This is where it's at!

Check out our free online classes and programs below. These classes are designed for all fitness levels and focus on a range of target areas like lower body, core strength, hip mobility, hiit (high intensity interval training) and more. They often involve compound movements such as burpees, squats, lunges, and push-ups, as well as exercises that focus on balance, stability, and plyometrics.

Online Classes

Programs

Strength

3-4 sets of each...


Barbell Squat x8-10
Barbell Split Squat - L : R x8 e/l
RDL’s x10
Superset
Jumping Lunges - W x16
DB Walking Lunges
Superset
Reverse Lunges - Alt x16
SL Glute Bridge - L : R x16 e/l

3 sets of each...


Back
Barbell Row
Lateral Pulldown
Reverse Flys
Renegade Row

Chest
Bench Press
Incline Flys
Push-ups

Shoulders
Overhead Press
Cuban Press
Lateral Raise
Arms
Tricep Dips
Tricep Extention
Bicep Curls

4-5 Rounds of...


Deadlifts x8
Lateral Pulldown x10
Squats x8
Renegade Row x12

Reverse Lunges - L x8
Reverse Lunges - R x8
Push-ups x10
Weighted Jumping Lunges x15
Seated Overhead x8
Plank Shoulder Taps x20

3-4 sets of each...

Lowerbody
Squats
Bulgarian Split Squat - L
Bulgarian Split Squat - R
Weighted Walking Lunges

Upperbody
Barbell Back Row
Strict Press
Push-ups
lateral Raise
Core
Military Plank
Plank Toe Taps
Side Plank Dips - L
Side Plank Dips - R

Conditioning

3 rounds of...
Repeat each exercise for 45seconds with a 15second recovary
Forward Lunges
Walkouts
Sqaut Pulse
Star sits
Jumping Lunges
Leg raisers
Press-ups
Crab toe taps
Burpees
High Knees
Beast Hold Shoulder Taps
Broad Jumps
Recover 2mins

3 rounds of...

Repeat each exercise for 45seconds with a 15second recovary
Prisoner Walkouts
Reverse Lunges
Press-ups
Star Jumps
Dynamic plank
Forward Lunges
Beast hold
Jumping Squats
Plank Shoulder Taps
Standing Mountain Climbers

5 rounds of 800m runs alternated with the following exercises...


Burpee Broad Jumps
DB Walking Lunges
Press-ups x50
Row x500m
DB Squat Thrusters x50

8 rounds of 800m runs alternated with the following exercises...


Burpee Broad Jumps
DB Walking Lunges
Sledge Push
Row x1000m
Sledge Pull
Weighted Jumping Squats x100
Ski Erg 1000m
DB Squat Thrusters x75

Core

2 rounds of...

Repeat each exercise for 45seconds with a 15second recovary
Prisoner Walkouts
Beast hold
Crunches
Plank Shoulder Taps
Leg Raisers - Alt
Beast Shoulder Taps
Crab toe taps
Recovery 1min

2 rounds of...

Repeat each exercise for 45seconds with a 15second recovary
Plank shoulder taps
Crunches
Plank toe taps
Star sits
Dynamic plank
Leg raisers
Beast hold
Crab toe taps
Plank Low
Russian Twist
Beast Hold Shoulder Taps
Standing Mountain Climbers
Recover 2mins

4 rounds of...

Repeat each exercise for 50seconds with a 10second recovary
Plank High
Plank Low
Side Plank - L
Side Plank - R
Side Plank Dips - L
Side Plank Dips - R
Hollow Hold
Arch Hold
Beast Hold
Hollow Rocks

2 rounds of...

Repeat each exercise for 50seconds with a 10second recovary
Downward Dog
Upward Dog
Prisoner Walkouts
Downward Dog to Plank
Bow Pose
Mountain Climbers - SLOW
Downward Dog Shoulder Taps
Star Sits
Plank Toe Taps
Butterfly Sits

Tips

  • When performing Squats, Lunges, and Deadlifts, keep your chest elevated and shoulders back.
  • When performing Lunges, keep your knees pushed out externally to prevent them from caving in and losing your form.
  • Focus on breathing during exercise to ensure your muscles get a sufficient amount of oxygen.
  • Go through the motions.... Dig deep and give it everything you have.
  • Movements are either Push or Pull so if you arn't in a pulling motion then you should always be pushing and pushing HARD!