Customer Feedback: Ideas are nothing without action!

Comment

Customer Feedback: Ideas are nothing without action!

Customer Feedback Feb 2018

Customers.jpg

 

First of all, I want to say a big thank you to everyone who took the time to fill out the feedback form or give me some direct feedback. 

You spoke, I listened and here are the changes. 

Timetable: 

  • Most common request = Add an evening class
  • The outcome: From Monday the 19th of March there will be an extra evening class at 6:00 pm and 6:50 pm. 

Training: 

Most Common request:  Add more core, add more upper body strength.

The Outcome: I'll be introducing new class styles ( and names ). 

Monday & Friday: Spartan - The goal is to help you get leaner, faster and fitter. Monday and Friday will focus on cardio, legs and core. We will start with a core/cardio session and finish with a daily workout. Somedays we will have a full core HIIT session. 

Tuesday and Thursday: Olympia - The focus on will be on upper body strength, including some core work. There will be fewer leg exercises on these days ( but there will be some ) we will finish with a daily workout. 

Wednesday: Street Fighter - HIIT boxing will continue as normal but we'll just have a way cooler name. 

Saturday: The Beast -  This class will remain the same A mixture of all forms of exercise carried out for 1 hour. 

Technique Feedback: There was a request to provide more 1:1 feedback in regards to technique. In the group sessions, it can be hard to focus on an individual, however, if you have a specific goal e.g. I want to do ten pull-ups or twenty push-ups. These are great goals and I can help you with them. The best process here is to

A. email me the goal and I will send you back some educational videos for you to practice at home.

B. Book a time with me after class. Evenings and Saturdays are the best times. I will go through the technique with you after class. 

On another note, I'm releasing a new web series which will be available on Instagram called "Alive in 5" - every day I'll release a new at home HIIT workout which you can do directly from Instagram. It will be 5 exercises performed from 35-45 seconds with a break in-between. You can perform these exercises once, twice, thrice or more depending on how long you want your HIIT workout to be. They can be done anywhere, so you have no excuse not to train anytime, anywhere.  You can access the exercises via my Instagram page here

The App:

There were a few requests her on how to improve the app layout and functionality. It's a third party app so I can't make the changes myself but can suggest these to the app company, Glofox. 

The Website:

There were no specific change requests for the website.

The Facilities:

Overall the feedback here was good. There was a request from some more mats. I'll pick up a few extra mats for groundwork. Alternatively, feel free to bring your own personal mat to class. I'll be phasing them out as the days get warmer and reintroducing them after summer. 

The Price:

In general, people were happy with the price, with most people believing the service is fairly priced. That said I wanted to explain how the price is set and how I've passed the savings to members. 

Firstly I love outdoor training. It gets you back to nature and out of a stuffy house or office. Breathing some fresh air into your lungs. When I moved back to Ireland I thought that nobody would be into outdoor training, however having worked form Fitness Bootcamp I realised that people shared my passion and there were up to 40+ members training outside at classes. 

When I looked at starting my own fitness business in Ireland I considered commercial premises. However, with soaring rents in Dublin and very specific building requirements, I thought there must be an easier way to give members a great workout experience without charging them a super high price. The answer lay in my favourite place to train, outside. 

Renting an outdoor facility allowed me to reduce the costs of setting up a fitness business. I wanted to pass this cost onto members and still give you same high standard workout experience as you would expect from a reputable CrossFit gym or F45 gym. A good CrossFit gym or an F45 has a price point of approximately €200/month. 3XB Training is €89 for a monthly membership and goes down to €69 for an annual membership.

Of course, there are cheaper alternatives like Fitness Bootcamp. The price point here is €45 per month. However, you only get access to 2 classes a week at this price point. At 3XB Training, you currently get access to 16 classes a week and from the 19th of March, this will be increased to 21 classes per week. As the business and membership continue to grow I will continue to add in a more extensive timetable. 

The Trainer:

Out of ten, he scored a big fat ZERO. To be fair the guy was a dead weight, we were going to have to let him go at some point. Trim the fat so to speak. 

p.s. Thanks for the kind words ;)

It's not too late to have your say. You can send me your feedback here

 


 

Comment

Fitness Truths You Need To Know in 2018!

Fitness Truths You Need To Know in 2018!

5 Fitness Truths You Need To Know in 2018!

New year, same you!! Hang on, shouldn’t it be new you??

