Bonus Workouts

7 Day Free Members, You can use and workout to the first 5 videos in this category.

Non-Members, This is a preview of the classes that are available in this category.

To become a paying member & part of our lovely fitness family, please sign up here.

Adaptations For Plank Position

LEVEL: BEGINNER

I put this demonstration together as some of our members had a discussion about it on our private Facebook group. (Well done gang)

Plank can be difficult in different ways. For me, I struggle with a shoulder injury and Claire struggles with her wrists. So it’s finding a position where you can hold plank that is comfortable for you and will not cause stress to problem areas. Claire and I are here for you should you need further advise. Ultimately, if this position causes you pain, don’t do it.

Press Up Adaptations

LEVEL: BEGINNER

A quick video to show you some ways of adapting a press up. Remember to keep your body in line, keep your movement slow and controlled  and look forward. Give yourself a goal with this exercise and try to improve on that.

10 Minutes Abs Series Part 1, Laying Down

LEVEL: BEGINNER

This class is part of an abdominal series where we are focusing on core strength and learning how to engage those abdominal muscles correctly.  At the start of this video I will show you how to breathe and contract your stomach muscles correctly.

There are 10 exercises to work through today so all you will need is your mat and your beautiful body.

10 Minutes Abs Series Part 2 Weighted Stand

LEVEL: BEGINNER

This class is part of an abdominal series where we are focusing on core strength and learning how to engage those abdominal muscles correctly.

There are 10 exercises to work through today so all you will need is your mat and your beautiful body.

There are 10 exercises to work through today so all you will need is your mat and your beautiful body.

10 Minutes Abs Series Part 3

LEVEL: INTERMEDIATE

Part 3 of our Abdominal series is mixing in 1 dumbbell alongside floor based exercises.  I am using a 4kg (9lb) weight on some of the movements, remember this is optional.  This class is a great compliment to the other workouts in this series.

10 Minutes Abs & Obliques

LEVEL: Intermediate

We are using different positions to workout our abdominals and obliques. 30 seconds of exercise with only 5 seconds to change to the next position. 

Dumbbells are optional as an adaptation to show you different positions for those of you who struggle with weak wrists. 10 minutes will fly by!

10 Minutes Battle Ropes

LEVEL: INTERMEDIATE - ADVANCED

It’s only 10 minutes, it’s only 10 minutes!!! Battle ropes completely zap me of all my energy as my ropes are shipping ropes made in Chatham Dockyard, so they are like shifting a dead weight.

Saying that, I do enjoy the battle ropes and putting in 100% effort so don’t be afraid to try this class if your ropes are sitting lonely in the corner.

10 mins, 20 mins or 30 Minutes Abs

LEVEL: INTERMEDIATE - ADVANCED

3 sets of 10 minutes, each set is different with the second set using a medicine ball and the third set is holding body position. Use what ever you have to hand like a football, netball and go for 1,2 or 3 sets.

12 Minutes Bootyband Series Part 1

LEVEL: INTERMEDIATE

Part 1 is an “Inner Thigh Focused” class.  I am using a light bootyband and we are using the right side of the body first, before we switch to the left.

This is based as a circuit, working for 50 seconds with 10 seconds recovery.  To make this class harder, change the resistance of your band to add more tension.

If you don’t have a band, then this class can still be performed solo.

12 Minutes Bootyband Series Part 2

LEVEL: INTERMEDIATE

Part 2 we are using a chair for balance targeting the glutes and thighs, making use of a light bootyband.

This is based as a circuit, working for 45 seconds with 15 seconds recovery.  To make this class harder, change the resistance of your band to add more tension.

If you don’t have a band, then this class can still be performed solo.

6 Minutes Bootyband Series, Part 3

LEVEL: INTERMEDIATE - Advanced

Part 2 we are using a chair for balance targeting the glutes and thighs, making use of a light bootyband.

This is based as a circuit, working for 45 seconds with 15 seconds recovery.  To make this class harder, change the resistance of your band to add more tension.

If you don’t have a band, then this class can still be performed solo.

14 Minutes Alternative Abs

LEVEL: BEGINNER - INTERMEDIATE

Different moves showing you ways of using your abdominals and obliques without doing crunches and sit ups. 32 repetitions of each, a great ending to any workout.

15-30 Minutes Hotel HIIT, Core Challenge

LEVEL: INTERMEDIATE

Jan 2023. I’ve called this Hotel HIIT for those of you who travel for work or are on holiday and don’t have equipment available.

There is no jumping around either but instead we are focusing on the trunk of our body from our knees to our shoulders. There are some challenging movements but only for 20 seconds with 10 seconds rest. 30 different moves, give it a go.

16 Minutes Alternative Abs Part 2

LEVEL: INTERMEDIATE

As requested here is part 2 of our Alternative Abs class.  Ideal for a quick hit to the obliques and lower stomach muscles.  

Take time to think about your breathing and how you are using your abdominals to make this as effective as possible.

If you enjoy this class then consider pairing it with part 1!

23 Minutes Bootyband Floor Workout

LEVEL: BEGINNER - INTERMEDIATE

Work as hard or as easy as you like. I’m using a light band with light dumbbells but you can go heavier on both if you are up for a challenge.

Lots of moving around the floor so make sure you have plenty of space. This class can be completed with no bootyband and no weights for a low impact level.

30 Minutes Beginners Stability Ball Part 1

LEVEL: INTERMEDIATE

If you are new to using a stability ball then this is a wonderful class to start off with.

We begin by using the ball, standing, then moving to sitting and focusing on balance and core strength, finishing things off by allowing the ball to take the majority of our body weight.  

The last part of this class will set you up for Part 2 and progressing into more challenging moves.

30 Minutes Tyre Flipping Fun

LEVEL: INTERMEDIATE - ADVANCED

I’m so excited for you guys to try this video. Go and get yourself a suitable tractor tyre (you can generally get them for free) and let’s flip them like burgers! Ok, you need a tyre that is big enough for you to jump into, heavy enough so lifting and flipping is a challenge and a tyre that takes your weight when standing on it. I’d love to see some pictures and videos of you trying this class. Send them on our private Facebook group or on the SanFran Fitness Facebook page.

35 Minutes Move & Groove

LEVEL: INTERMEDIATE

A different style of class today that will allow your creativity to blossom. Based on the floor, beginning with a warm up, move & groove around the space you have.  I want you to let your inhibitions go, make the moves big & funky as you can and go with it.

The second half of this class incorporates a bootyband to target the lower body.  Today I used a medium band to get deep into those muscles. Dec 2022.