Online Strength & Fitness

Join Tom for a 45 minute session focused on cardio and strength endurance.

Take on this 3 part workout focusing on full body strength, a leg specific section and complete it with a intense HIIT finisher!

You will need a chair and a towel or resistance band for this fast paced 45 minute blast!

Get a sweat on with this quick fire cardio, crawl, core and HIIT workout.

Join for Tom for a tough but envigorating Saturday session, combining strength work, then HIIT and core work.

Join 3 of our fav friends duringlockdown, the chair, the towel and the weight (aka a bag full of tins and books) for a match (and a workout) made in heaven.

This is our warrior workout in honour of this years winter warriors who smashed our 28 day winter warrior challenge.

A straight up body weight workout using an Every Minute On The Minute sctructure, wrapping up with HIIT and core.

Test your strength to the max with this fast paced workout tracking reps and holding isometric positions. You will need a make shift weight, dumbbells or kettlebell.

Take on the pyramid climb with this challenging workout, broken into 3 x 9 minute blocks.

Test your strength endurance with this upper body, then lower body split work out.

Challenge your strength, fitness and mental toughness with this session.

We’re going to use sliders for this session, so you will need something to put under a foot or a hand that will enable it to slide on your floor. If on a hard smooth floor, tea towels or micro cloths work best. If on carpet, things like upside down shoe box lids,...

Break it down with this split session focusing on leg strength in the first half, then upperbody in the second half.

Double up on the strength challenge with this supersets workout.

Get a full body blast with this 45 minute workout, finishing with a focus on glutes.

You'll need a chair for this fast paced workout focusing on pairs of exercises for rounds, we top it off with a short sharp HIIT "I go You go" finisher.

It's been a while since we last did this benchmark session. It has helped guide us through 3 lockdowns, keeping on the pulse of our progress. Grab a pen and paper and let's go.

This one should be called Tom's Testing Trios. Fast flowing rounds of 3 movements topped off with HIIT and core.

Grab a sturdy chair and get into this strong workout, topped off with 9 mins of HIIT to finish.

This session is focuses on stregth and core, without the dreaded HIIT finisher!

Join Tom for a fast paced lower body : upper body split circuit and team challenge.

This workout uses an Every Minute On The Minute (EMON) structure. Grab a towel and lets go!

A great workout with the ever versatile dining table chair and a bag full of heavy books / tins.

We love using sliders (and their DIY home equivalents) for a different and challenging workout, so give it a go.

Join the Saturday superstars for a cardio blast and finish with a team challenge.

Grab a sturdy chair and something that weights around 8-20kg to hold (optionaL).

Welcome back in 2021. Get moving again with Tom's first workout of 2021...

Grab a weight (and a Santa hat - ok its optional) for this one. Warning: this workout may change the way you feel about Christmas carols.

All you need is a chair for this 45 minute circuit workout

Grab a weight or improvise with a backpack filled with tins or books...

Build strength and endurance with this bodyweight supersets workout. You will need a sturdy chair, bench, stool, step or low table that can support your bodyweight.

Grab a chair or bench for this strength and cardio workout with Tom.

Get a 2 for 1 workout with this 45 minute session divided into to mini workouts.

Blast away the cobwebs and get moving with this killer cardio and core challenge.

Get into this fast and effective 45 minute workout focusing on leg strength and blended cardio exercises.

Work on your dips, l-sits and more with this super set chair workout.

All you need is a large towel, for this strong workout with Mr. Powell

Join in with Tom for this challenging outdoor hybrid strength & Cardio session.

Join in for our weekly cardio workout, this one has lots of variety to with 2 different rounds.

Improve strength, balance, range of motion and body control with this strong sliders workout.

Build your cardiovascular health and endurance with this 35 minute cardio focused session.

It's that time again to check in with your strength endurance using our benchmark workout. Remember, to see progress you've got to track your progress.

Super simple, super challenging supersets & topped off with a traditional Saturday team takeover.

Improve your cardiovascular endurance and core strength with this 2 part performance!

Jump into this full length version of an lower body and upper body pure strength split session.

Who knew chairs could provide such a challenge?!? Tom's face says it all!

Improve your cardio fitness with this effective cardio session working aerobic and anaerobic zones.

Here's a full body strength and HIIT workout to get you firing on all cylinders.

Grab a sturdle chair that you can lift safely above your head and get into this one!

This is the full length version of this weeks cardio focused class including mobility warm up and core to complete.

Looking for a quick cardio blast, then get into this 30 minuter!

Join Tom for the full 60 minute version of the 2 Chair Challenge for a full on full body workout.

Load up with an improvised weight or a dumbbell or kettlebell for this weight based workout.

Up the Tempo with this technical tempo based workout to build strength and improve technique.

Get fired up with an awesome aerobic and anaerobic workout.

Here's a short version of our sliders workout that can be done with cloths or tea towels on a smooth floor or place mats, or upside down shoebox lids on a carpet.

Find 2 tea towels or micro cloths and a smooth floor. If you only have carpets, try it with 2 upside down table place mats or shoebox lids.

All you need is a chair and a large towel to do this 60 minute workout, split into two sections focusing on lower and upper body.

Grab a towel and a chair for this ultrafast upperbody and core workout.

Here's a quick leg focused workout using a chair and a towel. Great if short on time or if you are looking to improve leg strength.

Release tight muscles and fascia with a foam roller warm up flow, then get into a full on session.

Third time around for this benchmark workout, which we plan to do every 3 weeks to track progress. Get your pen and paper readY!

2 Chairs and the DIY TRX is such a great home gym set-up. No cost, no additional equipment, no excuses. Let's go!

Set yourself up with a quick warm up before hiiting the play button on this one for an intense blast.

Warm up steadily then jump straight into 4 strong rounds of strength work to get the job done.

Work on your cardio fitness and core strength with this endurance based workout.

Work on your handstands with some great alignment drills and finish off with a full-body workout.

Get your ISOmetrics on in during ISO-lockdown. Build deep joint strength and control with isometric holds.

Looking to improve your upper body and core strength? Got a lower limb injury but want to keep moving? This ones for you!

Improve your dip technique with this 2 chair version and work on your core with the ever-challenging L-sit progressions.

Try this Slider based workout, perfect if you have a smooth floor like wood or laminate and two tea towels or woolie socks. Alternatives are offered if you don't so no excuses!

Get into your reps and sets in this classic strength workout, spiced up with isometric holds.

This short and effective workout means you get a fullbody workout in under 30 minutes. Great if you are tight on time.