30-Minute Treadmill Intervals

This cardio workout will help you bust boredom and burn more calories by changing your speed, resistance and/or incline throughout the workout.  You'll alternate intensity intervals where you'll work at a high intensity along with recovery intervals.

Bench Press Band

The bench press band is a great workout for your chest, Shoulders and Arms

Running

An excellent exercise for improving your fitness level in a short period of time.

Recumbent Cycling

This is a good exercise for working both the heart and lungs and also the Gluts (buttock) muscles and Hamstrings.

Rowing

Rowing is excellent for all-round fitness, working all the major muscles groups, resulting in great calorie expenditure.

Bicep Curls

The bicep curl is a very popular exercise, with a number of different variations and styles of curls, to work different parts of your bicep muscle.

Band Curl

Choose your desired foot position on the resistance band, holding the handles by your front, palms facing away from you.

Keeping your elbows tucked into your sides throughout the lift, smoothly curl the handles up towards your shoulders. During the lifting phase aim to rotate your wrists 180 degrees so that your palms are facing away from you, as you lift them towards your shoulders.