Sample Workouts

These are a selection of my favourite workouts. They are suitable for all levels of fitness, from beginners through to the more advanced athlete with a higher skill set. Each workout contains exercises that can be adapted to your needs as you advance your own fitness and skill level.

Please be realistic about where you think your fitness level and training experience currently lies. My workout routines are categorised with this in mind for a reason. They take into account everything from intensity, strength, endurance, the difficulty level of the exercises and the mobility and flexibility required to perform them efficiently. Therefore it’s important that you pick a workout that is suitable for you at this moment in time. If you’re unsure of what level is most suitable please click here.

With that out of the way, you’re ready to begin.

TARANTULA

Tarantula is a workout of consisting of 8 rounds. You perform 8 reps on 3 different exercises. It's tough on the lower body and requires good mobility and flexibility.

Intermediate / Advanced Level

Gymnastic 101

Gymnastic 101 is a 15 min AMRAP. You have four basic gymnastic / bodyweight exercises. The aim is to complete as many reps as possible in the 15 minute time cap.

Beginners Level

Meat and Potatoes

Meat and Potatoes is a basic kettlebell only circuit of 45 secs work with 15 secs rest after each exercise. You want to complete 2 full rounds with an extended rest if needed.

Beginners Level

Nowhere to RUN

Nowhere to Run consists of four simple exercises where no equipment is required. You only have 3 minutes work, so move fast and try to get as many reps in as possible.

Beginners / Intermediate Level

PLANKTEN

Accumulate a total of 10 minutes in the plank position. Every time you break perform another set of exercises before you carry on. A workout sure to set that core alight.

Intermediate / Advanced Level

BUNSEN

A burner of an AMRAP workout that will have your legs on fire by the end, just maintain the same explosiveness throughout. Short rounds and lots of rest so you can really go for it.

Beginners Level

NIP AND TUCK

Nip and Tuck consists of three gymnastic / bodyweight exercises. You have a time limit set to 6 minutes. The aim is to complete as many reps as possible in the time cap.

Intermediate Level

Mission Slimpossible

Mission Slimpossible is a tough workout of 10 rounds of 5 different kettlebell exercises. You perform 10 reps on each exercise. The aim is to try and finish in under 20 minutes.

Intermediate / Advanced Level

Seven Up

Seven Up is a simple workout made up of 7 exercises. The idea is you complete 7 reps on each of the exercises for a total of 7 rounds. The aim is to finish in under 20 minutes.

Intermediate / Advanced Level

ARMOURED ABS

Armoured Abs is a simple but effective routine that will bulletproof your core in no time. Perform all the exercises back to back with no rest and your abs will truly be on fire.

All Levels

Epidemic

Epidemic is a simple AMRAP style workout where the aim is to complete as many reps as possible in the time cap. It's a whole-body lung buster of a workout.

Intermediate Level

THE MULTIPLIER

Race against the clock in a workout that will truly test your fitness and strength endurance. If you want to really hone your competitive nature have someone join you on it.

All Levels

BULLETPROOF

Bulletproof is a workout that contains 3 gymnastic / bodyweight exercises, it strictly for those who are further advanced in their skills. You’re looking for 5 rounds of quality.

Advanced Level

Terrible Twos

Terrible Twos is a workout in which you need 2 kettlebells. All to give you double the pleasure. You have 3 exercises to complete as many reps as possible in a 12 minute time limit.

Advanced Level

Fight to the Bell

Fight to the Bell is all about how many reps you can do in 5 mins. You perform 5 exercises back to back and add up the reps. Rest for 1 min between rounds and repeat 3 times.

Intermediate / Advanced Level

Pandemic

Pandemic is a simple workout consisting of 4 bodyweight exercises performed for 1 min each. You will need some strength, endurance, and an ability to recover quickly.

All Levels

ARMAGEDDON

Armageddon is a simple yet potentially brutal workout that contains a lot of reps. The movements are simple enough but the sheer amount of reps could cause problems.

Intermediate / Advanced Level

UNLUCKY

Unlucky consists of four simple kettlebell exercises that will test your conditioning, endurance and durability. Who says 13 is an unlucky number?

All Levels

Workout Levels

You need to be realistic about where you think you currently are with regards to your fitness level and training experience. If you are unrealistic with your estimation you will not only not get the most out of the workouts, but you will also likely increase your risk of injury. Put simply, if you want results you want to chose a workout routine that is suitable for you at this moment in time, not one that you aren’t ready or capable to complete yet. I’ve labeled my workouts as suitable for a beginner, intermediate or advanced level.

BEGINNERS

I class beginners as people who are either completely new or at least somewhat new to training with a below average level of fitness. This also applies if you have trained consistently previously, but have since stopped for a significant period of time. If this is you, then in most cases I would class you as a beginner all over again.

INTERMEDIATE

My intermediate level is the next level up from beginners. If you have been training consistently for the last 6 months or more, or have at the very least already completed some of my beginner level workouts you should have built up a reasonable level of muscular strength and endurance, aerobic capacity and volume tolerance. Importantly you should have near enough mastered, perfect form on every exercise that you’ve done so far.

ADVANCED

My advanced level is for those who want to make the next step up from intermediate, or for those who already have a vast amount of training experience. To qualify for this level you should be able to work at a higher intensity whilst maintaining perfect technique.

The advanced level is the level that most people like to think they are in, but there is likely a 85-90% chance that you are not advanced. Even so this is the level that you should aspire to reach.

Bodyparts worked

Each workout will show you a percentage of the muscle groups worked.
 
“I’ve tried loads of different training programmes but get bored quite easily, that’s not an option with Steve! I love the variety of the sessions, even if they are really, really, hard! I’ve already seen, and felt the benefits of Steve’s training to my running and my overall fitness and strength.”
— Roz