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...
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...
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 – ...
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...
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,...
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...
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.
Prefer to listen to your own pla...
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 ...
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...
Target the whole body with small to medium weights to really hit that muscular endurance burn. You’ll be doing each exercise for 30 seconds – try to go for heavier weights in rounds 3 and 4 if you can:
Round 1 and 3 – squats, shoulder presses, tricep kickbacks, bicep curls, front lunges, side lun...
Join Nathan for a 30-minute Pump! class with weights. This class uses a step, light weights and a mat throughout to tone and strengthen your body. If you don't have a step, don't worry, Nathan will provide alternatives throughout, now let's get sweaty!
Attack your body fat, simply using your body weight in this 30-minute workout. Ash takes you through 2 sets of exercises twice – and on the second time, he’ll take things up a notch to push you even harder:
Round 1 and 3 – squats, sumo jump squats, plank walks, push-ups, bicycle crunches, full si...
Increase your muscular endurance with this 30-minute conditioning class with dumbbells:
Round 1 and 3 – goblet squats, back lunges with shoulder presses, lie-down skull crushers, L-crunches, heel reaches, crucifix crunches, side lunges with upright rows, stiff leg deadlifts, bent arm pull-overs
R...
This 30-minute conditioning class aims to work the whole body, using dumbbells to build your muscular endurance:
Round 1 and 3 – squats with shoulder presses, rows, forward lunges with tricep drops, butterfly sit-ups, small crunches with knee touch, Russian twists, reverse lunges with lateral rai...
Build full-body strength with this 30-minute weights workout. Start with windmills and wood chops, before grabbing the barbell for some lunge, press and deadlift sequences.
Prefer to listen to your own music? Watch the video without music here: https://nuffieldhealth.vhx.tv/videos/pump-with-oliv...
Panu takes you through this 30 minute total body conditioning workout. You’ll be using a barbell to perform lots of strength building, muscle toning and calorie burning moves.
Prefer to listen to your own music? Watch the video without music here: https://nuffieldhealth.vhx.tv/videos/total-body...
If you’ve never exercised before, or you just want to take it easy today, Olivia walks you through the basic principles of form and technique in this simple session.
Light up your core with 3 rounds of each exercise – 30 seconds on, 15 seconds off:
Part 1 – single-leg V-ups and plank step outs
Part 2 – bent hollow hold and rotational mountain climbers.
This workout has 3 supersets – for each pair you’ll perform 10 reps of both exercises and go for 3 rounds:
Superset 1 – walking planks and paused squat jumps
Superset 2 – plank knee tuck twists and lying lateral pull downs
Superset 3 – reverse crunches and burpees.
In part 1 you’ll complete 15 reps of each exercise in 3 rounds: push-ups into downward-facing dogs, crunches into glute bridges and standing forward lunges. Then in part 2 you’ll do 10 reps of each exercise, cycling through 3 times: wide plank ankle taps, body weight thrusters and butterfly sit-ups.
In this routine you'll circle through each of the three exercises for each muscle group three times:
Lower body –10 hand-release push-ups, 10 v-sits, 8 reverse lunges on each side
Upper body –10 plank shoulder taps, 10 superman lifts, 10 paused air squats
Core – 10 pivot planks and 10 kneeling si...
Fire up your arm, leg and core muscles in this weight-based workout. As well as your two matching weights of choice, you’ll need a cushion to hand.
A low-impact chair-based workout to get your body moving and slowly build your heart rate.
Starting with some energising weight-based cardio, you’ll then move on to leg-weighted exercises and finally some weight exercises for your core.
