The 21SEVEN workout is a versatile programming system where you can utilise any mix of equipment and exercises to achieve a full body overload in a short period of time.

Grab a bit of kit such as a kettlebell, dumbbells or slam ball and give this one a blast. Don't have any equipment? Select a c...

Join Ben Nodwell for a Battle Bootcamp Workshop where he'll take you through some mobility drills and stretches.

Join Garry Kerr for this. functional training fitness class. The session focused on 6 key movements that incorporate all the major muscles groups, blitz your core and give you an all round high intensity workout.

Quadzilla is a leg overload session that will build strength in your quads, glutes and hamstrings.

Garry will be joined by Karen for this session.

Kit required.

Join Mark for this quick fire Session. You will need some form of weight for this one.

Build your leg strength with this squat dominant session.

Get ready for the Battle HIIT session to kick start your day. Be prepared to see some max heart rates on those heart rate monitors

Join Luke Seal for this full body overload utilising small equipment. You can use kettlebells, dumbbells, barbell or a medicine ball to complete this challenging workout.

Join Garry, Dave and Ben for a military style Bootcamp workout.

Grab one piece of kit and complete all 30 exercises.

Great full body Battle Bootcamp workout.

Warm up
- Light jogging
- Shoulder rotations with chest press, bent over fly
- Hip rotation, Ground to sky, Single leg deadlift
- Cleans, squats, presses

Main session | 40 Team Orange, 50 Team Green |...

Join Dave Di Lorenzo Gothard for this full body Tabata workout.

Battle Checkpoint Juliet is an effective workout to measure your progression. Give it a try with this cheeky little workout.

- 1 minute press ups
- 1 minute sit ups
- 1 minute point to point burpees
- 1 minute rest
- Complete 3 times and count total reps.

Join Garry Kerr for this press up workshop that will improve your technique and strength.

Try this EMOM (every minute on the minute) workout with Mark Day.

This session has a twist and will accumulate over time. Dig in, work hard and give this a go.

Join Mark Day for this HIIT session that's suitable for all ability levels.

20 seconds on, 5 seconds off. Complete 5 - 8 rounds

5 exercises include:
- Split squat left
- Split squat right
- Air squats
- Squat jumps
- High knees
- 30 second rest

Mark Day will take you through this cheeky bodyweight tabata session.

Try this Battle Checkpoint benchmark session with Mark Day.

Session involves:
- Press ups
- Air squats
- Mountain climbers
- Crunches
- Stand up burpees

Try this movement based tabata session with Mark Day.

Join Mark Day for this resistance band movement-based session which will help improve your mobility and help you progress your fitness.

Join Mark Day for the strength training session that will overload your legs.

Join Mark Day for this challenging little EMOM if you're short of time.

Join Sarah Day as she puts you through your paces with this full-body circuit training workout.

Kit Required: A Weight

👊 Warm-Up

⭕️ Round 1
👉 Tricep extension
👉 Hang Clean
Rest

⭕️ Round 2
👉 Goblet Squat
👉 Over Head Press
Rest

⭕️ Round 3
👉 Squatted Bicep Curl
👉 Squatted Overhead
Rest

⭕️ Rou...

Join Garry Kerr for a HIIT session that will smash your muscles and shred fat.

HIRT Complex

Warm-up
- Jog in spot
- Shoulder rotations, Pike to cobra, Spiderman
- 5 press-ups, 5 squats x 3

Complex | 20 secs on each followed by 40 secs rest | 5 rounds
- Deadlift
- Upright row
- Shoulder press
-...

Join Sarah for a Mid-week Cardio Blast
Kit Required: Chair

⭕️Warm up
Torso rotations
Arm rotations
Deadlift to reach
Deadlift to fly
Hell Flicks
1/2 squat
Twist rotations
Jog
Jog pick up

⏰ Round 1
👉 10s Skaters - 50s jog
👉 20s Skaters - 40s jog
👉 30s Skaters - 30s jog
👉 40s Skaters - 20s jog...

Join Garry Kerr for this fast and furious HIIT session, you'll get a dab on and feel ready to attack the day

Join Jim Lines for a full-on upper body blast.

Kit is Required

Round 1...40 secs on/20 secs off
Repeat 3 times
1) Standing upward row
2) Chest Push
3) Satellites

Round 2...EMOM
Repeat 3 times
1) 15-20 reps Snatch....right
2) 15-20 reps Snatch....left

Round 3.....Tabata
1) 2 handed Shoulder Ra...

Join Sarah Day for a full body blast - How Many...? That's the question.

⭕️ Round 1: 1 Min (5 Reps Repeated) | 2 Mins | 3 Mins | 4 Mins

💥 Bicep Curl
💥 Chest Press
💥 Overhead Press
💥 Full Mil Press

**Rest**

⭕️ **Round 2: 1 Min (5 Reps Repeated) | 2 Mins | 3 Mins | 4 Mins**

💥 Thruster
💥 Singl...

