https://www.ignitionfitness.com.au/news daily 0.75 2020-03-24 https://www.ignitionfitness.com.au/home daily 1.0 2020-07-16 https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/t/5cf726a76785790001c0ea25/1559701204426/60285949_2406169406070646_4026298009095503872_n.jpg Home https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/t/5d9c2470b9c85c1e741d8b0f/1570513826853/59917771_2406646139356306_7486917776989224960_n.jpg Home https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/t/5e79dcae46e507259f0ec65e/1588208975353/IMG_0614.jpg Home https://www.ignitionfitness.com.au/members-videos daily 0.75 2020-05-14 https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/t/5ebd3dd0e9d7534cc8715d05/1589460411087/ Members Videos - 15/05 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ebd3b3168f5484d79c64452/1589460411087/ Members Videos - 15/05 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ebd3c5227d58c73cee3ff72/1589460133678/ Members Videos - 15/05 Friday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Taps 50 x Penguins 50 x Supers https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ebd3bd3ac968c2928eea534/1589460355124/ Members Videos - 15/05 Friday Boot Camp 20 minute high intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). As many sets as possible of the following in 20 minutes: 8 x Box Jump (Tuck jump if you don't have something to jump on) to Down Up 8 x Atomic Burpees 8 x Sabre Tooth (16 if you don't have anything to use as equipment) 8 x Lunge X-Plodes each leg (16 each leg if you don't have anything to use as equipment) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ebbd2e74b59573668c95abb/1589367781319/ Members Videos - 14/05 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ebbd27e0ab52a37fcd23c0e/1589367492770/ Members Videos - 14/05 Thursday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 100 x Supers 100 x Penguins 100 x Punching Russian Twists https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ebbd1f04b59573668c9435c/1589367387414/ Members Videos - 14/05 Thursday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 10, 8, 6, 4, 2 Reps of the below exercises * Tricep Dips * Raised rear leg lunges/jumps * Med Ball Frog Leaps * Warrior Burpees * Sideways Push Ups https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b93f05feaf0320dd693c/1589286390317/ Members Videos - 13/05 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b738bcecfc62f7471fef/1589284957674/ Members Videos - 13/05 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x Olympic Plate/Tyre Twists 30 x Rap Moves (15 each side) 30 x Side Raises each side https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b8a5d5db1c1f475999df/1589288096619/ Members Videos - 13/05 Wednesday Cardio Blast High intensity Cardio Blast session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 1min, 45secs, 30secs, 15secs * Skipping * Bear Crawl * Jump Outs * Knees Jump to Feet & Tuck Jump * Handstand Against Wall https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b5aa613f33717828dd5f/1589199980453/ Members Videos - 12/05 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b4c9877f9351916ec86a/1589201910917/ Members Videos - 12/05 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Tyre hold crab walk 50 x Taps with feet on tyre 30 seconds arms extended Tyre hold https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b3ece490ba1f934a44ac/1589198814589/ Members Videos - 12/05 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 50’s Day * Hand walk on Tyre - 25 each direction * Squat press with Tyre * Sabre Tooth with Tyre * Back Row to Burpee with Tyre * Lunge Press with Tyre https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b24081fb3b78554ee8ff/1589112859683/ Members Videos - 11/05 Monday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b1a4bcecfc62f7463812/1589112605676/ Members Videos - 11/05 Monday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 60 x Arm and Leg Donkeys 60 x Russian Punching Twists 10 x Dead Bugs x 3 https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4b09e851e5d35a829064a/1589112411950/ Members Videos - 11/05 Monday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). 5 minute minimum running warm up, approx 1km. 12 Hill Sprints of a hill similar size to our driveway hill - 2 forward, 1 backward If you find a bigger hill do 9 in the same format. If you find a huge hill like Raymont St then do 6 in the same format. If you don’t want to do hill sprints you can do this skipping workout instead. 5 x 3 min rounds of skipping, 15 sec jog, 15 sec high knees and repeat for the whole round. 1 min rest and repeat for the 5 rounds. