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DOA Workouts
Intensity Workouts 3/3 Intensity level
Strength & Stamina Intensity #1 - 60 min Tabata
Strength & Stamina Intensity #2 - 60 min Tabata
Strength & Stamina Intensity #3 - 60 min Tabata
Strength & Stamina Intensity #4 - 60 min Tabata
Strength & Stamina Intensity #5 - 45 min Tabata
Strength & Stamina Intensity #6 - 45 min Tabata
Strength & Stamina Intensity #7 - 45 min Tabata
Strength & Stamina Intensity #8 - 45 min Tabata
Stamina Intensity #1 - 60 min Sprints
Stamina Intensity #2 - 40 min Sprints
Stamina Intensity #3 - 30 min Sprints
Stamina Intensity #4 - 60 min Running
Stamina Intensity #5 - 45 min Running
Stamina Intensity #6 - 30 min Running
Endurance Workouts 2/3 Intensity level
Stamina Endurance #1 - 120 min Road Cycling or Spinning Workout
Stamina Endurance #2 - 90 min Road Cycling or Spinning Workout
Stamina Endurance #3 - 60 min Road Cycling or Spinning Workout
Stamina Endurance #4 - 60 min Road Cycling or Spinning Workout + a top up
Stamina Endurance #5 - 240 min Road Cycling or Spinning Workout - For Athletes
Stamina Endurance #6 - 180 min Road Cycling or Spinning Workout - For Athletes
Stamina Endurance #7 - 90 min Running - For Athletes
Stamina Endurance #8 - 90 min Running - For Athletes
Recovery Workouts 1/3 Intensity level
Recovery #1 - 60 min Cycling and Stretching
Recovery #2 - 50 min Running and stretching
Recovery #3 - 40 min Cycling and Stretching
Recovery #4 - 30 min Running and stretching
Recovery #5 - 20 min Running and stretching
Top up Workouts - 3/3 intensity Short Workouts to top up your workouts
Top up Core #1 - 5-15min
Top up Core #2 - 5-15min
Top up Legs #1 - 5-15min
Top up Upper body #1 - 5-15min
Burpee Challenge 15- 25 min
Teach online with
Top up Core #2 - 5-15min
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