This is a problem most of us face in the new year. Starting the year with the best intentions in the world, then you're back at work, the kids are at school, it’s baltic and pissing down ALL THE TIME (cheers Ireland!), there's a new Nextflix series that you MUST watch and next thing you know, it’s February and the only action your glutes got in the last month was getting up after accidentally sitting on the remote control. And suddenly you realize you are still the same you that you were in 2017.

It's this time of year when most of us sign up for a fancy new gym membership that you will more than likely not make use of. Or you’ll go get yourself some trendy activewear in the sales, now don’t get me wrong, you will look a solid ten out of ten in your new Lululemon’s but unless you actually face up to reality and take accountability for YOURSELF, you’re never going to achieve those goals you have made. YOU are reasonable for YOU, no one else is going to make you make those healthier food choices or break some real sweat 3-5 times a week, only YOU can do those things!!

So with all that said, let’s dive in with some fitness truths. The fitness industry is one of the fastest growing industries today and guess what, everyone is trying to sell you something, whether it be the latest pair of squat proof leggings, protein shake or fat burning supplement, I mean, even I’m trying to sell myself to you right now!! But this is the world we live in and as mental as it may seem sometimes, we are all influenced (good or bad) by the world of fitness we see online or in magazines. I myself love me a wee Insta story, it’s a great way to get the message across and let people into your life and get to know you, but at the same time you have to be aware that “Instalife” ain’t always real life.

So here are my top 5 REAL fitness truths for 2018…

 

  1. YOU ARE NOT A VICTIM - so many people are quick to make excuses or use the blame game to get out of a healthy lifestyle. “I have no time” is something I hear a lot, if you really want it, like REALLY want to change your life for the better you will make the time, even if that means 5am starts or 10pm sessions, GET IT DONE!

  2. THERE ARE NO QUICK FIXES - no magic pill, no cutting carbs, no ab belt that “zaps away fat” - you want it, you gotta put in the hard graft, simple.

  3. YOU’RE OVERWEIGHT BECAUSE YOU ATE AND DRANK TOO MUCH CRAP - we’re all guilty of it, sitting down to a cuppa and munching half a packet of biccies without realizing, you need to become more mindful of what you consume in a day, all those little dips into the sweetie jar, sugar in your coffees, pints of beer with the lads, all add up resulting in weight gain.

  4. AN EXPENSIVE DETOX WON’T GET YOU IN SHAPE - Oh aye you’ll lose a bit of water weight and your tummy may feel flatter but you won’t get that 6 pack you were hoping for at the end of those 7 days, you need to do some actual working out and properly fuel your body for those babies.

  5. EXERCISE, GOOD FOOD and SLEEP are all you need for a better lifestyle - enough said!

 

There you have it, now you know that taking control of your own life is entirely within your grasp, let’s have a look at the steps you can take to becoming the total ride you already know you are.

If you look back to point 5 above, those 3 things are the ONLY 3 things you really need to be concerned about if you want to -

  1. LOOK GOOD

  2. FEEL GOOD

Yes, there is yoga, pilates and mindfulness, all of which I am a big fan of and practice regularly, but I’m also mindful of the fact that last night you spent 2 hours scrolling through Instagram while polishing off those left over mince pies from Christmas thinking, “God, I wish I looked like that” or “What a life, why can’t I do that?” NEWS FLASH…. You CAN do those things and have the hot bod to go along with it. Too much social media can fry your brain, it can get a little depressing, one thing I tell clients is to always, ALWAYS be yourself, never compare yourself to others out there, always strive to be the best version of YOU, then suddenly you won’t look at the #fitfam and envy them, you’ll simply enjoy following them and seeing what they’re up to because you know that you work your ass off every day being you and there’s no better feeling than that.

EXERCISE:

Let’s be honest, exercise is so cool right now, or at least that’s what social media tells me and apparently my entire self worth is now based on likes by complete strangers, speaking of which, you can hit me up on Instagram here, (shameless plug) But it’s tempting, right? Get the new leggings, get the angle on point and get the likes, who wouldn’t want that?

Sarky comments aside, exercise has always been a rock in my life. As a 35-year-old lad, I didn’t grow up with social media, I went to the gym because I liked the way it made me look and feel. I didn't train just so I could post a picture of myself online in the hope I’d get 5,000 followers and a sponsorship from Gymshark, saying that I wouldn’t say no, Gymshark if you read this send stuff, my address is on my website!! But your happiness shouldn’t and DOESN’T depend on the number of likes or views you get from a picture, it depends solely on you being happy with yourself.

