Power Weights

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10 Minutes Chest Workout

Description:

Part of the 10 Minutes Single Muscle Series, I was asked by one of you lovely people to come up with quick Power Weight classes that involves just one muscle as the main focus (primary muscle).

Here is the chest workout using dumbbells and a bench. Great add on class to your cardio or link this together with another 10 minutes single muscle class.

10 Minutes Bicep Workout

Description:

Part of the 10 Minutes Single Muscle Series, I was asked by one of you lovely people to come up with quick Power Weight classes that involves just one muscle as the main focus (primary muscle).

Here is the bicep workout using dumbbells, mats are optional. Great add on class to your cardio or link this together with another 10 minutes single muscle class.

10 Minutes Tricep Workout

Description:

Part of the 10 Minutes Single Muscle Series, I was asked by one of you lovely people to come up with quick Power Weight classes that involves just one muscle as the main focus (primary muscle).

Here is the tricep workout using dumbbells, mats are optional. Great add on class to your cardio or link this together with another 10 minutes single muscle class.

10 Minutes Booty Band With Weights

Description:

This quick workout was a personal request by one of our members.

Combining the bands and the weights, this is a great full body workout when you are short on time or even away on holiday!

12 Minutes PW HIIT Quickie, Upper Body

Description:

This is one of a 3 part series Power Weights workout that can be done if you’re running low on time or if you want to finish your body off after some bouncing.

Keep your weights low and your movements controlled but at a good speed. 50 seconds working, 10 seconds to prepare for the next exercise.

12 Minutes PW HIIT Quickie, Lower Body

Description:

This is one of a 3 part series Power Weights workout that can be done if you’re running low on time or if you want to finish your body off after some bouncing.

Keep your weights low and your movements controlled but at a good speed. 50 seconds working, 10 seconds to prepare for the next exercise. Use either dumbbells or kettlebells depending on what equipment you have.

12 Minutes PW HIIT Quickie, Abs & Obliques

Description:

This is one of a 3 part series Power Weights workout that can be done if you’re running low on time or if you want to finish your body off after some bouncing.

Keep your weights low and your movements controlled but at a good speed. 50 seconds working, 10 seconds to prepare for the next exercise. Use a dumbbell or kettlebell depending on what equipment you have.

15 Minutes Power Weights Bench

Description:

This is a cracking idea from one of our members using a gym bench with dumbbells and doing different movements.

15 minutes class starting with the bench in a decline position, gradually moving the bench up to finish in a sitting position.

Use a weight that suits you and take your time adjusting the bench, make sure its in a secure, safe position. Pause the video if needed.

15-30 Minutes Power Weights Movement

Description:

How much time do you have and what equipment do you have? I’ve shown adaptions throughout, so, if you have 1 dumbbell, 2 dumbbells, 1 kettlebell or even 2 kettlebells, you can use this workout.

If you happen to be equipment rich, then drag it all out and get involved in this movement class. I’m using a 6kg (13lbs) weight on each bell so a light to light/medium weight is good for this class.

17 Minutes Resistance Band For Upper Body

Description:

17 minutes of a resistance band session working on your chest, triceps, shoulders and back. Use a band that challenges you and this will end up being a hard workout. Mix it with other workouts on our website or use it by itself!

18 Minutes Kettlebell Workout

Description:

Another YouTube favourite. Just 18 minutes of different kettlebell movements.  Let us know your favourite YouTube video and we’ll add it onto the website so you can view it advert free.  Time to work!

20-40 Minutes Full Body Power Weights Class

Description:

You choose the time, you choose the weights and join me in this full body Power Weights class. Let’s go! Dumbbells and a mat needed for this class. Don’t forget your water and a towel.

20-40 Minutes HIIT PW Upper Body and Abs

Description:

Join me on the beach in Mexico for this 20-40 Minutes HIIT workout. It will zap all your energy out of you but stick with me, you can do it!

