Workouts

Sitting underneath the gluteus medius on the outer hip, the gluteus minimus is the smallest of the three gluteal muscles. But small doesn’t mean insignificant. It plays a defining role in stabilising the pelvis during walking, running, and any single leg movement… and weakness here creates a chain reaction of compensation patterns up and down […]

The lower back is one of the most commonly neglected muscle groups in training… and one of the most commonly injured. It connects the upper and lower body, underpins almost every hinging and rotational movement in sport and daily life, and plays a central role in spinal stability and posture. Yet most people only think

Originally developed by Randy Hetrick, a former US Navy SEAL, who improvised the first version from a jiu-jitsu belt and parachute webbing to keep his team fit while on deployment, the TRX suspension trainer has since become one of the most widely used training tools in gyms and home workouts worldwide… and for good reason.

Wrist pain can make upper body training feel almost impossible. Push-ups, bench press, overhead work… the wrist is involved in almost every movement, and when it’s uncomfortable, it has a habit of derailing entire workouts. But training around wrist pain is more achievable than most people think. With the right exercise selection, grip adjustments, and

If you’ve been training your glutes consistently but still feel like something’s missing in terms of shape and definition, the lower glutes are probably the culprit. If you’re putting in the work on glute training but still not seeing the rounded, lifted shape you’re after, the lower glutes are likely the missing piece. This often-neglected

If you’ve signed up for HYROX, or you’re thinking about signing up, you’re probably feeling two things at once: You’re not alone. HYROX looks intimidating on paper: eight 1 km runs broken up by eight stations that get progressively spicier. But here’s the good news: with the right approach, you can build the engine, strength,

If you’re looking to strengthen your core, it’s hard to look past planks. They’re an incredibly effective way at targeting the abs, obliques and lower back. But, there’s quite a lot of misconceptions about this seemingly simple exercise. In this article, we delve into the specifics of planking, providing insights into the average plank times

If you’re feeling a bit overwhelmed by all the different ways to keep fit and get strong, or you’re not seeing the results you’d hope for by doing bodyweight movements, this barbell workout plan is for you… Because when it comes to strength training (and all the benefits this brings), it’s hard to look past

Want stronger, more defined glutes in just 4 weeks? This home workout plan uses progressive overload and compound movements to deliver real results—fast. No fancy equipment needed, just dumbbells (or a barbell) and commitment. Whether you’re a complete beginner or experienced lifter, this plan scales to your level. Start with bodyweight or light dumbbells, then

If you’ve ever found yourself standing in your living room, holding a pair of dumbbells, thinking, “I want to feel like I did something… but I do not want to get on the floor,” this workout is for you. Eight minutes. Fully standing. No mat. No planks. No crunches. No drama. Just you, your dumbbells