Exercise is the foundations of not only building a better body but a better mind also. Training helps me to build confidence, manage stress, perform better at work and in the bedroom (cheeky added bonus folks), it was key to helping me come back from crippling depression and, on a more shallow but totally honest note, look good so I could get a girlfriend. This is her Insta here, check her out, she's way funnier than me!! And I promise that you can have all this too if you work for it. Close down the laptop, stick on your runners and take just 45 minutes out of the whole TWENTY FOUR HOURS there are in a day, to attend a HIIT class and I guarantee you'll feel AMAZING after it! I've never done a workout I regret and neither will you.

FOOD:

 

Now, I’m not going to harp on about what you should and shouldn’t eat, because you already know the difference between what's healthy and what's not. Little FYI, if you are struggling for some tips/tricks or need some inspiration the WellFood blog has some great resources. But for those of you that are a little lost in the world of healthiness, I’m going to break it down real quick,

  • If it's in a packet, loaded with sugar, “low fat" (lolz!!) or you struggle to pronounce some of the ingredients - more than likely unhealthy

  • If it's, fresh, came from the ground, contains 5 or less ingredients or a recently killed animal - how could it not be good for you, right?

We're all guilty of overeating at some time or another but if your goal is to burn fat (which 99% of my clients do) YOU NEED TO BE IN A CALORIE DEFICIT… there's no two ways about it.

Put simply - FOOD = CALORIES. A calorie is a unit of energy. If you eat too much food and not expending any energy, you are literally telling your body to store that energy as fat.

So if you consume less calories than your body requires and are using more calories/energy for exercise then look at that… you start burning fat!! Science has got your back, love you science!!

Once you start exercising regularly, you'll notice that you become much more conscious of what you eat, simply because you start to see the difference in not only how you look, but how you feel and perform on a daily basis. Seriously guys, once you cut the crap and fuel your body with the good stuff you'll never look back!!

SLEEP:

Sleep is the last of my three pillars.There's a whole bunch of stress hormones associated with a bad nights sleep and without getting all nerdy about the whole thing, those bad boys are proven to contribute to weight gain. Lack of sleep will also affect your recovery from training, meaning those muscles you're working ain't repairing properly, making you sore and achy and ain't nobody got time for that!!

Once you’ve upped your exercise game you'll find by the time the days out, you will want to go to bed and in doing so, curb those appetite pangs and repair those muscles raring to go again the next day.

So how can HIIT classes help you get a beach body?

For the past ten years, I lived in Sydney, Australia. In 2011 I became a personal trainer and that same year I started working with Dangerously Fit as a HIIT Trainer on Bondi Beach (and yes, it was as class as it sounds!!) Once I started training HIIT classes I was obsessed, there was something different about the classes -

  1. People were getting real results and fast

  2. People were loving the social element of the class and encouraging each other.

  3. People were hooked

High Intensity Interval Training, commonly known as HIIT, is scientifically proven to boost your metabolism, improve endurance and increase cardiac health. Get you, science, you legend!

The best thing about HIIT is that you go at your own pace. What is high intensity for you might be a warm up for a fit person but it’s not about competing, it’s about CONSISTENTLY getting out there and GIVING IT YOUR ABSOLUTE ALL for those 45 minutes you're on the pitch.

An average class at Bondi Beach Bodies is broken down into 4 parts.

  1. A dynamic warm up, we move around to activate the muscles. ( 5 mins )

  2. A strength session using weights, body weight, kettle bells etc. ( 20 mins )

  3. A short cardio session, running, mountain climbers, burpees etc. ( 10 mins )

  4. A cool down, stretches based on sports recovery, yoga poses and pilates ( 5 mins )

"original post listed in www.wellfest.ie"

Want to try our 6 Week Beach Body Challenge? Click here for more details

 

 

 

 

 

 

 

 

Hell and Back at 3XB

Hell and Back at 3XB

Member News: Ray Byrne, Byrne's Butcher is going to Hell and Back

Ray Byrne from Byrne’s Butchers in Sandymount is on a mission to raise some money, can you help him out?

I sat down with Ray to find out a bit more about Ray and his mission.

Ray, tell us a bit about yourself.

I am Raymond Byrne, I am 41, Past pupil of St. Michael’s College. I am a butcher in Sandymount. I am married to Sharon and we have four children together.

Ray, you're a local business owner, can you tell us a bit about the business?

My dad has been a butcher in Sandymount for the last 57 years and I have been back working in the shop full time for the last 10 years.