20 Minutes EMOM Power Weights

Description:

EMOM Every minute, on the minute. You decide the movement and the amount of repetitions you want to do. In each minute, complete your set reps and the rest of the minute is recovery and preparing for the next exercise. For more ideas, send us an email and we can chat about a program for you using EMOM.

21 Minutes Dumbbell HIIT

Description:

All over body workout using your dumbbells. Depending on what equipment you have, challenge your muscles in 21 minutes. If you need to, adapt the exercises with kettlebells or barbells. The point of this video is to work your muscles hard with a heavy weight for 1 minute and use the rest period to get yourself ready for the next movement.

Know your body, be careful with injuring yourself and let’s step it up.

22 Minutes Power Weights Core

Description:

There are no Turkish Get Ups, I promise. 

I thought I’d better start with that statement as I didn’t want to scare anyone off!

Some very different movements to challenge the trunk of your body. Your back, abs, obliques, hips and thighs all work together with a little help from your arms too. Let your body move as one.

25 Minutes Barbell Power Weights

Description:

Find a weight that is medium for you (not too heavy and not too light) and go through this workout where we use our arms, legs and abs. I went for 30kg but this is different for everyone. Have a safe workout and keep your technique clean, easier said than done! Bench and a barbell are needed plus a mat if you have one.

25 Minutes Kettlebell HIIT Workout

Description:

20 seconds working, 10 seconds rest. Doesn’t sound a lot but this is a challenge if you enjoy HIIT Workouts. Full body strengthening class. Go for it!

25 Minutes Leg Workout With Dumbbells

Description:

Leg workout involving squats, calf raises, lunges, hip and glut raises. Great workout, can be completed with or without dumbbells but the main focus on all our workouts is have fun. As long as you’re moving that’s good enough for me.

28 Minutes PW, Resistance bands arms and abs

Description:

I really enjoyed shooting this video. This can be used as an add on with any other video or on it’s own. The abs section swaps between plank and half sit ups. Grab your resistance band and mat, let’s work together.

30 Minutes Full Body Resistance Band

Description:

Grab your resistance band and either a rebounder or step to use to kneel on and lay down on. Lots of different movements for your whole body. Adjust the band under your feet or in your hands to increase/decrease the resistance.

30 Minutes Tyre Flipping Fun

Description:

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.

30 Minutes EMOM Kettlebell Class

Description:

I’ve put some moves together today for this (Every Minute On the Minute) session. Start off with light kettlebells on your first few attempts and increase the weight when you feel more confident. There are a few complex moves so take your time and keep your exercise safe. I have boxing wraps to protect my wrists and wipe away sweat (optional) plus you can wear gloves if you desire. There’s going to be a few mistakes, I made plenty before and during this video. Good luck.

30 Minutes TRX/Olympic Rings Low & Medium Height

Description:

This left my body shaking post workout. TRX/Olympic Rings are so effective on your body. Lots of body weight exercises like lunges, squats, chest press, mountain climbers, rows and plank. Adapt the exercises where needed by using your knees or changing the angle of your body. Give yourself a target amount before you start the movement.

30 Minutes Full Body Kettlebell conditioning

Description:

Start with 10 minutes of a Turkish get up. If you’re new to this, practise without a kettlebell. Second round we have chest press and dumbbell curls and the third round is 10 minutes of non stop press ups, rows and leg lifts. Watch the intro so you know what to expect. 1 or 2 kettlebells are needed, use dumbbells to adapt this class. Let’s crush it!

30 Minutes Low Impact Resistance Band Class

Description:

There are many kinds of resistance bands out there so use your band safely in this workout. Check that the band is in the correct position especially on the leg sections where you will need a chair or bench. To make this workout more effective, use a tougher band.

30 Minutes Barbell Circuits

Description:

Bench and barbell are required in this 30 minutes class. Today we are working on resistance, cardio and abs with 40 seconds exercise and 20 seconds recovery. Concentrate on your movements and technique whilst moving at a good to high rate. Not for the faint hearted, apologies for the grunting and groaning!

