Look Fit by Feeling Great!

Internal Force Fitness

Simple Bodyweight Exercises


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About Internal Force Fitness

About Internal Force Fitness

About Internal Force Fitness
No ‘burn’, no ‘pushing it to the max’ – just gentle exercise to make you feel better!

Is your life, damaging your health?

Internal Force Fitness is vital because what you HAVE to do in your daily life could be damaging your health. You might stare at a computer screen all day, or stand by a machine. Even getting to work could be part of the problem; sitting down with your hands on a steering wheel for hours, often with accompanying tension and frustration, or squeezed onto public transport.

Our lives have become so busy and stressful that sometimes there is little time or inclination to eat, let alone exercise. Only exercise can prevent or cure this kind of fatigue. The first step is the hardest, and by coming to Internal Force Fitness you’ve already made it!

Internal Force Fitness believes fitness is for everyone – men and women, from all walks of life, of all ages and all levels of fitness.

Young or old, strong or weak, Internal Force Fitness routines will help you to develop and improve your current level of fitness.

Being fit is not an exclusive club for special people!

Internal Force Fitness routines can be used in conjunction with other forms of exercise, either as warm-ups, warm downs, off-day sessions or blended with other movement-based disciplines such as yoga or tai chi.

An Internal Force Fitness routine will aid relaxation at any time of the day, be it an invigorating routine to wake you up in the morning (yes – feeling awake can be relaxing!) or something to help the body unwind from a busy day.

Calm down and take control.

As you learn how to relax, all of the physical processes affected by tension will improve and become more efficient: Digestion, Respiration and Circulation to name 3. You will literally get fit from the inside out!

The increased mental focus an Internal Force Fitness program gives you will show in how you perform in everyday life – both at work and at play.

Become an ANIMAL!

Animals instinctively know the value of stretching and maintaining flexibility. BECOME AN ANIMAL! Replace your patterns of tension (everyday cares and worries, bad posture, lack of exercise) with patterns of PLEASURE – stand tall and walk gracefully with vigor and vitality!

Internal Force Fitness promotes exercises for anywhere – a cat doesn’t care where it stretches out, and neither should you!


If you still have doubts about whether you have the abilities to learn a fitness routine, don’t! A lot of magazines and books have models in all kinds of crazy positions which immediately make you think “I can’t do that.” Of course you can’t – you’re unfit! Internal Force Fitness routines work within your natural capabilities – once those capabilities change, then the routines change!

Things you DON’T need for an Internal Force Fitness routine:

  • Special clothing – Do it in your underwear, do it nude, do it barefoot – just do it!
  • Equipment – YOU are the equipment, so wherever you go, your gym goes!
  • Space – If you can stretch your arms out to the side, and then bring your hands together in front, you have enough space.
  • Time – We have routines for 5 minutes right up to 45 minutes – we even have exercises you can do while cleaning your teeth!

If you have an excuse not covered here – you must REALLY like being unfit!

Why should I exercise?

That’s a very good question – you shouldn’t be afraid to ask what’s in it for you!

If you’ve never been fit you’re in for a surprise. Your physical well-being affects how you feel about yourself, how others react to you, and how well you’re able to perform in EVERY aspect of your life.

A strong and healthy body gives you a positive attitude and a feeling you can do and try anything.

Most people go through life oblivious to the way their bodies feel. The only time they do become aware is when they’re in pain. Don’t be one of those people!

Download an Internal Force Fitness program and take the first step towards self-awareness. Begin thinking about and listening to your body.

Remember, regular exercise is the fastest way to make your body look and feel the way YOU want it to.

Gain strength naturally!

Constantly weak and fatigued? Feel powerless to reach your goals? Turn those feelings into strength and energy with an Internal Force Fitness programme.

  • Strengthen your muscles
  • Increase your power
  • Improve your physique

With NO weights in sight!

Your strength gains will be natural – built by your body for your body. YOU are in control of everything.

Just as it should be!

About me

I spent 12 years trying every bodyweight workout, easy workout, ultimate workout and home workout that came onto the market. I bought every band, grip, bar and ball that promised me fitness in a few short weeks. It’s an old joke but the only thing that ever lost weight was my wallet.

In 2009 I started putting together my own routines and Internal Force Fitness was born.

My routines work. They’re fun, easy to learn, quick to do and you feel better after doing them – to me THAT’s what exercise is all about.

I’m NOT going to tell you what to eat – I’ll advise, but that’s not what I’m here for. If you want to eat healthily – buy a healthy eating cookbook!

I’m NOT going to give you a 200-page manual full of ‘fit-speak’ – I WILL give you a list of exercises with drawings to aid you and detailed description of the exercises for when you’re first learning.

Richie Neville

Internal Force Fitness Director