Shao-Lin — No Equipment Needed
400
WORKOUTS
A complete bodyweight training library. Every workout is a full poster with exercises, reps, and three difficulty levels. Tap any card to view full size.
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High-intensity cardio workouts that torch calories, spike your heart rate, and build aerobic capacity.
Get up close and personal with your inner being with minute-long workout routines followed by minute-long breaks in between. This is interval training. It primes up your system, helps you burn fat. It will challenge you irrespective of your fitness level as you can simply up the intensity of each rep, in each set, for that special burn.
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No rest for the wicked and this is a truly wicked set of exercises. This is a high intensity workout for the lower body designed to help you achieve explosiveness. Start off at any level you feel comfortable with but do it flatout each time to reap the benefits.
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One burpee to beat them all. This is a super-set of the classic burpee exercise. The twelve-step program to the perfect burpee set can be practiced anywhere you have a little bit of floor space, making this the perfect exercise routine to have with you when you travel.
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With exercise small changes can produce surprisingly large results. A change of direction each time you floor tap not only provides some variation but it also challenges your body’s tendency to fall into an optimized routine that minimizes the energy required to do anything. This makes the exercises physically challenging but there are other, hidden benefits to this: by changing direction each time the exercises become harder from a cognitive recognition perspective. In short they challenge your brain, forcing it to work harder to adapt. Exercise helps achieve significant gains in mental clarity, coordination and even raise IQ points.
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Reward yourself with a point and feel good about what you do with a workout designed to supercharge your body. The 1000 point, total body workout will see you take to the air as well as command the ground.
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The body is made up of two basic sections: upper body and lower body. Physical power emerges by forging a better synchronized connection of the two. The Achilles workout aims to help you do just that through a series of routines that will make you feel you’re working hard.
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The floor is lava! Whatever you do, don’t stay grounded. The Airborne Workout is a non-stop action and an at-home cardio routine that will work your entire body and challenge your aerobic capacity. Take to the air to give wings to your performance afterwards in any kind of sporting activity. This is a workout that uses your bodyweight against you, maximizing the impact on your muscles for some pretty spectacular results.
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Lower body strength, explosive moves, agility and grace are all part of the Amazon’s armory of skills. This is a workout that pushes you from one peak to the other as successive exercises target muscle groups, making different demands on each one. Learn to combine different fitness attributes and seize control of your body.
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Also known as “The Belly Burner” workout this is designed to make you lean and mean. You will work up a sweat doing it. Your body will feel numb, your lungs will feel on fire and you will feel like you’re being put through your paces. But … you know it’s worth it, and you’re doing it for bacon. How cool is that?
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The only time a borderline workout can be improved is when it involves two lines, instead of just one. Now I know you think things cannot get any better but trust me, the moment you have two lines on the floor to deal with, the intensity of the workout changes completely.
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Boy, that escalated
Vol 1
There are days when all you want to do is empty your mind and then ‘empty’ your body into an activity that simply works you physically until you’re done. Well, look no further than this workout for that. It may not appear very challenging at first glance but you will find that it presses all the right buttons.
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At the core of every great athletic performance lies a strong core (pun unintended) and great cardiovascular conditioning. While aerobic performance determines just how much oxygen in each breath you take is really absorbed by the lungs and transferred into the bloodstream to be taken to the organs that need it, cardiovascular fitness is the ability of the heart and lungs to get all the blood circulating quickly enough through the body to supply oxygen to the organs and tissues that need it most. The Cardio & Core workout puts your body through its paces testing your core and challenging your cardiovascular fitness. All you have to do now is supply the great athletic performance.
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Getting that chiseled physique requires patience, perseverance and the ability to put in the time one day after another. Chisel, of course, is the workout that’ll help you do all this. A combination of aerobic and strength exercises it works all the major muscle groups so that your body keeps on changing the way you want it to.
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When things get up close and personal your body is the only thing that keeps you alive. The Close Contact workout transforms you into a living, breathing fighting machine. The moves are biomechanically optimized. The results are a workout that pushes strength, speed, power, agility, coordination and control. Not quite the perfect workout but darned close.
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Stay glued to the ground and see just how much you can challenge your body. This is a set of exercises that takes a traditional routine and gives it an extra spin with a real challenge. Because of that it forces your muscles to work in unfamiliar ways that make it totally challenging.
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A coffee break is always great, especially if your day starts with one, which then doesn’t quite make it a break but there is certainly coffee involved. Add some movement, throw in a little need for balance and you’ve got yourself the kind of workout Kung Fu legends are made of. Fill your cup almost to the brim and you’re beginning to get into the Jedi zone. The Coffee Break workout may not look that challenging at first glance but try it out with a cup that’s filled almost to the brim and you will find it takes incredible and muscle control to prevent it from spilling. Exactly the kind of balance and muscle control that allow you to move with the sureness of a panther and the speed of a snake. Now go get that cup of coffee.
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On those great, exceptional days when you leap out of bed with a fire in your belly and a song in your heart you know that through physical training you “forge your body to the fire of your will”. Every other day you just need to purse your lips and get on with it in a workout that’ll work for you. Well this is the one for those unexceptional days.
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This is the perfect workout for those days when you’re not sure what to do and know you really need to do something to workout. Use it as a filler, a routine, the go-to work out when you have nothing else to fire you up. At ten reps per exercise there really is no excuse not to do them.
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Building up speed relies on forcing muscles to undergo a few adaptive changes. There are two parts to becoming lightning-fast, the first part requires developing the muscle structure itself, increasing the number of neurons and developing fast-twitch action fiber. The second part requires strengthening of all the supporting muscle groups and tendons that help major muscle groups perform. The DASH workout is designed to help you develop both. Each exercise is performed at full speed.
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What if you could transform yourself into the kind of physically capable person you want to be? How would you rewrite your DNA? This is a workout that helps you explore the possibilities lying at the boundaries of your capabilities.
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You have two arms which means you will be experiencing twice the joy as the Double Up workout uses the rapid motion of the arms to also challenge the core and abs and even your glutes and quads and hamstrings. The amazing thing about the connected body is that the upper body powers the lower body so strong arms help you run faster, longer and the lower body powers the upper one so that strong legs help you punch harder.
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Pyramid workouts are great because they work overlapping but separate systems in your body. Your cardiovascular, anaerobic and aerobic systems are worked here which means that you also get to build up some serious endurance.
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Instructions: After each set you eliminate the last exercise off the following set, the goal is to do enough sets to get to doing nothing. Yay!
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There are some days when all you want to do is go through a workout where you do not have to think much, or concentrate hard. You take yourself out of the picture and let your body do its thing. The Extractor workout is just the thing that will do that for you.
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Everyone wants to get their body to the point where the muscles just ‘catch on fire’ and they become a smooth blur of movement. The Flashpoint workout helps you do just this. Based on martial arts combinations it activates all the important muscle groups plus supporting muscle structures for a truly holistic workout.
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Even bad girls need to work out and our Frost routine, true to form, is a little bit of a killer. It’s there to make sure that every part of your body can be called upon to play its role when needed. Now, stay frosty.
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Whether on-screen or off it a Gamer needs to have some sound core stability and strength and the ability to control his body to the max. This workout is a pretty good place to start for those qualities.
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Strong legs play a pivotal role to releasing the power of the upper body. This is a workout for those who really want to have legs of steel. Tips: For maximum gains keep your body upright and centered over your feet during all hopping exercises.
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In ancient Greek mythology, Diana was the goddess of the hunt and she was fit enough to run with her hounds and take down stags. The Huntress workout may not quite put you in the same league but you will definitely notice a change if you keep it up for a while. It is a whole body challenge that also pushes against the limits of your circulatory and breathing systems.
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While you may never, ever be able to go beyond infinity you will be able to feel the journey as you put your body through its paces. The Infinity workout is designed to help you free your body as you strengthen all the muscles you need to help your movements flow.
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Some workouts are just designed to put emphasis on “work”. Without work there can be no change. Without change there can be no improvement. And improvement there shall be with the Jacks Pyramid workout. ‘Nuff said. Make it harder: Reduce rest time between sets to just 60 seconds it will challenge your aerobic performance and muscle recovery times.
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If you want to move fast, change directions quickly, fight with devastating effectiveness, then you need to either relocate to a planet with a lower gravity or reduce the mass of your body, effectively making yourself lighter. The Make My Day workout does just that, by making you feel lighter. Successive exercise spit your bodyweight against gravity and you end up gasping for breath. This is not suitable for beginners. Then again if you got reading this far, you’re most probably not a beginner.
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You know that feeling when all you want to do is sit at home watching something on TV? The world outside has ceased to exist but that doesn’t mean that your drive for fitness needs to go bye-bye. Quite the opposite in fact. Here’s a chance to turn that sofa into your playground making the night-in movie your fitness aid. If you want to have your cake and eat it, this is the perfect way to start. So indulge, watch that film and chill at home and don’t forget to make your reps count. Tips: This is a great tendon-strengthening, low-key workout. If you really want to test yourself cut down the rest time between sets to 30 seconds and get ready to feel some serious burn in your tendons.
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The ninja, legendary assassins of the night were possessed of great lower body strength and agility. This is a workout that aims at the muscle groups that give you both these qualities. Tips: When performing side leg raises lean towards the leg you raise rather than leaning away from it. This increases the tension on your lateral abdominals and promotes greater core strength and stability.
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Valhalla is a place where the gods don’t just drink and revel but also train and fight. The Wrath of Odin workout is for those ready to prepare for that kind of ‘revel’ by punishing their body. Good for the soul and probably the closest you get to feeling like a Norse god. Make it harder: Clear the floor by at least a foot when performing jump squats.
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A walk in the park will never be better for you than when you also get some exercise along with your hefty dose of the sunshine and fresh air. The A Walk in a Park workout is perfect for productively filling in your Summer downtime, working up a little sweat and feeling like you’ve escaped to nature, at least for a while. The workout is light but then again you’re walking, it’s a park and it should be Summer, or at the very least a sunny day. Enjoy it. Make it harder: Go faster. Try to beat your own time for each set. Be warned. You will get stares.
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Nothing wrong with some pie as long as you get to earn it first. This is the workout that helps you do just that. Go and get ready to save the world, earn yourself some pie. Tips: When you perform planks with rotations make sure that you turn your body completely sideways. Lightly tense your lower abs by exhaling to help stabilise the abdominal muscles and bring the lower abs into play.
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You know when you use to have pillow fights when you were a kid because you thought they were cool and your parents used to step in and break them up and tell you they weren’t? Well, guess what? You were right and your parents were wrong. A good ol’ fashioned pillow fight is the coolest way we know to get the blood flowing through your body, work some great muscle groups and, even, work up some sweat. This workout should be taken straight to your parents with an “I told you so” note. One small not of caution, should you get over-enthusiastic you may want to rethink the decor of the room you’re exercising in. We are speaking from experience when we say that vases and small porcelain figurines do not enjoy a natural lifespan with this exercise routine in action around them.
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This is an aerobic workout that develops strength, flexibility and balance. Do it every time you want to top up your abilities in these three areas. Tips: When performing lunge kicks keep your body as straight as possible and bring your foot up to your hand, not your hand to your foot.
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Move faster without stressing your joints with the Quicksilver workout. It helps you develop muscle stability and mobility almost by stealth, its exercises are perfect for that indoor workout on days when you have a sofa handy. Make it harder: When marching breathe out every time you raise your knees and slightly tense your lower abs, activating them.
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Rebels acknowledge no rules which means they have to be ready for anything. Our Rebel workout prepares you for almost anything. Its combination of static and ballistic exercises puts your body through its paces in a way that says “I am really preparing to break the rules”.
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Getting your muscles to the point where you can practically feel the heat coming off them gives the sentence “going for the burn” an entirely new meaning altogether. The Roaster workout helps you attack some major muscle groups again and again from one exercise to another, varying the load, movement and intensity while still engaging the muscles. You will feel your body’s temperature rise and you will feel the burn and after it’s all over you should feel positively roasted.
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Rogues set their own rules which means they are self-sufficient, in control of their world. The Rogue workout builds strength where you need it so that you can make your body do what you command it to. What rules it then gets to play by is entirely up to you. Make it harder: When performing jump squats clear the floor by at least a foot increasing the load on your quads, glutes and calves and maximizing the benefits of the exercise.
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Run, you clever boy
Vol 1
Doctor Who fans will know that the moment you have to run you need to rely on limb speed and aerobic capacity. Well this workout helps you develop both. Tips: This is a running work out so perform the high knees as high and as fast as possible and use the ground exercise to recover.
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Shieldmaidens fought in battle and often led their own men. To match a hardened warrior, armed to the teeth and bristling with muscle you need more than just strength. You need fortitude, some killer tendon strength, agility and a core of steel, oh, and as much upper body strength as you can muster. The Shieldmaiden workout is designed to take you through your paces, give you a little of what you need and a lot of what you want (or is it the other way around?). Either way, you will definitely come out tougher at the other end of it.
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Good balance requires a strong core and great supporting muscle groups. The Star Master workout is designed to help you develop the kind of balance that marks exceptional athletic performance and the kind of badass muscle control that warrior-types achieve. Instructions: Tap each point clockwise for 3 minutes then switch sides and tap each point counterclockwise with the other leg for 3 minutes - 6 minutes in total.
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Exercise is designed to allow us to do one thing in particular: be the best version of ourselves we can be. The Altered Carbon workout is (with a knowing reference to a popular sci-fi book) designed to help you improve yourself, augment your capabilities and become ...well, a new improved model of you.
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Bat Out Of Hell is a quick, pacey workout that delivers a high burn through just three exercises. The alternating load on the muscles as you go from one to the other ensures that you get to recover on the fly as muscles are alternatively used in a concentric and eccentric way. Go for EC for that extra burn deep in your lungs and you know that you are doing it right.
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When you’re ready to move your chops, cook your goose and face some high stakes, you’re ready for our BBQ workout. When all the cliche references are left behind you’re left with a workout that will really put your body through the motions until you really feel cooked.
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A fast, energetic, cardio-pumping workout helps work up a good sweat, get your body moving and burn up some calories. The Big Bang workout does all of that but in addition its switch from speed to strength also challenges the muscle control you have over your body. This is perfect when you want to exercise but are not sure what you want to do but still do not want to feel cheated out of a good work out.
