For this simple functional workout, all you need is a weight plate. It’s designed to recruit all muscles to improve your overall movement. Choose a moderate weight for your first round and – if you’re feeling good – something slightly heavier for your next 2 -3 rounds.  Aim to complete 3-4 rounds in total. Stay focused […]

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This week we’re challenging you to turn up the intensity. This workout is designed around two tri-sets with short cardio intervals to maximise energy expenditure. For example, do exercises A1, A2 and A3 for 3 rounds before moving on to exercises B1, B2 and B3. Aim to complete the distance goal in your cardio intervals […]

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This week we’re challenging you to turn up the intensity. This workout is designed around two tri-sets with short cardio intervals to maximise energy expenditure. For example, do exercises A1, A2 and A3 for 3 rounds before moving on to exercises B1, B2 and B3. The calorie goal for the cardio  intervals allows for some […]

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When time is of the essence, here’s a great workout you can get done in less than 30 minutes with just a medicine ball. Aim for 10 controlled reps of each movement for 3 sets if you are new to this training session, or 5 sets if you’re more experienced. Move from one exercise to […]

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This bodyweight workout will challenge your core strength and stability. No equipment required, so you can perform it in the gym, outside or at home. Aim to get through 3-4 sets of the circuit. It’s important to maintain good technique throughout. Focus on awareness and activation of your core muscles. INCHWORM SQUAT TO PUSH UP […]

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Starting a new fitness program? It’s always good to learn where you stand before you set out. Here’s a quick and easy circuit you can try at home or in the gym to test your current fitness level. We recommend re-testing every six weeks to see how far you’ve come!  You have 10 minutes to […]

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Today is World Sleep Day and the nations largest sleep census commissioned by bedding company, Sealy, showed that 1 in 3 Australians lost over 700 hours of sleep a year, which equates to getting just six hours or less of sleep per night. These findings show that Australians need to make a shift and prioritise […]

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If you feel like your workouts are more ho-hum than hardcore, here are a few ways to regain your fitness mojo. TAKE A BREAK This may sound counterintuitive, but sometimes a break from the daily grind is exactly what your body (and mind) needs. Take a week off from any intense training and focus on […]

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