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4aa39fda7e4529689ff71/1588898475430/ Members Videos - 08/05 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4a9a5e043ac729932bfc9/1588898351886/ Members Videos - 08/05 Friday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 20 x Knee Raise to Outside Elbow (each side) 50 x Penguins 2 min Bridge https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4a90f3e3fb45bd2be75b4/1588898197038/ Members Videos - 08/05 Friday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 50’s Day - 50 reps of all below exercises * Squat Press * Warrior Burpee * Elevated Rear Leg Lunge Jump (25 each side) * Diamond Push Ups * MB Frog Leaps * Tricep Dips https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4a81710da915c9bf6e9ec/1588897926628/ Members Videos - 06/05 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4a78c8b71676a7049ea00/1588897775958/ Members Videos - 06/05 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 100 x Supers 3 minute Bridge https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb4a69ff49e746a6b100e9d/1588897600579/ Members Videos - 06/05 Wednesday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 1 minute of the below exercises with 10 sec rest between each exercise, 1 minute rest then 45 secs of the below exercises with 10 sec rest between each, 1 minute rest then 30 secs of the below exercises with 5 sec rest between each, 30 seconds rest then 15 secs of the below exercises with 5 sec rest between each * Jump Outs * Barmy Armies * Lunge switches with punches * Spiderman * Skipping https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb0a6395fa5f429781aa556/1588635267736/ Members Videos - 05/05 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb0a71287c5197d27f6cd39/1588635492765/ Members Videos - 05/05 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Russian Twists 30 x F.B.P. 30secs - 1min Side Bridge/Plank (each side) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eb0a6b2540d46692531e9a0/1588635388197/ Members Videos - 05/05 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 10, 8, 6, 4, 2 Reps of the below exercises * Split Lunges * Hop & Press with Tyre * Sideways Push Up * Walkout Taps with Tuck Jump * Olympic Tyre Twists https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eab73d56f6db90e1cb12550/1588294690787/ Members Videos - 01/05 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eab7330df99770838b8148e/1588294557271/ Members Videos - 01/05 Friday Abs Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x F.B.P. Triple 8 2 minute Bridge/Plank https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eaa289c8aa0b52dec4c8d94/1588294583815/ Members Videos - 01/05 Friday Cardio Blast High intensity Cardio Blast session. Warm up first, do this Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). 5 minute minimum running warm up, approx 1km. 12 Hill Sprints of a hill similar size to our driveway hill - 2 forward, 1 backward If you find a bigger hill do 9 in the same format. If you find a huge hill like Raymont St then do 6 in the same format. If you don’t want to do hill sprints you can do this skipping workout instead. 5 x 3 min rounds of skipping, 15 sec jog, 15 sec high knees and repeat for the whole round. 1 min rest and repeat for the 5 rounds. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eaa25d0dc8b890a768bd412/1588210002024/ Members Videos - 30/04 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eaa2748525cf600be591c1c/1588210002038/ Members Videos - 30/04 Thursday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 10 x Roll Understand (ea side) 100 x Taps with feel elevated 20 x Toes to ceiling https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5eaa27d84f46fa106b3763e5/1588210002507/ Members Videos - 30/04 Thursday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 8 x Squats with weight above head 2 x laps walking on hands with 8 push ups (1 lap each direction, 4 push ups each lap) 8 x Warrior Burpees 8 x Hang Lift (ea side) Repeat for 20 minutes https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea8d0e1895d56792b663515/1588121956187/ Members Videos - 29/04 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea8d087b968bd3f3dcea037/1588121786101/ Members Videos - 29/04 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. * Alphabet and 888 - straight legs. * 2 min Bridge, 80 secs with 2 limbs touching ground only, last 40 secs all four limbs on ground. * 50 x V Diagonal Ankle Taps https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea8cbfca4f55b486c12b335/1588121690500/ Members Videos - 29/04 Wednesday Cardio Blast/Boot Camp High intensity Cardio Blast/Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). Every Minute on the Minute (EMOM) 60 x Skips 20 x Push Ups 40 x Lunge Pulses (20 each side) 30 sec Handstand Against Wall 30 x Knees to Chest Bench Jumps on Ground Repeat 4 times. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea7730758971b05925eb999/1588032403952/ Members Videos - 28/04 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea77286c1ad485a002d4207/1588032209936/ Members Videos - 28/04 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 20 x Rap Moves 30 x Barmy Armies 50 x Supers https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea771623da2611961df215a/1588032118866/ Members Videos - 28/04 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 8 Reps of the below exercises * Atomic Burpees * Lunge X-Plodes (8 ea side) * Bear Crawl (8 “steps”) * Squat Jumps with weights/Tyre Repeat for 20 minutes. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea0e796e0e57969e5d598b0/1587647182785/ Members Videos - 24/04 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea0ea2fbc77342600b7ce2e/1587647423384/ Members Videos - 24/04 Friday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x V Sits 20 x Single Cross Over Leg Raises (each leg) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea0e93f4fa0a73a5b409158/1587647182798/ Members Videos - 24/04 Friday Cardio Blast/Boot Camp High intensity Cardio Blast/Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 10 x Tricep Dip 30 sec Skip 10 x On Knees up to Feet into Squat Jump 30 sec High Knees 10 x Single Leg Side Jump (each leg) 30 sec Star Jumps 10 x Bear Crawl 30 sec Pitter Patter Repeat for 20 mins https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea0e4d6bc77342600b6cd80/1587602855901/ Members Videos - 23/04 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea0e6b531650d63e22682cd/1587603254295/ Members Videos - 23/04 Thursday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x Toes to Ceiling 2 min Bridge/Plank https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5ea0e5dc0b77487bad069799/1587603078174/ Members Videos - 23/04 Thursday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). The below exercises for the reps listed and repeat for 20 minute total workout. 8 x Warrior Burpees 16 x Tyre Drag 8 x Sideways Push Up 8 x Walkout Taps https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9ee6ae25156d09d6ba89bf/1587472124755/ Members Videos - 22/04 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9ee71b6eca1c28d87d655e/1587472226629/ Members Videos - 22/04 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. * Alphabet and 888 - straight legs. * 2 min Bridge, 80 secs with 2 limbs touching ground only, last 40 secs all four limbs on ground. * 50 x V Diagonal Ankle Taps https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9ee60df1cdfa38f248407d/1587477177165/ Members Videos - 22/04 Wednesday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this HIIT/Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). Tabata Format - 20 secs flat stick, 10 secs rest through first four exercises, and repeat three times. 1 minute rest then next set of four exercises in above format x 3. 1 minute rest and final set of four exercises (Choose your favourite four from the list below) in above format x 3. 1st set exercises: * Down Ups * Walkout Taps * Frog Leaps * Bench Jumps 2nd set exercises: * Squat Hold * Lunge Jumps/Split Lunges * Ladder on hands on the spot * Barmy Armies 3rd set exercises: Choose your favourite four from the above.! https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9e2ca33f766c452b27fefa/1587424516554/ Members Videos - 21/04 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9e2d4bc3ef2e2ce088c93a/1587424654905/ Members Videos - 21/04 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Tyre Hoedown Toedowns 20-30 x Tyre Sit Ups https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9e2dd6f4f258334d3bd65e/1587424813417/ Members Videos - 21/04 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 50 Reps of all the below exercises Squat Press Olympic/Tyre Twists Back Row to Burpee KB/Tyre Swings Lunge Press Hang Lifts https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9c8505056db926f373bb90/1587316178640/ Members Videos - 20/04 Monday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9c8479707f1905f1a2e79c/1587315907636/ Members Videos - 20/04 Monday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 60 x Arm and Leg Donkeys 60 x Russian Punching Twists 10 x Dead Bugs x 3 https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9c836ff7ab3222f38fff5f/1587315765000/ Members Videos - 20/04 Monday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). 5 minute minimum running warm up, approx 1km. 12 Hill Sprints of a hill similar size to our driveway hill - 2 forward, 1 backward If you find a bigger hill do 9 in the same format. If you find a huge hill like Raymont St then do 6 in the same format. If you don’t want to do hill sprints you can do this skipping workout instead. 5 x 3 min rounds of skipping, 15 sec jog, 15 sec high knees and repeat for the whole round. 1 min rest and repeat for the 5 rounds. