The lunge is a superb exercise that will give you endless benefits. ✅ Quads, Glutes & Hamstrings will be targeted ✅ Balance and stability of the ankle, knee and hips targeted ✅ Unilateral as opposed to Bilateral like a squat allows you to target imbalances in strength and power ✅ Engages your core ✅ It is a strength exercise but also aerobic. Lean muscle can be improved and therefore speed up your metabolism ✅ Quick set up ✅ Most movements and athletic sports are unilateral in nature and therefore the lunge is highly specific in improving the efficiency and performance of these areas

A resistance band can be so much more versatile than you might have thought. Check this video out which gives you three simple ways of making resistances more than they might be with the basic set ups.

Warm up effectively with dynamic stretching. Dynamically warming up is proven to retain peak torque as opposed to using static stretching as a warm up tool.

A workout aimed at hitting your Red Zone! You will need a Tabata timer and a strong will to work hard!

Adding Plyometrics into your workout introduce a completely different dynamic to your training. With good technique you can add them safely. They have the ability to improve your performance through adding power but also make the workout more aerobic.

Plyometrics for power. Some simple bodyweight only methods of improving your power. Suitable for juniors too

A great 60 second work and 60m second rest circuit that will target the whole body. Build strength endurance and et your heart rate up.

A great 30/15 HIIT workout. 1 round is 18 minutes long or you can aim for 2 rounds!

A challenging 10/10/20/20 workout which is more suitable to more advanced level. It is more upper body dominant but includes a great accommodating resistance exercise with a kettlebell. Try 5-8 sets and rest as you see fit in between exercises.