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If you are looking for a full-body workout that will get you into the sweat zone fast and help you build up speed, endurance and overall body strength then Body Mod is exactly what you need. Bring your knees to waist height when doing both March Steps and High Knees, go for height on Jump Squats and reduce rest between sets to EC levels and what you have is a powerful weapon you can use to unlock the potential of your own physical abilities.
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Combat and cardio were made for each other which is why Cardio Combat pushes all the skeletal muscle fast-response buttons, overloads your respiratory system and screams for you to do it with EC straight up, no debates. It’s a high burn workout. It will streamline your muscles and you will feel the difference.
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When you need a high burn that will make your heart race and your sweat run you can do no better than Cardio Demon. It is fast. It is powerful. It is unrelenting in the load it places on your muscles. Stay on the balls of your feet throughout each set, never letting your heels touch down and you will feel the burn even more. Go for EC and remember this is pushing you to new levels of performance.
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Cardio Drill is fast, energetic and designed to test your VO2 Max capacity and open up your lungs. It’s perfect for those days when you don’t really want to have to think too hard about your exercise routine but still want it to push the envelope of your performance. Raise your knees to waist height when you perform High Knees and try to get it done with EC for that extra, performance-enhancing burn.
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Because we are grounded by gravity and can neither fly nor levitate our legs power everything. We use them to jump, run, walk, stand and fight. The power of punches and how hard we can push, twist and swing requires good leg strength. The Cardio Fire workout works your lower body, recruiting secondary as well as primary muscle groups and tendons to give you more power in your future physical activities.
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There are times when you want to workout and barely have the energy to get going. For those times the Cardio Light, will get you buzzing in just the right way. Designed to get your body going and your heart thumping without pushing you too hard, this is just the kind of go-to workout you go to, when you’re low and really need a pick-me-up.
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Cardio Melt will not necessarily melt your heart but do it fast enough and it will certainly feel like it’s what it’s trying to do. The workout leverages tendon strength and fascial fitness to create a fast-paced, energetic routine that will help you maintain the physical edge you know you need. Try being on the balls of your feet throughout every exercise for an additional challenge to your calves and core.
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Caterpillar-Butterfly
Vol 2
If it’s fascial fitness you want and powerful tendons, then the CaterpillarButterfly workout will be a transforming experience. By throwing the body about like it has no mass and gravity has no meaning you will experience the exhilaration of total control and the sensation of power being amplified.
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Everyone deserves a fresh start and the Chapter 1 workout gently eases you back into the fitness groove without forcing you too far from your comfort zone. It works all the major muscle groups, raising your body temperature and it even works you aerobically to some extent, giving you a workout that’s a sound foundation to build your future fitness needs on.
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When you’re being chased you need to run. Your body requires strong muscles, powerful tendons, a cardiovascular system that will really get your heart pumping and your blood flowing to all the right muscle groups, plus you need your aerobic performance, your VO2 Max volume to be as near as optimal as possible. Chase does all of that, plus, since the difference between chasing and being chased is separated by a hair’s breadth, it really prepares you for the times when you will need to be the one doing the chasing.
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The Chimera workout is a mixed beast of a fitness routine. It uses a complete set of exercise to challenge tendon strength, activate muscles, push the cardiovascular system and make the core stronger. The only thing that’d make it better is your doing the entire routine at level III, twice.
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Getting that chiseled physique requires patience, perseverance and the ability to put in the time one day after another. Chisel, of course, is the workout that’ll help you do all this. A combination of aerobic and strength exercises it works all the major muscle groups so that your body keeps on changing the way you want it to.
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Cossacks were light on their feet and had such famously strong legs that they often seemed to fly above ground in battle. Cossack, as you might have guessed, focuses on the lower body muscles to deliver a powerful, targeted workout that will supercharge your muscles and help increase your strength. Raise your knees to waist height when doing March Steps and don’t forget to pump your arms.
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Turn your body into an instrument you control at will with the Danger Zone workout. This is both a ballistic and core strength workout focusing on increasing performance because, you know, you really may need those skills when in a tight spot, you know...Danger Zone.
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Burpees are your body’s fight against gravity. The more you fight, the stronger you get. The stronger you get the more you do. The more you do the higher you fly. The..., you get the picture. Death by Burpees will not kill you. So, it will make you stronger.
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Double Dash is a strength workout that alternates the load to the muscles between concentric and eccentric movements, mid-level impact and high impact. As a result it challenges fascial fitness and helps develop the kind of explosive power that transforms your physical performance.
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Ender is a full body workout that uses a series of standard exercises to challenge specific muscle groups and deliver a near total-body training experience. If you are into body sculpting. If it’s important to you to have control of your body and feel its strength and power then Ender will deliver just what you need.
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Some workouts are chosen and some workouts choose you. If you’re doing The Heist workout you will see what that means. There is an overlap between anaerobic and aerobic work, concentric and eccentric muscle movement and isometric core work when you’re already tired. Of course you know what you need for Heist, right? Great speed, splendid reactions, stamina, strength, focus, a little aerobic capacity and excellent recovery time. Get in. Get Out. What can possibly go wrong?
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Hell Diver is a high intensity workout that will raise your body temperature and get you into the sweat zone from the very first set. Bring your knees up to your waist each time when performing High Knees and make sure you pump your arms as you run. Jump as high as you can in Basic Burpees, going for height and the extra load on your quads.
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For days when you need a light, fast, energizing workout, Hell Raider delivers the goods. It won’t burn your lungs, desiccate your body or make your muscles scream but it will get your body moving, your heart pumping and your lungs working which is always a win.
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Hightail lives up to its name with a lot of march steps, high knees, jumping lunges and jump knee tucks. Despite all this it is still a Level 3 workout which means beginners can still do it, provided they can take a little high impact exercise. It is designed to get you into the sweat zone from the very first set and then, yeah it totally keeps you there.
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What if your body weighed almost nothing and gravity could be defeated? The Kitsune workout helps you learn to move your body like you totally own it. Its combination of combat moves, jump knee tucks, lunges, squats and jumping lunges help your muscles develop the kind of resilience to fatigue that make you happy to live inside your body.
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Livewire is a fast-flowing, high burn workout that’s accessible and yet delivers a very targeted, total body training experience. You know you’re going to sweat on this one plus it will challenge your VO2 Max level.
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The Mutiny workout is inspired by the frenetic energy of a mutiny but its push on aerobic capacity and total body strength may well signal a mutiny in your own body as your legs refuse to obey you and your lungs scream at you to stop. Well, maybe it’s not quite as bad as all that but it is designed to put your body through its paces so you will most definitely feel it. Whenever large muscle groups are made to move fast they make tremendous demands on aerobic capacity and that’s when you start to condition your body to move to work even though it’s tired.
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Off The Grid is the kind of workout that prepares you for what happens when the Zombie Apocalypse arrives and you have to run, climb, duck, carry heavy stuff and fight. It’s a high-burn full body workout that recruits all of the major muscle groups for a challenge you feel right from the first set.
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Power Run uses two seemingly simple exercises to help you push your performance levels both in terms of endurance and strength. Despite the seemingly limited exercise set the workout targets every major muscle group and pushes your VO2 Max ability to the limit as it raises body temperature and gets you into the sweat zone within the first set.
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Reboot your body, mind and spirit with the Reboot workout designed to get you moving, your arms and legs pumping and your heart thumping. If that sounds like a lot of hard work it is because it is exactly that. The alternating fast/slow tempo segments work the muscles both ballistically and isometrically, forcing your body to work even when it should be resting which means the muscles are truly tested. Dive in and feel the benefits.
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The Scorcher is a high burn full body workout that alternates the load from the muscles to the lungs and back again. Obviously all muscle activity requires good VO2 Max performance but larger muscle groups need more oxygen to function while smaller ones help maintain that familiar recoveron-the-fly feeling that comes with high-burn exercises.
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Not every full body workout need to try and push you to the very boundaries of your performance. Sometimes you need to have one that gets your body moving, helps you maintain your fitness levels but you can still walk straight afterwards and have enough energy to go to a party. Watch me is then the perfect choice for you.
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Action Time Workout is, essentially, a supercharged burpee but with double the pain you get double the benefits. Keep your body straight during planks and don’t drop down during planks and their transitions. Your ultimate goal is to keep the plank throughout never dropping down to your knees... even though you will really, really want to.
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Ants In My Pants lives up to its billing because you literally have zero downtime here. With exercises that flow from standing up to floor and back the workout uses Jumping Jacks to jack-up the pressure pushing not just your calf muscles to the limit but also your VO2 Max. Remember your heels never touch down during Jumping Jacks and your fingertips meet at the apex point over your head. Master it!
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You need, maybe a couple of minutes in total and a tiny space to stand and you have got yourself an awesome cardiovascular workout that will get your body going and your heart revving. Anywhere Cardio is a light, fast workout that’s perfect for those times when time, space and even focus are in short supply. Have it on your horizon and you will never be stuck for a workout when the odds are against you.
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Basic training provides a firm foundation upon which we can build a stronger, fitter physique. Back to Basics is a workout that is, to all appearances, easy. Yet it works a large number of satellite muscle groups that engage when we are performing complex athletic moves. By raising the bar at this very basic level, this is the workout you need to turn to when you’re contemplating getting fitter and you ask, “How can I start?”
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Difficulty Level II workouts play an incredibly important role when it comes to fitness. They keep us revving when we don’t really want to exercise hard. They provide great workouts for those difficult transition periods when we are beginning to level up and they help recuperation. Burn & Build does not disappoint. It does all of these things and it does them really, really well. Use it wisely and it will serve you well.
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When it comes to being busy none of us has a lot of time which is why it is so important to train smart as well as hard. The Busy Bee workout makes sure you get everything you need in an intensive burst of activity that moves the entire body, challenging almost every muscle.
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Focus on fat burning and chisel your core with the Cardio & Core Burn Workout. You will get sweaty without ever leaving the comfort of your own home. Go as fast as you can through the circuit until the finish line, the plank. Hold the plank for as long as you possibly can - a minimum of 20 seconds.
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Cardio Fix workout is perfect for when your are short on time, recovering from an injury (or a hard workout) or just getting into circuit training cardio routines. It’s perfect for beginners. Get your heart rate up, your blood flowing and sweat pouring with the Cardio Fix Workout! Keep moving until the circuit is done, don’t take any breaks between exercises - go through the circuit as fast as you can for maximum results.
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If someone urges you to get to the chopper you know it ain’t going to be easy. For a start just calling it “chopper” means you’re in a tight spot with time running out and the hordes bearing down upon you. Plus you’re probably out of ammo and have nowhere to hide either. Good thing the Get To The Chopper workout is here to help you get fit enough to make it before they get you.
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Take your cardio to the next level with the CODA workout. It has the best of everything and it has the worst of everything - catch your breath and dare it again! Who Dares, Wins.
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Combat HIIT Express
Vol 3
Side kicks and straight punches are the body’s go-to weapons of mass destruction. They’re also a great way to harness physical power, build coordination, improve balance and generate greater strength and speed. Combat HIIT Express, as the name suggests, takes you through basic punching and kicking routines at high intensity. It will make you fitter, stronger and more efficient in the way you move.
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A difficulty level II workout can still deliver solid physical performance benefits, even to advanced fitness athletes if it is performed at Level III with EC and that’s because, like each workout it challenges the body differently forcing a new adaptation response which means it helps you get fitter regardless. Plus this is a workout which can be performed by anyone at virtually any level of fitness which means it is also a good challenge to have on your horizon.
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Expedited delivery is zippy and even the floor exercises are designed to put a load on muscles ans tendons that are used in the rest of the workout. That makes it a challenge to get through without a groan 9or two) which means it will work to bring up your body temperature and put you in the sweatzone, fast.
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Life is meant to be spiced up which is why Extra Spice is a total body workout that comes with the usual focus on form and quality of movement through every set.
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Exercise is one of the best ways to get an instant mood boost. This quick and easy workout is just what doctor prescribed. Go flat out throughout the circuit, it’s going to be worth it!
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Fresh Start is the kind of workout you should be looking at if you’re getting back into training after a lay-off due to injury or other circumstances. It’s light, it’s fast, it’s energizing and it will help your body remember how it should move.
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It’s always hard in the beginning but if you stick with it, in the end it’s all worth it. The Genesis workout is pure fire, it will break you to remake you. Bear with it, give it your all, persevere and, once you conquer it, nothing will ever feel like too much to overcome. This is how toughness is nurtured and how iron will is forged. Keep moving, as fast as you can until the time is done, catch your breath and do it again. Bring your knees up as high as you can, as far in as you can and don’t forget to breathe!
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This workout is perfect for when you just need to - Get It Done. It will challenge your lungs and work your core without overtaxing your system delivering just the right amount of burn, at the right time. It’s fairly easy to follow, there are no complex moves, but it will work your entire body nonetheless. Keep your arm up throughout the second row and keep your elbows pointing forward during bicep extensions - don’t drop your arms down, for maximum results.
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As the title suggests - this workout helps you develop grit and grace through endurance and agility exercises combined in a single circuit. Keep your pace steady during jumping jacks, speed up and go all out during pacer steps and mind your form during squat hold, deadlifts and side leg raises. Do half of the reps on one side first and then do the rest on the other.
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Exercise creates physical stresses in the body that trigger the adaptive response that changes us physically. The pathway through which this change happens requires hormone signals that activate specific cellular mechanisms. The Gut is a workout that sets you down the path to help your gut bacteria help you get fitter, stronger and healthier.
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Be your own hero - write your own story! The Hero workout will help you feel stronger, more confident and more in control of your body and your life. Bring your knee all the way to the floor when doing lunges. Go flat out when performing high knees.
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In Homemade Hero you rest by training your core, which means that during the more active part of this HIIT workout you really need to up the intensity and get the numbers in, even if it means reducing the quality of your form. The benefits are stronger, leaner muscles and an aerobic system that will let you catch the bus every time you run for it.
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When it comes to HIIT speed and rep count are important because they help maintain intensity and it’s intensity that delivers results. So, really, for Huff & Puff as for all of the High Intensity Interval Training workouts you want to start as fast and hard as you can, improve on it after the first set or two and then maintain the intensity by keeping track of the rep count for each exercise. That way you’re really pushing against the edges of your ability and forcing your body to improve.
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Some workouts should come with a warning. The Inquisitor makes some pretty hefty demands in the body’s ability to recruit and then coordinate large muscle groups, fascial strength, tendons and satellite muscle groups in order to generate controlled power. The result is a workout that is definitely not for beginners, but it should be in your exercise event horizon.