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e97b134c9cf7d63b0c2df1d/1587040231597/ Members Videos - 17/04 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e96e8ca03a960031c1818b3/1586948465382/ Members Videos - 16/04 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e96e867f01cf06d99c5025a/1586948274071/ Members Videos - 16/04 Thursday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Tyre hold crab walk 50 x Taps with feet on tyre 30 seconds arms extended Tyre hold https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e96e7e4dbb0561b8dae251a/1586948164692/ Members Videos - 16/04 Thursday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 50’s Day * Hand walk on Tyre - 25 each direction * Squat press with Tyre * Sabre Tooth with Tyre * Back Row to Burpee with Tyre * Lunge Press with Tyre https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9578ad5778131bfc1c8c4b/1586854292186/ Members Videos - 15/04 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9577eff123433310c12502/1586853948124/ Members Videos - 15/04 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 100 x Supers 3 minute Bridge https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e95771adfe0ba5c79f811ce/1586853785216/ Members Videos - 15/04 Wednesday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 1 minute of the below exercises with 10 sec rest between each exercise, 1 minute rest then 45 secs of the below exercises with 10 sec rest between each, 1 minute rest then 30 secs of the below exercises with 5 sec rest between each, 30 seconds rest then 15 secs of the below exercises with 5 sec rest between each * Jump Outs * Barmy Armies * Lunge switches with punches * Spiderman * Skipping https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e94658c2a1482195b6adc3a/1586783717259/ Members Videos - 14/04 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e9463f5330a8767999bd395/1586783339951/ Members Videos - 14/04 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 10 x Roll Unders (each side) 50 x Supers 2 min Bridge https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e94648ada5a5d186bedb4bc/1586783445832/ Members Videos - 14/04 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 8 x Push Ups (1st set)/Sphinx Push Ups (2nd set) and continue to alternate each set 8 x Frog Leap to Down Up 8 x Wall X-Plode 16 x Lunge X-Plode (8 each side) Repeat for 20 minutes https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8c50bbaeda723cc6f37dc0/1586347132000/ Members Videos - 09/04 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8da63045d37c095f04e959/1586346556342/ Members Videos - 09/04 Thursday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 10-20 Circles each direction Tyre Holds at different heights and angles 20-40 Russian Twists 2 min Bridge with feet on tyre https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8da397c9803e244e05d229/1586347132061/ Members Videos - 09/04 Thursday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 20 mins of tyre exercises however you like from the below exercises: Olympic/Tyre Twists Squat Press Lunge Press Tyre Throws Tyre Drag Tyre Push Frog Leaps Tyre Flips - Single Arm Tyre Flips to Push Up to Jump Through Lunge X-Plodes Tyre Swings Tyre Walking Push Ups https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8c4d30ae195d45f8648e86/1586253191028/ Members Videos - 08/04 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8c4a2c046b785805b41b3e/1586252462575/ Members Videos - 08/04 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. * Alphabet and 888 - straight legs. * 2 min Bridge, 80 secs with 2 limbs touching ground only, last 40 secs all four limbs on ground. * 50 x V Diagonal Ankle Taps https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8c494e00d80776df6edfe0/1586252242702/ Members Videos - 08/04 Wednesday Cardio Blast/Boot Camp High intensity Cardio Blast/Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). Every Minute on the Minute (EMOM) 60 x Skips 20 x Push Ups 40 x Lunge Pulses (20 each side) 30 sec Handstand Against Wall 30 x Knees to Chest Bench Jumps on Ground Repeat 4 times. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e89d582d84e09477ef855de/1586177213587/ Members Videos - 07/04 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e89c4341b981f2a96b49b54/1586177213813/ Members Videos - 07/04 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. Dead Bugs x 10 each limb x 2 Mountain Climber Holds (5 sec hold) x 30 (15 each side) Crab Walk Tyre Twists x 30 (15 each side) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e89c3a1842fcc315ca93c49/1586177213571/ Members Videos - 07/04 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 10-8-6-4-2 Reps of the below exercises Atomic Burpees with Tyre Hop & Press with Tyre - reps are per side Lunge with rear leg on bench (jump if you can) - reps are per side Crab Walk to 2 x Sabre Tooth https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e89bcc59b6208253a68c619/1586085746340/ Members Videos - 06/04 Monday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e89ba8e842fcc315ca89079/1586084564391/ Members Videos - 06/04 Monday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x Push Up position opposite arm and leg outward rotation 30 x Push Up position opposite arm and leg raises 30 x Side Bridge/Plank, on hand not elbow, top leg leg lift (15 each side) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e89b9fca4e68d606724b79a/1586084435543/ Members Videos - 06/04 Monday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). 