Born Survivor Training
Details: 45 seconds on, 15 seconds off, four exercise in turn, four times through
Pull ups
Crawls
Box step overs
Sprints
Vigorous Valentines
Details: An ascending - descending ladder of four exercises over two 12 minute rounds
Kettlebell high pull
Press up
Alternate lunge
V-Sit
New Year's Revolution
Details: Two revolutions around four exercises with maximum reps on each in two minutes
Deadlift
Pull ups
Alternating dumbbell clean and press
Dumbbell bench press
One Shot
Details: Twelve exercises - one chance to max out
Press ups
Squats
Sit ups
Dumbbells snatch
Alternate lunges
Plank
Lateral raises
Deadlift
Side plank left
Push press
Jump squats
Side plank right
All Time High
Details: Two twelve minute rounds in which we're looking to set PBs in three different strength and endurance exercises
Deadlift
Dumbbell chest press
Bent over row
Press ups
Burpees
Sit ups
Body Blitz
Details: 5 stations of three exercise for 90 seconds each
Deadlift
Dumbbell chest press
Bent over row
Press ups
Burpees
Sit ups
I'll be back!
Details: An upper and lower body round of 50 reps on seven different exercise
Deadlift
Dumbbell chest press
Bent over row
Press ups
Burpees
Sit ups
We're all in this together
Details: A 14 station full body workout
Deadlift
Dumbbell chest press
Bent over row
Press ups
Burpees
Sit ups
Winter Wonderland Workout
Details: 6 round full body tabata workout
Deadlift
Dumbbell chest press
Bent over row
Press ups
Burpees
Sit ups
Different Types
Details: Five mini accumulators on cardio - planks - legs - shoulders - cardio
Deadlift
Dumbbell chest press
Bent over row
Press ups
Burpees
Sit ups
Mix it - Mash it - Smash it
Details: A mash up HIIT session - 10 exercises of cardio and tone
Mountain climbers
1/2 burpee to squat
Get ups
Skaters
In and out jump squats
Kettlebell swings
Mountain climbers
Bear crawl hold knee taps
1/2 burpee to squat
Weighted sit ups with press
Get ups
Tricep ext
Skaters
Squat hold with bicep curl
In and out jump squats
Kettlebell swings
March mayhem
Details: A 20 second accumulator of 10 full body exercises
Press ups
Mountain climbers
Plank jacks
V-Sit pulses
Russian twist
Burpess
Jack press
Kettlebell swings
Squat pulse
Jump squats
Fi’s Feb Fun Fit Fix
Details: Six rounds of paired Tabata exercise
Squat press - Squat heel taps
Squat pulse - Squat jumps
Reverse lunges - Front lunges
Pulse lunge left leg - Pulse lunge right leg
Kettlebell swings - Kettlebell deadlift
Kettlebell rows left side - Kettlebell rows right side
Upright rows - Jack press
Tricep extension - Front raises
Plank reach - Plank toe taps
Plank raises/ plank jacks
Walkout - Mountain climbers
Burpees - High knees
Hitting January HARD!
Details: Four lots of five exercises done for 6 rounds of 20 seconds
Press ups
Burpee
Plank raises
Plank toe taps
Mountain climbers
Kettlebell crunches - arms up
Get ups
Halo
Alternating kettlebell swings
Around the worlds
Squat with knee raise to elbow
Squat with front kick raise
Squat pulse - Alternating curtsy lunge
Squat jump forward x2, high knees back
Weights punches - Knee raises with arms
Jack shoulder press
2 x Side squat jumps x 2 hooks - Rope jumps
Rudolph’s Rounds
Details: Six three minute rounds of resistance and cardio exercises
Skull crushers
Chest press
Jack shoulder press
Battle ropes
Burpee
Spider-Man lunges
Slam ball wall sits
Slam ball wall sit heel taps
Slam ball squat slams
Split squat left leg
Split squat right leg
Walking lunges (corridor)
Crunch pulse - Slow leg raises
Russian twist
Walkouts - Plank shoulder taps
Mountain climbers
Fiona’s Feisty Fix
Details: A full body accumulator workout
Mountain climbers
Plank raises
Squat press
Dumbbell jumping jacks
Weighted reverse lunges
Alternating kettlebell swings
April Powers
Details: Six rounds of paired Tabata exercises
Wall sit bus drivers
Wall sit plate extension and raise
Alt lunge kettlebell pass through
Suitcase dead lift
Kneeling wood chop left
Kneeling wood chop right
Squat hold - fast dumbbell punches
Sprints
Kettlebell calf raises
Tibialis raises
Spring into action
Details: 6 rounds of three exercise for a minute each
Front raises
Lateral raises
Hammer curls
Chest press
Chest flyes
Rear delt flyes
Mini band glute bridge leg raises left
Mini band glute bridge leg raises right
Mini band plank leg raises
