This session is short and sharp. 5 simple moves performed with intensity and drive. the work intervals increase with every move. 1. High Knees 20 sec, rest 10 sec 2. Kettlebell Swings 30 sec, rest 15 sec 3. Double Bell Thrusters 40 sec, rest 20 sec 4. Clean Squat & Press 50 sec, rest 25 sec 5. Mountain Climbers 1 min, rest 1 min Repeat 5 times.

This routine is a good gentle preparation for your hips and core before you begin your workout.

This simple core circuit requires you to hold a strong position while incorporating movement to add challenge.

At the end of a workout it's important to take the time to slow down and check in with how your body is feeling. This whole body routine does just that.

This routine works with a full plank holds throughout to make the moves much more challenging

This flow focuses on hip and core mobility, whilst adding some strength and control to make it more challenging.

This is a simple 9 move circuit that hits every muscle in the body from every angle. You do each move for 45 seconds, going from 1 to the next with a minimum of rest. Complete 4 circuits, resting for 1 minute in between. The exercises are: 1. Dumbbell Squats 2. Shoulder Press 3. Deadlift 4. Lat Pulldown 5. Front Lunge 6. Push Up 7. Cossack Squat 8. Bent Over Row. 9. Pike Plank.

This session takes last week’s moves and restructures the session. This time we build intensity though every mini-circuit. We start with a slower strength move over 1 minute, build with a power move for 45 seconds and finish the circuit with a high intensity 30 second move. Mini Circuit 1 1. Stop Squat 60 sec 2. Snatch 45 sec 3. Swings 30 sec Rest for 30 and repeat. Complete 3 rounds and move on. Mini Circuit 2 1. Superman Push Up 60 sec 2. Plank Row 45 sec 3. Clean and Press 30 sec Rest for 30 and repeat. Complete 3 rounds and move on. Mini Circuit 3 1. Turkish Get Up 60 sec 2. Snow Angel Crunch 45 sec 3. Mountain Climber 30 sec Rest for 30 and repeat. Complete 3 rounds and move on. Mini Circuit 4 1. Kettlebell Pull Over & Crunch 60 sec 2. Thrusters 45 sec 3. Burpees 30 sec Rest for 30 and repeat. Complete 3 rounds and finish

This session starts slowly with moves that emphasise strength and work with slower, longer sets. As you progress, the intensity builds and we finish with some explosive fast moving work that really get the heart thumping. Mini Circuit 1 - 1 minute per exercise twice 1. Stop Squat 2. Superman Push Up 3. Turkish Get Up 4. Kettlebell Pull Over & Crunch Mini Circuit 2 - 45 seconds per exercise three times 1. Snatch 2. Plank Row 3. Thrusters 4. Snow Angel Crunch Mini Circuit 3 - 30 seconds per exercise four times 1. Mountain Climber 2. Swings 3. Burpees 4. Clean and Press