LEVEL: 
ALL 
STARTER 
INTERMEDIATE 
HARD
EQUIPMENT REQUIRED
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.
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.
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.
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.
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.
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.
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.
Our team of expert instructors will put you through your paces as you choose from our wide variety of exercise classes, both with and without equipment. There is something for all levels of fitness and types of workout, from dance to yoga to conditioning.
