Blog

We’ve got 3 Components with 2 Exercises in each.Complete Exercise A in minute 1, B in minute 2 for 3 sets.Take 60 seconds rest between for a full body workout in 20 minutes flat. 1A) 24-30 X-Climber1B) 20-24 Curtsey Lunge 2A) 10-15 Hand Release Push Up Push Back2B)...

Back in ISO - Let’s flip the narrative (once again).This time around, there’s a lot of tension…But ISO am ready to burn 🔥. ISO[metric] exercises, in short, are muscle contractions that don’t create change in joint angle or muscle length, such as pauses or static...

Get ready for this short sharp & effective bodyweight burner workout with Breeza.Only equipment needed is a small bench for these two 12 minute AMRAPs focusing on strength then HIIT. HOW TO:Set the timer for 12 minutes.Complete the exercises A-C rotating through...

Go with the FLOW with 2 killer Dumbbell Complex’s that will help you target the full body.🔥 Both of these flows will take 6 minutes each.Give them a crack back to back or separately but make sure you give yourself enough rest! You’ll need it.😉 THE FLOWS: Complex...

Sassy but smooth with a two-part KB workout that will get you in an even better mood than a millennial on the first day of gyms opening 🤭. PART ONE.Every 80 seconds complete 5 reps back to back of each exercise.Rest remaining time of the 80 seconds.Repeat 4 x rounds....

Brought to you by Coach Serge.Bring your game face for this because you have 17 minutes to smash this one out with NO REST! 😈Slow the movements down with the strength based exercises and blast away with the explosive movements! We’ll alternate between slower more...

30 minute follow along workout with Coach Breeza taking you through a strength session for a booty & upper body pump! 💪🏼 Short, Sharp & Sweet in duration, but give yourself the challenge to tighten the strings (quite literally, AKA the band) move with intent...

We’re back!Another Friday Flow Day for your eyes to feast on.Get your ninja-suit out of the closet and get into the mood for this fiery combo workout. HOW TO:As always, take your time through the movements and focus on being as efficient and seamless through each...

Whats That? Yahuh, we did just say FRIDAY FLOWDAY!?Scrub your floors as we are gettin’ down with a little flow with B1 & B2 that will get you feeling fruity.It’s all about slowing down and testing yourself to nail the movements during this two part flow series....

Back by popular demand! We bring you yet another boxing follow along workout with your coaches Chris & Serge!We’ve got the Rising Star ‘Hurricane Serge’ taking on Boss Man ‘Chris The Cannon’ for the rematch of the ages and YOU are throwing down with us. Strap...

We’re BREAKING down the fundamental movements that make up a Burpee… Pyramid style!If this workout was a food, it would be a scone. Simple and effective that should have you baked in 15 minutes. ‍The aim is to climb to the top of that pyramid and SMASH your way down...

We’ve got a fiery full body conditioning workout you can do anywhere.It’s super effective and has a time cap of 20 minutes. The aim is not to go too hard out but keep a pace you can consistently work through for the duration while keeping form. HOW TO:You’ll do each...

B1 & B2 are gettin’ down and dirty in their Drop It Like It’s Hot Challenge! *Cue Snoop Dog.You’ll start off by flirting with every movement, every rep and just like past lovers you drop them when you're done and move down the line . HOW TO:There’s 8 exercises...

BREAKING NEWS! ?Beth Grimshaw & Serge Burgundy take you through a fiery bodyweight MAX rep challenge. It’s a 27 minute workout where you’ll be challenged to complete set reps on your strength exercises and then complete as many burpees as you can for the remaining...

FOLLOW ALONG with the Queen B’s as they take you through a strength based Powerband workout. Alternating between Lower Body and Upper Body, they’ll be right there with you every rep of the way It’s a 36 minute workout with a total of 4 components (1,2,3,4). Each...

Got a TRX?We’ve got a killer full body FOLLOW ALONG for you!! It’s a sweaty date with you and Chris - you’ll need nothing more than a TRX and your A-Game.It’s a 27 minute workout with 9 exercises with 40 seconds on and 20 seconds off for 3 sets of each. -- THE...

Got a chair? Got a workout! We’ve got a STRENGTH full body workout just for you. It’s a sweaty date with you and Serge. #BYOChair It’s a 29 minute EMOM workout with 3 components with 3 exercises in each.The timer will be set to 9 x 1 minute rounds for each...

Want to change your weight?Know what TDEE is?It’s an acronym for Total Daily Energy Expenditure and probably the most important info you’ll need. You see, the starting point for any successful body composition change is to first know how much energy you burn. Your...

We’ve got a fresh take on HOME WORK with a Prime Time exclusive. ?Life Hub bringing you a tale of the tape Boxing Follow Along.We’ve got the Rising Star ‘Hurricane Serge’ taking on Boss Man ‘Chris The Cannon’. Get ready to rain some combos with your coaches on that...

