FREE WORKOUTS


Conditioning

Workout for Thursday 24th May This whole workout is made up of 5 Tabatas. Each Tabata is 8 sets of 20 seconds work / 10 seconds rest, equaling 4 minutes in total. Perform the complete 4 minutes of the required exercise before moving on to the next one. You can change the order of exercises to suit you and your set up as long as you get through them all! Today's workout only takes only 25minutes in total, so smash it out and get it done. TABATA'S:1) Inverted Rows2) Push-ups 3) Air Squats 4) Bicycle Crunches 5) Burpees Rest 1min after...

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BodyweightConditioningCore

Workout for Tuesday 22nd May We're gonna kill your core with this intense session so bring your A-game. All you will need is a running track and the motivation to keep going. If you can't run on a track or measure your distance, make sure you are running for 3 minutes at a high intensity. Team Up: For an extra challenge, try this workout with a friend. While one of you performs the core section have the other do the run section. Instead of timing yourself with this, make it a challenge to see who can finish their section first....

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BodyweightConditioning

Workout for Thursday 17th May Today we are getting you fired up from the get-go with some quick running Intervals. Then the challenge comes with a bodyweight circuit. Perform all of the required running before you move on to the bodyweight circuit. 1x1.5Mile1x1Mile1x800M1x400M Rest; 1:1**(This means if it takes you 10mins to run 1.5miles, rest 10mins before starting your 1mile run. If that takes you 6mins rest 6mins before your 800m.) Circuit:Push-ups Bodyweight squatsDipsSit-ups Reps; 20-18-16-14-12-10-8-6-4-2(perform 20 reps of each exercise, then perform 18 reps of each exercise and so on until you finish at 2 reps. Rest only where required)...

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Conditioning

Workout for Monday 14th May  All you need for today's session is one weight plate, (preferably 45lbs). Once you have picked it up off the ground, you are not allowed put it done until you come to your run. Don't cheat! Push through and see how fast you can get it done.  4 Rounds for Time 30 Push-press 30 Upright Rows 30 Goblet Squats 30 Bent over rows 30 Overhead Tricep Extensions 30 Bicep Curls (Drop Plate) 800m Run  

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ConditioningKettlebell

Workout for Thursday 9th May For this workout, you will be working on your core, grip strength and Anaerobic Endurance. All you require is a 400m track and two kettlebells / Dumbbells that weigh the same. I recommend picking a weight between 25lbs to 44lbs (12 – 20kg) for each hand. See if your endurance is up to standard!! Perform 3 Rounds of the following;50m KB overhead carry / 400m Run 150m KB Front rack carry / 400m Run 250m KB Farmers Carry / 400m Run   

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