Total body workout
7 Seasons
If you’re after an all-rounder, these sessions are designed to strengthen as many muscles as possible.
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23:26Episode 1
Stretch and Mobility with Panu #1
Episode 1
Panu takes you through a full-body routine to improve your flexibility and mobility, starting with the upper body and working down to the lower body.
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Progressive Strength Training with Lizi #3
Episode 2
Let Lizi guide you through a 30-minute full body strength training class. If you’re new to weight training, don’t worry – Lizi will guide you on which weights to use and give you tips on form and technique throughout the workout.
You’ll begin with warming up you core, arms and legs to get your w...
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32:00Episode 3
Core with Hannah #1
Episode 3
Improve your glute and leg dominance with this low-impact 30-minute workout. You’ll work your whole body whilst targeting your core, glute, and leg muscles with single-leg Romanian deadlifts, bird dogs, and standing glute kickbacks. When you’re ready, grab a mat (or a blanket) and leave plenty of...
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04:58Episode 4
5-Minute Cardio with Lizi
Episode 4
Get your heart pumping and your whole body moving with sumo burpees, side-to-side squats and forearm plank climbers. You can complete this quick cardio workout on its own in 5 minutes, but you can also use it as a warm-up or finisher for your main workout.
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30:57Episode 5
Full Body Workout with Hannah #3
Episode 5
Prepare to stretch, lift, and lunge with this 30-minute full body workout. You’ll go through all three blocks twice, with each exercise taking 45 seconds. Be sure to hydrate yourself throughout the workout and choose a suitable weight for some of the lifting exercises that you’ll perform in block...
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31:50Episode 6
Full Body Workout with Hannah #2
Episode 6
Get ready to challenge yourself with this 30-minute full-body workout. You’ll run through all three blocks twice, and perform each exercise for 45 seconds. So, grab yourself a towel and, if you have some, a pair of dumbbells for the strength exercises in block 1. Alternatively you could use a ful...
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32:07Episode 7
Full Body Workout with Hannah #1
Episode 7
Put your whole body through its paces with this 30-minute workout. For every block, you’ll spend 45 seconds on each of the exercises before running through them a second time. All you need is a small towel, or a resistance band if you have one. If you’re up for a challenge, grab some dumbbells – ...
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Full Body Dumbbell Workout with Jason #2
Episode 8
Target all your key muscle groups with this 40-minute dumbbell workout. You’ll go straight in with the weights, working on your arms, shoulders, back and legs in blocks 1 and 2. Block 3 is for your core, and you’ll finish with some cardio in block 4. You’ll be doing 3 rounds of 3 exercises in eac...
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Full Body Dumbbell Workout with Jason #1
Episode 9
Work everything from your shoulders down to your legs in this 40-minute dumbbell session. You’ll start with some bodyweight exercises in block 1, before bringing in the dumbbells in blocks 2 and 3, where you’ll reduce the recovery period each time. In block 4 is all about the core, and you’ll aim...
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28:41Episode 10
Full Body Workout with Conor #3
Episode 10
Strengthen all your key muscles in this 30-minute dumbbell conditioning class. Ideally, you’ll need 2 sets of dumbbells – one heavier, one lighter – so that you can switch it up depending on the difficulty of the exercise:
Block 1 – goblet squats, Romanian deadlifts (RDL), glute bridges, bent-ov...
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30:29Episode 11
Full Body Workout with Conor #2
Episode 11
Grab a kettlebell and feel the burn in this 30-minute conditioning class. If you don’t have a kettlebell, you could use a bottle of detergent or milk, or a packed rucksack or gym bag. You’ll be doing 8 kettlebell exercises in each block:
Block 1 and 3 – squat pulses, push-ups with shoulder taps,...
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31:16Episode 12
Full Body Workout with Conor #1
Episode 12
Get ready for 30 minutes of total-body strengthening and conditioning. In blocks 1 and 2 you’ll do 12 exercises back to back, wtih 30 seconds of work and 10 seconds of rest for each. And in block 3 it's as many rounds as possible (AMRAP) for everyone’s 4 favourite exercises:
Block 1 – squats, p...
