Get motivated and get moving into the weekend with a variety of bodyweight cardio and strength exercise. An easy to follow and highly motivational session for all levels of ability.  

This is the ultimate mixed martial arts-inspired workout programme! Get ready to punch, kick, block, and strike your way to a fitter body.  

Get motivated and get moving into the weekend with a variety of bodyweight cardio and strength exercise. An easy-to-follow and highly motivational session for all levels of ability.  

Boost your metabolism and burn calories whilst keeping a least one foot on the floor. Experience intervals of 30-60 second bursts of bodyweight exercise. This session is perfect for those returning to classes as modifications will be given.

Kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and will also increase grip strength. Kettlebell movements mimic real-life activities and engage the whole body.  

This is a simple and effective workout that combines high-intensity interval training with bodyweight exercises that will shake up and kick start your metabolism and have you incinerating the calories long after the class has ended.

A complete body workout where exercises are based around the Penalty Box frame. Work on your resistance, agility, speed, and power. It’s a fun workout and most certainly challenging.  

• Work out hard for 20 seconds
• Rest for 10 seconds
• Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.