LEVEL: 
ALL 
STARTER 
INTERMEDIATE 
HARD
EQUIPMENT REQUIRED
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.
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, with a mix of equipment for this workout.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
