'll be reaping the benefits.

Go on a bike ride

Hop on a bicycle and go for a scenic ride! Cycling is a fun way to burn calories, strengthen your lower body, and enjoy the great outdoors. Explore bike trails or ride to nearby destinations, turning your workout into an adventure.

Conclusion

Staying fit, healthy and in shape during the summer doesn't have to involve long intense training sessions. By dedicating just 20 minutes, three times per week, to a full-body home workout, you can still improve your cardiovascular fitness and tone and strengthen your muscles for a sculpted look - perfect for the summer bikini season! 

Plus, complementing your workout routine with outdoor activities like walks, swims, and bike rides will help you embrace the summer spirit while keeping fit and well. So grab your portable equipment, soak up the sunshine, and enjoy a summer of health and fitness.

We'd love to know how you get on! What other workouts would you like to see?

With your big day approaching, you’re probably experiencing a few jitters and worries as the wedding preparation ramps up. For many of us, part of the anxiety is around wanting to look and feel our absolute best, but with all the stress and busyness surrounding the event, how do we even begin to focus on ourselves?

 

To make your life a little easier, we’ve put together the ultimate wedding wellness guide. Following these top tips will ensure you are physically, mentally, and emotionally on top form for the big day.

Get stuck in to exercise

Having gone to all the effort of choosing the perfect dress, you don’t want to be feeling uncomfortable wearing it because your body confidence is low. Exercise is the best way to lose those few extra pounds, tone up, and can also help ease any pre-wedding stress, ensuring you feel amazing and look killer.

To get the best results, include a combination of both cardio and strength training in your workout routine. Some great cardio exercises to blast away the calories, helping you slim down and shift weight, are running, cycling, swimming, or even brisk walking. Research has found that high-intensity interval training (HIIT) is a more effective way to lose weight than moderate-intensity exercise and results are noticeable quicker - perfect if you’ve not got long left until the wedding! 

 

For strength training, you might want to focus on exercises that target your arms, as they are often on display in sleeveless or strapless gowns. Exercises like bicep curls, tricep dips, and push-ups are great for sculpting and defining your arms, while exercises like the plank and shoulder presses can help strengthen your upper body and improve posture, giving you an elegant and poised presence as you walk down the aisle. 

 

To accompany your arm toning workouts, include AMPs 2kg strength bars which add just the right amount of weight to give you the physique you need. These come in a variety of colours and are super easy and comfortable to hold. If you’re looking for something heavier to take your workouts to the next level, try the 3kg or 4.6 weighted triangle.

 

Establish a Self-Care Routine

Self-care is essential during wedding planning as it helps you maintain balance and rejuvenates your mind and body so that you feel fresh and radiant on the day. Here are some of the best self-care practices to incorporate into your daily routine.

Meditation

With all the stress surrounding the wedding, setting aside some time to practice meditation or mindfulness is essential for calming your mind. If you spend your days fretting, your physical appearance can also suffer - you don’t want to have bad skin or bags under your eyes at your wedding. Meditation is a great way to bring you back into the present moment and has been proven to have many bountiful benefits for our mental health.

 

Pamper yourself

Treat yourself to regular home spa treatments such as facials, hair masks, or body scrubs. Not only will these pampering sessions relax your body, but they will also give you that radiant bridal glow.

Practice Gratitude

Keep a gratitude journal and write down things you're grateful for each day. Focusing on the positive aspects of your life will help you maintain a positive mindset throughout the wedding planning process.

Nourish Your Body with Nutritious Foods

A well-balanced and nourishing diet not only fuels your body with everything it needs to function properly, but it also enhances your skin, hair and nail health. By eating the foods with the right vitamins and minerals, you can ensure you look and feel a million dollars. Here are three of the best foods to eat for your hair, skin and nails.

 Fish high in Omega-3

Fish like tuna, salmon and mackerel are rich in omega-3 fatty acids which are powerful antioxidants that help fight cell damage, helping reduce inflammation and redness in the skin. 

They are also a great source of protein, the building block of hair, and biotin, a nutrient that supports the production of one of the most important hair proteins, keratin. Both of these nutrients give your hair strength, bounce and sheen. 

Avocados

Avocados are rich in healthy fats including vitamins A, E and C which are important for healthy skin, hair and nails. These nutrients help moisturise and strengthen hair, support collagen and keratin production to reduce the appearance of fine lines and wrinkles and increase nail toughness, and protect against oxidative cell damage to combat hair loss.

Dark leafy greens

Dark leafy greens like spinach and kale are packed full of amazing nutrients that help strengthen brittle hair, including vitamin A, iron, beta carotene, folate and vitamin C. These all work together to keep the hair and scalp hydrated and support hair growth.

