While your body’s anaerobic system doesn’t require oxygen to provide you with short bursts of energy, the aerobic energy system uses oxygen to enable you to exercise at a level of intensity for sustained periods of time. The word “aerobic”...

The kettlebell is a a great free weight you can use anywhere. These kettlebell exercises not only do they target the legs and glutes but also target the rest of the body. At W10 we believe in making exercise as...

Core training should be a part of any training programme as a balanced approach and it should also be a focus if you are suffering from lower back pain. Here are some of our favourite core exercises if you have...

Advanced core circuit with three exercises using a resistance band that you can do anywhere. Deadbug Staring off with the dead bug you're going to take the band so you have some tension. Hands in line with the shoulders, knees...

This home workout that you don't need any equipment for, all you need is a partner. You are going to do two exercises and you are going to set the clock for 10 minutes to see how many rounds you...

Here is a body weight workout that you can do anywhere, at any time. This workout is made up of four different exercises that you will do 5 sets of. You can adjust this to your fitness levels, you can...

We are going to be performing a home bodyweight workout with a resistance band. We are going to perform 10 reps and go for 4 rounds. 1. Banded Squat Stand on the band and have it rested across the shoulders,...

Bodyweight flow workout which is done in a series of exercises that feed into on another. 60 Seconds On - 60 Seconds Off Well do 3 to 5 rounds of: Thoracic bridge Kick through Burpee This is a good way...

Here is a bodyweight workout that you can anywhere. All you need is a clock! This workout is made up of two exercises: Burpees Turkish Get Up Set a timer for 10 minutes Burpees You are going to do 10...

Looking for an effective workout to achieve your fitness goals, high-intensity interval training, or HIIT, may be just the workout for you. Whether you are a seasoned gym-goer or only recently thinking about embarking on your fitness journey, you may...