A selection of all of my favorite modalities of Training. Jump Rope Workouts for pure cardio. High-Intensity Interval Training and Tabata workouts to crank up the intensity and have you dripping in sweat. Along with Mobility and Stretching workouts that can be used to warm up or rejuvenate the body. New workouts added weekly ranging in time from 10 - 40 Minutes. There is something to fit everybody's busy schedule.
are you ready
to get sweaty?
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DESCRIPTION
Hey Team, Today’s workout is a 10 Minute Beginner Jump Rope HIIT Workout. There are 5 different exercises each repeated 10 times for 10 Sets in total. You will be doing 40 Secs of Work with a 20 Sec Rest. At the end is a nice cool-down stretch that will help kick your body into recovery mode. This is a great workout for beginners to try and can be used as a warm-up for more advanced athletes or if you are short on time.
💦💪.Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎Dumbbells
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment) Hey Team, Today’s workout is all about the arms. I love training arms particularly Biceps and Triceps together. The workout is in the HIIT format and I will be doing 40 Seconds of Work followed by 20 Seconds of Rest.Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎Dumbbells
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
8-Minute Fat-Burning Full-Body | Tabata for Beginners. This is another workout in my series of Micro Workouts Tabata Style. The format will be 20 Sec Work with 10 Sec of Rest. There are 15 different exercises no repeat. You don’t need any equipment and there are two rounds. Micro workouts are a fantastic way to fit exercise into your busy schedule. Time is one of the most valuable commodities that we own. Becoming efficient in the way that we use it can help us improve all areas of our lives. A great way to do this is to make use of the small moments that we will get throughout the day. Rather than mindlessly pi0cking up your phone and scrolling through social media set yourself the task of completing 2-3 micro workouts a day for the month of October. You will be surprised at the amount of time that we can let slip through our fingers just because we think that there is not enough of it to do something valuable. However, when you add them all together you will be amazed at what you can achieve. Remember to be mindful of your time and value every moment that you are given because once wasted you cannot get it back. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
5 MIN INTENSE ABS WORKOUT (At Home No Equipment) plus Cool Down Stretch Hi Team, Today’s workout is all about the abs. Again we will be utilizing the Tabata timer which is 20 seconds work followed by a short 10-second rest. This allows for the intensity to really build throughout the workout as the rest period does not allow for full recovery of the muscles being worked. This workout is part of our series of 🌼 OCTOBER MICRO WORKOUTS 🌼 These workouts are short and allow for multiple applications within your busy schedule.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 5 Minutes plus Cool Down Stretch = 9 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
4-Minute Fat-Burning Micro Workout | Tabata for Beginners plus Cool Down Stretch As promised we today we have another micro-workout that can fit into anybody’s busy schedule. This one is a 4 Minute Full Body HIIT Tabata with a nice cool-down stretch. The total time would be under 10 minutes. Think of how many times during the day we miss the opportunity to do some physical activity because we mistakenly believe that we need to spend 45 minutes plus to see any meaningful results. Lao Tzu said that “A journey of a thousand miles begins with a single step.” Use this month to try my micro workouts they are the small achievable steps that you can take on your thousand-mile journey to an active and healthy life. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets:8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
8 Minute Tabata – Intense HIIT Workout – No Repeat Hi Team, Welcome to 🌼 OCTOBER MICRO WORKOUT MONTH 🌼 where we will be releasing two micro workouts a week so make sure you SUBSCRIBE 👉 https://bit.ly/3bwLEU0 and switch on notifications so you don’t miss out on what’s coming. We have previously spoken about the benefits of short workouts. More and more studies are supporting the incredible benefits that can be achieved from doing short intense workouts. I have previously spoken at length on the anti-aging and other benefits of micro workouts so make sure to check out those videos. Another benefit from doing shorter workouts which I haven’t discussed is that it can help keep your life in balance. Although I love working out there is more to life than spending hours each day in a gym. Life is for living and I workout so I can stay healthy and active in the other areas of my life. So this month I challenge you to give these micro workouts are a try. Like most things in life, your results will be a reflection of the amount of effort that you put in.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎Jump Rope
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
4 Minute Tabata – Intense HIIT Workout – No Repeat – No Equipment Hi Team, Today’s workout is all about the lower body. We will be focussing on the quads, hamstring, and glutes. You don’t need any equipment for this workout. Because these workouts are short you should be focused on giving each set as much intensity as you can. The rests are short so your level of fatigue will build throughout the workout as you are never able to fully recover between sets. As I have said previously these micro workouts give you plenty of flexibility in your training. Squeeze them into your tight schedule if you can it’s fine to repeat them throughout the day. If you feel like one round doesn’t quite do it and you have time repeat the workout. The great thing about short HIIT-style workouts is that they don’t eat too far into your body’s limited recovery capacity.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Mins
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. This one has two rounds so a total of 8 minutes. Again I am going to speak on the power of making small changes.