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Combining a number of gravity-fighting moves and combat moves Into The Fire is a workout designed to challenge strength, endurance and coordination. This is a difficulty Level IV workout which means it’s not really suitable for those who are new to fitness or for those coming back in from a long lay-off, but it should definitely be on your horizon.
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There are a few things you need to get lean: a high-burn workout that will work large muscle groups, force you to use up a lot of oxygen and get you into the sweatzone fast. Exercises that keep on applying a load to your muscles. And a combination that forces you to recruit a large number of muscle groups. Lean and Mean combines all that. You now just need to power through it. Maintain perfect form.
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Earn Your Lunch is a quick but intense workout you can literally do before your lunch (or during your lunch break). The best part? You will only need 10 minutes in total (including breaks!). It’s guaranteed to make you work for your meal. You can go at your own pace but - if you can and the environment allows it - go flat out!
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If you want to move fast, change directions quickly, fight with devastating effectiveness, then you need to either relocate to a planet with a lower gravity or reduce the mass of your body, effectively making yourself lighter. The Make My Day workout does just that, by making you feel lighter. Successive exercise spit your bodyweight against gravity and you end up gasping for breath. This is not suitable for beginners. Then again if you got reading this far, you’re most probably not a beginner.
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If you’re ready to test your lung capacity, aerobic fitness, recovery rate and endurance then welcome to The Nix workout. Moving large muscle groups, explosively, many times is a guarantee to use up any on-board fuel stored in the muscles and the bloodstream and activate the Krebs Cycle to give you a satisfying burn. This is a difficulty Level V workout which means that it’s not really suitable for beginners. But it is definitely the kind of workout you want to own some day.
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You know that the moment you get a workout called No Surrender it’s really a challenge because surrender is what you’d want to do. Resist the fatigue that’s designed to build up and maintain your output throughout each set. This one’s all about the intensity.
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One minute is all it takes to hit all the right muscle groups if the intensity of the workout is high enough. The One-Minute workout demands that you go flat out during each of the exercises, minimising down time as you transition from one to the next. While it may not be a truly hard workout it is, nonetheless one that will push all the right “get fitter” buttons.
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Overkill is a high-load, fast-paced workout that needs you to minimize the transition downtime between exercises and make your body flow as you go from one to the next. This loads your muscles, lungs and cardiovascular system, gets you into the sweatzone fast and challenges your VO2 Max performance.
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Hyperload your muscles and then try to keep your balance! It’s a lot harder than it looks. This workout is not just challenging (and extremely effective), it’s also a lot of fun. Take a jump over the rainbow and see how you fair. You can change legs during balance hold halfway through or you can change sides at every set - it’s up to you!
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The Party Time Workout is perfect for recovery or as an active rest day routine. Get more out of it by picking up the pace and going through the circuit as fast as you can.
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The Permission Granted Workout is a full-body beginner-friendly routine for all fitness levels. It is a high burn workout with core and abs finish. During the circuit, focus on form rather than speed. Bring your knees to your waist when doing high knees and bring elbows in line with your shoulders when performing W-extensions.
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The Pouncer workout will work your abs but it won’t neglect the rest of your body. It looks deceptively easy and with just two alternating, time-based exercises you’d be tempted to think it is. The Pouncer has a bite however that begins to make itself felt after the first set. Treat with care. Come back to it often.
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Power Burner is a Shao-Lin workout that uses specific upper and lower body muscle groups and a little bit of impact to deliver a fascial fitness routine that helps with the body’s natural elasticity and agility and helps build up explosive power. Its difficulty level is deceptive. Do it fast enough and with complete range of motion in each exercise and you have a fitness routine that will get you into the sweatzone fast.
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Pump & Burn is the workout you go to when you feel too tired to workout heavy. It’s designed to be fast, light and energetic. It will keep you revving when you do not want to rev. Perfect for streamlining your body it has a strong aerobic component that will help you improve your endurance. Master it. You know you want to.
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Sometimes you just need to HIIT it QUICK! Go flat out, de-stress, take over the world - you can do this! It has it all: cardio, combat, abs and core; all combined in one bad-ass workout. Keep your body straight while holding the plank. Don’t drop your arms when transitioning from punches to squat hold punches.
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Lower body work utilizes many muscle groups and requires a lot of coordination. It also burns significant amounts of oxygen to power all this. The Rambler is an HIIT workout designed to help you burn hot fast. Go for maximum rep count in each exercise in the allotted time and try to maintain the count throughout each set.
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Rascal uses two exercises in alternating load mode to give you a fast, energizing, workout that delivers on effort and sweat but doesn’t drain your energy banks. On a busy day when you might have to choose between a workout and staying fresh and sharp for that all-important meeting Rascal is just the thing you need.
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HIIT exercises up your fitness level, improve VO2 Max and help you get fitter, faster. The Rectifier workout targets your whole body. Like every timebased workout reps and intensity are more important than form so you really want to try and get as many reps in for each exercise as you can and not drop your performance level as you go through the sets.
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Get back on track with the Reviver Workout. It’s an accessible HIIT workout ideal for when you are sore or in recovery but still need an exercise fix. Keep your arms up during bicep extensions and tighten up your core during planks.
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The Rewired Workout is hard enough to get you working but not too demanding to make you regret it. If you feel it’s time to shake off the cobwebs and give your system a full defrag - this is the workout for you. Keep your body straight during planks and go full out during jumping jacks.
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Combat moves when coupled with callisthenics produce an interesting challenge: muscles have to work ballistically and with resistance which means the dynamic range of motion is challenged both ways. Ricochet provides a workout that will tire you out faster than you expect and will challenge your conditioning. Then again that’s what you’re here for.
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Work on your cardio, balance and coordination with the Siren Workout. Focus on form and on controlling your breathing throughout the circuit. Once you’ve done jumping jacks, try to to take even, deep breaths as you do the exercises that come afterwards. Finally, when performing side leg raises raise your leg past your waist and change sides with every repetition.
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Work your cardio and upper body at the same time with the Storm Workout. Keep your arms up throughout the top sequence and go flat out when doing jumping jacks to get the most out of this routine.
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Get your body into the Super Burn zone with this workout for guaranteed super sweat! Go as fast as you can and try to hit the same number of reps every time you complete each exercise. Keep your arms up throughout the second row of exercises for Extra Credit and aim for a minimum of 10 basic burpees (no push-up) per 20 seconds each time to get the most out of this routine. Catch your breath and repeat!
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Every now and then you really feel like a “reset” HIIT session, the kind of session that will superheat your muscles, make you sweat hard and leave you feeling totally wiped out afterwards. There are good reasons for sessions like that and they have to do with levelling up. Bring your knees waist high during High Knees, sync your arms and legs, and try to get in as many reps as possible in each 20-second segment. Even done once a month this particular HIIT workout will deliver tangible benefits in overall physical performance.
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If you’ve been a diehard Shao-Lin fan from the very first day and have managed to do each one of our 999 workouts while balancing work, life and sanity we bow before you because you are, by now, truly superhuman, which means you’re truly deserving of our 1000th offering. The Superhuman workout hyperloads almost every muscle in your body and then demands extra work from those tendons that power your supportive muscle groups and posture.
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Sweat Zone totally lives up to its name by using all of the body’s major muscle groups in strong, dynamic movements and, in the process, utilizing a number of satellite muscle groups. This is a difficulty Level IV workout so you have been warned.
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We were made to walk and we were made to run. This means our body loves it when we work out the muscles that allow us to walk and run which is why Walk, Run Repeat is a workout that will make you feel good after you’ve finished.
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Agility, flexibility and dexterity are a combination of body and mind. Your body will move well only when your mind has the necessary internal modelling to guide it. The White Rabbit workout helps you develop all of that which means you get to build up all those physical skills necessary for better body control.
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The Zone workout is our classic HIIT with just the right amount of burn to get you sweating but not enough to knock you out (it includes active breaks). It’s perfect if you are looking to hit your abs and core and get your lungs a good run for their money. Classic, simple and to the point.
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Action Hero is a strength and tone workout that will also challenge fascial fitness, spine flexibility, core stability and the endurance of your quads. Go as high as you possibly can with each jump squat and move your entire body behind each punch by swiveling on the foot of the arm you are punching with each time. It starts easily enough but the load just keeps on building up.
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The Anywhere, Anytime workout is perfect for the times when you need a workout you can do anywhere, anytime. Deceptively simple, it challenges the entire body in a series of exercises that test muscles, tendons and ligaments. Perfect as a maintenance workout when you’re in between harder ones plus exactly what is called for when you’re getting back into fitness after a lay-off.
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There are those days when you really need to feel alive. To do that your body temperature needs to rise, your lungs need to start working a little harder. Your heart rate needs to go up and oxygenated blood needs to flow faster through your body supplying necessary fuel and nutrients to your muscles and brain.
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Better Than Nothing
Vol 4
Better Than Nothing is a high-burn workout that utilizes the body’s large muscle groups to create a large oxygen demand. This forces the heart to pump harder and the lungs to work more. It helps improve VO2 Max performance, gets you inot the sweat zone and, most importantly, helps you become fitter, trimmer and more in charge of your own body.
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If you’re really pushed for time, have low energy levels, feeling fatigued after a busy day or just want to dip your toe into the cardio workout world then the Bitesize cardio workout is perfect for you. It will push all the right buttons, won’t exhaust you, drain you or leave you feeling anything more than energized and craving for more.
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A workout designed to make you sweat can be called nothing other than Blaze. This is a high-burn, total body cardiovascular and aerobic workout that will test your VO2 Max and your body’s ability to recover from a metabolic load.
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When you’re born to run nothing can hold you back. Born To Run is a high burn cardiovascular workout you can do at home. It will help you build your running muscles, improve coordination and develop a more efficient cardiovascular system.
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I’m Going To Be Brave Today is a combat skills based workout that asks you to perform a series of open kinetic chain exercises. These will, in turn, change the way you move your entire body and feel about it. Science shows that combat moves affect everything, including your IQ. That’s not the best reason you should pick up this workout, however. The best reason is because combat skills workouts help you truly control and own your body and your body is where you live. It needs to be yours.
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A full body workout that will make you feel alive without draining your batteries? The Bright and Beautiful workout delivers just that. It awakens muscles, rekindles form and reinvigorates ability without making you feel you’ve got nothing left to give.
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Some workouts are specifically designed to help you develop a sense of flow. The feeling that your body works along energy pathways that help develop harmony and and aid longevity. Centenarian is a total stressbuster workout, especially if you focus on your breathing as your body goes through the workout it also helps with fascial fitness, tendons and ligaments.
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Combat moves change you inside and out. Chaos is a workout that uses a few basic combat moves and creates a total body workout that will also test your cardiovascular fitness and your aerobic capacity. Pay attention to form when you execute each combat move and make sure you breathe right.
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Courage is a choice and so is doing the Courage workout. A high-burn, large-muscle activating workout that will push your VO2 Max and challenge your cardiovascular system.
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This is what you need from a daily dose of cardio: fast, light movement. A good combination of upper and lower body muscles activated and exercises that work tendons and fascia. The Daily Cardio Dose workout delivers on all of these. It will get your blood pumping through your veins and it will get your lungs working and that is exactly what you need on a daily cardio basis.
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You know the feeling when you’ve been rushing around all day with zero time to yourself? Zero time to help your body stay strong and healthy and your mind stay clear? This is where the Emergency workout comes in. Quick and straight to the point. It will help you address the self-care imbalance in less time you’d need to detail just how hectic your day was.
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Lower body strength allows you to fight gravity and use your body like its mass doesn’t count. Lower body strength is multi-faceted, requiring tendons and muscles, coordination and endurance. Epic Calves delivers what it promises. This is not a hugely difficult workout but it helps you build exactly what you need to gain better control of your own body.
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Every day is a battle. Your future self is born out of the struggle with the present. Gains are made out of effort. None of it is easy, which is why the Everyday Hero workout places you at the core of this struggle and gives you everything you need to win. Three levels to choose from. A highburn, streamline program that works your cardiovascular system and can challenge your VO2 Max capacity. You just know, you have to do it.
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If you were to explore new ground, find uncharted lands and enjoy fresh, new adventures you’d need to be fully coordinated, in charge of your body and your destiny with your lower and upper body in perfect sync. you were to explore new ground, find uncharted lands and enjoy fresh, new adventures you’d need to be fully coordinated, in charge of your body and your destiny with your lower and upper body in perfect sync. The Explorer workout is a step into this direction.
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Good Day is a moderate impact workout that strengthens bones, muscles, tendons and ligaments, promotes fascial fitness and helps you develop better cardiovascular health and aerobic endurance.
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To start the day you really need a workout that will get your heart pumping, raise your body temperature and make you feel good throughout the day. The Good Morning workout will deliver on all these fronts.
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Here and Now is a lower body workout that employs a combination of dynamic and static moves to help your lower body muscles get stronger and more durable. You end up moving large muscle groups so your cardiovascular and aerobic systems will automatically kick in. Time your breathing with your exertions to get the maximum benefits from this workout.
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The link between exercise, sweat and fitness is well documented. License to Sweat is a workout that will definitely raise your body temperature and help you get to the sweat zone from the very first step. This means that your energy expenditure will also increase which makes this a high-burn and streamline workout.
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You really want your workouts to speak for themselves and Louder Than Words is the kind of workout that speaks volumes about who you are, what you can do and what your focus is all about. A high-burn workout that challenges your VO2 Max and works your cardiovascular system, it will change the way you commune with your body.
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If you want to move fast, change directions quickly, fight with devastating effectiveness, then you need to either relocate to a planet with a lower gravity or reduce the mass of your body, effectively making yourself lighter. The Make My Day workout does just that, by making you feel lighter. Successive exercise spit your bodyweight against gravity and you end up gasping for breath. This is not suitable for beginners. Then again if you got reading this far, you’re most probably not a beginner.
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Get your Monkey on! Crawl, jump and kick as if you were trapped under a mountain for 500 years. Liberate your body and your muscles and get back into action. Try to go from climbers to burpees and back to climbers on the fly, with no pauses.
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A fast-moving workout that targets every major muscle group, works your agility and helps you improve your cardiovascular and aerobic fitness without exhausting you in the process has to leave you feeling energized. You’ve Got To Move it! Move it! is just that perfect combination of movement, fun and fitness. Make sure all Jumping Jacks are performed on the balls of your feet so your heels do not touch down.
