LEVEL: ALL STARTER INTERMEDIATE HARD
EQUIPMENT REQUIRED

Body Conditioning

Total Body Accumulator 1

20 MIN WORKOUT

In an accumulator format, you will perform the first exercise for 30 seconds, adding another exercise for the same duration until you successfully complete 4 exercises. After a 2-minute rest, work back down until only the last exercise is left.

Body Conditioning

Core Tabata 2

20 MIN WORKOUT

Tabata is a high-intensity interval training that consists of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.

Body Conditioning

Low Impact OMEM 1

10 MIN WORKOUT

OMEM is short for “on the minute, every minute”, which means you will have a minute to do all the repetitions in each exercise. If you finish before the minute ends, then this amount of time is your rest period. You start the next exercise at the start of the following minute. The OMEM style workout removes all complexity and it makes it a lot of fun! It’s you against you!

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.

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.

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.

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.

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.