#STRENGTHLABEXPRESSWORKOUTS
#STRENGTHLABEXPRESSWORKOUTS
#STRENGTHLABEXPRESSWORKOUTS
We are excited to bring you our EXPRESS classes to keep you covered during our and your holidays !!!
From beginner to advanced athletes, for when time is tight on some days, to when its a luxury on other days.
Our mission remains the same, with every format of class and day of the week – to make strength based training accessible, fun and part of your lifestyle!
These workouts emphasises a “something is better than nothing” approach and for us this is big – in today’s society where we can get so distracted and consequently make all the excuses not to get the work done, whatever that may be – how about adjusting the perspective and finding a way to get the work done!
Don’t set yourself up to fail, if anything set yourself up to succeed. A few pages of a book everyday, 5 minutes meditation over none, or simply a 15 minute leg day if that’s all you have. I feel with fitness specifically, lots MORE people would commit to training if they knew that actually 10/15 minutes was deemed as an “accomplishment” – well let me clear that up, it is!
Go and get the work done this week, and remember the phrase whenever you need a bit of motivation – something is better than nothing!
UPPER BODY 10
2 x Medium/Heavy dumbbells
Targets your chest and back to give you a quick but effective upper body pump.
4 Exercises, 3 Rounds !
LOWER BODY 10
Bodyweight
Using Bodyweight only, we lunge, squat and balance our way through a 10 exercise sequence !
10 Exercises, 10 Rounds !
TOTAL BODY 15
2 x Medium/Heavy dumbbells
This 15 minute total body workout comprises of 5 main movements, building up in time each round. You’ll be surprised with just how much work you get done in this session!
5 Exercises, 3 Rounds !
LOWER BODY 15
Bodyweight
Take a break from dumbbells whilst still strengthening those legs with this 15 minute bodyweight leg blitz. Focusing on 4 exercises to hit different areas, you’ll hit them for longer and longer each time!
4 Exercises, 3 Rounds !
TOTAL BODY 15
2 x Medium/Heavy dumbbells & skipping rope
This 15 minute total body workout comprises of predominantly strength movements, to give you a great HIIT Strength Workout. The 1 minute work intervals really puts your strength to test. For extra measure your coach miscalculates this workout so you get a bonus exercise added in.
12/13 Exercises, 1 Round !
UPPER BODY 15
2 x Medium/Heavy dumbbells
This 15 minute upper body blast will target the chest, back and arms. We’ll recap 4 main movements before going into timed rounds where you will need to complete 8 reps of each movement. Scale down to 4 or 6 reps if you need to, it’ll burn quick!
4 Exercises, 8 Rounds !
TOTAL BODY 10
Bodyweight
If you want a quick bodyweight builder, this is it! With 3 rounds of work, let’s go !
4 Exercises, 3 Rounds !
LOWER BODY 10
2 x Medium/Heavy dumbbells or Bodyweight
Give those legs an extra pump and get a serious sweat on with this 10 minute reducing time cap workout.
3 Exercises, 8 Rounds !
ABS 15
Bodyweight
Want to work on those abs? Do this 15 minute ab routine at the end of your class or simply perform it on it’s own when time is tight but you also want that core to be!
5 Exercises, 3 Rounds !
TOTAL BODY 10
Bodyweight
4 Rounds of 4 movements that will make 10 minutes fly by !
4 Movements, 4 Rounds !
ARMS 20
2 x Medium/Heavy dumbbells
If you are looking to attack the arms, this is your class !!! 10 BIG arms exercises, 20 minutes on the clock and small rest!
10 Exercises, 20 Minutes !
ABS 10
1 x Light/Medium dumbbell or Bodyweight
10 minutes is all you need for this ultimate ab session. Two rounds, five key moves, get those reps up and feel the fire.
5 Exercises, 2 Rounds !
TOTAL BODY 20
2 x Medium/Heavy dumbbells
We test Devil against Man to see who will conquer. One thing for sure, your heart rate wins this one with a special finisher too.
2 Exercises, 10 Minute EMOM !
LOWER BODY (ASS) 15
2 x Medium/Heavy dumbbells
This ass focused session will have you feeling the burn in no time. 3 rounds of movement. Did someone say booty gains?
5 Exercises, 3 Rounds !
UPPER BODY 10
2 x Medium/Heavy dumbbells
One Big Monster (4 exercises back to back) that is sure to give you an unforgettable 10 minute chest and back pump !
4 Exercises, 3 Rounds !
UPPER BODY 15
2 x Medium/Heavy dumbbells
3 sections of hard work with a 45 sec break in-between. Compound moves to help you build some good strength in 15 minutes.
5 Exercises, 3 Rounds !
ARMS 10
2 X Medium/Heavy dumbbells
3 rounds that get shorter and punchier until your biceps and triceps are burning! If you need a quick arm pump, you came to the right place!
4 Exercises, 3 Rounds !
TOTAL BODY 15
2 x Medium/Heavy dumbbells
High Intensity Strength with Half a Tabata. For this EXPRESS session we do 4 rounds of each exercise. Double it up to 8 rounds of each exercise for the Full Tabata!
8 Exercises, 4 Rounds each !
ABS 10
Bodyweight
10 minutes to get the core burning and heart racing !
16 Exercises, 10 Minutes !
ABS 10
Bodyweight
Time to master the Candlestick leg raises and some simple V-Ups
4 Exercises, 3 Rounds !
ABS 10
Bodyweight
An introduction to some of the fundamental core exercises from which we build most of our exercises.
Forearm Plank Hold, Hollow Body Hold & Supermans !
5 Exercises, 2 Rounds !
ABS 10
Bodyweight
Throw it back to your childhood and get working on those Hollow to Arch Rolls and Wall Walks. Lots of fun today!
5 Exercises, 2 Rounds !
ABS 10
Bodyweight
A 6 minute AMRAP (As Many Rounds as Possible) with Burpees, Reverse Crunches and walking V-Ups!
3 Exercises, AMRAP !
ABS 10
Bodyweight
Bringing in some Burpees into a 9 minute AMRAP (As Many Rounds as Possible) to get the heart rate pumping and core working!
5 Exercises, AMRAP !
