Stairmaster - Cooldown

Movement - Step at your own pace and hold the side bars for balance and stability

Stairmaster Hard

Movement - Step at your own pace and hold the side bars for balance and stability

Stairmaster - Steady Pace

Movement - Step at your own pace and hold the side bars for balance and stability

Stairmaster - Warmup

Movement - Step at your own pace and hold the side bars for balance and stability

Spider Mountain Climbers

Setup - Start in a plank position with your arms straight and hands positioned under your shoulders Movement - Bring your right knee towards your left elbow and round your body as you do so - Return right leg to the starting plank position - Bring left knee towards right elbow in the same motion

Plate Press

Setup - Have a weight plate pressed between your hands in front of your chest with your elbows bent at around a 90 degree angle - Stand with your feet shoulder width apart and engage your core Movement - Press the plate outward by extending your arms forward. Your elbows should travel outward to your torso - As you press, keep your wrists neutral, ensuring the plate doesn't tilt forward or backward. Maintain a firm grip on the plate - Press the plate as far forward as you can, extending your arms fully without locking the elbows out completely. Your arms should be extended in front of you at chest height or slightly higher - Slowly bring the plate back toward your chest. Keep your elbows bent at a 90 degree angle as you return to the starting position

Box Jumps

Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jump

HIIT

Time for your HIIT circuit!!

Dumbbell Tricep Kickbacks

Setup - Grab a dumbbell in each hand - Stand with your feet shoulder width apart, knees slightly bent for stability - Hinge forward at your hips, keeping a neutral spine. Your torso should be nearly parallel to the ground, and your elbows should be bent at about a 90-degree angle with the dumbbells near your chest - Position your elbows so they are tucked in close to your torso (not flaring out) - Grip the dumbbells with your palms facing inward towards your body Movement - From the starting position, press the dumbbells back by straightening your elbows - Keep your upper arms stationary, and only move your forearms as you extend your arms fully behind you - Squeeze the triceps at the top of the movement - Avoid locking your elbows completely at the top to keep constant tension on the triceps - Hold for a second at the top, and then slowly lower the dumbbells back to the starting position in a controlled manner

Kneeling Kick Backs

Set Up - Begin on all fours with your hands placed directly under your shoulders Movement - Keeping your back flat, hips squared and core engaged, begin to lift one leg behind you pushing through your heel and squeezing through your glute - Slowly lower your leg back down to the starting position

Landmine Close Grip Row

Set Up - Grab a Barbell and place it into the Landmine Barbell Stand - If your gym doesn't have a stand place it in the centre of a 20kg weight plate - Grab the close grip triangle bar and place on the barbell Movement - Place your feet shoulder width apart, keeping your back straight at 45 degrees - Perform the movement ensuring you stay controlled and hold at the top for 1-2 seconds

Extensor Forearm Stretch

The Extensor Forearm Stretch targets the muscles on the top of your forearm, helping to relieve tension and improve wrist flexibility How to Perform - Stand tall with your feet hip-width apart and your shoulders relaxed - Extend one arm straight out in front of you at shoulder height, palm facing up - With your opposite hand, gently grasp the fingers of your extended arm - Pull your fingers back toward your body until you feel a stretch along the underside of your forearm - Release slowly and switch arms

Kas Hip Thrust Dual Method

This method is simply a Kas Hipthrust (Shorter range of motion to a regular Hipthrust) into a pulse at the top. This will act as 1 rep Setup - Begin by setting up a barbell across your hips - Position your upper back against a bench or elevated surface. The bench height should allow your knees to bend at a 90 degree angle - Place your feet shoulder width apart with your toes externally pointed outwards slightly Movement - Begin by engaging your core and keeping your chin tucked. Then drive your heels into the floor while thrusting your hips upward. Push through your glutes to lift your body - At the top of the movement your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard at the top - Once you reach the top of the movement, perform a small pulse by slightly lowering your hips and then driving them back up to full extension - Slowly lower your hips down. Not all the way to the ground, only halfway as this creates the Kas Hipthrust. Repeat movements