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Mr Grumpy is a workout designed to make you feel good on the days when you just feel low and grumpy. It activates your muscles, works your cardiovascular system, gets your aerobic system going and, because it won’t drain your batteries, it will only leave you feeling much improved both physically and mentally, afterwards.
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Be your own hero - write your own story! The Hero workout will help you feel stronger, more confident and more in control of your body and your life. Bring your knee all the way to the floor when doing lunges. Go flat out when performing high knees.
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The No-Nonsense workout uses some of the body’s largest muscle groups and then recruits some of the smaller ones to work in a steady, measured way that increases the aerobic load on the muscles as the sets pile up. Perfect as a cardiovascular fitness routine on days when the overall load shouldn’t be too high and perfect as a step-up for those starting their fitness journey or re-starting it after a lay-off.
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A full body workout trains muscles, tendons and ligaments. It helps improve flexibility and balance. It increases agility and challenges aerobic capacity and the VO2 Max limits. No Regrets is the workout you go to so you can begin to level up.
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Bravery is a mental concept, of course. But it starts in the body. In order to be brave we need to feel a little confidence in our own sense of capability. That sense is constructed through successfully completing challenging physical tasks. This makes the One Brave Girl workout a challenge from the onset; though not one that is beyond you. You need to focus.
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You know you’re on a roll when you smoothly flow from standing to floor exercises and back again without missing a beat. On The Roll is a deceptive workout. It looks like it will be easy since most of the exercises don’t require a lot of movement but it is designed to use both the front and back kinetic chains of the body and, as a result, it activates lungs and heart and gets your cardiovascular system going.
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Science shows that combat moves will make you fitter and smarter. Pro Boxer is a workout that will test your coordination, breathing, speed, endurance and VO2 Max. Make sure you bounce on the balls of your feet throughout, adding fascial fitness to the list of benefits this delivers. Although it has an upper body focus, because of the sheer number of punches it doesn’t neglect the power body. Bend your knees to deliver uppercuts and make sure you twist your hips every time you throw a punch.
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Build strength and ability slowly with the Re-gen workout. Perfect for when you’re starting afresh, coning back from a break or recovering from injury. Almost every major muscle group is targeted, but you won’t finish the workout feeling exhausted. Reduced fatigue also reduces the chances of injury and it doesn’t overload the muscles.
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Right Place, Right Time
Vol 4
Right Place, Right Time is a workout that places you in a position to activate your cardiovascular system, work your heart and lungs and get your whole system going quickly. Afterwards you will feel energized and ready to take on the world despite having worked out.
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Being “light on your feet” requires strong calves, stable ankle, knee and hip joints and powerful tendons and ligaments. Good fascial fitness, great balance and the ability to recover quickly from high impact movements. Rocking Around is not a super-hard workout but it hits all the right buttons and delivers some impressive results.
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A full-body workout should make you feel like an ultimate fighter working against the odds, behind enemy lines. As it happens Search & rescue is just that kind of full body workout.
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If you’re new to fitness or if you’re coming back after a lay-off you need to ease back into things with a workout you can actually do. Something I Can Do is a workout that targets strength, cardiovascular fitness and aerobic capacity (VO2 Max). It will help you get your body moving, kick-starting the process of building a better, fitter physical version of you.
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Stay Sane is the workout you’ve been looking for. Designed for days when sanity’s been tested by circumstances it takes your mind and body through a series of challenging exercises that will leave you feeling refocused, refreshed and ready to face the world again; on a more even keel.
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Track & field fitness requires strength, agility, a strong cardiovascular system, good aerobic capacity and great endurance. The Track & Field workout targets specific muscle groups to help load the aerobic and cardiovascular systems and deliver the adaptive response required to help change your physiology from the inside out.
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Occasionally there comes a workout that combines all the body’s kinetic chains, activates the core, works tendons, muscles and ligaments, exercises the body’s fascial tissue, works the lungs and gets your heart pumping and challenges all the major muscle groups in the body.
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What Doesn’t Kill You
Vol 4
You will ask how is it possible for a workout titles What Doesn’t Kill You to be only a difficulty level two workout? The answer is to be found only when you reach the seventh set of Level III. Try it.
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Remember the workout you promised your body to make up for all those times life got in the way of training and exercise? Well, That Workout I Promised is exactly the one. It’s designed to be light and fast, raise your core temperature, get you in the sweat zone but not exhaust or push you to the limit after a few missed workouts. The result is something your body will love, will make you feel good and it will re-awaken all those foundational fitness attributes that have been awaiting this moment to come to life.
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Worth It is a workout that loads all your major muscle groups using a combination of open and closed kinetic chain exercises that include both floor work and high impact. The result is that the workout ends up way more challenging that it first appears. But it will leave you feeling worthy which is exactly why the workout itself is Worth It!
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Bodyweight strength training to build muscle, improve tone, and increase functional power.
Balance & Coordination
Vol 1
A good balance is the result of a strong core, stable tendons and powerful support muscle groups. Balance exercises help develop the muscle groups and tendons needed for developing muscular control, great physical prowess and the kind of body strength that marks true athletes.
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You know the times when you need to contemplate life and need to get in touch with your spirit guide and discover your totem animal? This is just one of them. You get ready for action, look deep inside yourself and unleash your inner beast to help you get through the workout. In the process you discover a new you. Fresh capabilities are unlocked and muscles you probably haven’t used before in quite the same way come into play and ... you transform.
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Endurance is the capability of muscles to work long as well as hard. Like any athletic skill it can be developed. The Bodyguard workout helps you develop the ability to do sustained, high-energy work, long after everyone else around you has dropped to the ground with exhaustion.
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We train because what we really want to do is hack our bodies. Control them. make them vehicles that do our bidding. That’s never easy. It takes time, effort, hard work. The Body Hack workout is a step towards that direction: controlling the body you live in. If there ever was a rinse, apply, repeat formula that produced the desirable outcome, this would come pretty close to being it.
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Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock.
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Boxers have blazingly-fast hands, incredible stamina, focus, strength, perseverance, the ability to compartmentalize pain and great spatial awareness. All of which can now be yours provided you use this workout to remake your body and transform your spirit. Plus, when you next hear the Rocky soundtrack you’ll be able to deservedly throw your arms up towards the sky and jog on the spot (com’on, you know you want to).
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Turn your body into a pillar of strength, capable of almost anything with the Combat Strength workout. As the name suggests the aim is to challenge major muscle groups building up the strength and speed you’d need in a hypothetical combat scenario where all you have is your body and the razor-sharp mind that guides it.
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One of the hardest things you can do is get into a ring and go a few rounds. Beyond the fact that there is the inevitable exchange of blows you are pushing your entire body to the limit with no room to ease off, no matter how much your muscles ache or your lungs burn. As a physical test the Contender takes you through one exercise after another, slowly loading each muscle group and then asking you to exercise even as fatigue tags at you. Well, there is no exchange of blows taking place, so dig deep and feel the burn.
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For those who have played Destiny once or twice, the Crucible is a place where Guardians go to test their skills and cement their reputations. This Crucible is a little different, no skills or armor will be gained by doing the workout but your reputation might well be cemented.
◆ Strength & Tone
This is a simple, alternating, high-burn workout that will leave you out of breath and feeling like you’re worthy of the title of “Epic”. Do each rep to the max and just enjoy the journey.
◆ Strength & Tone
This is the workout for when you want something fast, are pressed for time but don’t want to skimp on quality. Up the intensity just a little on each rep and you can both have your cake and eat it.
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When you’re destined to be amongst the best fighters in the Universe from birth, physical fitness is a way of life. The Spice will make that life long but just how awesome it will be is entirely down to you. Life on the desert planet is naturally harsh. The environment demands strength, endurance and the ability to survive and succeed on relatively few resources. Muscles have to justify every gram of their existence so there is no point having bulk when what you really need is strength. This is a workout worthy of a Sandworm Rider. Designed to build up core strength and dense muscle it’s just the ticket for those whom Shai Hulud favors.
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Gladiators were fierce people. To survive they required good core stability and strength followed by excellent ballistic movement capability. If you’re ready to leap into the arena and battle to the death, for the glory of combat, then this workout is a good way to prepare.
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If you’re a mythical creature that’s unstoppable you need the kind of basic strength and core power that renders you a force of nature. The Golem workout takes you back to basics for a reason. It really helps you take your core fitness to the level you need.
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To escape gravity you need dense muscles and strong bones and nothing gets muscles denser or bones stronger than a hyper-loaded floor workout. Tips: There is little recovery time for each muscle group here so you need to make sure that your muscles get as much oxygen as possible by breathing in as deeply as possible at the recovery phase of each rep.
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If you know your “The 100” genealogy you know a Grounder is naturally strong. A born survivor and a warrior by training. The Grounder workout is designed to help you develop the kind of solid strength you need to survive in a challenging environment. You just need to get through it, first. Perfect for survivalists looking for that edgy training that’ll push them up a level so they can become clan leaders. Plus, this is a heck of a workout for those days when you really want to blow some steam.
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You know just by the name of the workout that it’s going to be a little challenging. A guardian is never needed unless there is something to ‘guard’ which means it is worth fighting over for, which means that you’d better shape up if you want to play this role. The Guardian workout will test every aspect of your fitness.
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“I used to be an adventurer like you, but then I took an arrow in the knee” The Guardsman, Skyrim Just because you had a little bad luck and took that arrow to the knee doesn’t mean your life has to be over. This is a workout for all those suffering from knee problems, looking to change jobs from guarding the city gates.
◆ Strength & Tone
Even a demigod needs to do something to maintain his strength. This is the workout for those who are readying themselves to join the ranks of the Olympian pantheon and have to perform a few labours beforehand. Tips: These are isometric exercise designed to pit one muscle group against another. When you perform them key to your success is having perfect form.
◆ Strength & Tone
Your back muscles are important not just because you need something sturdy to rest upon when you get to bed at night but also because they power all sorts of subtle body movements, from the power of punches thrown from the hip to how well you perform at pull ups and how strong your overhead throw is. The Homemade Back workout targets all the major muscle groups of your back without forgetting some other, equally important parts of your body.
◆ Strength & Tone
A body does not get strong and lithe without work. It takes sustained work that targets many muscle groups to get the kind of results that turn heads and the Ivy workout is designed to make a lot of muscle groups work together for faster results. Not that time is the issue here. Effectiveness is and the results speak for themselves. This is a workout that simply asks you to develop power and strength with grace.
◆ Strength & Tone
Legs are what you need to use when you want to run (from zombies, werewolves and vampires, for example) and they’re also kinda useful in everyday life because we still walk to get to places. This is a workout to help you make them strong and capable of performing at will.
◆ Strength & Tone
If you want to have the energy of the Energizer Bunny then this workout is going to give you the right kind of burn. Each exercise flows into the next one so you’re working out non-stop at a steady pace until you, well … drop or the allotted time runs out (whichever one comes first). Tip:Pace is key here. Start too fast and you will burn out before the time is up. Go too slow and you will end up with more fuel in the tank than you really need. So find the pace you think you can maintain and ignore the burn. It’s good for you.
◆ Strength & Tone
Get ready to command the Legions of the North by prepping yourself with the Maximus workout. Not only will your body feel ready for combat but should you find yourself in a field of dust, with the crowd around you, a gladius in one hand, do not be troubled, for you are now a Gladiator.
◆ Strength & Tone
Just because you’re at the office does not mean you can’t workout. This is the kind of exercise routine that can be carried out anywhere you have a little space and some privacy. Tips: None of this need be done fast. You are, after all, at the office. But do them in a focused way and they help you work out every single muscle group of your body.
◆ Strength & Tone
Your body is always the means through which you express your persona philosophy. Nowhere is this more evident perhaps than when it comes to Free Running or Parkour. Here mind meets body meets the physical world in the purest sense of the word. You need to let go of your fears, free your mind and embrace your environment in ways that are are truly liberating. Even if you’re not going to go and try this on your nearest rooftop, having a go at the park is enough to change the way you perceive the world you live in. It also totally changes the relationship you have with your body. In order to throw it around and have it do wild things you need to have total trust in your physical abilities. And trust, starts right here. Right now. With this.
◆ Strength & Tone
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better.
◆ Strength & Tone
Push, squat, repeat
Vol 1
Sometimes what you want is to be able to simply do something simple. No overthinking the part, no role-play in your head. Nothing that will constantly challenge your coordination and force you to be mindful of your body every single moment of the workout. This is where this “Wash, Rinse and Repeat” cycle is perfect. You can set it up and let your body do its thing while your mind takes a figurative break for a while. So, choose your level and get ready to rock it.
◆ Strength & Tone
All warriors have the same things in common. Grit, perseverance. A high tolerance to failure. The willingness to keep on going whatever the odds and simply not give up. The Red Warrior workout is designed to help you find that warrior core within that allows you to overcome anything. Tips When performing plank back kicks tense your lower abs, keeping your trunk immobile and working your glutes, hamstring and quads.
◆ Strength & Tone
Ballet looks deceptively easy but anyone who has tried it knows it is exceptionally difficult requiring great balance, strength, flexibility and coordination, not to mention endurance. Ballet training is great for dancers, obviously, but it is also used by martial artists and boxers who need to move more creatively in very limited space. Try it and get to work muscles of your body you’ve never used properly, before.
◆ Strength & Tone
Armory is a full body workout that targets fascial fitness to produce extra power and explosiveness in every move you make. The moves are designed to force muscles to work in a precise way through upper body combat moves and as fatigue begins to kick in, you find yourself in the sweat zone, using your entire body as a primary weapon. Do it with EC and you will also fill the burn faster.
◆ Strength & Tone
When it’s just you against the world and the only clue you have is that the odds are stacked against you, you know that the only way you can survive is by hankering down and working the basics. A strong core, legs that you can command and arms that can piston out punches are the assets in your toolbox. Now all you have to do is face impossible odds, take on an endless array of opponents in sequential order and hope that the love of your life finds her way back to you. We can’t promise anything here beyond you building good core strength, agility, body control and a strong belief in yourself. Now go and get them and should you find yourself on a side of the law you just never expected to be, just roll with it.
◆ Strength & Tone
Some body-strength orientated workouts are designed to kick your butt and Berserker is one of them. From one exercise to another major muscle groups are worked and then worked again but with the load constantly changing there is time to recover (a little) on the fly. You get into the sweat zone form the very first set but stick it out and you will feel the difference when you finish.