We pride ourselves on top quality meats. We have won various awards including 2 “Great Taste Awards” for our Sausages.

Unfortunately, my dad was diagnosed with cancer in December 2016 and has taken a back seat while he is undergoing treatment. He is still there to give advice and let me know if I am not doing something right ( his way, of course, haha!)

Ray, you run a couple of great events in Sandymount. Can you tell us about the Summer Sizzle

Last January 2017 my dad suggested that we do a small fundraiser in Sandymount Green for Cancer Research. We normally supported other businesses in the village with their charity fundraisers. But this time dad wanted to do something or a charity close to him. As he was on a Cancer Clinical Trial he wanted to do something for Cancer Research. Tom McCormack and I started organising it in January and within a couple of hours, we realized that we will need a bigger venue. We moved it to Railway Union Rugby Club. We had a gourmet BBQ with Hog Roast, Lamb on Spit, Whiskey Aged Beef. Ireland played The USA in a test match and we had Eoin Reddan as a guest speaker. It was a great day of Music with Paul Harrington (Eurovision winner), Snake Oil and a few more acts and great food.

Ray, you're raising money for cancer research, why is this so important to you?

Both my parents have had and my father is being treated for Cancer. I have had family and friends pass away from the horrible disease. The way we looked at it last year was that if we could raise enough money to save one life then we succeeded.

Ray, you recently joined Bondi Beach Bodies. Why did you join and what are your fitness goals?

I joined 3XB at the end of January because I was looking to try to get back to a level of fitness as I was always active but after injuries, car accidents and working so much I had let myself go.... then I was issued the Challenge of Hell & Back so that has given me a goal to work towards and to get me off my arse to do it.

Lastly, you're doing Hell and Back this year to raise money for cancer research. Can you tell us about the event and what you hope to achieve?

We are doing it on the 16th June. We have 20 signed up so far and hoping to get between 60 and 80 people to do it. If everyone raises a minimum of €300 each and the money we raise from this years Sandymount Summer Sizzle it will help towards our target of €30,000 for CCRT and the Children’s Hospital Cancer Unit.

The link for Registration for Hell & Back is

https://www.hellandback.ie/IndividualRegistration.aspx?GroupKey=c9ff141e-5c5b-4556-9afc-245334541643

If you are interested in traing for the Hell and Back you should try the 3XB 6-Week Beach Body Challenge. Early Bird prices starting from €149.00. For more info click here

 



 

3XB Start Up Life - Putting Members First

3XB Start Up Life - Putting Members First

What does putting members first actually mean?

Screen Shot 2018-01-28 at 3.30.23 pm.png

 

When I worked at LinkedIn there was, and still is, a huge emphasis on company culture. There were three company values that really stood out for me. 

  1. Act Like an Owner

  2. Members First

  3. Relationships Matter

As a business owner, I take the second to values very seriously and try to implement them in the running of 3XB. Because, without you, the members, there is no business and there is no 3XB. So I need to have your best interests at heart. I try to keep this in mind when I'm planning classes, developing timetables and creating interesting forms of exercise.

 

Last week was week four of 3XB and here is what I did to try and put members first. I realised that HIIT can be quite intimidating for those who have not done it before. The two-week free trial gives customers the option to try before you buy and decide if HIIT is for you. However, I realised from talking to potential members that the human touch is sometimes required. On that note, I added a new feature to the website "book a free consultation". If you are not sure of your fitness goals or just want to talk about HIIT you can easily book a consultation via the website. Sure even if you just want to chat about the rugby then book away. 

I also noticed that some members required a greater variety of weights during the class. Last week I purchase a number of new dumbells, kettlebells, mats, barbells and weights to make your experience at class even better. I will continue to add to the variety of equipment to ensure the best member experience and fun classes. 

Relationships matter too. I'm trying to build a community of fitness friends. On Saturday's after class, we go for breakfast at Encore cafe in the Merrion Centre. Breakfast is at 12 to give us all time for a quick shower. Although I'm not available after class this Saturday I'd like to encourage members to link up together and make some new acquaintances.  Having lived away myself for ten years I'm finding new friends and groups have been a core part of my life in the last year. So, let's be friends :)

Lastly, I'd like to say that it is a startup so I'm open to suggestion. I may not be able to implement every idea but I'd love to hear from you. If you have any suggestions you can contact me directly on contact@bondibeachbodies.com or by phone on +353 89 981 8810.

