HOME WORKOUTS
NO KIT
Just you and a little space, let’s go! No kit is needed for any time, any place exercise from beginner to advanced. All workouts offer a challenge to all levels of fitness. If you are a beginner or returning to exercise after a break, start by going easy, building your confidence and perfecting your techniques. Intermediate exercisers can increase the energy or effort level for the desired experience, and advanced exercisers can push themselves to their limits. Each video guides you through the intensity and aim of the workout. You can pause your video at any point as needed. Some workout videos have a flexible rest period; simply hit pause on the rest screen and rest as required.
15 MINUTE WORKOUTS
10 squats followed by as many sit up basics as you can (or take a break) upto 1 minute.
Repeat for 15 minutes (ideally 15 sets!).
5 reps of 1 x sit up basic.
1 x sit up rotation to one side and 1 x sit up rotation to the other side as quickly and as comfortably as you can then stretch or take a break until a minute is up.
Repeat for 15 minutes.
5 reps of 1 x sit up basic.
1 x sit up rotation to one side and 1 x sit up rotation to the other side as quickly and as comfortably as you can then stretch or take a break until a minute is up.
Repeat for 15 minutes.
Press up 432
Sit up 432
Squat 432
Glute bridge 432
All the 4s
Rest
All the 3s
Rest
All the 2s
No set reps, short bouts of different exercises - it's about constant movement and quick changes while maintaining good technique!
Includes running on the spot, squats, press up basics, sit up basics, glute bridges, sit up basics & squats to finish!
Take a break whenever you need.
Changes between exercises get quicker towards the end of the 15 minutes!
30 MINUTE WORKOUTS
No set reps, short bouts of different exercises - it's about constant movement and quick changes while maintaining good technique.
Includes running on the spot, press up basics, sit up basics, squats, squat thrusts & glute bridges.
1-3 minute break after 12 minutes.
Then running on the spot, press up basics, sit up basics, reverse Nordic, squats, glute bridges, down dog press/down dog to press up position & squat thrusts.
1-3 minute break after a further 10 minutes.
Then running on the spot, squats, star jump, sit up basics, glute bridges, reverse Nordic, squat thrusts, press up basics & sit up rotations to take you to the finish.
No set reps, short bouts of different exercises - it's about constant movement and quick changes while maintaining good technique!
Includes running on the spot, squats, press up basics, squats.
Short break of about 90 seconds (or pause the video if you need a longer break).
Then running on the spot, squats, press up basics, sit up basics, glute bridges, sit up rotations, high plank to down dog (with toe touch if you can).
Take a break for about a minute (or longer if you need it). Then running on the spot, squats, press up basics, sit up basics, side plank lifts, high plank to down dog, glute bridges, sit up rotations and running on the spot to finish!
Changes between exercises get quicker towards the end of the 30 minutes!
Squat thrusts 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Sit up basics 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
High knees running on the spot 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Sit up rotations 20 seconds exercise then 10 seconds break.
Repeat 4 times.
45 MINUTE WORKOUTS
5 sets of 12-15 x squat narrow.
12-15 x glute bridge & 12-15 x press up narrow.
1-3 minute break between sets.
Then 5 sets of 12-15 x squat wide.
12-15 x glute bridge & 12-15 x press up wide.
1-3 minute break between sets.
Then 5 sets of 12-15 x squat normal width.
12-15 x glute bridge & 12-15 press up normal width.
1-3 minute break between sets.
5 sets of 12-15 x glute bridge and 12-15 x sit up basics.
Take a 1 minute break between sets or longer or shorter if you need it.
Then 5 sets of 12-15 x press up widths and 12-15 x deck chair/reverse nordic.
Take a 1 minute break between sets or longer or shorter if you need it.
Then 5 sets of 12-15 x squat basics and 12-15 x down dog press/down dog to high plank.
Take a 1 minute break between sets or longer or shorter if you need it.
3 to 5 sets of 8 x squat wide to narrow.
8 x sit up heavy (hands and arms on chest) and 8 x press up wide to narrow.
Take a 1 minute break between sets or longer or shorter if you need it.
Then 3 to 5 sets of 8 x glute bridge.
8 x high plank knee to elbow ( 4 on each side) and 8 x crab dip.
Take a 1 minute break between sets or longer or shorter if you need it.
Then 3 to 5 sets of 8 x hinge.
8 x down dog press/down dog to high plank and 8 x sit up rotations heavy (hands and arms across chest - 4 on each side).
Take a 1 minute break between sets or longer or shorter if you need it.