◆ Strength & Tone
Body Patch is a full bodyweight high-performance workout that is designed to help you develop strength, core stability and dense, powerful muscles. The exercises are performed in their fullest range of movement with punches utilizing full body movement behind them for extra strength and power.
◆ Strength & Tone
When you start the Bootcamp workout you realize just why it’s called Bootcamp. Each exercise is designed to build on the previous one, testing strength and endurance, balance and stability, coordination and technique. With overlapping muscles working, this becomes the kind of workout you know your body will know it did the day after.
◆ Strength & Tone
Glutes, quads, hamstrings, lower body tendons and calves are the body’s natural power core. They power everything from running and jumping to punching and kicking. The Bottom Line workout targets just these areas generating strength that will be converted into power the moment you need it. This is one workout you should never really tire of and it’s definitely worth returning to frequently and yes ... that EC. Do not forget to try it.
◆ Strength & Tone
There is an easy way to make a workout hard: alternate between static and ballistic movements, loading the muscles with bodyweight and then asking them to explode and move through their full range of motion when they are already tired. If that sounds a tad hard it is because, it is. It is also highly effective delivering a high-burn body-shaping workout you really feel working five minutes in.
◆ Strength & Tone
Power in boxing is a multi-factorial outcome which is a fancy way of saying that if you want to pack more power than a newborn kitten you’d better be prepared to train your socks off. Every muscle counts so Boxer Power recruits all the muscles you can bring to the exercise. It puts you through your paces by forcing muscles to fatigue early and then train again and again. If you have a punch bag handy this is one workout where you get to use it, but it’s not obligatory, performing the punches in mid-air with full body swing behind them works just as well. This is a Level IV difficulty workout and you will definitely feel the effects after it’s over. Go EC for the extra burn and be kind to yourself: hold nothing back!
◆ Strength & Tone
In the ancient world fitness was a necessity rather than a pastime. The Centurion workout aims at functional fitness targeting the muscles used by the body when it needs to move fast, jump far and fight.
◆ Strength & Tone
Despite the dexterity with which we can use it our upper body strength, relative to the size of our body, is pretty weak. Cerberus tries to address this all in one go, which should be a hint for you on how you will feel the day after. Add EC for the extra bite (pun unintended) and you end up with a workout that delivers strength, can help with limb speed and will also test your VO2 Max performance, too.
◆ Strength & Tone
Code Zero is a strength workout that will let you feel muscles in places you weren’t aware you had muscles to begin with. It’s designed to be done at a slow, deliberate pace that pays attention to form so the punches are performed with full body rotation behind each punch and a micro-second locking of the elbow as the punch is centered each time, the push ups are deep and slow and the side kicks are executed slowly with a split-second hold of the position before the leg is retracted. The result is a workout that will not push you in terms of aerobic capacity or endurance but will help you develop stability, core strength and strong muscles.
◆ Strength & Tone
The Commander is a strength training workout that uses the dynamic movement of punches in combination with exercises to test almost every muscle group in the body. The emphasis here is on full body movement so everything has to be executed using correct form and deep movement, instead of speed. The result is a strength workout that raises the body temperature without taking you into your aerobic zone.
◆ Strength & Tone
There are times when what you want is your body to obey you, explicitly. You want your muscles to respond quickly and with precision. The Commando workout pushes all the right buttons, helping your body develop the kind of precision control you’ve been looking for.
◆ Strength & Tone
Conqueror is the workout you go to when you don’t really feel like working out. It looks and feels deceptively easy. Its steady rate of work builds up steam gradually but it never pushes you hared enough to feel you have to dig deep to complete it. Yet, it engages every major muscle group you have and it delivers quite the punch in terms of effectiveness.
◆ Strength & Tone
Here’s a truism: without lower body strength you can do very little. You cannot jump. You cannot run. You cannot kick. You cannot punch. You lose so much of your body’s power as a matter of fact that the question has to be what can you do to increase your upper body strength? The answer is The Crusher workout. While it targets every major muscle group in your body, it focuses on the power of your legs, working quads, glutes and calves to make your lower body powerhouse as strong as it can possibly be. Maintain the height of your jumps every time and you will feel the burn from the first set.
◆ Strength & Tone
Decipher your body, up your speed and push your aerobic performance to new heights with the Cypher workout. This combines it all plus the slow exercises at the end of each combo force you to use your muscles fully.
◆ Strength & Tone
Deadlock is an isometric and isotonic workout that helps create better joint stability, a stronger core and really powerful glutes and hips. The exercises are designed to be executed slowly, allowing the muscles to contract through their entire length, when contracting and holding the position in isometric tension when holding. Keep your breathing nice and even throughout and you’ll soon get into the sweatzone anyway as muscle temperature rises.
◆ Strength & Tone
Demolition is a level four strength workout that targets the upper body and core and helps you get pumped in no time at all. Do each exercise slowly (including the punches), pay attention to form and go through the full range of motion (which means the push ups are really deep) and you will feel the benefits from all this long before the workout itself is over.
◆ Strength & Tone
For those looking for a quick-and-dirty workout that delivers a punch without too many flourishes none can be quicker or dirtier than Dirty 30. Basically six exercises with 30 reps each. That’s it. You do one set, rest, repeat. The results however will be pretty impressive. You shall find yourself working a lot of the major muscle groups. This is a Level IV in difficulty workout, so you have been warned.
◆ Strength & Tone
FullBody Render is a Level IV full-body workout that helps you develop strength, balance, coordination and endurance. Add EC as part of the challenge and you then have an additional load to your VO2 Max. Do it each time you want to push the boundaries of your performance and you will definitely feel the benefits of it in increased physical ability.
◆ Strength & Tone
If you had really strong legs and a powerful core you would be able to synchronize your upper and lower body muscles in a way that would totally transform the way you move. The Gambit is there to make sure that your lower body and core are worked in a fashion that provides the foundation for just this kind of synchronization.
◆ Strength & Tone
If you had to hunt for your food you’d push yourself past every limit and overcome every barrier to catch your next meal. Hunter is a workout that will make your muscles work hard. It’s not very heavy on aerobics but it does demand a lot from your muscles. Perform each exercise slowly, focusing on form and perfect execution. Keep your punches at chin height at all times, your push up deep, your body straight and your squats really deep.
◆ Strength & Tone
Upper body strength requires a good strong core, pecs of steel and a strong lower back that connects the upper and lower parts of the trunk. The Huntsman workout takes you through a variety of push ups that require the coordination of the entire body, helping develop total body strength and greater overall power. Breathe in on the way down, exhale on the way up and remember to keep your body absolutely straight at all times.
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Initiation is a total body workout that recruits every major muscle group you have. It starts off feeling light and easy but the load on the muscles soon begins to pile up and you do need to dig deep in order to continue delivering great form. This is a Level 3 workout so it’s suitable for everyone. This is perfect for anyone getting back into training after a bit of a lay off or anyone who is looking for that workout that simply does everything.
◆ Strength & Tone
Unleash the tiger in you and get your upper body working and your palm heel strikes flowing with the Iron Claw workout. The heel of the palm is one of the few natural weapons we have. Naturally hard with very few nerve endings it can take (or deliver) a blow without risking damaging any part of it. Learning how to use it correctly suddenly makes you armed and dangerous just because you have a couple of arms and they have hands which have palms.
◆ Strength & Tone
Sharpen up your combat skills, hone your body into a finely-tuned instrument and experience the power of having it under your control with the Iron Fist workout. Using a combination of kicks and punches it helps build speed, power, coordination and stability. Add the EC requirement and you also begin to push your VO2 Max capacity.
◆ Strength & Tone, Combat
Iron Maiden is a total body core strength and endurance workout that will get you into the sweat zone within minutes of starting. Great for gaining better control of your body, activating muscle groups and gaining more power in your physical performance. If you are looking for a workout that will challenge your strength, endurance and coordination then this is the one.
◆ Strength & Tone
Sometimes the simplicity of a workout is in direct proportion to the magnitude of its level of difficulty and the Kamikaze workout proves the rule. Five simple exercises in sequence push your muscles to the very limit, recruiting additional muscle groups to help compensate for the ever increasing load that is brought to bear. The result is a Level 5 difficulty workout that will help you get strong ... very, very strong.
◆ Strength & Tone
King of the Hill is the kind of workout that takes you through a Climb, Take Over and then Hold the “Hill” workout that works on your attributes of strength, power and stability by training the body’s major muscles. There is a strong core training component here which will be truly beneficial to your performance in other sports and workouts. This is not an overly taxing workout from an aerobic performance point of view but it will definitely stretch you a little where your muscular strength is concerned.
◆ Strength & Tone
Upper body work does not always have to have pull ups and push ups nor does it require weights. A dynamic approach that employs shadow boxing moves and precise martial arts techniques pushes the muscles to work in both concentric and eccentric ways increasing effective power and speed. Don’t spare yourself, the Knockout workout is here to help you.
◆ Strength & Tone, Combat
When you release the Kraken you should be prepared to feel every moment of it and the Kraken workout lets you be kind to yourself by taking your body through a session that pushes every major muscle group through its dynamic range of movement. This is a hard, mostly anaerobic workout that will still get you into the sweat zone from the very first set and you will keep on feeling the benefits of it for days afterward.
◆ Strength & Tone
Go ballistic with the Launch Codes workout. Whether you are throwing punches in midair or are throwing your body through the air with Jump Knee-Tucks the sure thing is that you will be in the sweat zone within minutes and you will more than earn your recovery break once the set is over. This is a total body workout that makes great use of fascial fitness exercises to help turn the body into a powerful machine.
◆ Strength & Tone
Arguably nothing gets you quite as strong as cutting down trees with an ax. That’s not very environmentally friendly however so the Lumberjack workout is the next best thing. In a set of nine exercise routines it loads all the major muscle groups in the body providing a total strength workout that will help you develop stronger, more powerful muscles.
◆ Strength & Tone
You don’t need to be working a night shift to do the Night Shift workout but if you are then you could do it, provided you have a little bit of time and just a tiny amount of space. Designed to help you maintain strength and muscle tone, the Night Shift workout uses all the major muscle groups to keep you revving until you get the time and energy for an even more energetic workout.
◆ Strength & Tone
No Capes may be safer for superhero types but the No Capes workout pulls no punches when it comes to making your body work hard. It gets you in the sweat zone really fast and keeps you there until the very end. No Capes works almost every major muscle group and maintains the load throughout the workout.
◆ Strength & Tone
The One Punch workout is an anaerobic, fast-paced strength and powerorientated workout. It won’t feel like much doing the first set or even the second but as your muscle temperature rises and the on-board ATP stores are depleted you are going to feel the burn. Your mission is to maintain the pace throughout so as your muscles get more tired your pace and output do not slacken.
◆ Strength & Tone
A Plan B workout is there for when there is no plan A. This is a ‘gentle’ workout. It won’t push you to the limits, you won’t be reduced to swearing under your breath and there won’t even be much muscle soreness the day after, but it will still give you a decent workout which is definitely better than none.
◆ Strength & Tone
Strength is the ability of the muscles to perform work at a high intensity consistently and it is build, over time, by making muscle groups work under load on the entire muscle fiber. This is a workout that is performed deliberately and with focus. Attention is paid to technique so that form is maintained. You won’t get out of breath but you will work up a sweat.
◆ Strength & Tone
It takes strength, speed and stamina to develop sustainable punching power and the Punch Out! workout helps you develop precisely the kind of power you need in order to have structurally better punches. This is an upper body workout, though it does recruit muscles from the entire body in order to power those punches.
◆ Strength & Tone
Civilization has only been made possible because of our upper body strength and our ability to dexterously use our arms and hands. Push-ups are a great way to use the body’s weight to challenge its muscles. They train all the major abdominal muscle groups plus the upper body and enable us to take on our whole body weight in our own hands. Push-Up Massacre, as the name suggests, puts your arms to the test by forcing your body to work in different muscle-loading positions. Your arms may scream a little in the process but ultimately they will just thank you for it!
◆ Strength & Tone
Ragnarok is a strength workout that takes the body through slow, deep moves, executed in perfect form to slowly but steadily load the muscles so that they begin to feel the need to adapt. This is a deceptive-looking workout where the exercises themselves look easy enough. There is some emphasis given to the core as well as the four abdominal muscle groups. Hips and glutes are not overlooked and the lower body is also given a good workout. The trick here is to slow things down, rather than speed them up (and that includes the side kicks) adding to the fatigue factor.
◆ Strength & Tone
To recon you need to be light on your feet, strong, agile and fast. You need great core and ab strength and the kind of lower body strength Recon Squad helps you develop. This is a strength and endurance workout but that doesn’t mean the sweat won’t come. It just takes a little longer to bring your muscles to the boil. Reduce the rest between sets if you can and challenge your muscles to perform well even when tired.
◆ Strength & Tone
Recruit is the workout that activates every muscle in your body and recruits several at a time to perform each exercise. The accent here is on form rather than speed. You don’t need to explode when performing squats, for instance, but you do need to go deep and make sure it is a smooth, controlled motion throughout. This one will not have you breathing deeply at all but your muscles will definitely feel the load when you are done.
◆ Strength & Tone
Sculpt your body, up your speed and push your aerobic performance to new heights with the Sculptor workout. This combines it all plus the slow exercises at the end of each combo force you to use your muscles fully.
◆ Strength & Tone
Sentinel is a Level 4 total body strength workout. It’s designed to push you into the sweat zone quickly and then keep you there as you go from one exercise to the next, working every major muscle group you have. It delivers strength, stability and an increased sense of power.
◆ Strength & Tone
Sniper, as the name suggests, is not the kind of workout you do on a whim. Being a Level 4 workout it is designed to push the boundaries of your performance which means you are in the sweatzone from the very first set and from then on things only get hotter.
◆ Strength & Tone
Springboard helps you work your quads, calves, glutes, lower tendons and abs and works hard to deliver fascial fitness. All of this are the foundation of building spring-like moves, greater endurance, improved athleticism and the kind of muscular control that transforms you entirely.
◆ Strength & Tone
When it comes to Level Five workouts Static Zap is designed to test your strength to the limit. From one exercise to the next muscle groups are loaded differently but not completely relieved. We always fight with our own body’s weight. We want it to feel lighter so we can be more in control of it. Well, here’s how that truly starts.
◆ Strength & Tone
Tank Top is a strength workout that engages all upper body muscle groups and activates the core. This means the moves are slow and meticulous, the push ups are deep, the punches are deliberate and utilize a full body movement behind them. You will get in the sweat zone with this but it will not tax you aerobically. What it will do is make you feel strong afterwards and it will contribute to better muscle tone, increased physical performance and the sense that you are in control of your body.
