5 Recovery Hacks to Maximise your Performance and Wellbeing
Recovery is where progress is made. Here are five recovery hacks, from heat and cold therapy to hands-on treatment and nutrition, all available under one roof at Hammer’s Gym.
Training
2-Week Mobility Routine: A Day-by-Day Guide to Moving Better
Stiff shoulders, tight hips, shallow squats? This two-week mobility routine gives you a day-by-day plan with sets and reps to loosen up, move better and lift with more range.
500 Calorie Workout: A 45-Minute Hybrid Session (With Regressions)
A complete 500 calorie workout combining strength and cardio in six exercises, each with an easier regression so beginners and experienced lifters can train side by side.
How to Keep Training in a Melbourne Heatwave: 7 Tips to Stay Cool and Consistent
Melbourne heatwaves make training harder, but they do not have to stop it. Seven practical tips for exercising in hot weather, and how to keep your routine cool and consistent through summer.
Reformer Pilates for Beginners: 5 Benefits and How to Get Started
Curious about the reformer but not sure where to start? Here is reformer Pilates for beginners: what it is, five benefits, and how to try it on our self-guided reformer bed.
5 Tips to Lose Your First Few Kilos (And Keep Them Off)
The first few kilos are the ones that build momentum. Here is how to lose your first 5 kilos sustainably, with five strategies that set a foundation for the whole year.
5 Quick Workout Ideas for Busy Holiday Schedules (20 Minutes or Less)
Between shopping, family and celebrations, an hour in the gym is not always possible. These five quick workouts take 20 minutes or less and keep you fit and energised through the holidays.
Top 5 Weight Training Myths Debunked
Weight training is one of the best things you can do for your body, but misconceptions keep people off the floor. Here are five weight training myths and the truth behind each one.
8 Gym Hacks to Get More From Every Workout at Hammer’s
Whether you are a seasoned lifter or just starting, a few smart gym hacks can make every session more efficient and more effective. Here are eight our trainers swear by.
100 Days Until Summer: How to Get Summer Ready Starting Now
Summer is roughly 100 days away. Here is why starting now beats a last-minute rush, how to set achievable goals and a simple 14-week structure to get summer ready with confidence.