The Weekly 3XB

Start-Up Life: Episode 1

Untitled design (20).jpg

 

I wanted to start this blog for the members of 3XB because without you the business does not exist. No members, no business. It's as simple as that. On that note, I wanted to answer a few questions I've been asked, talk a bit about the challenges of starting a new business and tell you about the week that was at 3XB.

Answering some questions:

What is 3XB?

A lot of people have been asking me what is 3XB, well it stands for three by B, the three B's of Bondi Beach Bodies. Bondi Beach Bodies is a bit of a mouthful, especially on social media. In time I'm looking to shorten the name to 3 by B or 3XB.

What do I need to bring to class?

I recommend bringing the following items

  1. Gloves - it can get cold on the hands when you are down on the ground. 
  2. A yoga mat - if you have an old yoga mat bring it down to put on the floor at certain stations.
  3. Boots - if you have some footie boots you may wish to bring them, they help on a slippy day. Always bring runners too as we will train on a hard surface from time to time.
  4. Layers - It's always good to layer up and then strip down as you get warmer. 

Start-Up Mode

My policy at 3XB is members first. I took this value from LinkedIn, where one of the company values is members first. With this in mind, I've tried to make the website easy to navigate and book a class, I've added live chat to the website and new members can also book a free 30-minute fitness consultation before coming to class. Feedback is always welcome on the website, the app and classes. The more feedback I get the better the service I can provide.

Knowing my weakness is key to improving the business. I've worked in corporate sales all my life. I've been teaching fitness since 2011. More core skill set is sales and fitness training. However, marketing is an area where my skills are not 100% up to scratch. I studied marketing in university but I have not applied those skills to digital marketing. So last week I went to meet a digital marketer to help build up the membership base at 3XB. More members, better service. That's the plan. As always feedback is always welcome. Marketing tips are very welcome. 

A week in the life of 3XB:

People always say follow your passion, right! But sometimes this is the most unpractical advice you can ever get. Why? Becuase bills need to be paid. 3XB officially launched on January 20th, 2018 but it's been a long time in the making. 

In 1995 I got my first weightlifting certificate. In 1998 I started coaching rugby while still in high school. In 2011 I qualified as a PT and have been teaching fitness part time before and after work. This passion has been 23 years in the making. Now I'm ready to go all in, bet it all on black. 

One of my first jobs in Australia, in 2007, was for a startup called Moshtix, they were a digital ticketing company. I remember the founder, Hamish, giving me some great advice. He told me to work in sales, make some capital and then go for it. If it works it works, if it fails you can always go back to sales. So there you have it, it's all fitness now. I'm going all in and hoping to bring you, my clients, the best classes, service and as we grow facilities. 

Fitness is not my only passion. I also love music. Last Friday I DJ's at Yoga Sound System, an event I created with Co-Founder, Rachael O'Hegarty. If you want to check out our events go to www.yogasoundsystem.com and follow us on Instagram - here

I once told myself that if I could spend my life in a tracksuit I'd be a happy man. Last week part of that dream came through with the launch of 3XB hoodies. You can check out the blog post about it here and the range here

See you all at class!

 

3XB Classes

3XB Classes

3XB Launches More Classes to the schedule

Untitled design (18).jpg

As the business continues to grow and new members join I'm going to keep adding in new classes. So far the morning classes have been to most popular so I've added in two classes every morning.

Morning Classes:

There will be a 6:15 am and 7:05 am class Monday through to Friday. The best part about this is that if you do oversleep the 6:15 am you can still make the 7:05 am class. Hurray! 

Evening classes:

There is now an evening class every day of the week, kicking off at 6:45 pm. As membership continues to grow we will look to add more classes to the schedule. More members, more classes so tell your friends. 

Showers:

There are 3 x showers available at the club if you want to get changed before work in the morning. NOTE: These showers are communal, so please wear some togs. Again, as membership grows we will have access to the main showers. The more members we have the better the facilities we have access to. So don't forget, TELL YOUR FRIENDS!!

New Classes:

I'm currently putting together a BOX HIIT class. This will incorporate boxing technique and bodyweight exercises to create a totally new HIIT experience. Classes coming soon!

If you would like to check out the new schedule of HIIT classes, click here

 

3XB Hoodies

3XB Hoodies

3XB Launches New Hoodie Range:

3XB Hoodies

 

For as long as I can remember I've always wanted to create my own brand of clothing. Fitness has always been a passion of mine. With the launch of Bondi Beach Bodies, I thought why the hell not.