◆ Strength & Tone
Traditionally picked to choose who lived or died in battle Valkyries were warriors in the own right and warriors always need to have the capability to control their bodies and move fast, with grace, under pressure. The Valkyrie workout helps you develop the kind of strength, balance and muscle control that the role requires.
◆ Strength & Tone
Ironically being an anti-hero requires way more work than being a hero (and there is no cape to go with the description). That’s because you need to stay up to scratch on your own. Without radioactive spiders willing to bite you, gammar ray experiments to sub-cellularly alter you or a red sun to affect your molecular structure you have to be more than enough under your own capabilities. That means hard work and the Antihero workout delivers that in spades.
◆ Strength & Tone
Glutes are powerhouses. They don’t just make jeans and shorts look good, they also help athletic performance at every level. Strong glutes make you faster, stronger and capable of delivering more explosive power to virtually every movement. Bubble Butt is a workout that delivers on all these promises.
◆ Strength & Tone
Sensibilities of control, focus, self-determination and transformation spill over into real life. The Cyberpunk workout is here to help you realize them all.
◆ Strength & Tone
Deathsquad is a full body, strength workout that begins to exert its influence on the body’s muscles shortly after you get through the very first set. Although it’s just level III in difficulty, it doesn’t take long before fatigue kicks in and then you’re working through that figurative wall the other side of which lies the physical strength you crave.
◆ Strength & Tone
Reach for the stars! Be defiant and keep on moving forward until you reach your goals. Make sure you lower your knee all the way to the floor, almost touching it, when performing lunges. Go slow throughout the circuit and mind your form.
◆ Strength & Tone
Get into character, be a special agent and feel empowered, capable and dangerous with the Femme Fatale workout. Combat moves, groundwork and tendon strengthening exercises will transform your body into one focused, fit, fighting machine.
◆ Strength & Tone
The pelvic area joins the lower body to the upper one and, as such, is key to both the transfer of locomotion and the transport of power from lower body muscles to upper ones (and vice versa). Training it is exactly what Hip Dips is designed to do.
◆ Strength & Tone
The Holistic workout only uses a small set of exercises but each of these uses a large number of muscle groups and attendant satellite muscle groups to produce results in the entire body. If you’re looking for a workout that will help you feel strong, capable and awesome then this has to be high on your list.
◆ Strength & Tone
Awaken the warrior inside with the Lady Knight Workout. Go slow and focus on form for this one - make sure your knee almost reaches the floor when performing lunges.
◆ Strength & Tone
We now know that exercise is key to a longer and healthier life. To live long and, hopefully, prosper add a minimum of 15 minutes of cardiovascular exercise to your day. It all adds up and eventually makes a big difference in how you look and feel. Go through the circuit as fast as you can, catch your breath and go again.
◆ Strength & Tone
Monster Inside is a strength workout that leverages the body’s own weight to produce a set of exercises designed to work virtually every muscle of the body bar the back. On days when you don’t feel like anything other than a workout that helps you hone your physical strength and creates the basis for further progress this is the perfect exercise routine to go for.
◆ Strength & Tone
The Odyssey took ten years to deliver a result and a lot of personal struggle. Luckily, The Odyssey workout is geared to train you to get there a little bit faster and hard as it may seem, the personal struggle is nothing like its namesake.
◆ Strength & Tone
On days when all you really want to do is stay in bed and watch Netflix you really need to get your body moving and your blood circulating. There are many reasons why you should, both mental and physical, but we won’t go into them here. The Off Day workout is what you need. It’s easy to do. It targets the whole body. It will not exhaust you. It will stop you from losing precious ground in your fitness and motivation.
◆ Strength & Tone
Outlaw is a combat moves, abs and core strength workout. It will make you sweat but it won’t push you aerobically. It’s not designed to. Go slow and steady in each move, pay attention to form and exercise muscles in their entire range of motion. The end result is a controlled, balanced workout that helps you maintain your edge.
◆ Strength & Tone
When you have jump squats and push ups in one workout you just know you need to also add up and down planks as your downtime, core-training moment which means The Player is the workout to turn to. Especially designed to promote better fascial strength and fitness this is a workout that helps unleash the power of your body. Great for everyone doing contact sports, playing basketball or needing that total body explosion.
◆ Strength & Tone
Powerbuilt may not look difficult but as a difficulty Level IV workout it is one that will let you know immediately that you’ve started to build up a load. Many muscle groups are recruited for each exercise making this a goto choice for building up muscle strength. Pay attention to form and stay focused throughout. Your body will know the difference the day after.
◆ Strength & Tone
Power Gainer delivers what it promises by strengthening major muscle groups in both upper and lower body, recruiting tendons and satellite muscle groups and increasing joint stability. This is a deceptive-looking workout that utilizes just four exercises to challenge the whole body.
◆ Strength & Tone
The Ravager is a workout that keeps on giving. Don’t be fooled by it’s simple structure and low rep count - it will make your muscles sing. Keep an even pace through the circuit and keep your head off the floor in the final ab work row for the best results.
◆ Strength & Tone
Raw Grit will make you sweat, but it will not get you out of breath. This is a strength-building workout. Focus on technique. Make sure your form is as perfect as you can make it each time and maintain quality of execution throughout the workout.
◆ Strength & Tone
Remake your body, rebuild your muscles and find new strength. Well, after all that hype the Reconstructor workout had better deliver and yeah, that it does. Designed to load all your major muscle groups at almost the same time, it leaves you very little recovery time while you’re exercising which means that you will definitely feel like you’ve worked hard with this one.
◆ Strength & Tone
The numbers count in Strongman as reps build up quickly and body temperature rises. This is a difficulty Level IV workout that helps build up muscle strength and resistance to fatigue. It targets the entire body and helps build up supporting muscle groups that aren’t often targeted. It is a transformative workout. All you have to do is make it to the other side of it.
◆ Strength & Tone
Combat moves and the conditioning exercises that go with them never make for an “easy” workout which means that if it’s easy you want then this ain’t the workout you’re looking for. The Ultimatum takes you through one exercise after another, adding load upon load until your body aches and your abs shout “enough!”. Don’t listen to them. Go to the very end and do not stop.
◆ Strength & Tone
The Upper Body Tendon Strength workout will help you develop speed and power in your upper body movements. This is not a heavy workout so it should be one you get to do as frequently as possible in order to achieve the necessary structural changes in the tendons.
◆ Strength & Tone
Focus on form rather than speed. When performing bicep extensions, make sure your elbows are pointed forward - don’t drop them down. Find your rhythm and stay with it throughout the circuit. Extend your arms all the way during bicep extensions and standing shoulder taps. Once the tensions builds up, you will know it is working.
◆ Strength & Tone
Upper body strength takes time to develop. It needs for the muscles and tendons to work in tandem in order to activate the adaptations required to get stronger. Arms & Shoulders is a great step towards that goal. It works everything you need to work in the upper body area in the first instance, without pushing you to your limit or exhausting your store of energy. Make it part of your routine and you get to travel further in your fitness journey.
◆ Strength & Tone
A full body strength workout that will help you maintain muscle tone and progress further along your fitness journey has to tackle every major muscle group without ignoring core, tendons and ligaments. The Because Cake workout delivers on all these fronts.
◆ Strength & Tone
Glutes power the way we walk, run, jump, kick and stand. Bedtime Glutes is the kind of any time, any place workout you can do to help, progressively train up your glutes. Perfect for that just-before-bed exercise or indeed a quick morning routine before you leap in the shower.
◆ Strength & Tone
You train to get to the best version of you possible in a sustained, sustainable way. My Best Self is a workout designed to help you get there. A difficulty Level III workout that targets the entire body it recruits all the major muscle groups to deliver strength and tone benefits.
◆ Strength & Tone
A full body strength and conditioning workout that will not drain your batteries can only be called Best Thing Since Sliced Bread. Perfectly suitable for beginners it can also prove a challenge for more advanced levels.
◆ Strength & Tone
Compound exercises that recruit a lot of muscle groups allow the body to grow stronger, faster. More than that, however, they enable us to gain better control over the body we live in. Better control means greater physical freedom, more enjoyment, better physical and mental health and a sense that we are capable. Masters of our own self and, by association, our destiny. And here you thought that Bold Choice was a workout just aimed to give stronger muscles.
◆ Strength & Tone
You have been chosen (don’t ask what for). Get ready. To truly be ready you need to, well, be fit. At least fit enough to move your body as you will. The Chosen One workout is the workout you do before you’re chosen so you can be ready when the choice is made and it is you.
◆ Strength & Tone
Some days feel like a fresh start and fresh starts are all about easing in. That’s when you need the Day One workout. It is light, it targets the whole body and it starts building you up again.
◆ Strength & Tone
Dexterity is a workout that helps your upper limb mobility. Dexterity is a neurobiological process that requires good brain/body health and helps maintain excellent neural connections. It may seem easy but consider that it works out not just the body but also the brain.
◆ Strength & Tone
Strong glutes are engines of power. They help you jump, kick and run faster; slow down fatigue and generate more power per volume of muscle than virtually any other part of the body. The Epic Glutes workout helps you develop them, gradually, easily and, most important of all, without taking away your ability to walk the day after.
◆ Strength & Tone
There’s only one way to feel when you’re doing a full body workout that aims to help you increase strength, develop power and improve muscle tone and that is fierce. The Fierce workout then lives up to its promise, not just by making you feel that way but by also being relentlessly fierce itself.
◆ Strength & Tone
When five minutes is all you have in your day you can still have a workout that improves your balance, coordination, core strength, lateral abs, hip tendons, glutes, quads and hamstrings. The 5-Minute Filler workout does all of this in five minutes. Hold onto the back of a chair or a table, for balance. Keep your back as straight as possible throughout the workout.
◆ Strength & Tone
One minute has most probably never seemed as long as it does when you do The Great Hold workout. This is exactly why you get just five minutes in total. Yet this is still a difficulty Level III workout that will transform the way your body feels and stands and moves.
◆ Strength & Tone
Shao-Lin’s motto is that “Fitness is a journey, not a destination.” Journey Before Destination then is a workout that exemplifies that premise. Deploying a mix of exercises it activates all of the body’s kinetic chains turning this into a full-blown, total body workout that will get you breathing faster and feeling hotter.
◆ Strength & Tone
Some workouts have that staying quality where you just want to do them to the max and then get back to them from time to time. Keeper is just such a workout. Low in intensity. Exacting in the number of muscle groups it recruits. It builds you up without having to tear you down.
◆ Strength & Tone
Knight steps is an exercise that demands you start from a kneeling position stand up and then use the last leg you bring up to kneel back down again which means that, just like a knight, you will now use the other leg to stand up. Knight is a workout that works your whole body but gives emphasis on your quads, glutes, lower back and core. Aim to keep your trunk upright during knight steps and keep your breathing deep and even.
◆ Strength & Tone
A ‘simple’ closed-kinetic-chain exercise, like a push-up has the potential to exponentially increase mechanical and metabolic load on the muscles and deliver the kind of workout that will leave you gasping for respite. The Less Is More workout is the answer to your quest for just this sort of thing.
◆ Strength & Tone
Better upper body control, paradoxically, requires core strength and good abs. Mayhem is an upper body strength workout that helps you build the right muscle balance for a more powerful upper body.
◆ Strength & Tone
There’s no time like the present. And, truly, you’ll never be as young as you are right now. My Time Is Now is an acknowledgement that you need to seize the moment for yourself, feel your body work, revel in the sensation of being you and build from those feelings onwards and upwards towards your future, awesome, self.
◆ Strength & Tone
Next Level workout is a full body workout that lives up to its name by helping you prep for the next level. Although it is just a difficulty Level II workout, it does work all the major muscle groups of the body and in doing so provides an increasing load to work with as fatigue kicks in.
◆ Strength & Tone
No-Equipment Biceps
Vol 4
Working the biceps doesn’t always mean lifting dumbbells and hanging from overhead bars. The no-equipment Biceps workout is perfect for those days when all you have is a little space, a little time and yourself. Plus, it is the perfect workout for those beginning to work on their bicep strength after injury or a long lay-off.
◆ Strength & Tone
Upper body work needs to be consistent and persistent. This means that you will always need upper body workouts that push all the right buttons but do not drain your batteries and allow you to be capable of raising your keys to get back in the house the next day. This is where the One Angry Bird workout comes in. On a busy day, when things pile up this workout will keep you moving forward on your fitness journey.
◆ Strength & Tone
One More Shot is the workout that helps you get in that extra bit of training when you thought there was no room for nay more training to fit into your life. A strength and tone program that targets the body’s major muscle groups it’s only a difficulty Level II. That makes it great for beginners as well as for advanced enthusiasts who are looking for that ‘easy day’.
◆ Strength & Tone
What if you trained muscles through consecutive exercises that varied the load that is being brought to bear on them by changing the intensity? Overlap does exactly that for both your upper and lower body. This creates a workout that despite being just difficulty Level III will feel way harder after the first set, or two. Overlap targets the whole body, working both upper and lower body muscle groups and engaging the core.
◆ Strength & Tone
To truly harness your body’s power you need strong glutes, quads and calves. Unparalleled fascial fitness. Good lungs that can maximize the oxygen extracted from each breath, hence good VO2 Max and a strong heart to pump oxygenated blood where it’s needed and get rid of the build up of CO2 in the bloodstream; hence a good cardiovascular system. Power Boost is a workout that will take you to the very edge of your ability. It will also boost the confidence you have in the raw ability of your own body.
◆ Strength & Tone
Pretty Little Monster
Vol 4
Bring out your inner monster with a workout designed to train your glutes, core, tendons and ligaments. A direct aid to better mobility, agility and flexibility.
◆ Strength & Tone
When you train your entire body you have two options available to you: Go flat-out and try and exercise every muscle group as much as possible or train your entire body without exhausting everything. The second option has the advantage of requiring less time while still activating all the major muscle groups and leading to the adaptations that need to occur in order to experience strength and endurance gains. Do it consistently, over time, and you will see tangible benefits.
◆ Strength & Tone
Combat skills do more than just train your body. This is exactly why Rage should be on your bucket list to conquer.
◆ Strength & Tone
Sage is a full body combat-prep workout that becomes your stepping stone to more demanding combat-based fitness workouts. Perfect for beginners this also becomes an entry-level workout for those looking to step things up a little.
