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Cortisol: The Hormone Tug of War Ruining Your Recovery
When most people hear the word Cortisol, they immediately think: Bad. Stress Hormone. Avoid It. But Cortisol isn’t the villain people make it out to be. In fact, it’s completely necessary for the body's daily operations. Without cortisol, you wouldn’t...
5 Exercises. 5 Rounds. 30 Minutes.
Lower Body Focus This week’s Workout of the Week is built to target the legs with a simple but effective structure. Five exercises, repeated over five rounds, designed to develop lower body strength, muscular endurance, and mental grit. No complicated...
30-Minute At-Home HIIT Bodyweight Workout
No equipment needed Warm-Up Complete 2 rounds: 20 Lunges 20 Air Squats 20 High Knees 20 Jumping Jacks Main Workout (20 minutes) Format:50 seconds work / 10 seconds rest5 rounds Exercises: Bodyweight Squats Push-Ups Mountain Climbers Burpees Rest 1 minute...
How to Fit Gym Sessions into a Busy Schedule
Between long workdays, social commitments, and everyday life admin, finding time for the gym can feel impossible. The reality? Fitness doesn’t require endless hours, it requires intention. Here’s how to make training work around a busy schedule, not against it....
Partner Session (40-45 Minutes) Train together. Push harder. Finish stronger. This week’s Workout of the Week is all about shared effort. Partner workouts are a great way to stay motivated, increase intensity, and bring a competitive edge to your training....
ROB JAMES' THE NIGHT TRAIN - ENDURANCE EDITION
Total time: 40 minutesTheme: Engine → fatigue → composure → empty the tankPart A - ENGINE TESTE6MOM x5 (30 minutes total)Every 6 minutes complete: • 600m Run • 10 Deadlifts • RX: 80kg /...
Build Your Endurance in the Gym: A Comprehensive Guide to Lasting Strength
Imagine crossing the marathon finish line with energy still in reserve, a feat often associated with elite athletes. Yet the ability to sustain effort over long periods isn’t exclusive to professionals. For everyday gym-goers, endurance is the foundation of longer,...
Maximise Your Gym Recovery: Unlock Better Performance
Training breaks the body down; recovery is where it rebuilds stronger, faster, and more resilient. Yet recovery is still the most overlooked part of performance. If progress has stalled or fatigue is creeping in, your recovery strategy is likely the...
Goal: Strength + Power + Athletic FoundationLevel: Intermediate to AdvancedDuration: 60–75 minutes 1) Warm-Up (10 mins)Activate and prime the lower body to handle heavy lifts and dynamic power work. • 3 Rounds 20 Bodyweight Squats10 Reverse Lunges (each leg)20 Glute Bridges30s...