After the calm of the Week 3 flexibility and mobility session, we encourage you to tackle this interval workout with all you have. Expect to see a decrease in performance over the interval sets. ‘30 seconds on’ may not sound like much but if the intensity is right, you will be needing every second of […]

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This session aims to challenge your ability to move in multiple directions. The lunge variations are guaranteed to make your muscles feel a little sore the next day! This workout is a tri-set format, which means you will need to complete the first set of three exercises for 2-4 rounds before moving on to the […]

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This week we take some of the interval work and add full body strength exercises to combine movement and intense aerobic training. All working sets in this session finish with a 200m row. If rowing isn’t your thing, try a 500m cycle. Whatever you choose, make sure you’re working hard! Aim to complete 3-5 rounds […]

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