Banded RDLs

Setup - Stand with your feet hip-width apart and place the middle of the resistance band under the arches of both feet - Grasp the ends of the band with your hands. Your arms should be fully extended, and the band should have tension even at the start - Make sure the band is tight when you’re standing upright. The tighter the band, the greater the resistance - Engage your core, pull your shoulders back, and stand with a neutral spine Movement - Begin the movement by pushing your hips back (not down). The hinge should come from your hips, not your knees - As you push your hips back, allow your torso to lean forward, keeping your back straight and chest lifted - Maintain a slight bend in your knees as you lower your torso toward the floor - Lower your torso until you feel a deep stretch in your hamstrings (this will typically be when your upper body is nearly parallel to the floor or when you can no longer maintain a neutral spine) - To return to the starting position, drive your hips forward, bringing your torso upright. Focus on squeezing your glutes and pushing through your heels to stand back up

Single Leg Bodyweight Hip Thrusts

Setup - Lie flat on your back on the floor with your knees bent and your feet flat on the ground, hip-width apart - Place your arms flat on the floor by your sides for stability - Position one foot flat on the floor and extend the other leg straight out in front of you, keeping it elevated and off the ground. This is the leg you’ll be working - Make sure your spine is in a neutral position Movement - Begin by pushing through the heel of the foot that is flat on the ground - Engage your glutes and core as you begin to lift your hips off the ground - The leg that is extended should stay straight throughout the movement, parallel to the ground or slightly above it - Push your hips upwards until your body forms a straight line from your shoulders to your knee on the grounded leg - Slowly lower your hips back towards the ground with control, but don’t let your glutes touch the floor between reps

Kneeling Single Arm Lat Pulldown

Set Up - Kneel on floor with your knees at hip width apart. Grasp the handle using your opposite arm to your leg with your palm facing inwards Movement - Begin with your arm full extended overhead, with a slight lean forward from your hips, keeping your core engaged - Pull the handle down towards your chest, driving your elbow down and squeezing at the bottom

Dumbbell Seated Tricep Extensions

Set Up - Sit on a bench or hard surface with a dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movement

Lying Banded Anchored Hip Thrusts

Setup - Start by positioning a loop resistance band under the middle of both feet. The band should be tight when your feet are flat on the floor and your knees bent. The band should be placed across your mid foot or near the toes - Place your feet shoulder width apart with your toes externally pointed outwards slightly - Lie back with your upper back flat on the floor, your arms at your sides holding the band, and your head in a neutral position with your spine - Your hips should be on the floor, with your knees bent and your feet positioned directly underneath your knees Movement - Begin the movement by driving your hips upwards, pressing through your heels and the balls of your feet. As you push upward, squeeze your glutes at the top and ensure your shoulders, hips, and knees form a straight line at the peak - Engage your core keeping your pelvis stable at the top of the movement - Slowly lower your hips back down towards the floor back to the starting position

Banded Tricep Extensions

Banded tricep extensions target the back of the upper arms by extending your elbow against resistance from a band to strengthen and tone the triceps How to Perform - Stand with feet shoulder-width apart. Secure the band under one foot or anchor it behind you. Hold the other end of the band with both hands behind your head, elbows bent - Press the band upward until your arms are fully extended - Bring your hands back to the starting position in a controlled motion

Banded Bicep Curls

Banded Bicep Curls are an exercise where you stand on a resistance band and curl the ends up toward your shoulders to strengthen your biceps. They help build arm muscle, and improve grip strength How to Perform - Stand with your feet shoulder-width apart, securing the resistance band under both feet. Hold the other end of the band in each hand with palms facing forward - Bend your elbows to bring your hands toward your shoulders, squeezing your biceps at the top - Lower your hands back down in a controlled motion, keeping tension in the band