Need some inspiration!?

Here are a few ideas....Stuck on technique or understanding movements? Talk to us about a one off Personal Training session to start you off! We are here to help!

Full Body Strength

• Squat (Barbell or Dumbbell) – 3×10 reps

• Push-Ups or Bench Press – 3×10 reps 

• Dumbbell Rows – 3×10 reps 

• Plank – 3×30–45 seconds on rest equal

10 min light cardio cooldown

Upper Body (Push Focus)

• Overhead Press – 3×8–10 reps 

• Incline Dumbbell Press – 3×10 reps

• Lateral Raises – 3×12–15 reps

• Triceps Dips or Pushdowns – 3×12 reps 

5–10 min bike or treadmill

Lower Body (Glutes & Legs)

• Deadlift (Barbell or Kettlebell) – 3×8 reps 

• Walking Lunges – 3×12 reps each leg 

• Leg Press or Step-Ups – 3×10 reps

• Glute Bridge or Hip Thrust – 3×12 reps 

Optional Core: 3×30 sec side planks each side 

Upper Body (Pull Focus)

• Pull-Ups or Lat Pulldowns – 3×8–10 reps 

• Seated Cable Rows – 3×10 reps 

• Face Pulls – 3×12–15 reps 

• Biceps Curls – 3×12 reps 

Optional Core: Hanging knee raises – 3×10reps 

Active Recovery / Mobility workout 

• 20–30 min light cardio (walk, cycle, row)

• 20 min Stretching or mobility flow (hips, shoulders, hamstrings)

• Choose your cardio kit: 

• Circuit: 4 rounds of 30s on / 30s off

• Kettlebell swings

• Kettlebell squats

• Burpees

• Box jumps/ step ups

20–30 min steady-state cardio- choose any cardio equipment if your choice 

High Intensity Workout

45 minute AMRAP (as many rounds as possible)

• 250m
• 20 DB squat
• 15 Burpees
• 10 DB Push Press (each side)
• 5 Heavy Wall Ball Thruster