Get ready. This session is designed to test your endurance and leave nothing in the tank! The workout is performed as a complex, which means you move from one movement directly to the next with no recovery. Maximum work in minimum time to ensure you get the most out of this training session. Aim to […]

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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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Go further with this high intensity core workout. Forget sit-ups. To strengthen your core, you need to mix it up with a range of exercises that target all the muscles in and around your trunk and pelvis. This intense core workout is guaranteed to get results. A strong core is important in so many ways. […]

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You don’t have to step into the ring to build the body of a professional fighter. Boxing is all about intensity. Fast movements, precision technique and an ever-changing pace.  Try four rounds of this circuit, performing each exercise for 40 seconds on followed by 20 seconds rest. TECHNICAL STAND UP DRILL WITH FRONT KARATE KICK […]

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Glute activation exercises to keep you in line. Your gluteus maximus, medius and minimus play a pretty important role in maintaining your posture and helping you power through the day. Yet they can easily get neglected in your training when the bigger muscles around them take over. When you do a squat, can you feel […]

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