Join Beth & Serge as they bring you 99 problems, and it’s a big one!No equipment needed… just you and your game face! HOW TO:We’ll crush 99 reps of each exercise (A, B, C, D, E, F, G, H) in as little time as possible To do so, you’ll divide and conquer!...

Oh boy… you guys are in for a treat today! The Queen B’s are bringing you an AMRAP that will test your endurance and bring out the competitive athlete in you!? HOW TO:Set the timer at 15 minutes and work through the movements (A, B, C, D, E) for As Many Rounds As...

We present to you, your Follow Along with Coaches Beth & Serge!⚡It’s like having your coaches in your pocket!You won't need a timer as we’ll be with you every rep of the way. HOW TO:You will need a Dumbbell and a Weight Plate or something you can elevate your...

You asked. We answered.Another strength based workout coming at ya!Today is a self-guided workout.We’ll be targeting your whole body hitting legs, glutes, upper and core! What you’ll need?✔A chair/bench✔Some sick tunes (sneaky plug to DJ Sergio’s Spotify Playlist)So...

Ready for another sweaty date?Our latest Follow Along will have Chris & Serge working out with you every rep of the way.⚡Bodyweight, so just bring your body and your A-Game!!Ready to FOLLOW ALONG?You can access the full workout via our Facebook page or IGTV on...

Let’s kickstart our weekend with a resistance band workout!We are stepping it up it with our 30:30:30 workout.We will be throwing some fundamental strength exercises and partnering them with some fiery explosive movements to really throw some Yang on your Yin ☯️--HOW...

Ever started a home workout only to stop mid way?We present to you, your Follow Along with Coach Serge!⚡It’s a sweaty date where we’ll complete the workout together!You won't need a timer as we’ll be with you every rep of the way. Get ready to get your sweat on as you...

Love strength training? SAME!Too many push ups? We feel ya!Today is about pulling those shoulders back, engaging that core and targeting the legs from new angles. Enlisting the help of a broom or jumper with a small step or big book to get us through.  The good...

Breeza and Sergio bringing you that pyramid scheme  Mixing up the strength feels with some core and a dash conditioning. It’s a heart pumper and sweat pourer! For details on today's workout, check out our IG where the video is broken down. OR follow along on...

You know how much we LOVE strength training but we know you maybe limited on equipment right now. Today... get ready to raise objects against the force of gravity, while chiselling that body from all angles using a single dumbbell as the weapon of choice.​ No...

Today's Quarantrain ain't got no Aerobics Oz Style cardio moves ❌ ... today we're all about using our 'Spidey' strength in the form of an EMOM. So you'll start each exercise Every Minute On the Minute. You'll need to grab yourself either a chair, coffee table or...

Get ready to get Shvitzy today. We have an EMOM coming at ya, firing up that body with power bands as the weapon of choice. We'll be hitting it from all angles today...  Don't stress if you have only 1 power band, there are plenty of ways in which...

We’re gonna build some STRENGTH in all the right places, then get AB-solutely hard-CORE and finally HIIT it hard to round it up. Queen B(reeza) has teamed up with King Cannon to get the iso-party started! It’s an AMRAP! In case you’ve missed it - that’s As Many Rounds...

Remember the 300 movie? They were shredded riiight?! Well, in typical Life Hub manner we’re gonna take it up a notch.We’ve got Breeza with us to crush 3 x 300 Rep challenges.Hitting the body from all angles with a little extra love for the core. For all the...

You guys have been crushing it but today your dining table is becoming the star of the show!!This combines a little bit of strength with some conditioning and core workYour kitchen table is going to help you target those arms and get some oh so important back work to...

QUARANTRAIN STRENGTHToday our workout is fondly named PowerHouse.It’s a POWER band strength workout you can crush in the comfort of your own house.The great thing about power bands (resistance bands) is how easy they are to adjust the level of difficulty.Simply by...

Strength + Core work on the menu today!We’re gonna slow it down and seek that deeper burnBuilding strength and tone in all the right places - we’ll hit those legs, shape arms and burn that jiggle around the middle.We’ve got 35 seconds rounds with only 5 seconds rest...

Today we’ve got a TABATA, a form of Interval Training to burn that jiggle around the middle.Short, sharp 20 seconds bouts of max effort follow by 10 seconds recovery.Complete the whole workout in under 25 minutes and fire up that full body ready to take on LIFE!HOW...

We’re bringing it back like its 1998 #moloko.You asked, we answered. AMRAP is back for y’all!And goes without saying, this one is gonna make you laugh and cry as you push your body to the limit.No equipment required whatsoever.Targeting the core, glutes, legs and...

Today we’ll visit the PYRAMIDS from the comfort of your own home!?No equipment today, but just the ability to countdown from 10 to 1. #QuickMathWe’re gonna hit that body from all angles while firing up that metabolism.To keep...

Coronavirus changed the world changed overnight, with concerns of the future and the possible impacts.Despite all of it, there presents space for calmness. No one can control what happens next. Uncertainty and expectations only lead to anxiety. By focusing...