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All workouts are general and not personalised so you follow these workouts at your own risk. Listen to technique instructions, perform easier modifications where needed and always listen to your body!
Have fun and go smash it!
You need some weights for this workout. It is a short session of 4 exercises with ideally 4kg+ DBs but I discus how to vary if you are using heavier, lighter or a kettlebell throughout.
Enjoy!
You need some weights for this workout. It is a short session of 4 exercises with ideally 3-5kg DBs but I discus how to vary if you are using heavier or lighter throughout.
Have Fun!
This session is mainly glutes with some quads. You can add dumbbells if you have them to make it harder but this can also be done using bodyweight only!
Enjoy!
You need some weights for this workout. It is a short session of 4 exercises which I used 5kg DBs for although a range of weights would be better you can modify a little if needed.
Have Fun!
This session can be done with or without DBs, it takes around 30 minutes including a short warm up and cool down. There is special focus on the hamstring and glutes (back of the legs). Remember do NOT rush and have fun!
These compound exercises incorporate the arms and legs. You will need dumbbells but only 2-5 kg depending on your strength.
Remember range and techniques is more important than weight!
Good luck!
I used 5kg dumbbells here but you can use whatever you have or feels right for you.
This session also uses your core quite a lot so please make sure you use it and keep good posture to protect your back!
Remember range and techniques is more important than weight!
Have fun!
I did this without weights in the video but you can hold dumbbells for the reverse lunge, hold 1-2 dumbbells in front of your for the RDL and hold 1 dumbbells at your chest in a goblet position for the side lunge if you wish!
Remember range and techniques is more important than weight!
Have fun!
This short and sweet leg workout can be performed with 1 or 2 dumbbells depending on resistance desired.
For reference I used 1 x 10kg dumbbell and 2 x 6kg dumbells at the end.
Remember, go at your own pace and do not rush the exercises. Technique and range are much more important than speed!
Have fun!
For this you will need a pair of dumbbells or equivalent.
For reference I used 6kg here.
This workout includes some quite complex exercises so if you are not used to exercises such as these then either do a different workout or start with low weight and concentrating on technique.
Good luck!
For this you need 2 light weights ideally 1-2kg. You can use Dumbbells or full 1-2 litre water bottles.
If you want to make this harder either add an extra set of each group of exercises or increase the weights being lifted.
This is mainly a leg session with a quick core tri-set to finish.
Ideally you need a glute band and a dumbbell or light kettlebell for this session (I used a 6kg). You can do it without but resistance will be lower or may need to modify very slightly if not.
There is a short warm up, please do more if you need it and there is no cool down so remember to stretch or do one of our short mobility sessions when you finish.
This is a FULL BODY workout.
I used 2 x 6kg Dumbbells but amend to what is best for you.
There are three parts, legs, upper body and core.
There is no warm up or cool down on this workout so please make sure you add your own.
This can be done with or without a weight.
If you want to increase the difficulty of the session and do have a dumbbell or kettlebell then add them in as I did here.
There is a short warm up in this session but you will need to complete a cool down at the end.
This 20 minute circuit is a short but intense workout that requires no equipment and can be done on its own or as part of a longer workout session.
6 exercises, 3 rounds.
Enjoy!
This 30 minute session is simple but works your full body strength and fitness.
There is a short warm up and 5 exercise circuit, please ensure to cool down properly after a session such as this.
This session can be done with or without DBs, it takes around 30 minutes including a short warm up and cool down. There is special focus on the hamstring and glutes (back of the legs). Remember do NOT rush and have fun!
This is session includes a warm up and full body circuit. No weights are needed for this.
Enjoy!
These compound exercises incorporate the arms and legs. You will need dumbbells but only 2-5 kg depending on your strength.
Remember range and techniques is more important than weight!
Good luck!
This session is full body HIIT style circuit.
No equipment is needed for this session so just have your water to hand and give it a try!
This session is a leg specific workout that can be made even harder by adding weights. Remember, slow and controlled is best!
No equipment is needed for this session!
Enjoy!
This 20 minute session includes a short warm up and 15 minute conditioning circuit for those sort of time but wanting to get some fitness work in.
No equipment is needed for this session!
Enjoy!
This short and sweet leg workout can be performed with or without dumbbells depending on difficulty desired.
For reference I used 1 x 10kg dumbbell.
Remember, go at your own pace and do not rush the exercises. Technique and range are much more important than speed!
Have fun!
This is only a bodyweight circuit similar to what we do at our bootcamp classes but for those with less time or wanting a fitness section to a resistance workout for example.
Enjoy!
This can be done with or without a weight.
If you want to increase the difficulty of the session and do have a dumbbell or kettlebell then add them in as I did here.
There is a short warm up in this session but you will need to complete a cool down at the end.
Here we have a 15 minute core workout involving 4 exercises 4 times.
This will work all around your core muscles.
Enjoy and do NOT rush!
These slow controlled exercises are great for strength within the core, not just the abs at the front but all around to help ensure you're both strong and functional. Remember do them slow and concentrate on good technique.
This session is just under 20 minutes long.
A short and sweet core workout to hit a variety of core muscles.
You do not need a weight but can include one if you wish!
Enjoy!
This is another core section that will take you less than 10 minutes!
This 5 exercise circuit involves 30 seconds each exercise. To make it easier shorten the time, to make it harder add on extra sets.
Good luck!
This workout is a tough circuit that hits your abs, obliques and main core stability muscles.
Here I do each exercise for 15 seconds with no rest between exercises, 30 seconds between sets.
You can make it easier by doing 10 seconds each exercise or harder by doing 20 seconds, reducing the 30 second rest or adding another set.
Enjoy!
If you can feel your body tightening up then here is a short and sweet full body mobility session that you can add into a current workout, as a cool down or do on its own to help keep the body functioning at its best.
This video shows a number of mobility exercises that are great to mobility the hips, lower and upper back. I recommend completing each of these 8-10 times. 1-2 sets depending on time.