There is an awesome book titled ” The Kaizen Way: ONE SMALL STEP CAN CHANGE YOUR LIFE” by Robert Maurer. In the book, the author outlines the power of taking small steps when trying to change aspects of your life. The smaller the better. There is a great Youtube video that summarises it here.
https://www.youtube.com/watch?v=VHkOFs67d9A
So now that you know how powerful small steps can be let’s get started on another micro workout as it can be the start of big changes in your life. As I have stated previously these workouts have great flexibility and can fit into almost anyone’s busy schedule. If you feel like you can handle more work you can do them multiple times a day. Start with morning and night and then you could even add one on your lunch break. Another way of increasing their duration is just to repeat the rounds. Repeated x2 would still have you out of the gym in under 20 minutes x 3 and you have a great 30-minute workout. You are limited only by your imagination. Give it a try and let’s start breaking old fitness paradigms and replacing them with new-age solutions that are flexible, enjoyable, and sustainable.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, This week we have a 10 Min Standing Abs Workout for you with no Equipment. The workout has 7 different exercises. We are going to be doing 45 seconds of work with a 15-second break between exercises or when swapping sides. I love to train my core it’s one of those areas that can handle a good amount of frequency so don’t be afraid to do this workout 3-5 times per week.
❤︎ Level: Beginner – Advanced
❤︎ Duration: 10 Mins
❤︎ Sets: 10
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, This week we have a 10 Minute HIIT Workout – Anti-Aging and some Cool Down Stretches to finish off. I have been following Dr. David Sinclair on certain lifestyle behaviors such as exercise, intermittent fasting, caloric restriction, and supplementation. All of which can help raise NAD levels and boost longevity pathways.
THE THINGS I DO
1. 16 – 8 TIME-RESTRICTED EATING ⏰
I practice time-restricted eating. I only eat between 9am – 3pm most days. Caloric restriction has lots of studies that confirm it has a role to play in increasing longevity. I find the easiest way to do this is to practice time-restricted eating. You can find more information about this by googling Dr. Stachin Panda.
2. EXERCISE 🏋🏼♀️
I use multiple exercise methods. However, studies are pointing to HIIT-style workouts as the most effective in boosting longevity pathways. There is evidence that HIIT results in a 50 to 70 percent increase in mitochondrial capacity.” HIIT has become a mainstay of my conditioning protocol.
3. SUPPLEMENTS 💊
I supplement my diet for multiple reasons. I take NMN, RESVERATROL, FISH OIL, AND VITAMIN D.
🇦🇺 🛒 AUSTRALIAN SHOPPERS ETERNUM LABS
https://bit.ly/3tom8aM
WINTER10 TO SAVE 10%
🇺🇸 🛒 US & INTERNATIONAL DOUBLEWOOD SUPPLEMENTS https://shrsl.com/35ceu
🎙 PODCASTS | FURTHER INFORMATION ON ANTI-AGING
LEX FRIDMAN – INTERVIEW WITH DAVID SINCLAIR https://podcasts.apple.com/au/podcast/lex-fridman-podcast/id1434243584?i=1000524435157
JOE ROGAN – INTERVIEW WITH DAVID SINCLAIR https://open.spotify.com/episode/55UlxYWPfV46f7puMkZPeD?si=l0L_Vpi4R8qG1Iw0diKThw&dl_branch=1
RHONDA PATRICK – FOUND MY FITNESS https://podcasts.apple.com/au/podcast/foundmyfitness/id818198322
📕 BOOKS Lifespan: Why We Age – and Why We Don’t Have To – Dr. David Sinclair
https://amzn.to/3kPV6Fg
Now for today’s workout, it’s a 10 Minute no-repeat HIIT 40-sec work with 10-sec rest. You don’t need any equipment and make sure you hang around for the cool-down stretches. If you would like to see more of these types of workouts and find out more information on what you can do to increase your healthspan let me know in the comments. Are you ready to get sweaty? Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Mins
❤︎ Sets: 14
EQUIPMENT
◼︎None
Let’s GO! Winter 💦💪
WORKOUTS
30+
ALL LEVELS
CARDIO
AT HOME
WORKOUTS
30+
ALL LEVELS
CARDIO
STRENGTH
AT HOME
WORKOUTS
3
ALL LEVELS
FLEXIBILITY
AT HOME
- 30+ WORKOUTS
- ALL LEVELS
- CARDIO
- 30+ WORKOUTS
- ALL LEVELS
- STRENGTH
- 3 WORKOUTS
- ALL LEVELS
- FLEXIBILITY
PROGRAMS
TRAINING PROGRAMS to help you on your fitness journey. You will find a selection of full programs that you can follow. Whether you want to get Sexy in Six Weeks. Learn how to do a Handstand or achieve that first Pull-Up. With new programs added on a regular basis. Come and workout with me and get in the BEST SHAPE OF YOUR LIFE!