Join Garry Kerr for a high-intensity resistance training session. Smash hundreds of calories and enjoy the benefits of EPOC to torch fat.

Join Mark Day for this classic lockdown session.

Join Daz Churchill for a Battle Circuit that will get your muscles busting and hearth thumping

Kit required

Warm-up

30on 30off
4rounds
First-round no kit

1) Tricep dips
2) Squats
3) Russian Twists
4) Oblique side dips
5) Side Lunges

Emom add on
Press up
Squats
Shoulder Press
Rest Boxing

...

Join Mark Day, one of our ex Army Physical Training Instructors for an evening of Brute Strength and ignorance.

FIVE HUNDRED

🔆 Warm up

💀 Work with me - 20’s
Kick throughs
Lateral Taps
Leg Raise Press Up (left)
Move the non weight
Leg Raise Press Up (right)
Twist Squat
3 Points of Contact Pr...

Join Sarah Day for 10 Rounds, just 10 rounds of exercises, how hard can it be!

👊 Warm Up

Round 1: 10s reps | 30s rest
Round 2: 20s reps | 30s rest
Round 3: 30s reps | 30s rest
Round 4: 40s reps | 30s rest
Round 5: 50s reps | 1 Min rest
Round 6: 50s reps | 30s rest
Round 7: 40s reps | 30s rest...

Join Garry Kerr for this Battle Strong Kettlebell session.

Warm-up

Main session

AMRAP 1 | 4/5 minutes
- 3 Kettlebell swings left
- 3 Thrusters
- 3 Kettlebell swings right

** 2 minutes rest

AMRAP 2 | 1-2-3-4-5 | 5/6 minutes
- Hang clean
- Front squats
- Clean and press
- Stop penalty - 10 pre...

The classic Tom Hardy Press Up Challenge with Mark Day. Let's go ladies and gents!

Prepare yourself both physically and mentally for your plug and play session with this warm-up from Sarah Day.

Here's part two of The Hurricane high-intensity workouts with Garry Kerr.

Garry Kerr takes you through part one of The Hurricane workout.

Cool down after your plug and play session. Mark Day will take you through a leg stretch session.

Tabata leg overload with Mark Day. What else do we need to say?

Standby, go! Here's some 1-minute quick-fire rounds with Mark Day.

Here's an intense quick-fire finisher with Mark Day. Press play and go, go, go!

This preparation session with Mark Day will get your ready for any kit session coming your way.

Get your teeth stuck into this 15 EMOM beast of a session with Sarah Day.

Double Tabata session coming your way with Sarah Day.

Prepare to move as Mark Day takes you through a preparation round.

Grab a bit of equipment and join Sarah Day for this kit based Tabata session.

Join Mark Day for this BRING THE FIRE Session.

You will need a piece of weighted kit and some stamina!

Join Garry Kerr for this full-body Bootcamp session.

**Warm up**
**Main session**
Dirty Dozen | 40 on, 20 off
- Press ups
- Squats
- Pike press up
- Lunge lunge squat
- Windmills press ups
- Sprinter starts left
- Shoulder taps
- Sprinter start right
- Reload press ups
- Jump lunges
- X thumb p...

Join Garry Kerr to invigorate your day and kick-start your training week.

100% focus and A-game required. Nothing less.

High-intensity guaranteed

Warm up

- Skipping, side to side shuttles
- Leg swings, knee pulls, windmills, shoulder squeezes
- High knees 10, 8, 5

Main sessions

Plyometrics...

Join Mark Day on this Easy like Sunday morning Strong Session.

➡️ Press to Press
- Lying chest press ladder 10,8,6,4,2,
- Press Up Ladder, 10,8,6,4,2,
- *** 3 Rounds

➡️ Seated Sets
- Seated overheads
- Seated Cleans

➡️ Pulse it out
- Lying Chest Press to Crunch sit
- 30,20,15,10,8,6,4,30

Join Sarah Day for this EMOM Massive, get ya kit a bit of grit and lots of determination.....💪

⏰ Twenty Plenty
**Min 1:** 10 Goblet Squat + 10 Jack Press

**Min 2:** 12 Goblet Squat + 8 Jack Press

**Min 3:** 14 Goblet Squat + 6 Jack Press

**Min 4:** 16 Goblet Squat + 4 Jack Press

**Min 5:** 1...

Join Garry Kerr for a full body Kettlebell session that will improve your overall strength.

Kit required: Kettlebell

Suitable for all ability levels.

Warm up

Main session

Bangers and Mash | 6 mins
- 2 Kettlebell swings
- 4 burpees
- Add 2 reps after each round

Full Body Complex | 40/20 | 4...

Join Mark Day for this beast of an EMOM session.

You will need a weight to throw around!

Warm-Up

👉Preparation
- Ladder Press Ups 10 → 5
- Ladder Squat to Front Kick 10 → 5
- Ladder Sit Ups 10 → 5

👉EMOM Format

- Exercise 1: Weighted squat: 10 to 15 reps - Min 1 & 2
- Exercise 2: Weighted ...