◆ Strength & Tone
Without goals there are no targets. Without targets there is no effort. Without effort motivation dissipates. Luckily, the Setting Goals workout is here to address all this. Perfect for days when a full body workout is required.
◆ Strength & Tone
Silent is a difficulty Level II full body workout that targets every major muscle group without ignoring tendons and ligaments. The result is a workout that look deceptively easy but will leave you feeling you’ve worked hard enough for your body to change for the better.
◆ Strength & Tone
The Splinter workout is built around a core of Jump Squats which means you need to go down as low as you can each time, keeping your back straight and your heels completely flat on the floor. It is a full body workout with the muscles being put to use in all the other exercises building up on the power generated by the lower body to produce an effective, coordinated, machine.
◆ Strength & Tone
Story Mode is a difficulty level II workout that tasks the entire body with the need to move. No character in any story has ever made it past chapter I without the ability to command their entire body and make ful use of their resources. Story Mode then helps you get on the road to fulfilling the entire length of your own personal narrative.
◆ Strength & Tone
Stronger Today is a deceptively easy-looking workout. It’s a full body workout that puts quite a lot of load on the large muscle groups of the lower body without neglecting the tendons. As such it works your cardiovascular system and raises your body temperature without, however, emptying your batteries.
◆ Strength & Tone
A full body strength workout helps activate your muscles, increase strength and increase power by establishing higher levels of coordination between different muscle groups. Today is The Day is a workout that helps you do all three.
◆ Strength & Tone
What really gives you total control of your body are not your muscles, though certainly they contribute, but the different links of the body’s kinetic chain, which means we are talking now tendons, ligaments and the way muscle groups coordinate to maintain balance when the body is in motion or in a static pose. This is why Total Control is a workout you need to do at least once a month. It will not exhaust you but it will help you level up in your athleticism.
◆ Strength & Tone
Mixing standing and floor exercises is not just a challenge to the body’s different kinetic chains, it also hardens our cardiovascular system that needs to adjust each time we change position to take into account the pull of the Earth’s gravity and the extra load required to get blood to circulate in the body and get to the muscles when we stand up again. This makes Up & Down harder than it appears.
◆ Strength & Tone
Workout That Happened
Vol 4
Whole-body workouts are great time-saving activities that deliver excellent functional fitness results. Workout That Happened is a moderately difficult, total-body workout that targets virtually every major muscle group. The result is a workout that helps you build on your current level of fitness without draining your batteries or being unable to get through the rest of your day.
◆ Strength & Tone
Wrestling is an activity that uses the body’s core and tendon strength to the max so you know that the Wrestler workout is going to load your body, test its fascial fitness and force you to level up by recruiting as many muscle groups as possible.
◆ Strength & Tone
High-Intensity Interval Training — maximum effort bursts with structured rest for peak fat burning.
Boxers have phenomenal limb speed, arm strength and stamina. They can generate tremendous forces on the areas they strike and are easily amongst the most fearsome unarmed fighters anyone can hope to face. The Boxer HIIT workout combines some of the favorite moves of boxing with a high intensity interval training plan that will push your body to its limits.
◆ High Burn, HIIT
Once in a while the moon turns red, the sky turns dark and there’s a green glowing mist rising from the ground and that’s exactly how you begin to perceive the world as you get past the 4-minute mark of the first set of Hell’s Circuit. Designed to test the mettle of mortals, this a workout that transforms everyone who does it, even at Level I. The exercises appear deceptively easy but don’t be fooled. Those who embark upon this little workout without feeling at least a little trepidation are destined for greatness.
◆ High Burn, HIIT
Developed to help you storm hills and race up mountains this is the workout for those looking to unlock all the power of their lower body. Tips: Strength requires repetition and getting through the set. So irrespective of speed and irrespective of burn, bite the bullet and get this baby done.
◆ High Burn, HIIT
Rangers are known for stamina, strength, speed and agility and the Ranger workout takes you through each component in turn. You get to feel the heat building up under your skin and sense your muscles working, so you know that you are making gains. Rangers, of course, simply do not quit which is why you’re doing this workout. We get it. Make it harder: Bring your knees to waist height as you perform High Knees.
◆ High Burn, HIIT
Do shifters need to have great freedom of movement to physically morph from one form to another? We don’t know for sure. But we do know that if you have the moves then you can walk the walk and talk the talk. Tips: Practice the basic burpees in a controlled, flowing motion so that there is no break as you move from one position to the next. This allows for greater tendon strength as well as increased muscle density.
◆ High Burn, HIIT
The silver workout is a deceptively gentle set of exercises designed to get your body going without too much fanfare or undue pressure on muscle groups. This makes it one of those stealth mode workouts you can do when you’re not sure you should be exercising or when you are in recuperative mode, or when simply you’re stuck for a workout routine, do not want to wake the neighbours or advertise the fact you’re working out. Plus, this is perfect for those just starting out on their journey to personal awesomeness.
◆ High Burn, HIIT
You can do anything for 10 seconds, right? This is why the Damage Control workout is so awesome. It takes 10 second bursts and piles them on so that your muscles soon begin to load and your lungs to labor. Its fast, furious pace make it perfect for developing better aerobic capacity and fast-twitch action muscle fiber.
◆ High Burn, HIIT
Free Fall is an aerobic-heavy HIIT workout that works hard to bring fascial fitness levels up, increase upper/lower body synchronization and deliver a strong core. It gets you into the sweat zone from the first three and a half minutes and then it keeps you there. Test your performance by counting what you do on each exercise in your first two sets and then see if you can maintain it throughout the number of sets you do.
◆ High Burn, HIIT
Inferno is a Level 4 High Intensity Interval Training (HIIT) that places quite the load on the entire body and keeps it there for the duration of the workout. Make sure High Knees are performed by bringing the knee to the height of the waist and keep your body straight and your arms pumping while you are doing it. This is a high-burn, lots-of-sweat kind fo workout so be prepared to feel its effects.
◆ High Burn, HIIT
Combat-inspired sequences blending martial arts movement with high-intensity cardio intervals.
When put together in the right combo that loads muscle groups and taxes the aerobic system combat skills are the fastest way there is to achieve gains in speed, balance, coordination and power. Critical Hit does not disappoint. It loads the body’s major muscle groups, taxes VO2 capacity and tests endurance and recovery time. Put this one on your horizon and work at it until you can do it with a smile all the way.
◆ Combat
Crushing It! is a fun yet grueling combat workout. It’s simple yet it recruits all major muscle groups. It demands concentration and a decent amount of coordination. Simple moves + decent numbers + smart circuit = excellent ROI. Mind your form and go slow when doing push-ups. You don’t want speed here, you want to focus on your technique and harness gravity to help you hyperload and challenge your muscles.
◆ Combat
Get your Monkey on! Crawl, jump and kick as if you were trapped under a mountain for 500 years. Liberate your body and your muscles and get back into action. Try to go from climbers to burpees and back to climbers on the fly, with no pauses.
◆ Combat
Embrace your inner warrior and manifest your inner samurai with the OnnaBugeisha Workout. This is a tough routine but so are you. This is your opportunity to be bold, be fearless, be - exceptional! Don’t be afraid to put some power behind your kicks and punches as you go through the circuit.
◆ Combat
Become harder to kill with the Rogue Build Workout! Keep your core tight and stabilize your body for push-up shoulder taps and shoulder taps placing your feet further apart can help with that. Keep your arms up when performing punches and guard your chin.
◆ Combat
Unleash the power within and reach for the sky with the Skybreaker Workout! Fun but effective combo moves will work your entire body and recruit multiple muscle groups allowing you to reap the full spectrum of bodyweight training benefits. Let your body flow with this routine, mind your form but don’t forget to enjoy the process!
◆ Combat
Targeted core and abdominal workouts to build a strong, stable midsection and visible definition.
Streamline your body, change your posture and add additional power to your every routine with the Abs Defined workout. Not only will you be able to feel the change in the way you walk but you will also see the difference every time you perform any exercise.
◆ Abs
Abdominal muscles are body armour. They help protect your vital organs from damage. They keep your body performing at maximum and, when the clothes come off, they make you look terrific. This workout is the anvil where that armour is fashioned.
◆ Abs
A strong abdominal wall affects everything. The way you sit. How you walk. Your performance in every kind of sport. How quickly you get tired and how smoothly you move. This is a workout that presses all the right buttons, helping you tone up and build your abs, plus come summer you’re going to be thankful you did it.
◆ Abs
The code, the source code. Strong abs are not just the engine that powers your every move nor are they just the armour that protects some of your vital organs. They’re also the scaffolding that supports your spine. In short they’re really important. That’s why you need them. Plus they make you look cool when you take your shirt off.
◆ Abs
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything.
◆ Abs & Core
Training the abdominal muscle group is no easy task. The muscles do not all respond to training at the same rate and there is a core group of abdominal s, running beneath the external ones with muscle fibers pointing the opposite way. This makes for a core picture which no single exercise can adequately address which helps explain why strong abs are hard to attain, which makes them an aim to strive for. The five minute plank is a paradox of sorts. It uses relative inactivity to challenge the abdominal muscles and strengthen them. In five minutes you get to exercise as many parts as possible of the muscle wall. The result: strong abs, a strong core, more power, better coordination plus you get to look good on the beach.
◆ Abs
When you’re talking six-pack you’re really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.
◆ Abs
At the end of a busy day, all you want is the chance to put work out of your mind, land on the sofa, turn the telly on and ... work your abs. The sofa’s your gym. Your body is your equipment. This is the Sofa Abs workout. If you’re on the sofa, it’s time to work your abs. Make it harder: You shouldn’t. It’s a sofa workout, after all but if you happen to have a pair of ankle weights lying around, now’s the time to strap them on.
◆ Abs
There is more than one way to train your abs. The ab wall is made up of four distinct muscle groups: Rectus Abdominis (the traditional six-pack you see in the movies and which every superhero sports) - it helps you move your lower and upper body, together. External Obliques - these are the muscles stretching over your ribs (the ones that really ache if you do a lot of push-ups, fast). They help you twist your body from side to side (and throw a punch or jump over obstacles). Internal Obliques - you do not really see them, but they help bring your body back into alignment every time you twist it in one direction or another. Finally there is the Transverse Abdominis - what we so popularly call “the core”. These wrap around the spine and provide stability, keep us upright and make sure we don’t get back pain from our upright posture. The standing abs workout targets all four muscle groups for a performance-enhancing experience.
◆ Abs
If you only have two minutes to spare towards some exercise you can do no better than the 2-Minute Abs workout. Abs are required every time we do something physical and they play a pivotal role in supporting the spine, affecting posture and enhancing physical performance. The 2-Minute Abs program helps you strengthen this critically important muscle group.
◆ Abs
Abs are not just the engine that powers some of your most energetic movements, they also play a vital role in protecting a vulnerable part of your body. The Abs Upgrade workout works each of the four major abdominal muscle groups for that all-in feeling.
◆ Abs
Boxing without abs work is like trying to row without a paddle. You will simply not get anywhere fast. Boxer Abs addresses this through nine exercises that target the four muscle groups that make us the abdominals. If you really want to train like a boxer here you will forego the rest and simply let your abs scream for a while. Yo will most definitely see and feel the difference in your overall performance.
◆ Abs
The Cardio Sofa workout uses your sofa for something decidedly different to couching out. A lower body workout with a strong aerobics component Cardio Sofa is perfect for that rainy day when you feel like going for a run but the weather is against you or when you really don’t want to go into all the trouble associated with tidying yourself up so you can go outdoors. Get into the sweatzone fast by making sure your knees are waist height during High Knees and you are really pumping your arms.
◆ High Burn & Abs
There are four main muscle groups that make up the ab wall in its totality and Abs Express is designed to help you test each one of them for better, faster results. When it comes to building quality abs there really is no shortcut. This set of exercises will help you get there, all you have to do is put in the time and do the work.
◆ Abs
There is a Chinese Special Forces exercise where soldiers have to act as a human bridge, using their bodies to bridge a narrow chasm so their buddies can crawl over them to the other side. Well, that totally illustrates the concept of Super Plank. You want to get to the point where your body is a finely honed tool. You can make it do what you want. It is there to safeguard the “you” the lives inside it and make sure that should you need to use it in an emergency it is fully capable of doing what it has to.
◆ Abs
While there is no workout routine, set of exercises or program that will allow you to lose weight locally, there are exercise routines that will tighten your abs, work your core and raise your body temperature putting you, squarely, in the sweatzone. The Beer Belly workout is one of them.
◆ High Burn & Abs
Abs need work. They require different exercises that place a different load on each of the four abdominal muscle groups. Core Twister lives up to its name. It works the core. It will push your abs. It will make you functionally more powerful by allowing the power transfer from the lower body tot he upper one and vice versa to happen with as little loss of energy as possible. To do all that, you need to do the Core Twister workout.
◆ Abs & Core
The abs and core are the junction at which lower body strength is translated into upper body power. But for that to happen you need strong abs and a strong core. Fab Abs works all of that in a dynamic and static fashion. The cross-mix delivers a potent abs workout that demands you raise your knees to waist height during High Knees and keep your body as absolutely straight as you possibly can during plank.
◆ High Burn & Abs
Strong abs change the performance of every physical activity. They facilitate and preserve power transfer from the lower body to the upper one and vice versa. They affect the way we sit and walk, how quickly we tire and even how explosively we can move. Strong abs require almost daily exercise to develop and maintain. The Hello, Abs! workout is your go-to workout for daily abs exercises. You’ll be pleasantly surprised by the results.
◆ Abs
Abs need constant work in order to be strong, supple and well-defined. The Homemade Abs workout helps you keep your abs in shape by targeting the four major abdominal muscle groups.
◆ Abs
Abs are there to be worked frequently, at an accessible level. Micro Shred is only a difficulty Level II workout but add it to the routines you go to when you’re not busy discovering the limits of your physical capability and feel the difference it will make to your basic abs and core strength.
◆ Abs
Rockin’ Hard Abs don’t just happen. This routine will help you get closer to the abs of steel! And it will also work those glutes in the process. Go slow and focus on form. When performing leg raises lower your feet almost all the way to the floor but don’t drop them, then raise them back up again.
