Anti-Rotation

15 min · Beginner

15-Minute Core and Carry

Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.

Includes anti-rotation in linked exercises

30 min · Beginner

30-Minute Fat-Burning Circuit

Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.

Includes anti-rotation in linked exercises

The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.

Includes anti-rotation in linked exercises

A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.

Includes anti-rotation in linked exercises

Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.

Includes anti-rotation in linked exercises

Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.

Includes anti-rotation in linked exercises

Bench, pull-ups, rows and presses in classic muscle-building rep ranges.

Includes anti-rotation in linked exercises

A complete muscle-building session that hits legs, push and pull in one hour.

Includes anti-rotation in linked exercises

Power cleans, push presses and front squats for athletes who want to be fast as well as strong.

Includes anti-rotation in linked exercises

Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.

Includes anti-rotation in linked sessions

An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.

Includes anti-rotation in linked sessions

A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.

Includes anti-rotation in linked sessions

4 weeks · Beginner

4-Week Beginner Starter

Three short sessions a week to build the habit, learn the basic lifts and get moving again.

Includes anti-rotation in linked sessions

6 weeks · Beginner

6-Week Fat-Loss Kickstart

Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.

Includes anti-rotation in linked sessions

8 weeks · Intermediate

8-Week 10k Plan

Speed, tempo and long runs plus one mobility day to run a strong 10k.

Includes anti-rotation in linked sessions

Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.

Includes anti-rotation in linked sessions

Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

Includes anti-rotation in linked sessions