You can find all the workouts and plans in your training studio which is located in the Workout Area in the navigation. You can filter different levels of classes from beginners to advanced in each workout studio to your preference, you can also search for each workout in the search field. There are different coloured classes, purple are the easier, reds are harder and black is the most advanced.Beginners

If you are new to training and exercise or you struggle with the weekly schedules workouts please download and complete the BASIC BEGINNER 6 WEEK PROGRAMME found in the training & diet plan area. This programme is designed to help you to improve on reaching a good base level of strength, fitness and mobility needed enabling you to join our weekly schedule programme and other workout programmes. ⁣

If you want to learn yoga and or struggle with flexibility you can start the YOGA BEGINNERS 6 WEEK PROGRAMME.

To burn body fat and drop ⁣weight and tone please follow the FAT LOSS BEGINNERS 6 WEEK programme.

Do these programmes for the full duration and if you feel your coping well with the workouts on the programme you can either do the same but step up to the intermediate programme alternatively you can join our weekly schedule and stick with all the easier variation exercises in the workouts which suit you. If you still feel like your not quite ready after 6 weeks, that’s fine, take a few days off and you then just repeat the schedule programme doing the last 2 weeks again. ⁣

Devise your own programme and choose your own workouts and below are some recommendation rules to follow.Weight Loss and Toning:

• A maximum of 5-6 HIIT classes per week. On average complete 3 classes.
• Always try and include 1 or 2 strength classes into your schedule.
• Always include a stretching class or a yoga class for a minimum of one time per week.
• Meditation can be taken everyday or every other day which I recommend.
• You can mix classes eg. 15 min muscle toning class straight after a HIIT class.
• Try and be active everyday even if it's just stretching or meditation. You can also go for a walk or jog and then do one of the easier classes. Make this your own and make it work around your schedule. Make sure you allow your body to also rest if it feels tired. Remember recovery is also as important as working out as well.
• Make sure you stick to the diet plan along with your training.

• Do minimum of 3 Strength Classes per week
• Complete max up to 2 HIIT classes per week
• You can add 15 min muscle toning workouts after your strength or HIIT class
• Always include a stretching class or a yoga class for a minimum of one time per week.
• Meditation can be taken everyday or every other day which I recommend.
• Try and be active everyday even if you just complete stretching or meditation. You can also go for a walk or jog and then do one of the classes. Make this your own and make it work around your schedule.
• Make every meal balanced between, proteins, carbohydrates, vegetables and fibre. You can use the diet plan meal sample ideas but just adjust the macros to make it more balanced.

There are 4 different levels of classes which is featured on the filter section on the workout areas: Each level is colour coded, the purple coloured classes are easier, reds are harder and black is most advanced.

• Basic Beginners - For people who haven't had any experience in this field or for people who have taken a long time off and want to get back slowly into it.
• Beginners - For people who have had little experience but they know the basics, you can take the easier options available for each exercise or posture.
• Intermediates - Good experience and have find themselves at a decent level you can take all or some of the harder alternatives of exercises or postures.
• Advanced - At a high level and have lots of experience in this field can do all the hardest technical exercises and intensity from start to finish.

Depending on your goals and weaknesses adjust to suit you. Remember train smarter not always harder.