Other & Mixed Kit

Dumbbell & Kettlebell 8-minute AMRAP 1

8 MIN WORKOUT

This workout consists of 4 exercises, 50 repetitions in total. However, you will repeat this sequence for 8- minute! The aim is to complete as many rounds as possible within the 8-minutes. Known as an (AMRAP). Make a note of how many rounds (sets of all exercises) you can complete and see if you can improve on this in the future.

Other & Mixed Kit

Stability Ball & Medicine Ball Core Circuit 1

11 MIN WORKOUT

This workout is a 5 exercise, 10 rounds, circuit. Using both a Stability Ball and Medicine Ball. During the workout, we work for 40 seconds and rest for 20. There is a 60 rest in the middle of the workout. All these exercise focus on improving your core strength.

Other & Mixed Kit

Kettlebell & Dumbbell Workout 1

14 MIN WORKOUT

This workout is a Pyramid Circuit which uses both a Kettlebell and a set of Dumbbells. There are 5 sets per pyramid. The exercises will transition with exercise one decreasing in duration per set, whilst exercise two increases in duration. The format of time for each set is: 60, 45, 30, 15, 0 (seconds for exercise one) and 0, 15, 30, 45, 60 (seconds for exercise two). There are 2-blocks of exercise in this workout.

Other & Mixed Kit

Dumbbell & Step Tabata Workout 1

14 MIN WORKOUT

In this workout, we use a 20:10 workout duration known as a ‘Tabata’ (work for 20 seconds, rest for 10 seconds). A full Tabata consists of 8 rounds, each round will alternate between 2 exercises (one using the Dumbbells and the second using the step). In this workout, there are 3 full Tabatas.

Other

Express Cooldown 2

4 MIN WORKOUT

At the end of any workout, it is important to cool-down. If you are pressed for time here is an express cool-down. We do however recommend you spend longer if needed or perform more stretches and recovery when you have more time. This recovery is ideal for decreasing your heart rate and stretching around the hips and lower back region.

Cardio Fitness

Cardio Warm Up 2

4 MIN WORKOUT

Elevate your heart rate, improve your circulation, and decrease your chances of injury. The warmup is a vital prerequisite to any workout.

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.