 

Destress and look after your emotional well-being

Let’s face it, wedding planning can be stressful. But it's important to take care of your emotional well-being and limit stress during this time because stress can have several negative impacts on your physical and mental health. Try some of our tried and tested strategies to manage stress and cultivate emotional balance.

Connect with Loved Ones

Spend quality time with family and friends who provide support and positivity. Share your concerns, seek their advice, or simply enjoy their company. Social connections are essential for emotional well-being and can offer a sense of comfort during stressful times.

Connect with Nature

Spending time in nature is the perfect calming tonic and helps ground you in the moment so your worries can melt away. Take a walk in a park, go for a hike, or simply sit in a garden and soak in the beauty around you. 

 Practice Mind-Body Techniques

Explore relaxation techniques such as deep breathing exercises, gentle yoga, or aromatherapy. These practices will help you find moments of tranquillity, reduce anxiety and ensure you approach your wedding day with a calm and rejuvenated mind.

 

Summary

Your wedding day is a once-in-a-lifetime experience, so of course you want to look and feel fabulous! By following our top tips in this guide, you'll radiate beauty, confidence, and bliss on your special day. 

Most importantly, don’t forget to exercise as this is key to feeling confident and comfortable in your wedding attire. Incorporate a combination of cardio and strength training exercises into your routine to tone up and achieve your desired physique. Alongside exercise, nourish your body with nutritious foods like fatty fish, avocado and leafy greens as these provide essential nutrients that allow you to shine both inside and out. 

It's completely normal to feel a bit anxious and overwhelmed with all the wedding preparations. By connecting with loved ones, nature and practising mind-body relaxation techniques you can manage stress levels and boost your emotional wellbeing. Establishing a self-care routine that includes meditation, indulgent pamper sessions and gratitude practice can also help you maintain emotional balance and rejuvenates your mind and body. 

Summer is a wonderful time of year to take care of our ourselves, rest and spend time with family and friends. But it can also cause anxiety overdrive; trying to get 'beach body ready' or worrying about wearing summer dresses and shorts. To stop negative self talk restricting our enjoyment of this time of year, lets look at some ways to get your confidence back so you are excited and ready for summer!

 

Eat to Nourish Your Body

Eating a balanced diet is crucial for maintaining a healthy weight and feeling confident in your body. A healthy diet should be rich in fruits, vegetables, whole grains, lean protein, and healthy fats. These foods provide the nutrients our bodies need to function properly and also ensure we look our best.

For example, protein helps support strong, toned muscles as it provides amino acids that are the building blocks of muscle tissue. Vitamins A and C help with collagen production to maintain skin elasticity and a youthful appearance by keeping wrinkles at bay. And omega-3 fatty acids, found in fatty fish like salmon, can help reduce inflammation in the body and improve skin and hair health.

Processed foods and sugary drinks, on the other hand, can lead to inflammation and bloating - not ideal when we’re about to hit the pool and bare all. A diet high in these types of foods can also increase the risk of weight gain, obesity, type 2 diabetes, and other health problems. So it’s best to try and limit these foods and leave them as a very occasional treat.

Alongside a heathy diet, don’t forget to stay hydrated! This is especially important during hot summer months. When we become dehydrated we are more likely to experience constipation and bloating, as well as fatigue. Not exactly confidence boosting feelings. Aim to drink at least 8-10 glasses of water per day, and consider adding some lemon or cucumber slices for a refreshing twist.

Get Moving

Physical activity is an important part of any healthy lifestyle, whether it's morning yoga practice, a gym session, home workout, or an evening run. But remember, exercise is not all about getting the perfect bikini body. It’s important for long term health and fitness which will in turn help you feel confident in your body and self.

Not only will exercise help you maintain a healthy weight and tone up, but it can also have a positive impact on mental health by reducing stress, anxiety, and depression. This is because exercise releases feel-good endorphins and helps lower stress hormones and inflammation in the body, which is proven to contribute to depression. Studies have also shown that regular exercise can improve sleep quality, boost energy levels, and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.

To achieve a balanced and comprehensive workout that helps to improve overall fitness and health, try to incorporate both cardiovascular exercises such as running, swimming or cycling, with strength training such as lifting weights, squats and push-ups. Cardio can improve heart health, increase endurance, and burn calories. While strength training can help to build muscle, improve bone density, and increase metabolism.

AMP’s hot pink fitness bars are a great summery addition to your home strength workouts, providing that extra bit of resistance to help sculpt and tone your body. If you’re after something a little heavier, why not try the weighted triangle dumbbells instead?

 

 

 

Practice Mindfulness

Summer is a time to relax and enjoy life, but it can also be stressful at times if you’re not feeling body confident. Practicing mindfulness is a great tool for helping manage stress and anxiety and can improve your overall well-being and happiness. To put it simply, mindfulness is a mental state of awareness that involves paying attention to the present moment, acknowledging and accepting one's thoughts, emotions, and sensations without reacting to them or getting caught up in them.

