• intermediate level

    Fat Busting Superset

    Fat Busting Superset Fat Busting Superset
    This circuit works your entire body and your cardio fitness. The workout is designed to burn body fat, tone up and improve your cardio. It consists of 5 parts


    1. Run 1km
    2. Then every minute do 5 burpees (use timer)
    3. 100 sumo squats with shoulder press (2 x 5kg dumbell weights)
    4. Side glute raises 100 each side
    5. Side Plank 1 mins each side x 3 times
    6. Plank on Toes and Elbows 3 minutes
    7. 200 push-ups, 300 Barbell squats, 100 bench dips
    8. 50 Barbell bicep curls, 100 Russian side twists for abs
    9. 100 Elbow to knee Side Twists, 200 side crunches
    10. 100 V Sit-ups then Run 1km

  • advanced level

    Total Body Workout

    Total Body Workout Total Body Workout
    This circuit works your entire body and your cardio fitness. The workout is designed to burn body fat, tone up and improve your cardio. It consists of 5 parts:


    1. Full Push-Ups and Weighted Static Lunges (25 each leg, 50 total)
    2. Kettle Bell Swings
    3.Medicine Ball Full Sit-ups
    4. Elbow to Knee Twist (50 each side, 100 total)
    5. run 2 laps (400m) around the block.
    6. Then repeat 30 repetitions and 3 laps (600m)
    7. Then do 20 repetitions and 4 laps (800m)
    8. 200 push-ups
    9. 300 Barbell squats and 100 bench dips
    Final round is 10 repetitions and 5 laps (1km) and complete within an hour.

  • intermediate level

    Travel Bodyweight Workout

    Travel Bodyweight Workout Travel Bodyweight Workout
    It's great for when you go away on holiday's or if you travel for work. You can do this workout in just a small space, anywhere. 1 minute of each of the following exercises.


    1. Shoulder Push-ups (legs elevated)
    2. star jumps and squat jumps
    3. Hover with alternating elbow drop
    4. Push-ups and Burpees
    5. Full sit-ups and V sit-ups
    Then repeat the circuit 2-3 more times

  • advanced level

    Bootcamp H.I.T Workout

    This BODYFIRST BOOTCAMP workout is guaranteed to H.I.T your body in all the right spots, giving your total body a hit of bodyweight strength and cardio workout. You can do this workout anywhere. A great one if your travelling or on holiday's.



    100 Push-Ups (knees or toes)
    100 Crunches (palms on knees)
    100 Lunges
    100 Squats/Squat Jumps
    100 Hand to Hand Rows (50 each side)
    5 runs around a park or block (at least 400m each run)

  • beginner level

    Fitness Cardio Blast

    This is a simple total body workout that will push your fitness. It's a race against the clock where you complete the circuit 3-5 times through and you time how long each round takes. Then your aim is to beat your time on each round


    1. 30 jump lunges (30 on each leg so 60 in total)
    2. 30 tricep dips
    3. 30 elbow to knee twists (30 each side so 60 in total)
    4. 30 full sumo squats
    5. 30 burpees (tummy to ground)
    6. 30 push-ups staggered
    7. Run 800m
    Then Repeat 3-5 times and try to beat your time on each round

  • beginner level

    Fat Burning

    Go through one exercise at a time (eg Barbell Chest Press) and do 10 reps then run 100m approx then do 12 reps of chest press then 14,16,18 and 20.




    1. Barbell Chest Press total
    2. Full Medicine Ball Sit-ups with chest press
    3. Barbell Squats
    4. Split Lunge Jumps (i.e 10 reps per leg 1st round)
    5. 30 burpees (tummy to ground)
    6. Work back up the ladder and repeat workout again IN REVERSE
    7. Walk 800m
    Guaranteed to raise your heart beat and work up a sweat.