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Try this WOD based workout, you will find these and similar exercises in the Wake Up WOD classes we have at tfd with Alfie, Sam & Tabby! 1. Cardio HIIT

Grab yourself two small hand weights for this Power Pilates workout! STANDING EXERCISES Lateral lunge with rotation Starting with legs wider than hip width apart and a nice flat back,

Grab yourself a heavy kettlebell, we are not going to be swinging it so we can go more weight than if we were… so test yourselves! SUMO SQUATS DEADLIFTS GORILLA

Grab your pump bar for this full body workout and let’s go! SQUAT DEADLIFT BENT OVER ROW CHEST PRESS SHOULDER PRESS 1 MINUTE PER EXERCISE X 3 ROUNDS SQUAT: DEADLIFT:

Give this bodyweight TRX workout a go! SIDE LUNGES (30SECS EACH LEG) PISTOL SQUAT TO CURTSEY LUNGE (30SECS EACH LEG) BACK FOOT LUNGE TO KNEE DRIVE (30SECS EACH LEG) HAMSTRING

All you need for this one is a bosu, so grab one and let’s go! BOSU CLIMBER BOSU BURPEE BOSU SQUAT BOSU CRUNCH 45SECS ON/15SECS REST X 4 ROUNDS Bosu

Try this full body workout using just dumbbells and let us know how you get on! SQUAT UP & DOWN ON KNEES HOLDING DUMBBELL DUMBBELL DEADLIFT RENEGADE ROW WOODCHOPS CHEST

Try this unilateral workout with kettlebells. Unilateral means working both sides individually and this will help to balance out any weaknesses in one side by not allowing your stronger side