Ok, so I'm a long way away from Bondi Beach now and I needed to find clothing that was going to withstand the harsh Irish winters. As a kid, I always remember having Russell Athletic top which kept me warm during the winter months. I always remember the hoodies being a great fit and made from a high-quality material. I played a lot of sport as a kid so I needed a breathable material too. Russel Athletic was the perfect brand to partner with to produce high-quality 3XB clothing. 

I currently have an arrangement with a local printer who will print each item individually to fit your size. I like black, so we are starting off with a range of black hoodies with the Bondi Beach Bodies yellow contrasted against the dark colours to create a stand out fitness hoodies.

On Saturday the 27th of January 2018 we did our first photo shoot on Sandymount Strand, which is clearly a thousand times better than the shores of Bondi. The Poolbeg towers in the background and the old baths made the perfect setting for a windswept photoshoot.

if you want to grab yourself a 3XB Hoodie visits the SHOP section on the website where you will find men and women's hoodies in a variety of sizes. 

 

 

 

 

 

 

 

Setting Your Fitness Goals for HIIT Classes

Setting Your Fitness Goals for HIIT Classes

Setting You Fitness Goals for Bootcamp:

 

This time of year I ask a lot of people what their fitness goals are. These are the most common replies I get.

1. Lose weight

2. Get toned

3. Improve my fitness.

The challenge with these goals is that they are not specific. Let's start with the first reply. I want to lose weight. The real reply should be I want to burn fat. For example, you might burn fat and build muscle and look amazing but your weight could go up. 

What about I want to get toned. Well, what does that actually mean toned? Usually, it means you want to see muscles hidden under fat. So, therefore, the goal is, I want to burn fat.

I want to improve my fitness. What do you actually want to achieve, do you want to run a marathon? 

The point here is that you need to be specific about your goals. 

Let's take a look at my client Killian. What were his goals? - you can see his results here

1. He wanted to go from 100kg to under 90kg. A very specific goal. 

2. He wanted to walk around the golf course without getting out of breath.

These are two very specific goals and they were realistic. He wanted to do this is 6 weeks. They were also times. So to use the business acronym make your goals SMART. Specific, Measurable, Achievable, Realistic and Timed. 

 

I would say that 80% of the clients I have ever trained actually have one goal and it's this. I want to burn fat. If this is your goal, how are you going to do it?

1. Science: The science of losing weight fewer calories in 

2. Exercise: Burn more calories

Let's keep it simple. 

Food = Calories

Calories = Energy

Fat = Stored Energy

Exercise = Calorie Burner

Your body needs a certain amount of calories to survive. Give it too many and you are telling your body store this as fat.

Reduce your caloric intake below your requirements and your body dips into your energy reserves and burns fat. 

If you exercise your body needs more energy to complete the activity. If you have fewer calories, ( food in your body ) you will tap into your energy reserves and start to burn fat.

So, can I now ask you, what is your fitness goal? Make it SMART

Want to try a boot camp class the visit the Bondi Beach Bodies homepage and download the app. Click here

Facebook

Instagram

 

 

Workout 12 - Dec - 2017

Workout 12 - Dec - 2017

This workout requires kettlebells and dumb bells.

There are 3 x exercise stations, each exercise lasts for 40 seconds with 20 seconds rest. Repeat the exercise twice and then move to the next exercise. You are going to complete 2 laps of each pod

Start with an active warm-up about 4-5 minutes.

STATION 1 - Repeat Twice

  • Dumbell Push Ups - 2 x 2 ( 2 seconds down and 2 seconds up ) 40 seconds on, 20 seconds off x 2
  • Russian Twists - 40 seconds on, 20 seconds off x 2
  • Dumb Bell Snatch -  40 seconds on, 20 seconds off x 2

STATION 2 - Repeat Twice

  • Dumbbell Squat & Press - 40 seconds on, 20 seconds off x 2
  • V Up Sit Ups - 40 seconds on, 20 seconds off x 2
  • Dumbbell Dead Lift x 1, 5 x Dumbbell Row - 40 seconds on, 20 seconds off x 2

STATION 3 - Repeat Twice

  • Push Up with Renegade Row - 40 seconds on, 20 seconds off x 2
  • Plank Walks - 40 seconds on, 20 seconds off x 2
  • Man Makkers - 40 seconds on, 20 seconds off x 2

Stretch, drink some water - high five a stranger! Boom, you're ready to start your day