Punches left stance
Punches right stance
Sit up and punch
Alternating TRX pistol squats
Alternating TRX pistol squats
Tib Raises
Dumbbell clean and press left
Dumbbell clean and press right
Upright rows
My First Session
Details: Ascending - descending Accumulator workout that was Richard's first ever Session
Shoulder Press
Squat
Bicep Curls
Burpee
Press Up
Leg Lifts
RISE from the Ashes
Details: 6 rounds of 3 minutes to help undo the destruction of Christmas
Band squat walks
Band squat press
Swiss ball hamstring curl left
Swiss ball hamstring curl right
Med ball slams
Med ball crunch pass
Punches
Sprint Bursts
Kettlebell swings
Russian twists
Warrior pose 3 left
Warrior pose 3 right
Merry Muscle Mass
Details: Five rounds of five exercises per body part 1 - 2 - 3 - 2 - 1 style
Goblet Squat - Curtsey Squat
Squat Pulse
Curtsey Squat - Goblet Squat
Rear lunge with knee drive & hop - Calf Raises
Ladder hops
Calf Raises - Rear lunge with knee drive & hop
Bicep Curl - Row with kick back
Hammer Curl
Row with kick back - Bicep Curl
Front Raises - Lateral Raises
Shoulder press
Lateral Raises- Front Raises
Bicycle Crunches - Reverse Crunch
Crab Toe Taps
Reverse Crunch - Bicycle Crunches
The Climb V2
Details: Six five minute rounds of mini pyramid super sets of paired exercises
Conventional / sumo deadlift
Bent over row dumbbells
Sumo squats
Seated pistol squats
Chest press
Chest flyes
Crunches weighted
Leg raises
Shoulder press
Lateral raise
Bicep curls
Tricep dips
Total Wipeout!
Details: 5 rounds of paired bodyweight and dumbbell exercise
Squat jumps
Squat rainbow press
Mogul jumps
Plank
Mountain climbers
Renegade rows
Jump lunges
Sumo squat
Skaters
Side planks
Spice up your life
Details: High energy combination of full body exercises
TRX squat jump
In / Out cones
Squat press
Burpee press
TRX mountain climbers
TRX shoulder tap plank
Boxing
Sit up and punch
Lunge kick
Right and left
Battle side shuffle jump slam
Kettle bell jumps
Mini band ab and glute accumulator
Details: An ascending - descending accumulator workout for the mid to lower body
Squat (with knee press out at the bottom) weighted
Lateral walks (band just above knees)
Glute bridge (knees in and out)
Rotating side plank (band under hands)
Lying v pull apart (band round ankles)
Scissors kicks (band around ankles)
Well I wish it could be Christmas every day!
Details: A 30 min session covering strength (5 reps), hypertrophy (12 reps) and endurance (25 reps) exercises
5 x chest press
12 x chest flys
25 x push ups
5 x squat
12 x paused Romanian deadlift
25 x pendulum lunge (each side)
5 x shoulder press
12 x Cuban press
25 x rear delt flyes
5 x weighted leg raise (light dumbbell)
12 x v-sits
25 x toe taps
Bonus round: 20 squat press - 20 sit ups
20 med ball slams - 20 upright rows - 20 med ball slams
Bridget's Body Burner
Details: Full body ascending - descending accumulator
Devil's press
Press ups
Jump lunges
Hammer curls
Prone hip drops
Lying tricep extension
Higher and higher
Details: Six three minutes ascending ladders of a pair of complimentary exercises aiming to get an all-time high score each week
Sit-ups
Lying side bends
Devil press
Alternate lunges
Kettlebell deadlift
Strict press
Press-ups
Mountain climbers
Kettlebell swing
Bodyweight squat
Bent over row
Star jump
One More Rep
Details: Progressive timing of four rounds of two paired exercise
Banded hamstring curl (Home: straight leg deadlifts)
Rear rows
Press ups
Chest flyes
Exercise ball crunch twist (Home: Russian twist)
Plank knees
Battle ropes (Home: Dumbbell wood choppers)
Burpees
Jump into January & Stretch
Details: A 5 round Tabata style workout followed by a lengthy stretch
High Knees (count and beat score each round)
Bicycles
Seal jumps (count and beat score each round)
Plank taps
Squat Jumps (in and out)
Toe taps
Forward and back squat touch
Straight leg crunches - touch alternate toes
High knees toe touch
Side plank (alternate sides)
Members Magical Christmas
Details: 5 rounds of 5 minutes with core, cardio and boxing exercises
10 pairs mountain climbers
10 Burpees
10 kettlebell swings
TRX plank left - TRX plank right
TRX crunches
Squat ladder
Milk the cow
Crunch n punch - pad squat jump
Plank - pad front kicks
1, 2 D
3, 4, 7, 8
Deadlifts
Gorilla rows
Triceps dips
Alt power curls
Sumo deadlift