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Page updated on: 30/11/2020 Monday

Hybrid routine 078 – 55 min

Please don’t do this routine if you have weak core or any shoulder problems. The session is very advanced level!

All the medicine ball exercises can be executed with a dumbbell or a kettlebell!

HIIT Section – Warm up :20/:10

1. Butt kicks
2. Sumo squats with knee raises(ALT)
3. Mountain climbers
4. Running on the spot, high knees
5. High Knees – Running on the spot
6. Sumo squats with knee raises(ALT)
7. Mountain climbers
8. Jumping jacks, 90 degree turn with high knees(ALT)

Medicine Ball section :40/:15

1. Reverse lunges with knee raise to reverse lunge and step R
2. Reverse lunges with knee raise to reverse lunge and step L
3. Single leg, high crunch with swap under and toe touch R
4. Single leg, high crunch with swap under and toe touch L
5. Reverse lunges with knee raise to reverse lunge and step R
6. Reverse lunges with knee raise to reverse lunge and step L
7. Single leg, high crunch with swap under and toe touch R
8. Single leg, high crunch with swap under and toe touch L

HIIT Section :20/:10

1. Side plank knee to elbow with arm & leg swing R
2. Side plank knee to elbow with arm & leg swing L
3. Sumo in/out to frontal plane lunges R
4. Sumo in/out to frontal plane lunges L
5. Side plank knee to elbow with arm & leg swing R
6. Side plank knee to elbow with arm & leg swing L
7. Sumo in/out to frontal plane lunges R
8. Sumo in/out to frontal plane lunges L

Medicine Ball section :40/:15

1. Stiff leg deadlift overhead chop with single leg Libra L
2. Stiff leg deadlift overhead chop with single leg Libra R
3. Sumo squat swap under to overhead halo R
4. Sumo squat swap under to overhead halo L
5. Stiff leg deadlift overhead chop with single leg Libra L
6. Stiff leg deadlift overhead chop with single leg Libra R
7. Sumo squat swap under to overhead halo R
8. Sumo squat swap under to overhead halo L

HIIT Section :20/:10

1. Plank press ups with horizontal squats
2. Squat Thrust with press ups
3. Plank press ups with donkey Kicks
4. Press ups with horizontal squats
5. Plank press ups with horizontal squats
6. Squat Thrust with press ups
7. Plank press ups with donkey Kicks
8. Press ups with horizontal squats

Medicine Ball section :40/:15

1. Knee extension and leg press
2. Get up with press or with straight arm R
3. Get up with press or with straight arm L
4. Prone glute Squeeze with ball between feet
5. Knee extension and leg press
6. Get up with press or with straight arm R
7. Get up with press or with straight arm L
8. Prone glute Squeeze with ball between feet

HIIT Section :20/:10

1. Sumo squat to 45 degree cross lunge back to sumo & step across L
2. Sumo squat to 45 degree cross lunge back to sumo & step across R
3. Star jump, ski star jump frontal plane lunge R
4. Star jump, ski star jump frontal plane lunge L
5. Sumo squat to 45 degree cross lunge back to sumo & step across L
6. Sumo squat to 45 degree cross lunge back to sumo & step across R
7. Star jump, ski star jump frontal plane lunge R
8. Star jump, ski star jump frontal plane lunge L

Medicine Ball section :40/:15

1. Sumo squat swap under with chop across (Russian Twist) L
2. Sumo squat swap under with chop across (Russian Twist) R
3. Long sit, toe touch up to halo, toe touch and side bend R
4. Long sit, toe touch up to halo, toe touch and side bend L
5. Sumo squat swap under with chop across (Russian Twist) L
6. Sumo squat swap under with chop across (Russian Twist) R
7. Long sit, toe touch up to halo, toe touch and side bend R
8. Long sit, toe touch up to halo, toe touch and side bend L

Stretching

 

 

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Bonus content:

Sweet & sour Chinese chicken stir fry

1 tsp coconut oil
2 garlic cloves, finely chopped
1 tsp fresh ginger, finely chopped
400g chicken breast, diced
3 spring onions, ends removed and diagonally sliced
1 medium-sized carrot, peeled and cut into matchsticks
80g (drained weight) tinned sliced water chestnuts
1½ tbsps soy sauce or tamari
1 tbsp tomato purée
1 tbsp apple cider vinegar
1½ tbsps rice wine vinegar
a pinch of stevia or a dash of honey

Serves 2

Per serving:
304 calories
8g fat
10g carbs
48g protein

Heat the oil over a medium/high heat. Add the ginger and garlic and stir for 30
seconds.

Add the chicken and stir fry for 5 minutes.
Add the spring onions and stir fry for 1 minute.
Add the carrots and water chestnuts and stir fry for 2 minutes.
Add the remaining ingredients to the wok. Stir fry for 30 seconds.

Taste and add more apple cider vinegar for extra sourness or stevia for extra sweetness.

Serve.
Store any leftovers in an airtight container and refrigerate for up to 2 days.

Serving suggestion: Serve on a bed of steamed rice or noodles.