◆ Abs
Superheroes battle evil and fight for good and it’s almost a full-time job, but in their spare time they work on their abs (com’on you must have noticed!). To sport the kind of rippling, taut ab wall look that just pops when dressed in spandex, you need the Superhero Abs workout. This is a difficulty Level IV workout so beginners needn’t apply (then again Superhero ranks never pull straight from beginners). Make this part of your regular workouts think at least once a week, maybe more.
◆ Abs
Abs are more than just the ripped six-pack look. Strong abs help the body perform faster, with more power. They help maintain better posture, resist fatigue, amplify the transfer of strength from the upper to the lower body and vice versa and they support the lower back and spine better. As the name suggests Target: Abs is a workout that targets the abs. You know what you need to do.
◆ Abs
A strong core and abs amplify all your existing physical fitness attributes. Developing a strong core however takes time, effort and dedication. The Plank Select workout makes some things easier by helping you maintain the plank position and keep pressure on your core far longer than you would had you just tried to maintain a single position all the time. The net effect is that the need for adaptation felt by the core increases and you will see real physical fitness benefits much faster.
◆ Abs
Chest, shoulders, arms, and back — upper body strength and definition with zero equipment.
“You all got on this boat for different reasons, but you all come to the same place. So now I’m asking more of you than I have before. Maybe all. Sure as I know anything I know this, they will try again. Maybe on another world, maybe on this very ground swept clean. A year from now, ten, they’ll swing back to the belief that they can make people…better. And I do not hold to that. So no more running. I aim to misbehave. “ Mal, Serenity
◆ Strength &Tone, Upper Body
Whatever sport you may be doing, your arms are a critical component of it and the stronger they are, the better you get. Getting them strong however is not an easy job. This is where the Arms of Steel workout comes in. Not only does it tackle your arms from practically every angle but it also gives you no rest time, forcing your muscles to recover on the fly. Afterwards not only will you have arms of steel, you will also have the kind of arms that can power, manned, winged flight, almost.
◆ Strength & Tone, Upper Body
Instructions: Repeat each move with no rest in between until the set is done, rest up to 60 seconds and repeat the whole set again, 3 times in total. Make it better: Perform arm raises, raised arm circles and raised arm hold balancing on the balls of your feet for a challenge to your core.
◆ Strength & Tone, Upper Body
A 100 push-up routine is the core of this combat moves and core workout. Push-ups are a great total-body exercise routine, by dressing it up with exercises that demand both eccentric and concentric muscle movements we end up with a workout that’s worthy of every warrior.
◆ Upperbody Strength
Compared to our size and weight our upper body is weak. This is why it takes the entire body to put power behind our punches. The Pack A Punch workout aims to address the imbalance by helping you develop the reflexive movements that repetitive exercise helps develop. Great for days when you don’t have a lot of time to workout too.
◆ Combat, Upperbody
Chisel your upper-body strength and reinforce your core, become harder to kill with the Red Reaper Workout. Keep your body straight, tighten up your abs, take a deep breath - and dive in!
◆ Upperbody Strength
Stretching, yoga, cool-down, and recovery routines to keep your body moving pain-free.
Active stretching demands you assume a position and then hold it using nothing but the strength of the agonist muscles. The results of active stretching are not just elongated muscles but also enhanced muscle growth, stronger tendons and a greater range of motion in the main muscle groups afterwards The Anchor’d active stretching workout takes you through some of the key positions that affect the body’s main muscle groups. You will feel the difference afterwards.
◆ Stretching
Passive stretching is an ideal form of stretching to perform with a partner. It requires the body to remain completely passive while an outside force is exerted upon it (by a partner). When used without a partner bodyweight and the force of gravity are allowed to do their thing. Passive stretching is also called relaxed stretching, for that reason. To make it work for you, extend to a position that is at the very edge of your comfort zone and hold it, allowing gravity and your bodyweight to do the rest. There is no ‘bounce’ of any kind with passive stretching, nor is there any push/pull motion. Find out more about Stretching for Strength and Flexibility.
◆ Stretching
Knees take a pounding even before an arrow happens to find them. Because the knee is a hinge type synovial joint it presents a level of complexity not seen in other joints. Conditioning of the surrounding muscles is crucial in achieving joint stability and preventing injury. If you have been unlucky enough to have been injured here, the exercises will help add to the speed of rehabilitation of the knee joint (as long as you are not at one of the stages of injury that require operational intervention). The exercises here are designed to help maintain the range of motion a healthy knee joint is capable of. They can also work as preventative measures, taken to avoid sustaining knee injuries.
◆ Stretching
Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again, 3 times in total. Hold the stretch for one deep breath and return to the starting position. Repeat each move with no rest in between until the set is done.
◆ Stretching
Neck pain is one of the most common complaints of our digitally-enhanced society. Time spent in front of screens or looking at our devices, insufficient focus on neck muscles during our workouts and too little time to spend on this muscle group in general contribute to frequent complaints. The Neck Pain and Tension Relief workout remedies all those problems. It can be performed as a warm-up, before exercise or as a total stress reliever at the end of the day.
◆ Stretching
If you have just three minutes in your day and a chair to sit on you can have a workout. Yoga is frequently underrated as a workout and yet a mini-break like that practiced whenever possible activates the muscles of the body, helps increase circulation and breathing and plays an incredible role in maintaining good health and the metabolic rate working properly.
◆ Stretching, Yoga
Boxing requires the body to work with the efficiency of a coiled spring and the fluidity of a panther and that requires flexibility. Not just that of tendons but fascial flexibility as well as loose, relaxed muscles. Boxer Flexibility recruits different muscle groups to provide the kind of suppleness and control you need. Go for EC. Your body will thank you for it later.
◆ Stretching
The Finisher workout should be the one you add to the end of pretty much every workout you perform, hence the name. Designed to help you stretch muscles and strengthen shoulders The Finisher is also a great aid to achieving a greater degree of freedom of movement. Because we rarely have sufficient time to devote to stretching, it is the one area of fitness that frequently gets left behind. By adding The Finisher to the end of a workout you can avoid having to schedule extra stretching sessions and, incrementally your flexibility and suppleness will increase.
◆ Stretching
Stretching, performed after exercise helps to unleash the power of the body, relax the muscles, help with circulation and muscle recovery and extend the range of movement. The Finish Line workout provides all of that without taking up too much time. Done regularly it helps increase the power output of muscles by increasing the degree of freedom in muscle motion.
◆ Stretching
Tendons are the cable anchors that stabilize our muscles. Tendons require a lot of work to get strong, but hold onto the strength they’ve gained for long times of inactivity if they have to. Powerful tendons means strong, stable muscles. The Iron Bar workout is there to make your tendons hard and strong. It’ll help increase stability, speed, explosiveness and coordination. It delivers, in short, greater body control.
◆ Stretching
The adductors, lower back and the psoas are amongst the components of the body that are overlooked when stretching. Part 2 comes to the rescue with a stretching routine that helps you achieve flexibility in these critical areas. How supple you are affects not just the degrees of freedom of motion the body achieves but also posture, endurance, core strength and lower back health. Make this workout a regular and many of the most common complaints regarding lower back and lower joints pain will be a thing of the past.
◆ Stretching
PS is the workout you go to at the end of each of your training sessions. Designed to help stretch the muscles and strengthen some tendons it also delivers the kind of concentrated, lower body muscle tone work that you know is helping you get more from your body’s strength and natural athleticism. Make this one of the constants in your after-workout routine and you will be surprised by the difference it will make to the way you move your body.
◆ Stretching
Doing the splits is a bucket-list thing for many. But here you can achieve that, in a gradual, step-by-step manner with the Splits workout. Make sure you maintain form throughout. Do it regularly. Tip: If you are doing this routine post-workout (you are already warmed up) you can drop the jumping jacks and proceed to the side leg raises right away.
◆ Stretching
Top To Bottom, as the name suggests, is a tendon and muscles full body, stretching routine that’s perfect for a cool down or a stretching workout in its own right. Performed as part of your regular after-workout cool down it helps maintain supple muscles and tendons which helps increase both power and speed.
◆ Stretching
Ankles are the overlooked joint. Because we can’t flex it like biceps or feel that it contributes to our sense of power like quads do, we tend to think about it only when it goes wrong and then we realize that we can’t run, can’t kick, can’t jump and, because our legs cannot work properly, we cannot even punch. Ankle Recovery remedies this by giving you a set of exercises to do that will help an injured ankle get better, faster plus this is a great workout to use as a preventative measure by incorporating it in any of your regular workouts.
◆ Rehab
Mind and body, working together create an unstoppable combination making you healthier, more focused and stronger. This foundation is built incrementally with small, measured steps which is where Good Morning Yoga workout comes in. Designed to help you meet each and every day on your terms, this is the kind of workout that changes you inside and out.
◆ Wellbeing
Stretching helps conditions tendons and muscles, increases flexibility, can prevent injury and actually leads to greater strength. The Morning Stretch workout is one of those ‘little’ routines that help you become unstoppable and stay that way.
◆ Wellbeing
Res & Rec is a deceptively named workout, at least as far as the first part of its name is concerned. The exercises target tendons and support muscle groups that are not normally targeted during regular workouts. As such it helps to build up a good sense of body control. Do not neglect to add this workout to the arsenal of body modification ones you have already. (You do have a list, right?).
◆ Wellbeing
The Better Balance workout is all about better balance which means that all the exercises target your lower body and core without neglecting tendons and ligaments. It is designed to help you improve muscle stability, muscle control and body awareness.
◆ Stretching
Breathe Easy is a workout designed to help you increase your VO2 Max and improve your aerobic capacity without spending hours running outside or pounding a treadmill. Relax your stomach and diaphragm and fill your lungs to capacity with each breath. Feel them stretching to the very bottom as you inhale. Stop inhaling only when they are filled with air to the max. Then hold each breath as instructed. Exhale slowly, when instructed, aiming to empty your lungs fully each time. This will make you feel better but it will also make you aerobically fitter.
◆ Well-Being
Perfect balance, great flexibility, coordination and a sense of harmony in how you move can transform you into an unstoppable physical machine. It, however, takes time to develop. Centered is a workout that gets you on your way by targeting all the major muscle groups that need to be targeted.
◆ Yoga
Ease-Out is a deceptive looking workout. It won’t get you out of breath and unless it’s a hot day you may not even sweat very much. But it does target tendons and those tiny supporting muscle groups that make bigger muscle groups work better which means that the day after you do it you will feel the difference and yeah it may even hurt a bit too.
◆ Cool Down
Yoga exercises can help quieten down the unruly monologue of your mind and help your body relax. Physical relaxation and de-stressing creates corresponding neurochemical states in your mind. All of this can make for a great end-of-day physical routine that will help you enjoy a better night’s sleep. Insomnia Yoga is a workout that addresses the inner-world/outerworld balance dynamic and helps you better center yourself.
◆ Yoga
Iron Tendons Lowerbody
Vol 4
Tendons are the cables that anchor the muscles to the bones and unleash their power. The Iron Tendons workout will help your tendons get stronger and your movements become more fluid. Plus it will just, generally, make you feel better.
◆ Cool Down
Just because there are days when you don’t feel like leaping around or pushing against the limits of what you can do, doesn’t mean that you should forego exercise. The Lazy Bear workout was created for just those days. It gives you the chance to not spend too much energy. It workouts virtually the entire body. It addresses tendon and core flexibility issues, which means it aids in agility and overall joint mobility.
◆ Cool Down
Lowerbody Tendon Strength
Vol 4
If the muscles are the engines that power us then the tendons are the anchors that help that engine perform properly. Tendons don’t just connect muscle tissue to the bone, the strength of the anchor point determines just how hard a muscle can work, what explosive energy it can generate and how well it can withstand fatigue. The Lowerbody Tendon Strength workout is designed to help your lower body perform at its absolutely best.
◆ Cool Down
What if you totally owned your body so that it obeyed your every command? Mobility Flow is a workout that aims to give you just that. The static poses activate and hold muscle groups at flexion, helping them get stronger and better. At the same time it reinforces the neural pathways that give you control over your body’s muscles. Make this one a regular each month and you will reap the benefits.
◆ Stretching
Stretching is important. It increases range of motion for each muscle group, it promotes circulation and helps strengthen the cardiovascular system and it helps build better, more balanced muscles. The Prep is the perfect workout to go for when cooling down or as a stand-in for those days when you know you should exercise but are running low on energy and willpower.
◆ Warm Up
For those days when you just wished for a full body workout that would activate virtually every muscle in your body, help make you feel alive and ready for anything, the RAWR workout is your perfect go-to set of exercises. Compact, quick and potent it will make you feel glad enough to be alive that you won’t be able to help yourself but RAWR by the end of it.
◆ Yoga
Help your body recover and your muscles revitalize with exercises that activate all the right muscle groups. Recovery is a difficulty Level I workout that helps your body and mind recover while still remaining physically active to keep you strong and healthy.
◆ Yoga, Cool Down
On days when the world feels too large, too noisy, too complex and all you want to do is hide from it, you need a workout that makes you feel good about yourself. Anchors you in the physicality of your body and the presence of your mind. Helps you find yourself and understand where you are and how you feel. The Self-Care workout is just about that. No ‘push’, no seeking of limits here. Just a chance to do something that will say: I am here. I am me. I am capable. I will persist. I am enough.
◆ Yoga
Unlock your inner balance with the Serenity workout. Its flowing movements increase your own self-awareness and sense of totality within your self. You can’t separate the inside from the outside which is why, as you flow from one pose to another, you also improve your inner balance as well as your external, physical one.
◆ Yoga
This quick yoga sequence is an ideal post-workout routine. Start with the first Cat-Cow exercises by slowly shifting from one to the other and taking deep breaths for 30 seconds. Then hold the Cow pose and breathe out rapidly 5 times through the mouth. Hold the pose for the rest of 30 seconds and breathe normally through your nose. Hold each pose after #2 for 30 seconds and relax. Change sides halfway through during #5 and #8. Execution time from #3 to #9 can be extended to 1 minute if you feel you need more time to stretch.
◆ Yoga
Upperbody Tendon Strength
Vol 4
The Upper Body Tendon Strength workout will help you develop speed and power in your upper body movements. This is not a heavy workout so it should be one you get to do as frequently as possible in order to achieve the necessary structural changes in the tendons.
◆ Cool Down
A workout that flows, lets your muscles, tendons and ligaments stretch and unwind and relaxes your mind cannot be called anything other than Zen. This is for those days when everything is really too much and you have little juice left in your batteries for something harder. Zen is a workout that will help you re-center yourself and start to feel energized again.
◆ Yoga