Low Intensity

Body weight cardio (stability / mobility)

Low impact bodyweight cardio

Deep stretches 1

Core and Abs circuit

30 minute morning mobilisation

Mobility circuit (Blue / Green zone)

Dynamic stretching

Medium Intensity

Side plank & snatch

Hollow Rock Core progressions

The Window wiper press up

Bodyweight strength holds / cardio supersets

Bodyweight strength supersets

Dumbbell strength / Bodyweight cardio supersets

Bodyweight strength circuit 1

High Intensity

Glute loaded lunge progressions

Kettlebell Swing progressions

Cardio-strength-power fitness test (live)

Bodyweight Tabata - Strength & Power

Fitness test - Centurion / Shifty 250 / Filthy 500

Bodyweight Tabata - Power

Bodyweight cardio circuit (speed)