Mindfulness can be practiced through various techniques, such as meditation, breathing exercises, and body scans. Yoga is a great way to incorporate mindfulness into your life as it involves deep controlled breathing patterns, focus on your bodily movements and can help bring you out of your head. Plus, it’s great for toning and body strength, helping you feel good inside and out.

 

Get Enough Sleep

Getting the recommended 7-9 hours of sleep a night can contribute to better body confidence in a number of ways. Firstly, it helps us feel more refreshed and energised so we can attack our days with vigour and do all the activities that will help us achieve better confidence.

Secondly, a lack of sleep increases levels of stress hormones and anxiety, which can dampen our body confidence. Similarly, sleep is essential for regulating our mood and emotions and helps us feel positive and happy.

Additionally, sleep can also have a direct impact on our physical appearance. Getting enough sleep can help regulate metabolism and appetite, reducing the risk of weight gain. Sleep also supports good skin health because during sleep, the body produces collagen which reduces the appearance of wrinkles and fine lines to promote a healthy, glowing complexion.

 

Practice Self-Care

Taking care of yourself is essential for feeling confident and comfortable in your own skin as it

helps build a positive relationship with your body. Make time for self-care activities such as taking a relaxing bath, doing a pamper session with face masks and other lotions and potions, or practising a hobby you enjoy.

These activities can help reduce stress, help us feel love for ourselves and improve overall well-being. If you have an event coming up and you’re not feeling confident about your body, make sure to set aside some time to focus on doing the things that help you feel your best.

Summary

With the warm weather and sun shining, summer is a great time to focus on health and wellness. Maintaining a balanced diet, exercising regularly, practising mindfulness, getting enough sleep, and engaging in self-care activities are all essential for feeling comfortable and confident in our own skin.

Remember, our bodies are unique and beautiful in their own way, and these tips are simply to help us feel our best so we can enjoy all the fun summer activities with confidence and happiness. By making small changes and building healthy habits over time, we can achieve our goals and feel our best all year round.

Let us know your tips for body confidence!

Focusing on your wellbeing in 2023

The new year is a time when we look back on the last 12 months and decide what changes we want to make for the future. The fitness industry has seen a significant increase in the number of people making New Year's resolutions to start exercising more, eat healthier and lose weight. However, January can also be a hard month to get going on these plans. It's cold, dark and busy, so we can feel more like hibernating in our free time than jumping around. If you're one of these people, you might be wondering how to keep up with your goals throughout the year. Here are some tips:

Set some goals. It doesn't have to be new year new you, or require making a 180 degree change in lifestyle, but if you want to get into healthier habits and make those fitness changes you want to make stick for the long term, then you have to start somewhere. Goals can be a really fun, motivating way of turning habits into a healthy lifestyle, particularly when they incorporate all of your wellbeing. They help in many ways, from scheduling time to relax and enjoy self care, to spending time with friends and family, getting those finances in order and prioritising sleep as well as improving your exercise and nutrition. Taking a more balanced approach and using small step changes, can help you improve the likelihood that you will make positive and lasting changes in all areas of your health.

Make it specific. The first step in setting New Year's health and fitness goals is to make them specific. Instead of saying "I want to get more exercise," try "I want to walk (run/bike/dance) three times a week for 30 minutes after dinner." Schedule it in your diary, but if something comes up that prevents you from walking one night, at least you can count it as missed instead of giving up completely and you have 3 days out of 7 to achieve your goal. If you want to achieve more strength and tone, you could sign up to an online class and commit to taking two full body 30 minute classes a week to start off with, then review your actions each month to ensure you're moving towards your goal.

Make sure your goals are realistic. If you're just starting out, don't expect to run a marathon or lose 50 pounds in a month. Setting unrealistic expectations can lead to frustration if you don't reach them right away, overeating when you've restricted yourself too much and burnout from trying to do too much too soon, which can lead you to stop all together. Instead of aiming too high, start small and increase your level of activity gradually over time. Consistency in exercise routines and approach to nutrition is key to those health and fitness goals, and you don't need a gym or heavy equipment to achieve body confidence or a toned physique, but you do need to allow time for yourself to get there in a healthy and sustainable way. Read our blog on the benefits and reasons to use light weights in your workouts here. And remember, abs are made in the kitchen! 

