Dumbbells

Dumbbell 8-1 Challenge 1

4 MIN WORKOUT

If you are looking for an express blast of exercise, here is the workout for you! Using an ascending and descending repetition range of 8-1 (2 exercises which transition between a high and low number of repetitions), this format can be adapted and used in any workout! This will challenge you but also inspires you to use this format in other elements of your personal exercise plan.

Medicine Ball

Medicine Ball Core Workout 1

12 MIN WORKOUT

This medicine ball core workout may leave you a little sore around the stomach (but for good reason!). If you are looking to improve your core strength and abdominal endurance, then try this workout. Based around 4 exercises we teach you the technique, then cycle through the exercises to challenge and push you to work hard.

Dumbbells

Dumbbell Upper Body Workout 1

16 MIN WORKOUT

If you are looking for an upper body workout blast, then search no more. This workout specifically targets the arms, upper back, shoulder, and core. Ideal if you have a light set of dumbbells and you are looking for some motivation to kick-start your workout.

Core Exercise

Core Tabata 1

10 MIN WORKOUT

Working in a Tabata (20 seconds of work 10 seconds of rest format), John targets the core over 3 sections, with 2 exercises per set. This workout gives short intervals of work with little rest but will keep your heart rate elevated due to the variety of changes as you transition between.

Other

Express Cooldown 1

4 MIN WORKOUT

Recovery promotes flexibility, decreases your injury potential and the delayed stiffness you may feel after a workout. Join us to cool down after your workout to boost your recovery time and the benefits from your workout.

Kettlebell

Kettlebell 4

10 MIN WORKOUT

Join India for this EMOM (Every Minute On the Minute) workout. We focus on 2 exercises which you perform several repetitions of. After you have completed both exercises you get the remaining time (of the 60 seconds) to recover! As you fatigue, this workout will certainly push you to the max and the rest will feel shorter (whilst you catch your breath)! Successful completion will mean 200 repetitions of each exercise, high heart rates and plenty of calories burned.

Cardio Fitness

Cardio Tabata 1

11 MIN WORKOUT

Working in a Tabata (20 seconds of work, 10 seconds of rest format), John elevates your heart rate over 3 sections, with 2 exercises per set. This workout gives short intervals of work with little rest but will keep your heart rate elevated due to the variety of changes as you transition between.

Medicine Ball

Medicine Ball 6-1 Challenge 1

4 MIN WORKOUT

If you are looking for an express blast of exercise here is the workout for you! Using an ascending and descending repetition range of 6-1 (2 exercises which transition between a high and low number of repetitions), this format can be adapted and used in any workout! This will challenge you but also inspires you to use this format in other elements of your personal exercise plan.

Medicine Ball

Medicine Ball Total Body Workout 1

10 MIN WORKOUT

This medicine ball workout is a great way to condition your body. Working your arms, legs, and core, you will finish this workout feeling well worked, hot and having burned a lot of calories without even noticing.

Other

Express HIIT Cool Down 1

4 MIN WORKOUT

Welcome to this full-body stretch, which is vital in aiding your recovery after any workout. In this workout, we stretch out your body from a standing position.

Dumbbells

HIIT Dumbbell Workout 4

10 MIN WORKOUT

India takes you through a lower-body focused workout. Using 40 seconds of work and 20 seconds of rest format, this workout will also challenge you cardiovascular, but the result will be a phenomenal workout and lots of calories burned.

Dumbbells

HIIT Dumbbell Workout 6

24 MIN WORKOUT

This workout is based on a Tabata (20 seconds of work and 10 seconds rest) format using dumbbells. India takes you through a total body workout which pushes you to the max! if you are wanting to be challenged, this is a great workout for conditioning, fitness, strength, and fat burning.

High Intensity Interval Training

EMOM 1

10 MIN WORKOUT

EMOM (Every Minute On the Minute) is a workout which gets harder as the workout duration increases. This workout is a 10-round workout! Each minute you are challenged with a series of exercises which you need to complete within the 60 seconds.

Core Exercise

Abs and Core Workout 3

11 MIN WORKOUT

If you are wanting to improve your core strength and abdominal muscles this workout is for you! Based around 4 exercises this workout will be challenging and motivating but help you to reach your personal goals. Alternatives are suggested and we invite you to take part but feel free to work at your own level of intensity.

Other

Running Specific Warmup 1

12 MIN WORKOUT

If you are preparing for an intense workout or about to embark on a run, you should follow a well-structured warmup. Improving your mobility, elevating your heart rate, and preparing your muscles for the activity. This 3 stages warmup covers these steps and will ensure you are ready for the activity ahead.