Power Punch

Power Punch

Get your power punch on with this high intensity boxing workout… (can be done as air boxing or with a partner holding pads!) JAB HOOK UPPER CUT 30 SECONDS OF EACH, REST 30 SECONDS THEN REPEAT X 4 ROUNDS   The boxing stance… Place one foot in front of the...
Single Leg Deadlift

Single Leg Deadlift

The single leg deadlift is a uni-lateral movement which basically means working each leg individually. It is a progression from the traditional Romanian deadlift and focuses on working your posterior chain, so think the muscles down the back of your body, but...
Hardcore HIIT

Hardcore HIIT

JUMPING JACKS MOUNTAIN CLIMBER SKATERS BURPEE X 3 ROUNDS (40SECS ON / 20SECS REST, 45SECS ON / 15SECS REST, 50SECS ON / 10SECS REST) Jumping jacks Start with both feet together and arms by your side Jump both feet out as wide as you can taking the arms above your...
Jumping lunges

Jumping lunges

Jumping lunges are an explosive movement that uses power and works all of your leg muscles. It increases the intensity of the normal lunge by adding more of a cardiovascular aspect to it with the jump. You will feel your quads, glutes, hamstrings, calves, and hip...
Core Circuit

Core Circuit

Get ready to feel that core burn with this little circuit!  BICYCLE CRUNCH LEG LIFTS BUTTERFLY SIT UP PLANK HOLD COMMANDO PLANK PLANK TOE TAPS 1 MINUTE EACH X 2 ROUNDS     Bicycle crunch Lay back flat on floor, bringing your legs up to 90 degrees and fingers to...
Bench Press

Bench Press

The bench press is a compound movement, one of the big 5 lifts and is one of the main chest building exercises!   The bench press is primarily for building strength and mass in the chest, but also has large activation of the anterior part of your shoulder, and...