ALL LEVELS / functional conditioning workout / 30 minutes Equipment: Gym mat Stay active wherever your summer adventures take you! Vacations sometimes take you to spots without gym equipment, but don’t let that keep you from easily maintaining your fitness routine. This functional workout is done without equipment, making it the perfect summer buddy.  A 30-minute functional conditioning workout consisting of 3 groups, each with 3 exercises. Complete each group before moving on to the next one. Perform each exercise for 30 second ..read more

ALL LEVELS / AMRAP strength push workout / 30 minutes Equipment: Dips bar, kettlebell & dumbbells A couple of weeks ago, we introduced a pull workout. Now, it’s only fair that we bring you a push workout. So, what exactly is a push workout? Simply put, it involves choosing exercises where you exert force away from your body forward. Much like pushing a heavy object, push exercises involve movements where you’re pushing a weight away from you. Common examples include push-ups, chest presses, shoulder presses, and triceps dips. These are the exer ..read more

You know those moments in life when everything clicks, and it feels like time has hit the pause button? Like when you are enjoying a beautiful sunset or witnessing someone you love laughing heartily. Yet, sometimes, time halts for different reasons — namely, when facing down the gym floor, pushing through a plank. Yes, planks are notorious for freezing time and stretching out those minutes. Planks are also one of the most effective exercises for strengthening your core, including your abdominals and lower back. However, that’s a well-known fact for most ..read more

ALL LEVELS / full-body strength pull workout / 25 minutes Equipment: Dumbbells, hip thrust machine, barbell & kettlebell Never heard of pull workouts? Don’t worry — they’re not some secret fitness cult or anything complex; in fact, it’s quite simple. Pull workouts, as the name suggests, focus on exercises with pulling movements. This means you’ll put forth your force towards your body, bringing it to you, like when you’re doing pull-ups, rows, bicep curls, and lat pulldowns. Pull workouts are usually part of the push and pull routine that we co ..read more

One of the main desires behind joining a gym is to get stronger and more muscular. Don’t get us wrong: we’re not saying everyone wants to be a bodybuilder, but whether for health reasons or just for aesthetic ones, building strength is beneficial for our overall well-being. Benefits include improved physical health, better posture and balance, boosted metabolism, and long-term health benefits such as prevention of age-related muscle loss and reduction of chronic disease risks. However, increasing your strength takes more than just showing up and lif ..read more

ALL LEVELS / back strength workout / 15 minutes Equipment: Lat pull-down machine, kettlebells & hyperextension machine Exercising your back will show off those muscles and make your back look great — but there’s so much more to it than just looking good. A strong back is essential to improve your posture and help reduce the risk of injuries. Plus, since it sustains your spine and stabilises your core, it makes everyday movements easier and safer. So, a strong back is truly a foundation for health and well-being, and that’s why you should exerci ..read more

ALL LEVELS / metabolic strength workout / 12 minutes Equipment: Dumbbells  Metabolic training is a popular approach and one of our favourites because it maximises calorie burn during and after you work out. This method combines high-intensity and moderate-intensity compound exercises, which engage multiple muscle groups simultaneously.  In this metabolic strength workout, the number of reps will provide an additional challenge, further intensifying the session. This workout has just 3 full-body exercises, to be completed over 5 rounds, with th ..read more

ALL LEVELS / zone 2 cardio workout / 30 minutes Equipment: Gym mat Contrary to what the name might suggest, ‘zone 2 cardio’ doesn’t involve working out in any specific area of the gym. Instead, it’s a form of training in which individuals monitor their heart rates during aerobic exercise to enhance fitness levels. Instead, it’s a form of training where individuals monitor their heart rates during aerobic exercise to improve fitness levels.  This type of training is divided into zones from 1 to 4, with zone 4 representing your heart pumping with no ability to talk. In ..read more

Whether you’re a runner or simply a fitness enthusiast, you’ve probably already come across the term “heart rate training.” While the name might suggest some medical connotation, it’s a practical approach to improving your workouts and overall fitness. After all, it all revolves around one key aspect: monitoring your heart rate. Sure, there’s the exercise part, but aside from that, that’s mostly it. By keeping a record of your heart rate during exercise, you gain valuable insights into the intensity of your workout and ensure you’re pushing yourself effectively toward your fitness go ..read more

ALL LEVELS / lower body strength workout / 15 minutes Equipment: Hack squat machine, barbell and leg extension machine   Just as you don’t start constructing a house by the roof, workouts shouldn’t begin and end with upper body exercises. In a house, just like in a workout, it’s essential to have a solid foundation. Lower body workouts are the way to establish this foundation, promoting strength, stability and overall fitness.  Start now with this lower body strength workout — a 3-exercises-only session, each to perform for 40 seconds wit ..read more