Listers Health

🔥 Fire Up Your Core: Cross Body Knee Drives! 🔥
Looking to spice up your ab routine and build functional core strength? It’s time to add Cross Body Knee Drives to your lineup.
This powerhouse move doesn't just target your abs - it’s a triple-threat workout that fires up your:

Core (for stability and power)
Obliques (for that rotational strength)
Hip Flexors (for improved mobility and lower-body strength)

💡 Form Tips to Get the Most Out of It:

Engage: Keep your core tight and spine neutral throughout the movement.
Twist: Focus on rotating from your torso, not just swinging your arms.
Drive: Bring that knee up and across your body with control—no rushing!
Progression Tip: Hold a kettlebell or dumbbell close to your chest to add extra resistance and challenge your stability even more!

Are you adding this to your next workout? Save this reel and let's get moving! 💪👇

4 Moves for a Stronger, More Toned Core! ⏳💪

​Looking to build core strength and definition from home or the gym? You don't need a room full of equipment - just a pair of dumbbells and a solid plan.

​This 4-exercise circuit is designed to target your entire abdominal wall, from your deep stabilizing muscles to your obliques and lower abs.

​🏋️‍♂️ The Workout:

​Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the entire circuit 4 times through!

​Russian Twists – Targets the waistline and obliques. Tip: Keep your chest lifted and move with control - don't just fling the weights side to side!

​Sit-Up to Shoulder Press – Works the full core while building shoulder stability. (Modification: If you have lower back discomfort, swap this for a standard crunch, lifting just your shoulder blades off the mat).

​Weighted Dead Bugs – Excellent for deep core stability. Key cue: Actively press your lower back flat into the mat the entire time to protect your spine.

​Reverse Crunches (with optional Leg Extension) – Targets the hard-to-reach lower abdominals. Focus on a controlled pelvic tilt rather than using momentum.

​📅 Consistency is Key:

​Consistency beats intensity every time. Add this routine to your schedule 3 times a week for the next month, and you will notice a massive difference in your overall core strength and stability.

​📌 Save this video so you don't lose it for your next workout, and drop a comment below to let us know how you get on!

​

🍑 Why the Goblet Squat is a Secret Weapon for Glute Growth

​If you're trying to maximize your glute workout, it's time to master the goblet squat! While standard squats are a great compound movement, changing the way you hold the weight can make a massive difference in how your glutes fire up.

​Here is exactly why the goblet squat is so effective for building stronger glutes:

​1. Deeper Depth = Greater Glute Activation

​The glutes are stretched and challenged the most at the very bottom of a squat. Because you are holding the weight in front of your chest, it acts as a natural counter-balance. This allows you to sit deeper into the "hole" with better balance, directly increasing the stretch and load on the gluteus maximus.

​2. A More Upright Torso

​When back-squatting, it's easy to lean too far forward, shifting the load to your lower back. The goblet position forces you to keep your chest proud and your torso upright. This clean alignment helps keep the tension off your lumbar spine and concentrated right in your lower body.

​💡 Pro-Tips for Maximum Glute Engagement:

​Drive Through the Heels: As you push your way back up to standing, consciously drive your power through your heels rather than your toes. This simple mind-muscle connection helps recruit the glutes instead of just your quads.

​The Top Lockout: Don't just stand up - actively squeeze your glutes at the top of the movement to complete the full hip extension.

​Want to perfect your form? Catch one of our trainers on the gym floor for a quick posture check next time you're hitting legs at Lister's Health!

Ready to level up your weekly routine? 💪

​The new timetable is locked in, and we are bringing you Body Blitz - the ultimate mashup of strength, toning, and high-energy conditioning!

​Whether you're looking to build power, smash your weight loss goals, or just sweat it out with an amazing community, this class has options for every fitness level. No pressure, just progress.

​🗓️ When: Every Thursday evening
⏰ Time: 5:30 PM – 6:15 PM
📍 Where: Listers Health

​Spaces fill up fast, so grab your spot on the app and let’s smash it together! ✨

​

Full-Body Kettlebell Circuit! 🔥

​Looking for a workout that burns fat, builds strength, and tones your entire body? You only need TWO kettlebells for this effective routine, and you can do it at the gym or right at home! 🏡💪

​The Workout:

⏱️ Format: 45 seconds of work // 15 seconds of rest

🔁 Circuit: Repeat all exercises 4 times through!

​1️⃣ Kettlebell Swings – Drives through the hips to target your legs, glutes, abs, and shoulders.

