All or nothing.

Our ‘general’ workouts are designed to target your hot-spots so you’ll find a good balance of cardio, strength, endurance and recovery in each one.

Aim for 3 sets of each exercise in the order that they appear and try to avoid resting until the whole section is complete. You can do it!

For more detailed instruction on how to approach your workout, click on the training guides below.

Your Program Guide:

How many should I do of each exercise?

How long should I wait before I start the next exercise?

Should I repeat each exercise?

How will I know when I’ve done enough?

What if I don’t have any equipment?

 

Isn’t it nicer to be woken up gently rather than a bucket of cold water in the face?
When it comes to exercise, treat your body with the same courtesy and it will thank you in the long-run!

A sufficient warm-up should leave you breathless but able to complete a spoken sentence.

For those of you who like to push it, be patient, there’s plenty of opportunity in your Main Course!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The *Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

A light and easy pulse-raiser to mobilise your hips and activate your motor skills, in particular; coordination.

*See Method tab

 

For those who never played this classic childhood game, here’s a general description:

Hop on your right foot, land on both (with feet wide apart).
Then, immediately, hop on left foot, land on both.

Once you’ve achieved a fluid motion, raise your heart rate by increasing the speed.

  • Heart
  • Legs
  • Deltoids (shoulders)

1st set: Maximum 20 (remember; this is your warm-up).

2nd set: 16

3rd set: 16

Not available

This is one of our favourite movements. It’s more challenging than it appears as there aren’t many areas of the body that are left out.

*See video demonstration

 

Place one foot in front of the other (tandem stance) then crouch down into the get-set position.

Once you’re crouched, come up and, at the same time, swing your arms overhead as you rotate your body 180 degrees to face the rear.

For your warm-up, keep it light. Rather than jumping, make your 180 rotation on the ball of your feet.

  • Compound - meaning multi joint. Ie, everywhere!
  • Heart

1st set: aim for 20 (or your personal overload maximum).
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

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This gentle but effective movement pattern will prepare your entire body for any kind of workout.
It’s a compound movement so it’ll condition (just about) every area of your body.

*See Method tab

  • Perform a squat. Good Squat Technique
  • As you come up, raise your right knee towards your left elbow
  • Squat again and this time, as you ascend, bring your left knee to your right elbow
  • Repeat with fluidity

 

Everywhere!
In particular, legs, lower back and shoulders.

1st set: aim for 20 (or your personal overload maximum).
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

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Have 2 Minutes of Active Recovery

Drink some water! Have a 2-minute read.

Now that you’ve warmed up, your body should feel ready for action.

Rule Number 1: Relax! Fear or trepidation will literally tighten your muscles and that’s when injuries occur.
Remember, your body is doing exactly what it’s designed to do for its good health so relax your mind and let the magic happen!

It’s time to work up a sweat!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

A progression on the hop-scotch and a very effective body-weight exercise.

*See Method tab

 

Hop on your right leg and, as you land, descend into a full squat.
Repeat on the same leg until you’ve reached your target number of reps.

*If you find it too challenging to work from the same leg, then alternate as you did in your warm-up.

 

  • Legs
  • Hips
  • Heart
  • Back (lower & middle).

Maximum: 20 (or your personal Overload maximum)

2nd set: 16 (or for less than your 1st set)

3rd set: 16 (as above)

Not available

It’s your Main Course so let’s progress this exercise by adding a leap in mid-air and more!

*See Method tab

 

  • Place one foot in front of the other (tandem stance) then crouch down into the get-set position.
  • Before you make your ascent, keep your fingertips on the ground and raise your hips as high as possible (you should be folded in half).
  • Return to the crouched position then perform the Up & Over movement as you did in your warm-up, only, this time; as you rotate, allow both feet to leave the ground (see ‘refresher’ below).

Once you’ve landed, repeat the whole movement with your other leg in front.

Refresher: Once you’re crouched, come up and, at the same time, swing your arms overhead as you rotate your body 180 degrees to face the rear.

Progression:

  • Both feet leave the ground
  • Folded hip raise before ascent
  • Compound - meaning multi joint. Ie, everywhere!
  • Heart
  • Quads
  • Hamstrings
  • Glutes

1st set: aim for 20 (or you personal overload.
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

Not available

This version is similar to the warm-up except, for progression, we don’t alternate legs.
Instead, work on the same side until you’ve completed your reps.

*See Method tab

 

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  • Legs
  • Glutes
  • Lower & mid’ back
  • Abdominals

1st set: 16 on each leg (or your personal overload)

2nd set: 16

3rd set: 10

Re ‘personal overload’, after your first set of 16, if you still want more, try one of our harder programs; you beast!

Not available

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Well Done, YOU!

Have 2 minutes of active rest, neck some water then hit the ground for your core section.

Where’s my core? When referring to the core, many people (including trainers) often point to the tummy. There’s a logic to that, but really your core muscles are the ones which stabilise the spine so they cover a much wider area.

Starting from the pelvis, your core region runs from your hips all the way up the spine and, because our thigh bones are attached to the pelvis; all the way down to our knees as well.
This is evidenced when we kneel. Our glutes fire-up and after a spell, there’s a noticeable contraction in the buttocks.

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

Plank Rules: Your core muscles are comprised of a different type of tissue and respond better to static (isometric) stimulation so, when you’re doing the plank, try not to move your trunk.

Top tip: In the Plank position, imagine there’s a full cup of water on your back and DON’T spill it!

 

Level 1: Full Plank position - suspended by tip-toes and elbows
Level 2: Half Plank position - both tip-toes, both knees and elbows

  • Once in position, softly (maintaining your balance) take your right hand and reach across your tummy to tag your left hip pocket.
  • Return to the start position and repeat the action with your left hand to right hip pocket.

Remember; no spilling!

 

  • Transverse abdominus (a large deep abdominal muscle).
  • Multifidus (muscles encasing the spine)
  • Glutes

Maximum: 20 (or your personal Overload maximum)

2nd set: 16 (or for less than your 1st set)

3rd set: 16 (as above)

Not available

This version of the Plank is almost static except for the movement in the legs, which we’ve added to provide a challenge for your trunk stability.

*See Method tab

 

This exercise can only really be done from the Level 1 position. If you’re struggling, let us know and you’ll inspire the team to write an alternative program for you!

To begin:

  • Adopt the full Plank position.
  • Once you’re stable, peddle your legs by lowering the knee on one side and, simultaneously, pushing away the heel of the other.

To illustrate:
Think ‘ball to heel, ball to heel’. If you were in a standing position it would look like you were mincing!

  • Transverse abdominus
  • Internal obliques
  • Hip Flexors
  • Glutes

1st set: aim for 20 (or you personal overload), counting only your right knee - in other words; 40.
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

Not available

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Time To Cool Down!

Your Reward!

A thorough cooldown is one of the most crucial elements of training. It helps your body recover and, in the long-term, will allow you to get more out of each session.

Advantages to regular stretching include:

  • Muscle & joint repair
  • Improved range of movement (flexibility).
  • It feels nice and you deserve that!