National Fitness Day 2021 Competition + Free Workout

National Fitness Day

National Fitness Day is targeted to get the UK moving and become more active in their day-to-day life. It brings people of all ages, abilities, and backgrounds together in physical activity, helping them realise the benefits of fitness.

The event has been encouraging people to understand that fitness can lead to a healthier and more active lifestyle for the last 11 years. National Fitness Day has attracted a vast amount of media attention and attracting celebrities to promote the event.

On the 22nd of September, National Fitness Day will be sprung across the UK with numerous events rolling out across the nation. You will find a lot of free workouts, a chance to trial a gym for free and other opportunities. You can make the day what you want it to be, by following live workouts at home, from spin sessions to starter workouts.

Although National Fitness Day is one day of the year, it encourages people to commit to changing their lifestyle and incorporate fitness daily.

Here at JLL Fitness, we have created some workout guides today if you are stuck with ideas for how you will be active today.


Don’t forget to check out our current competition to win an amazing bundle for National fitness day!

Prizes include-

A fantastic bundle worth almost £700!

This can be found on our social media platforms Instagram, Twitter, and Facebook.

Workout Plan for National Fitness Day 

Single-arm raise

For this exercise, we used 6kg Rubber Hex Dumbbell.

  1. Have one dumbbell ready and stand up straight with your feet and knees together holding the dumbbell down at your side with your palm facing in.
  2. Hold the dumbbell out at around 4 inches from your body. This is the starting position for the exercise.
  3. Keeping your body still, your eyes facing forward, and your arms straight, slowly raise the dumbbell to around shoulder height.
  4. Pause, and then slowly lower the dumbbell back to starting position.
  5. Repeat for 30-seconds on each arm, and then repeat with your opposite arm.
  6. Ensure a 20-second rest and then repeat for 3 sets.


This exercise builds your shoulder strength and size, even with light weights. It can also help create a balanced shoulder development.

Handy Tips: 

  • Ensure that your hand does not go higher than your elbow.
  • Make sure you do this exercise slowly. It’s an isolation exercise and the focus should be on working the muscle correctly. Try a lower weight to start with.

Arnold press


For this exercise, we used Two 12kg Rubber Hex Dumbbells.

  1. Get ready for the exercise by grabbing a pair of dumbbells and standing straight up with your feet shoulder-width apart.
  2. Then raise your selected dumbbells to shoulder height on each side, and twist so that your palms are facing your body.
  3. The dumbbells will now be positioned in front of your shoulders. Your back should be straight and there should be a slight bend in your knees.
  4. Slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing away from your body.
  5. Raise the weight until your arms are almost fully extended.
  6. Once at the top come straight back down slowly to the starting position.
  7. Repeat for 60-seconds each.
  8. Ensure a 30-seconds rest and then repeat for 3 sets.


This exercise will help improve your posture and keep your muscles under tension.

Handy tip:

  • Control the dumbbells throughout and ensure a full range of motion.
  • If you have lower back problems, it is best to perform the exercise on a workout bench with a backrest.


Triceps overhead press

For this exercise, we used one 14kg Rubber Hex Dumbbell.

  1. Start with selecting a dumbbell of your choice.
  2. Standing with your feet shoulder-width apart and hold your core tight.
  3. Lift the dumbbell until your arms are facing the sky and your elbows facing forward.
  4. Bend your elbows and squeeze your triceps, slowly lowering the dumbbells behind your head.
  5. Slowly return to the start position and repeat.
  6. Repeat for 60-seconds each.
  7. Ensure a 30-seconds rest and then repeat for 3 sets.


As this exercise targets the tricep muscles this means that as your triceps grow in strength you will also notice an improvement in your tricep strength, chest, back and shoulders.

Handy tip:

  • Keep your elbows as still as possible to ensure you are working specifically on the tricep muscle.
  • Hold the dumbbell for longer when fully extended.

Dumbbell squat and press

For this exercise, we used Two 12kg Rubber Hex Dumbbells.

  1. Hold your chosen dumbbells next to your shoulders and stand with your feet shoulder-width apart.
  2. Squat down as low as you can comfortably go.
  3. Push your body up from the squat position as you press the dumbbells directly above your shoulders.
  4. Your biceps should be by your ears. Lower the weights and repeat.
  5. Repeat for 60-seconds each.
  6. Ensure a 30-seconds rest and then repeat for 3 sets. 


Dumbbell squat and press will help build stability in your calves and activates the hamstrings in the back of your thighs.

Handy tip:

  • It’s important to keep your back straight when you squat. Keep your core tensed throughout the exercise.
  • Use a mirror when performing this exercise to ensure a perfect form.



DisclaimerTerms and Conditions for NFD 2021 Competition

The competition starts on Saturday 18th September and finishes on Tuesday 21st September at 11:59pm.
1 winner will be selected at random and announced on Wednesday 22nd September, through Twitter, Facebook, and Instagram.
JLL Fitness Ltd reserves the right to withdraw from the competition at any time.
UK entries only.
Entrants must be 18+.
All items are non-refundable and non-exchangeable.
Entries after the finish date, outside of the UK or if you are under 18 years old,  will not be counted.
If we do not receive a response within 3 days of contacting you. We JLL Fitness, reserve the right to void your prize and offer it to the next random person.


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Billie Harrison

Digital Marketing and Social media Senior Advisor at JLL Fitness

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