Your holiday blueprint….

Holiday season

Yep, last week of July and it is holiday season! You have worked hard to get yourself in shape to look good in your beach wear and now’s the time to let all that hard work unwind… OR IS IT!

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Killer Kardio

Set the timer and do 3 rounds as quickly as you can!

300m run *200m *100m

10 x box jumps

300m row

16 x walking lunges

300m ski erg

10 x ball slams

Each round take 100m off for example *200m *100m


TRX Thursday’s

Grab some TRX cables and lets go –

15 x TRX rows

10 x TRX push ups *on knees

15 x TRX jumping squats

10 x TRX lunges (each leg)

15 x TRX crunches

1 x 30 second TRX plank

Rest 1min between sets.

Repeat 5 times and feel the burn!

The myth of HIIT training

You have probably heard a lot about HIIT training over recent years. It has become the thing to post on social media and to be seen doing in the gym thanks to the likes of the body coach and other social media fitness bloggers. But, what really is HIIT and why are we doing it?!

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Beat the pro’s

Run 1200m


12 rounds of –

4 pull ups / jumping / assisted

8 press ups

12 squats


Run 1200m


The bodyweight ninja Descending ladder

Start with 10 reps of each exercise, then repeat with 9 reps, then 8, then 7, all the way down to 1 rep on each…

pull ups/ring rows

press ups

box jumps/step ups

After each round complete 1 lap of the car park.

Do we really need to detox?!

Do we really need to detox?

Summer is approaching which means most of us want a quick fix diet to help us lose weight fast. This is the perfect time for companies to draw us in with the word ‘detox.’ But do we really need to detox? And does this do any good for us?
If you type in the world ‘detox’ to Google, “7 Day Detox Plan” or “Juice Fast” appear all over your page. Whether its eating cucumber soup for 30 days or sipping on a juice at every meal – a huge audience of people would do anything to lose fat as quickly as possible.

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Superset and Grind

Perform 3 sets on each superset with 45-60 seconds rest after each set.

Superset 1

10 x Goblet squat

20 x walking lunge


3 kilometre cycle

Superset 2

10 x ring rows

10 x shoulder press


1 kilometre treadmill

Superset 3

10 x ball slam

10 x sit ups


500m row

500m ski

Quads on quads

Complete as many rounds as possible in 20:

5 barbell squats (65% max)

10 tuck jumps

10 jumping squats

200m sprint


Followed by AMRAP in 5 minutes of:

KB single arm clean and press

KB swings

KB high pulls

KB standing oblique crunches