EMOM CHALLENGE

55min

EQUIPMENT/PROPS NEEDED: kettlebells or dumbbells

CLASS DESCRIPTION: 

Combination of resistance and bodyweight exercises. EMOM is an acronym that stands for Every Minute On a Minute. You have a task and 60 seconds to complete it. Get it done as quickly as you can (whilst maintaining correct form) and the remaining of the minute becomes your rest. This class will include E30 (same principle, but you only have 30 seconds to complete your task), and E2MOM (again, same principle, but you now have 2 minutes to complete your task). Expect explosive movements, a lot of sweat, and your heart rate to go through the roof!

 

 

LOWER BODY & CORE

55min 

EQUIPMENT/PROPS NEEDED: kettlebell or dumbbells

CLASS DESCRIPTION:

Blocks of slow, strength focused lower body exercises followed by blocks of functional core work. This class is designed in a way that you can finish after 40min, in case you are short on time, but if you can squeeze the full workout in, there will be a juicy Finisher at the end including some plyometrics (jumping) to add a little cardio and that extra burn at the end.

 

 

UPPER BODY & CORE

55min

EQUIPMENT/PROPS NEEDED: kettlebell or dumbbells; resistance band or a towel

CLASS DESCRIPTION:

Blocks of slow, strength focused upper body exercises using kettlebells, dumbbells and/or resistance bands, followed by blocks of functional core work.

 

 

FULL BODY STRENGTH

50min

EQUIPMENT/PROPS NEEDED: kettlebell or dumbbells; chair or a sofa

CLASS DESCRIPTION:

Slower paced class- switching between 5 min blocks of lower body strength, upper body strength and core work. This class is designed in a way that you can keep everything low impact and finish after 40min, (or in case you are short on time), but if you can squeeze the full workout in, there will be a juicy Finisher at the end including some plyometrics (jumping) to add a little cardio and that extra burn at the end.

 

 

UPPER BODY STRENGTH

30min

EQUIPMENT/PROPS NEEDED: barre or a big loop resistance band 

CLASS DESCRIPTION:

This classed is focusing on building upper body strength. Movements are slow and controlled and we will be putting an extra emphasis on slow eccentric (lowering) phase.

 

LOWER BODY STRENGTH

35min

EQUIPMENT/PROPS NEEDED: kettlebell or dumbbells; chair or a sofa

CLASS DESCRIPTION:

This classed is focusing on building lower body strength. Movements are slow and controlled and we will be putting an extra emphasis on slow eccentric (lowering) phase.

 

FULL BODY HIIT

40min

EQUIPMENT/PROPS NEEDED: N/A

CLASS DESCRIPTION:

High Intensity Interval Training – we will be switching between periods of 100%, maximum effort work, and periods of complete rest. Expect a lot of plyometrics (jumps), although these can be modified and the jumps can be left out if needed.

 

QUICKIE FULL BODY HIIT

30min

EQUIPMENT/PROPS NEEDED: N/A

CLASS DESCRIPTION:

High Intensity Interval Training – we will be switching between periods of 100%, maximum effort work, and periods of complete rest. Expect a lot of plyometrics (jumps), although these can be modified and the jumps can be left out if needed.

 

QUICKIE MINIBAND ARMS

20min

EQUIPMENT/PROPS NEEDED: miniband or a barre resistance band

CLASS DESCRIPTION:

A perfect class if you are tight on time and want to squeeze in a quick workout. This classed is focusing on building upper body strength. Movements are slow and controlled and we will be putting an extra emphasis on slow eccentric (lowering) phase.

 

QUICKIE MINIBAND GLUTES

20min

EQUIPMENT/PROPS NEEDED: miniband or a barre resistance band

CLASS DESCRIPTION:

A perfect class if you are tight on time and want to squeeze in a quick workout. This class is focusing on activating your glutes and building that much needed glute strength.

 

QUICKIE MINIBAND CORE

10min

EQUIPMENT/PROPS NEEDED: miniband or a barre resistance band

CLASS DESCRIPTION:

A perfect class if you are tight on time and want to squeeze in a quick workout. This class is focusing on building the “core of steel”. 10min of work only, but you can be sure your core will be on fire.

 

LESS THAN 15 “SQUEEZE ME ANYWHERE”

12min

EQUIPMENT/PROPS NEEDED: N/A

CLASS DESCRIPTION:

This workout is great for anyone who is sat behind a desk for long periods of time and/or simply need to move a little bit in order to get that blood flowing to feel more awake, to avoid aches and pains caused by sitting down or laying down on sofa with often not a great posture, and to get those endorphins flowing, so the work that’s left to do will be done with much more ease.

 

MOBILITY 1 

30min

EQUIPMENT/PROPS NEEDED: N/A

CLASS DESCRIPTION:

This is a slow-paced class that will mobilize your whole body and will leave you feel less tight and more open. Having a good mobility is important for everyday life as well as for your training, as it will improve your range of movement, therefore you will be recruiting a lot more muscle fibres, your training will become more efficient and you will become stronger – quicker, whilst avoiding injuries. I would recommend doing at least one mobility class per week.

 

MOBILITY 2

35min

EQUIPMENT/PROPS NEEDED: N/A

CLASS DESCRIPTION:

This is a slow-paced class that is focusing on ankle and hip mobility, which is particularly important if you want to improve the depth of your squats (training wise). Having a good mobility will improve your range of movement, therefore you will be recruiting a lot more muscle fibres, your training will become more efficient and you will become stronger – quicker, whilst avoiding injuries. I would recommend doing at least one mobility class per week. And don’t forget that having a good mobility is very important for everyday life too, so get your loved ones to join in.