WORKOUTS
5
ALL LEVELS
CARDIO
STRENGTH
AT HOME
WORKOUTS
5
ALL LEVELS
CARDIO
STRENGTH
AT HOME
WORKOUTS
5
ALL LEVELS
CARDIO
STRENGTH
AT HOME
- 5 WORKOUTS
- ALL LEVELS
- STRENGTH + CARDIO
- 5 WORKOUTS
- ALL LEVELS
- STRENGTH + CARDIO
- 5 WORKOUTS
- ALL LEVELS
- STRENGTH + CARDIO
WORKOUTS
3
BEGINNER
BALANCE
AT HOME
WORKOUTS
5
BEGINNER
STRENGTH
AT HOME
WORKOUTS
30
ALL LEVELS
STRENGTH
HOME & GYM
- 3 WORKOUTS
- BEGINNER
- BALANCE
- 5 WORKOUTS
- ALL LEVELS
- STRENGTH
- 30 WORKOUTS
- ALL LEVELS
- STRENGTH
JUMP ROPE SKILLS
Our Jump Rope Skills are designed to build your foundational jumping skills. We start at the very beginning Jumping without a rope and then move through intermediate and finish with more advanced skills. You will learn things like great body position, consistent jumps, and smooth work with your wrists and hands. It's time to start having some FUN! ♥️ Winter❄️
SKILLS
17
BEGINNER
TUTORIAL
AT HOME
SKILLS
17
INTERMEDIATE
TUTORIAL
AT HOME
SKILLS
21
ADVANCED
TUTORIAL
AT HOME
- 17 SKILLS
- BEGINNER
- TUTORIAL
- 17 SKILLS
- INTERMEDIATE
- TUTORIAL
- 21 SKILLS
- ADVANCED
- TUTORIAL
JOIN THE NATION
$147 USD
ONE TIME PAYMENT
- 100+ WORKOUT VIDEOS
- NEW VIDEOS WEEKLY
- MULTIPLE PROGRAMS
- 50 JUMP ROPE TUTORIALS
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- IMMEDIATE ACCESS
REAL RESULTS
I have been doing the Handstand program with Darin and Winter from
Phoenix Nation for almost 12 months and I can honestly say never have I
felt stronger and more connected to by body than now.
Catherine Keating
AUSTRALIA
I am a Chiropractor and Specialist in Musculoskeletal Rehabilitation and preventative public health and talk/present widely about the health benefits of exercise. ALL our clients warming up and playing with jump rope from the PHOENIX NATION as part of the Rehab
LUKE DAVIES
WALES
After years of professional AFL football my shoulders suffered a huge amount
of injuries resulting in multiple shoulder reconstructions. Since starting the
program by “PHOENIX NATION” I have been able to regain
significant shoulder strength and mobility.
Clark Keating
AUSTRALIA
Phoenix Nations workouts are so amazing and have been helping me in my weight loss journey! Thank you so much; sending love from brazil🇧🇷
Lara Melo
BRAZIL
EQUIPMENT
START YOUR NEW LIFESTYLE TODAY
My dream is to help you achieve your fitness goals no matter what they are. Whether you want to lose weight, build lean muscle or simply feel healthier and more energized. Let’s work together to turn your fitness dreams into reality.
WEEKLY VIDEOS
New videos added to the library every week.
PROGRAMMING
Programs with detailed weekly schedules.
ACCESS ON ALL DEVICES
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