Farm fitness workout

cold workout

This week, Tom Kemp, founder of Farm Fitness, shares an exclusive workout video! If you’re teaching outdoors this winter, here are some words of wisdom for you…

The workout

Farm Fitness compound/carry/conditioning workout

15-minute AMRAP (as many rounds as possible):

  • x6 log press/barbell press/dumbbell press/plate press
  • x2 farmer’s walk lengths/kettlebells/dumbbells, or wrap a strap around some weight plates
  • SkiErg (10 calories) or perform medicine ball slams (1 rep = 1 calorie)

WATCH the workout video here:

FitPro: What advice would you offer to trainers who run a business outside during winter, and how do you motivate your clients to train?

Tom Kemp: Your clients and class participants will ‘bring and create the heat’ if your session plans are carefully programmed and thought out. To get their endorphins flowing, make the warm-up progressive to give them a chance to acclimatise and literally ‘warm up’. Try to eliminate any down-time within the workout; keep attendees moving one way or another. If you run a circuit-based system, try to keep transition times down to a minimum. If you can push to keep people coming through the door in the autumn, the drop in temperature will be more gradual and you’ll see attendee figures stay consistent throughout the winter.

Obviously wearing the appropriate clothing for the weather is key. Most people who are willing to walk through the door on a frosty morning already have a degree of intrinsic motivation, but find areas within your training system to highlight improvements for all of your members, and make a point to share this. Constant, measurable progress is a big motivator and no one will want to let it slip over the winter months.

FP: Warm-ups are essential – especially when the temperatures begin to drop. Tell us about a preferred warm-up prior to a Farm Fitness session?

TK: Warm-ups are indeed key, not only from a physiological standpoint, but mindset, too. Getting people fired up in that first 10 minutes is essential for a great workout. Our three main focuses are: basic mobility flows; switching on your central nervous system through various explosive drills; and proprioceptive work with partner drills or ball work. All of these will maximise performance in the training session. Make the warm-up as progressive as possible, steadily picking up the intensity throughout. In colder weather, we’re all a bit stiff to begin with, but by working through flows and drills that articulate the joints at the same time as systematically elevating body temperature and heart rate, everyone will soon be moving freely. Again, keep the down-time to a minimum; keeping people moving, especially in the first 10 minutes, is key, so keep the warm-up progressive but fluid.

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How do you motivate your clients over the winter months to train outdoors? We would love to hear about your ideas – get in touch at: publish@fitpro.com

Where next? Check out our feature blog from last week HERE


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