5 minute minimum running warm up, approx 1km. 12 Hill Sprints of a hill similar size to our driveway hill - 2 forward, 1 backward If you find a bigger hill do 9 in the same format. If you find a huge hill like Raymont St then do 6 in the same format. If you don’t want to do hill sprints you can do this skipping workout instead. 5 x 3 min rounds of skipping, 15 sec jog, 15 sec high knees and repeat for the whole round. 1 min rest and repeat for the 5 rounds. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e848e32ae1fa76ee557ebcf/1585745526153/ Members Videos - 04/04 Saturday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. All Bridge/Plank varieties also using the tyre for different angles. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e848c8eb8dd752ebcfd69d9/1585745393407/ Members Videos - 04/04 Saturday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 50 x Tyre Throws 2 min Run/Jog with Tyre Above Head (on the spot, around the house, whatever space you have to work with) 50 x Tyre Flips x2/Push Up/Jump Through or Over 2 min Run/Jog with Tyre Above Head 100 x Tyre Drag 2 min Run/Job with Tyre Above Head 50 x Single At Tyre Flips 2 min Run/Jog with Tyre Above Head 20 x Walking Lunges with Tyre Above Head https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8487c8334d1467109eaea4/1585744535165/ Members Videos - 03/04 Friday Muay Thai https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8483c8e21ae556868435d3/1585742875652/ Members Videos - 03/04 Friday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x V Sits 20 x Single Cross Over Leg Raises (each leg) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8485c28fa4ea3d45f1b6e4/1585743451368/ Members Videos - 03/04 Friday Cardio Blast/Boot Camp High intensity Cardio Blast/Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 10 x Tricep Dip 30 sec Skip 10 x On Knees up to Feet into Squat Jump 30 sec High Knees 10 x Single Leg Side Jump (each leg) 30 sec Star Jumps 10 x Bear Crawl 30 sec Pitter Patter Repeat for 20 mins https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e847e32130f6208e6b39309/1585741477755/ Members Videos - 02/04 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e832354e78b6956d2d70a5b/1585652635815/ Members Videos - 02/04 Thursday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x Toes to Ceiling 2 min Bridge/Plank https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e83241e57ad4f6854a6a523/1585652846606/ Members Videos - 02/04 Thursday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). The below exercises for the reps listed and repeat for 20 minute total workout. 8 x Warrior Burpees 16 x Tyre Drag 8 x Sideways Push Up 8 x Walkout Taps https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8319db8cfb0e4f12eaadd1/1585650206981/ Members Videos - 01/04 Wednesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8311b942c101597f4fcd9a/1585648119590/ Members Videos - 01/04 Wednesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Donkey Kicks with arm raises 50 x Punching Russian Twists 10 x Arms of Dead Bugs, 10 x Legs of Dead Bugs and repeat. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e83122a18ff8645a9acaffa/1585648235769/ Members Videos - 01/04 Wednesday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this HIIT/Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). Tabata Format - 20 secs flat stick, 10 secs rest through first four exercises, and repeat three times. 1 minute rest then next set of four exercises in above format x 3. 1 minute rest and final set of four exercises (Choose your favourite four from the list below) in above format x 3. 1st set exercises: * Down Ups * Walkout Taps * Frog Leaps * Bench Jumps 2nd set exercises: * Squat Hold * Lunge Jumps/Split Lunges * Ladder on hands on the spot * Barmy Armies 3rd set exercises: Choose your favourite four from the above. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e81dbc047c7f816da10d794/1585568782977/ Members Videos - 31/03 Tuesday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e81d48b5dad3f3c15585614/1585566956043/ Members Videos - 31/03 Tuesday Ab Workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Tyre Hoedown Toedowns 20-30 x Tyre Sit Ups https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e81d51e81902e24ce3f2b62/1585567139031/ Members Videos - 31/03 Tuesday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 50 Reps of all the below exercises Squat Press Olympic/Tyre Twists Back Row to Burpee KB/Tyre Swings Lunge Press Hang Lifts https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e8023b85ed80a4219e5e71d/1585456119262/ Members Videos - 30/03 Monday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e800ecafa919e2e914bc849/1585450801168/ Members Videos - 30/03 Monday Abs Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x Olympic Plate/Tyre Twists 2 min Bridge with 30 secs to 1 min of only two limbs on ground https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e800f6eb042e9754b717938/1585450949861/ Members Videos - 30/03 Monday Cardio Blast/Boot Camp High intensity Cardio Blast session. Warm up first, do this Cardio Blast, then either on to Muay Thai (separate video) or finish with abs (separate video). 20 Reps of the below exercises followed by 15 secs of Sprints if you have enough area or the 15 secs of the cardio exercises below. 20 x Hurdle Down Up 15 sec Sprint or High Knees 20 x Burpees with Push Up 15 sec Sprint or Heels to Butt 20 x Mountain Climbers 15 sec Sprint or Star Jumps 20 x Plyo Push Ups 15 sec Sprint or Skipping 20 x Medicine Ball Burpees 15 sec Sprint or Pitter Patter 20 x Squat Box Jumps 15 sec Sprint or High Knees 20 x Single Leg Leaps 15 sec Sprint or Star Jumps Repeat for 20 minutes total. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7de6335dad3f3c15d6e590/1585310072180/ Members Videos - 28/03 Saturday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7dd98b5dad3f3c15d5bfe0/1585306084475/ Members Videos - 28/03 Saturday Abs Ab workout to follow Cardio Blast/Bootcamp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 30 x Side Raises each side and 30secs Side Bridge each side Alphabet followed by 888 15 x Rap Moves each side https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7ddb135ed80a4219964d8f/1585306637562/ Members Videos - 28/03 Saturday Boot Camp High intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). 3-6-9-12-9-6-3 Reps of the below exercises Hop & Press Reefers Push Up Row High Squat Jumps https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7c95394e95645fc6907f34/1585223067014/ Members Videos - 27/03 Friday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7c9486c8fb3629d39776f5/1585222915578/ Members Videos - 27/03 Friday Abs Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai if you also do Muay Thai. 50 x Taps 50 x Penguins 50 x Supers https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7c88ab9e38590cab4a148b/1585220248873/ Members Videos - 27/03 Friday Boot Camp 20 minute high intensity Boot Camp session. Warm up first, do this Boot Camp, then either on to Muay Thai (separate video) or finish with abs (separate video). As many sets as possible of the following in 20 minutes: 8 x Box Jump (Tuck jump if you don't have something to jump on) to Down Up 8 x Atomic Burpees 8 x Sabre Tooth (16 if you don't have anything to use as equipment) 8 x Lunge X-Plodes each leg (16 each leg if you don't have anything to use as equipment) https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7b4be3ddb1ef32f889d52f/1585223171881/ Members Videos - 26/03 Thursday Muay Thai Muay Thai online session. If this is your starting workout warm up first, do this session, and finish with abs (separate video). If you have just finished Boot Camp or Cardio Blast/HIIT then just jump right in. 3 minute rounds for everything, if you have a heavy bag or a partner to hold pads two blocks in the middle of the session you can drop to 2 minute rounds, if you don’t have any equipment stick to 3 minute rounds for all. https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e80255e63d7965a889f63b8/1585456533766/ Members Videos - 26/03 Thursday Ab workout Ab workout to follow Cardio Blast/Boot Camp if that is all you do, or to follow Muay Thai it you also do Muay Thai. 20 x Toes to ceiling 50 x Russian Twists 1 minute Feet Raised Plank/Bridge https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e7876410df723159b3cf412/1584952954740/ Members Videos - Marvel Studios' Black Widow | Final Trailer https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e78764882f4153fccb80c79/1584952897239/ Members Videos https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e79d03dec77ea17a5a160da/1585041688231/ Members Videos - How to Embed a PDF in Squarespace https://static1.squarespace.com/static/5cc919dfca525b25ad90746c/5e7874db46fbdd70dc73cba3/5e79d6fab6ae2301838d2885/1589460227032/ Members Videos - 26/03 Thursday Cardio Blast 20 min high intensity cardio blast session. 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