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32:52Episode 13
Beginners' Workout with Paul #5
Episode 13
Work your abs, obliques and pelvic floor with this 30-minute core session. It’s split into 3 sections – standing, kneeling and floorwork – and you can expect frog squats, crab walks and cobras. You may like to use an exercise mat to cushion you for the floorwork.
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28:22Episode 14
Beginners' Workout with Paul #4
Episode 14
Work on your strength, coordination and balance in this 30-minute workout. From touchdowns to anyhow get ups, not only will you exercise the big muscles you’d normally work in a strength class, but also the additional muscles that provide stability to those muscles. You’ll be doing 45 seconds of ...
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33:18Episode 15
Beginners' Workout with Paul #3
Episode 15
This 30-minute strength workout is all about supersets – pairs of exercises completed together. For example, you'll start with squats for 45 seconds, followed by a 15-second break, before going into press-ups for 45 seconds, with a 15-second break. There are three supersets in total, and you'll p...
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29:43Episode 16
SKILL EDGE with Rick #1
Episode 16
Work up a sweat with this 30-minute workout that combines running, conditioning and boxing. Whether you're at home or in the gym, you’ll be able to improve your technique while gaining a competitive edge by working through longer training blocks of 6 minutes each. Block 1 is all about running dri...
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29:35Episode 17
SKILL EDGE with Rick #3
Episode 17
Punch, run and jump your way through this 30-minute workout. Prepare for power hooks and speed straight punches in block 1. Block 2 is all about burpees if you’re at home, or increasing the incline on the running machine if you’re in the gym. You’ll be doing push-ups with pike touches and lateral...
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43:32Episode 18
SKILL EDGE with Becky #2
Episode 18
Work on your cardio, strength and boxing technique with this 45-minute high-intensity workout. Each of the 3 blocks are 10-minutes long to really get your heart pumping and your muscles working. You’ll be doing plyo lunges and manmakers in block 1, followed by prison skaters and burpee rebounds i...
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29:38Episode 19
SKILL EDGE with Stephen #1
Episode 19
Run, box and condition your muscles with this 30-minute full-body workout. Whether you’re at home or in the gym, you’ll be getting your heart rate up and working those muscles in 6-minute blocks. Get ready for plank shoulder taps and crunch claps in block 1. In block 2 you’ll be doing some boxing...
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44:42Episode 20
SKILL EDGE with Stephen #3
Episode 20
A 45-minute fitness blast with conditioning, boxing and running techniques. Each of the 3 blocks is 10 minutes long to keep you in that fat-burning zone. Begin with shooters and Russian twists, move on to a boxing combo and burpees and end with jacks and squats.
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29:39Episode 21
SKILL EDGE with Becky #3
Episode 21
Push yourself to the limit with this 30-minute boxing, running and conditioning class. Each block is 6 minutes and there are 3 in total – plus you can do this workout at home or in the gym if you like. Block 1 is shadow boxing with burpees and scissors. You’ll be doing prisoner high knees and squ...
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45:26Episode 22
SKILL EDGE with Stephen #2
Episode 22
Challenge yourself with a 45-minute running, boxing and conditioning workout. You’ll be doing 3 blocks of 10-minute exercises, pushing your cardio fitness and honing your technique throughout. Whether you’re at home or in the gym, start with running exercises, move onto some plank jacks and jumps...
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43:32Episode 23
SKILL EDGE with Rick #2
Episode 23
Improve your cardio and muscular endurance with 45 minutes of running, conditioning and boxing. You’ll be turning things up a notch with 3 blocks of 10-minute workouts, and there are variations depending on whether you’re at home or back in the gym. Start with prisoner reverse lunges and pike tou...
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29:38Episode 24
SKILL EDGE with Becky #1
Episode 24
Feel the burn with this 30-minute running, boxing and conditioning routine. Work on your strength and cardio endurance while honing your skills in 3 blocks of 6-minute workouts. There are exercises for the gym or your home, depending on where you are. Drop skaters and renegade rows kick off round...