Set small goals that are easily measurable. For example, if your goal is to run five miles every other day by June 1st, instead of saying "I'll run five miles every other day," write down "I'll run two miles, three times a week for the first month." You then have a starting point (achievable for you) which can help you to break down your goal over the next 6 months and work out how you can build up to achieving it realistically from there. Writing down your goal helps you stay accountable for it as well as track your progress toward achieving it. If you can share them with a friend or create an accountability partner, you're also more likely to stick to them. Depending on your overall goal, you don't have to be strict or rigid in your approach, allowing flexibility in your goals can help make them more enjoyable and achievable. You could set an intention, such as "workout 3 times per week for half an hour," as this lets you then choose the workout you feel like doing on the day so you're more likely to stick to the routine and feel good when you've done it, whether it was HIIT, sculpt or yoga. 

 

Some examples of simple SMART fitness goals: eat 5 servings of fruit/veggies every day (ideally aiming for 30 different types of plant over a week for optimal health benefits); go for a 30 min walk 3 times/week (at a time which works for you); do 10 push ups every other morning or before bed (build up to add a one minute plank hold!); drink 6-8 glasses of water per day throughout the day; get 8 hours of quality sleep every night; spend 1 hour reading each week, set aside 20 minutes 3 times a week. These small habits can then build into lasting lifestyle changes for overall wellbeing.

Lastly, it's important to take the time to think about what you want from your fitness plan. What are your ultimate fitness goals? What do you want to achieve in the next month or year? How do you want to feel by the summer? Once you have an idea of what you want, write them down so that you can break them down and track your progress along the way. What goals can you set today? We'd love to know how you're getting on, let us know in the comments below.

If you’re looking to add a little intensity to your home workouts, resistance bands might just be what you’re looking for. They are a great way to build muscle and tone-up your body because they add tension and resistance to any exercise movement.


You can use resistance bands in a variety of ways, looping them around different parts of your body and attaching them to different anchor points, such as a door frame or bedpost. They also come in different resistances so you can alter the difficulty of your workouts and are suitable for all fitness levels.


Here, we explain a few of the main benefits of working out with resistance bands and share a few examples of effective moves to include in your workouts.

Benefits of using resistance bands

1 Portable

One of the major benefits of using resistance bands is their portability. Because they are so lightweight and take up very little room in a bag, you can take them with you wherever you go, whether that’s work trips or holidays! This makes them great for people who are constantly on the move and means you will never have to miss a workout.

2 Effective at building muscle mass and tone

Resistance bands are extremely effective at increasing muscle mass and tone because they add tension and load to movements, both of which are necessary for building muscle. Unlike weights which remain equally heavy through an entire rep, the tension of resistance bands increases as they’re pulled apart, which makes muscle work harder.

According to research, working out with resistance bands is equally effective at building muscle as working out with conventional resistance training equipment such as weight machines and dumbbells.

3 Reduces injury risk

Resistance bands place a very small amount of force on joints, meaning there is less chance of injury compared to weight training. You can also increase resistance without increasing injury risk. As such, this makes resistance bands a great option for elderly people, or anyone with existing injuries or joint pain.

4 Works multiple muscle groups

Because resistance bands are so versatile, you can train at specific angles in order to target certain muscle groups. For example, it is much easier to work the smaller muscle groups, which may otherwise get neglected in your workouts. You can also target several muscles at the same time, enabling you to get a full-body workout.

What’s more, the constant tension requires muscles to work extra hard and activates stablizer muscle groups to control the movement, improving balance, stability and core strength.

3 examples of exercises with resistance bands

1. Lateral Raise

How to do it:

• Start by standing with the right foot stepped forward infront of the left, flat on the floor with the middle of a resistance band lopped underneath the arch. Keep your left heel slightly raised off the floor.
• Grasp one end of the resistance band with either hand with your arms at your side.
• Raise both arms outward until they are parallel with the floor and return slowly to the starting position.
• Repeat for both sides

2. Banded front squat

How to do it:

• Stand on the middle of a resistance band with your feet hip-width apart.
• Hold one end of the band in either hand and bend your arms to bring your hands to your ears.
• Keeping your arms in this position, engage your core and sink your hips back into a squat.
• Extend your legs to return to the starting position.

3. Side plank high pull

How to do it:

• Start in a side plank position with a resistance band underneath your hand on the floor.
• With your other hand, grasp the other end of the band and bend your elbow to pull it away from the floor. Make sure to remain in a stable plank position.
• Repeat on both sides.

Summary

Resistance bands are a great way to add intensity to your workouts. They are effective at building, strengthening and toning muscle and offer numerous other benefits including a reduced risk of injury, portability, versatility and they are great for targeting multiple muscle groups. Once you start using them, it’s likely they’ll become a staple piece of equipment for your home workouts!

AMP offer latex resistance bands in five different strengths, from extra light to extra heavy, depending on how challenging you want your workouts.

Or, try the adjustable fabric bands which allow you to alter the intensity of your workouts by adjusting the length of the band.

Which bands do you prefer? Let us know.