2️⃣ Single-Arm Back Row – Keep a long stride and a flat back, squeezing the shoulder blade to work your back and core. (45s each side!)

3️⃣ Plank Row (Renegade Row) – Keep your hands under your shoulders and feet wide to keep your hips steady. (Modification: Drop to your knees if needed!)

​Drop a ❤️ if you're saving this for your next workout session, and let me know how you get on in the comments below! 👇✨

​

Want to sculpt your side-abs? Stop crunching and start holding! 🔥

​While everyone thinks planks are just for a six-pack, they are secretly one of the best ways to fire up your obliques. Because your obliques act as major stabilizers for your spine, holding a rigid plank forces them to work overtime to keep your torso perfectly aligned.

​💡 The Oblique Blueprint:

​Squeeze everything: Keep your glutes tight and pull your belly button toward your spine.

​Don't drop the hips: Keep a straight line from head to heels to ensure the obliques stay fully engaged.

​The Goal: As the video says, build up to a full minute with perfect form!

​Can you hold it for a solid 60 seconds? Drop your current plank PR in the comments! 👇

​ CoreStrength

The flag didn’t stutter. 👀
Put down the AI prompts and pick up the weights—your fitness goals aren't going to generate themselves! 🦾✨

No excuses, no delays. It’s time to show up for yourself, crush your workouts, and tap into that real-world energy at Lister's Health. Let’s get to work, ladies! 👭💛

READY TO SCULPT, TONE, AND BUILD REAL STRENGTH? 🔥

​Meet Suzanne, and she’s ready to help you level up your weekend routine with POWER PUMP! 🏋️‍♀️✨

​If you’re looking for a high-energy, full-body workout that delivers results, this is the one. Power Pump uses barbells and adjustable weights, focusing on high-repetition, low-weight exercises that target every major muscle group.

​✨ Why you’ll love it:

​Build Lean Strength: Sculpt and define your entire body.

​Improve Muscle Tone: High reps mean serious conditioning.

​Boost Endurance: Keep your heart rate up and shatter your fitness goals.

​📅 Mark Your Calendars!

​When: Every Other Saturday | 🕒 10:00 AM – 11:00 AM

​Next 4 Class Dates:

​🗓️ July 4th
​🗓️ July 18th
​🗓️ August 1st
​🗓️ August 15th

​📍 Where: Listers Health, Listers Mills, Heaton Rd, Bradford, BD9 4SH

​Spaces fill up fast, so grab your squad and secure your spot today! Tap the link in our bio to book or drop us a DM for more info. 💬👇

​ FullBodyWorkout

Burn calories faster with this ONE powerhouse move! 🔥💪

​Want to kick your metabolic rate into overdrive? The Clean and Press is a massive power move designed to torches calories quicker and faster by recruiting multiple major muscle groups at once.

​Form is everything, so here is your step-by-step breakdown to get it right and protect your back:

1️⃣ Lift with your legs: Bend your knees and keep your back flat as you pick up the bar.

2️⃣ Keep it close: Pull the barbell up close to your body, leading with your elbows.

3️⃣ Catch and drive: Drop into a squat, flip your elbows under the bar, and explode through your legs to press it overhead.

4️⃣ Control the descent: Lower the bar safely back to the starting position and for an extra challenge, try adding a bent-over row in between reps!

​📌 Save this video to practice your form next time you hit the gym!

​✨ Want to train together? Join me every other Saturday morning for our Power Pump class. See you at the barbell! 🏋️‍♀️✨

​

Say goodbye to "bat wings" with this simple, effective at-home arm workout! 💪✨
Perfect for women over 50 (or anyone looking to tone and tighten their upper body), this routine targets the triceps, shoulders, and chest using just a pair of dumbbells. No gym required! 🏠

The Workout:
🔥 Tricep Kickbacks – 3 Sets x 12 Reps
🔥 Tricep Pushbacks – 3 Sets x 12 Reps
🔥 Overhead Tricep Extensions – 2 Sets x 12 Reps
🔥 Around the Worlds – 2 Sets x 12 Reps
🔥 Bent-Over Rows – 2 Sets x 12 Reps
🔥 Chest Press – 2 Sets x 12 Reps
🔥 Skull Crushers – 2 Sets x 12 Reps
🔥 Close-Hand Push-Ups – 12 Reps

Save this post, grab your weights, and let’s get those arms burning! 🏋️‍♀️

👇 COMMENT below with your favorite exercise to tone your arms! 👇