30 Minutes PW with Dumbbells, Upper Body

Description:

Easy to follow Power Weights class, all upper body movements with some abdominal work midway through and at the end. Challenge yourself with your dumbbells. After each set, your muscles should be aching, if not, increase the weight.

35 Minutes Full Body BootyBand & Weights

Description:

For those of you that loved the 10 Minutes Bootyband & Weight workout, you will find that this is a perfect one to progress to.

I decided to really push myself and so am using a medium fabric band along with 5kg and 2kg dumbbells.

This is on a circuit system where we alternate between the lighter and heavier dumbbells, working for 50 seconds with 20 seconds recovery.

35 Minutes Kettlebell Basic Fundamental Movements

Description:

There has been a lot of chat between members about using kettlebells so here is a great class to begin your kettlebell experience or carry on with your progression. The point of kettlebells is to improve by increasing your kettlebell weight slowly, after you better your technique.

The word basic is referring to the moves I first learnt when becoming an instructor in kettlebell training and are key, fundamental moves which will train and strengthen your whole body.

35 Minutes Beginners, Full Body Power Weights

Description:

If you are a beginner to Power Weights, this is a lovely introduction on using low weighted dumbbells to help tone the muscles throughout your body. Simple but effective movements. If you’re more experienced with weights, go for a weight that, after 16 reps, will challenge you.

35 Minutes Power Weights Slow Arm Workout

Description:

This class is surprisingly tough. Try using your normal low to low/medium dumbbells for this Power Weights workout but you might find it’s more difficult due to the slower sets. Great to help improve your movement and soooo beneficial for your muscles.

35 Minutes Power Weights, Upper Body and Abs

Description:

Wow, 10 minutes of working with only a 30 second rest. Choose your weights wisely for this upper body and abs class.

45 Minutes PW Series, Chest and Triceps

Description:

This is part of a series of 3 workouts that are meant to be used throughout 1 week, every other day. Firstly, adapt this class to what equipment you have and start off with a comfortable weight on each movement. As you get used to the weight and the workout, increase to make this more challenging. This series is all about trying to improve and strengthen your body. Keep it safe and do not rush your increases. Be aware of your bodies limits. If you need help/advice, please feel free to contact us. Parts 2 & 3 coming in March/April.

45 Minutes PW Series, Legs and Shoulders

Description:

Pull up your socks and grab what weights you need for another part of the PW Series. Today we’re working our legs and shoulders. If you only have one set of dumbbells, that’s fine. Adapt the class to suit you. If you need any guidance on adapting using different weights or are not sure which weight is best for you, contact us either through our Members Group on Facebook or email us. Keep your exercise safe and your workout area organised. I use dumbbells, kettlebells and a barbell.

45 Minutes PW Series, Biceps and Back

Description:

Barbells, dumbbells, a bench and a kettlebell used in this class. Use what you have available to you as all the movements can be adapted using just one piece of equipment. With all my PW Series you have 6 movements where you have 1:30 minutes to complete your repetitions. These reps drop from 15, 12, 10, 8, 6 with every new set. Great video to build your strength. Remember, keep your workout safe and start off with low weights if you are new to this. Shout if you need help with adaptions.

45 Minutes F45 Power Weights Bootcamp

Description:

3 sets of 15 minutes with the stepper, kettlebell and dumbbells.  Go as hard as you can for 45 seconds and take advantage of recovery during the 15 seconds rest. Use your breathing techniques throughout, it’s very important for control and for your rest period.

45 Minutes Power Weights Legs and Abs Workout

Description:

This is tough, try and keep good posture and technique throughout this 45 minute class. Take a break where needed.

65 Minutes Dynamic Power Weights

Description:

Yes, it does read 65 minutes but I have a tutorial at the end of 45 Minutes which is 20 minutes of learning how to correctly perform Turkish Half Get Ups and Full Get Up. I have an array of equipment in this video but use what you’ve got. Dumbbells, weighted ball, step and mat with a kettlebell added for the tutorial.