follow the below videos.

We all know that moving the body is a key component to increasing your overall energy expenditure and therefore changing your body composition. However, it is also one of the fastest ways to elevate your mood. The endorphins from doing exercise help you feel energised, more confident and ready to take on the next challenges. With our current lockdown restricting peoples ability to get out we have provided a super simple but effective training program below for you to try in the comfort of your own home. Simply follow along!

1. the warm up

   • Used to get the body ready for exercise

2. the activation sequence

   • Used to wake up the muscle, promotes blood flow and mobilise joints

3. the workout

   • Combine different workout blocks for a total body routine. Each block has a different focus so you can have more of a cardio style workout or you can choose to overload certain body parts to really feel the burn.

   use the TABATA timing framework:

• 20 sec of work

• 10 sec of rest / transition

• repeated 8 times for a total of 4min per block.

• You can then rest for 60-90sec as you get ready for the next 4min training block.

If you are new to exercise all you need to do is complete the warm up, an activation sequence and 1-2 workout blocks. As your fitness improves you can start adding more workout blocks to each session.

We recommend 2-4 sessions within your week.

We have deliberately left out any music in these workout videos - we would rather you blast your own tunes you love to exercise to!

Before you start any workout plan or program it is important that you are healthy enough to do so. If in doubt, please seek medical clearance from your GP. Please read our terms & conditions prior to implementing [ View T’s & C’s ]

complete your warm up.

choose an activation sequence.

choose 2-3 workouts.