Tag Archives: body pump

CXWorx core fitness class gaining ground in Edinburgh

Fitness and Yoga, , , , , ,

CXWorx is a slightly odd name for a fitness class. But don’t let that put you off because for a 30 minute class which focusses on core training exercises, CXWorx really does work. I can testify to the tightness in the tummy muscles it brings and the fires it ignites in the gluteals. Half an hour of torture, great music, weight plates and stretchy bands will leave you exhausted but elated.

CXWorx core fitness class

Les Mills the creators of Body Pump brought this revolutionary fitness class to the UK at the start of 2012. I wondered if it would be a little slow to take off. Not because of any flaws in the workout, CXWorx works as I said, but because some clubs appear reluctant to pay for another licence. Maybe they think their PTs can put something similar together.

Whilst take up as been slow down south, CXWorx is starting to gain a strong foothold in Edinburgh. Blazing the trail has been Edinburgh Leisure who have introduced many classes across the city. David Lloyd have followed and I hope others are interested. Les Mills have held 2 instructor training modules already and more are to follow.

One of my fitness instructor friends has already trained in CXWorx and Karl Fitzpatrick on his Group X site comments as follows:

“30 minutes passed. And job done. Ouch. But you love it. Get the lovely feeling of ache. Knowing you’ve earned it.”

And another is about to take the plunge and do the training – in his CXWorx Blog, Simon Philp reminds us about the benefits of the class:

“Formulated with a carefully structured, scientific approach and unforgiving intensity, Les Mills CXWORX tightens and tones, improves functional strength and assists injury prevention like nothing else.”

So should I consider doing the CXWorx training module?

After I qualified as a yoga teacher in 2010, and as I now teach Body Combat, Body Balance, Power Yoga and Hatha Yoga, I said no more. But there is something about CXWorx. It’s chipping away at my resolve. And as the class gains ground in Edinburgh so too does the feeling that my portfolio might not yet be complete.

Over to you: Have you trained on CXWorx? What did you think of the training module course?Are you a participant? What do you think about the CXWorx core fitness class? Have they made any noticeable difference to your core strength? Please post a comment below and let me know.

If you enjoyed this blog you might like to try this one as well:

Love your DOMS – it shows that your exercise is working

Fitness and Yoga, , , , , ,

On Sunday I had a severe case of DOMS. I’m sure you have had that too at some point?

What is DOMS?

Delayed Onset Muscle Soreness. When you do a new exercise, or change your routine to target a different muscle group, the muscles involved will hurt between 24 and 48 hours later. It can provide some unintentionally hilarious results. You might find that you have to crawl out of bed sideways or that sitting down becomes a slow and delicate procedure, or that walking becomes a noticeable hobble.

what is DOMS exercise that works

It’s the body’s way of adapting to a new exercise and the ache is caused by micro-tears in the muscle fibres. The next time you do the new exercise the effect won’t be as bad. So as long as you don’t over exert yourself, and keep stretching and maintaining good blood flow to the affected muscles, DOMS is not a bad thing. It shows the body is responding to new stuff.

DOMS also highlights the need to change your exercise routines frequently otherwise the body becomes used to the movement and any training effect is reduced.

The first time I experienced DOMS was after my first Body Pump class. This was long before fitness bug consumed me and decided to train to be an instructor – I had to be dragged along to the class against my will. Once there I did not want to look “weak in front of the other guys”. I used weights that were really too heavy for a first timer. I got through the class with it’s hundreds of squats, lunges and bicep curls and admitted to the person who dragged me along that I had really enjoyed it. But the following day my quads were burning with a high intensity of pain. I couldn’t walk but I couldn’t sit down either. I had to put hot water bottles on my legs to soothe the pain.

what is doms exercise that works

This week I launched the new releases of Body Combat and Body Balance to my class participants (read about the new music and moves here). The former contains martial arts routines with over 100 powerful side kicks. The later has a standing strength routine of deep Yoga Warrior poses that lasts nearly 10 minutes. The combined effect of this has been DOMS worse than I have experienced in a long while.

I know my participants have felt it too. I’ve seen them post comments on twitter. They feel the aches and pain, but soon they’ll see the gain, and that makes it so worthwhile.

So be proud of your DOMS. Love your DOMS because it is your body telling you that the effort you are putting into your exercise is working.

Over to you: I’d love to hear your stories about how you have experienced change from your exercise. From really bad DOMS, to a visible tightening of the tummy muscles, please post a comment and share.

6 Ways to sculpt your core with CXWorx

Fitness and Yoga, , , , , , , , , ,

I finally got to try CXWorx, the 30 minute core work out class recently launched in the UK by Les Mills the creators of Body Pump.

CXWorx for your core

Many clubs run classes sporting titles such as “Ab Attack” or “Core Extreme”. These too run for 30 minutes and feature endless sit ups and oblique curls. On paper CXWorx promises a similar experience but with the added Les Mills standard accompaniment of the hottest musical sounds from charts around the planet.

It is not the same believe me. The creators of this class have crammed much variety of exercise into the allotted time to work your core from every angle. You start by realising your core is not just the abs. As the instructor said, “What is your core? Well chop of your head, your arms and your legs and what is left is your core.”

So it includes the shoulders, the glutes, the obliques, and the muscular slings that criss-cross the body creating the X-shape of muscles referred to in the class’s title.

I was already tired having just taught a very busy Body Combat class but I promised myself I would stay as the CXWorx instructor came in. She started by giving out resistance tubes. There are three levels and I inadvertently chose the hardest one. They have handles because you need to hold on tight. Another optional extra is a weight plate.

We got started lying down on mats on the floor as the music kicked in.

  1. Warm Up: A rapid combination of leg extensions, crunches and oblique crunches. Even as early as this you learn the importance of a flat back against the floor and a strong belly and how easy it is to lose technique and arch the back. Don’t. It stops the exercises or from working.
  2. Core strength 1: Here come the hovers. This is tough stuff. The instructor introduces arm and leg movements but you have to keep the hover strong and centred. It only takes a few minutes for this to start burning.
  3. Standing strength 1: A series of lunges, squats and stretches using the resistance tubes and weight plate to heavily work the glutes and top half of the legs. I had started to shake by now.
  4. Standing strength 2: The resistance tube becomes more of a focus in this one. Range of movement is small but the tubes make it hurt. By now, only 20 minutes in, I am starting to struggle.
  5. Core strength 2: More hovers, side planks, and leg raises test you almost to the limit.
  6. Core strength 3: Lying on the belly or up on hands and knees, we finish with diagonal pointers, leg extensions, shoulder and leg raises with moves that tighten the butt. A few quick stretches and your half hour is over. And you feel elated but broken.

The people in the class were of all ages and all shapes. Judging by the moans and groans and pools of sweat, everyone was happy with their performance and would be feeling the results the following day.

“CXWorx – A great work out for your core.”

I loved the class. Will it take off all over the UK? I imagine there might be resistance initially from clubs. They won’t want to pay another licence fee when they can convince themselves that their PTs can produce a similar experience for free. I think ultimately their attitude might change as people hear about CXWorx through word of mouth.

So CXWorx is a great express workout, not at all sure about the name though.

Over to you: Have you tried CXWorx yet? How did you feel afterwards? Have you seen results in your core? Please leave a comment and let me know.