Workouts & Nutrition
In this section you can follow along to our free online virtual workouts. You will always find video tutorials on how to clean up your nutrition. Scroll down to view more!
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Efficient Health Workout library
body weight Workouts
– Straight arm jumping jacks -Bicycle crunch -Plank Kicks -Crab toe touches -High Knees
10 Minute Full Body TABATA (10)
Fast air squats – single leg glute bridge – Jump Squats – Step through lunges – Static Squat Hold (45 Sec of work- 15 Sec of Rest)
14 Minute Leg Work (9)
– Single Leg Squats – Jumping Lunges – Seated Jump Squats (60 seconds each- No rest)
9 Minute Leg Burner (8)
(45 Seconds Each) – Burpee Kick Through – Plank Reach Out – Power Jack – Side Shuffle – Rest
15 Minute Full Body Conditioning (7)
Drop Squats,. Curtsy Lunge, HD Mountain Climbers, Straight Leg Sit-ups
10 Minute Legs & Core (6)
Weighted workouts
10 single arm chest press -10 chest press – 15 push ups – 15 up down planks
11 Minute Bicep & Arm Workout (7)
10 single arm chest press -10 chest press – 15 push ups – 15 up down planks
15 Minute Upper Body (6)
90 Seconds work- 30 seconds rest: – 8 Power Cleans – 6 Hang Squat Cleans – 4 Shoulder Press – Max Burpees
12 Minute Metcon (5)
(4 Rounds) – 16 DB snatch – 10 sit ups – 16 DB Step ups – 10 sit ups – 16 single Arm Thrusters – 10 sit ups – 60 seconds cardio
25 Minute- Full Body Metcon (4)
12 RDL 10 Bulgarian Split Squats 20 Glute Bridges (4 Rounds)
15 Minute Low Body Strength (3)
– 45 Seconds Cardio (15 Cals) – 8 Burpee Deadlifts – 10 Clean & Jerks
15 Minute EMOM- Full Body (2)
– Weighted Swings – 40 Hop Over – Burpees – Cardio Movement
20 Minute EMOM- Full Body (1)
Full Class Workouts
60 second bike – 30 second cossack lunges – 30 second foot tap to shoulder tap – 30 second negative push up
8 Minute Warm Up- Class #4
– 25 air squats – 16 push press (3 sets into:) – 15 burpees (Into 3 sets of:) – 20 rotating lunges – 16 snatches (Into:) 15 burpees
13 Minute Metcon – Class #4 (P2)
A. 10 front squat- 4 to 6 squat clean B. 15 swings & 5 to 10 Push Ups C. 12 high pulls & 5 to 10 sit ups
12 Minute EMOM- Class #4 (P3)
deadlift Burpees Flutter kick Plank rest (30 seconds each- rest 30 seconds between rounds)
10 Minute Core & Cardio- Class #4 (P4)
But Kicks, Squat Reach and 3 Point Touches (30 Seconds Each)
4 Min Warm Up- Class #3 (P1)
AMRAP – 12 DB Snatch – 30 MC – 12 Goblet Squats – 30 MC – 12 DB Swings
12 Min Metcon – Class #3 (P2)
30 Seconds Each: – Chest Press – Glute Bridge – Pushup Shoulder Taps – Kneeling Push Press
10 Minute Strength- Class #3 (P3)
Good mornings, Hip Abduction, Flutter Kicks, 60 seconds cardio
12 Min Core, Post & Cardio- Class #3 (P4)
(Warm-Up) – But Kicks – Plank Walk Outs – Knee to Elbow
Class #2 (P1)- 5 Min Warmup
Metcon- 4 Rounds – 12 clean & jerk – 10 V-Up’s – 12 Push-up’s – 10 V-ups – 20 Bear Crawls – 30 seconds rest
Class #2 (P2)- 18 Min Metcon
(30 Seconds each Movement- 4 Rounds) – Seated Strict Press – Rotating DB Halos – Kneeling Push Press – Rest
Class #2 (P3)- 10 Min Arms
TABATA (20 on- 10 off) – Jump Squats – Mountain Climbers – High Knees – Flutter Kicks
Class #2 (P4)- TABATA
Warm-up- booty band class
Class #1 (P1)- 8 Min Warmup
45 Seconds Work 15 Seconds Rest – Skater Strides – Drop Squats – Plank Jacks (3 rounds)
Class #1 (P2)- 9 Min Conditioning
45 Seconds Each- (3 rounds) – Skater Strides – Drop Squats – Plank Jacks
Class #1 (P3)- 9 Min Leg Strength & Toning
(45 Seconds Work- 15 Seconds Rest) – Side Shuffles to Jump – Heel Taps – Plank Walk out to Pulsing Push Back (3 Rounds)
Class #1 (P4)- 9 Min Legs & Arms
core work & Abs
– 30 Second hollow body hold – 10 single leg V-ups – 10 Hollow Body Rocks (5 Rounds)
8 Minute Core Work (2)
– 40 Mountain Climbers – 30 Bicycle Kicks – 20 Russian Twist – 10 Sit Ups
6 Minute – End of Workout Abs (1)
Workouts With Music
(45 seconds work- 15 rest) – Swings – Get up’s – Hop over’s – Glute Bridge – Squat to Leg Raise (5 Rounds)
20 Minute Lower Body (Weighted)
(20 second work- 10 seconds rest) – Push Up to Shoulder Tap – Bicep Curl (right) – Bicep Curl (Left) – Tricep Extensions
8 Minute Arm Pump (Weighted)
12 Minute TABATA (Part 1) – Broad Jumps – Plank toe touches – Fast Feet (Part 2) – Forward to reverse lunge – Power jacks – AIr squats
12 Minute Bodyweight (Beginner)
(40 second on- 20 off) – Curtsy Lunge to Squat – Halo Slam – High Drive Mountain Climbers – Push Up to Plank Walk – Lateral Object Step Overs
20 Minute Full Body Weight
12 Minute TABATA (Part 1) – Broad Jumps – Plank toe touches – Fast Feet (Part 2) – Forward to reverse lunge – Power jacks – AIr squats
10 Minute Bodyweight
Stretch, mobility & recover
Coach Brooker’s goto routine to tight hips, glutes and legs. Great lower body stretch out.
10 Minute Lower Body Mobility & Stretch (2)
Full-body stretch and cool down. Great for after your workout!
8 Minute Mobility Flow Cool Down (1)
Quick Warm-up
– 45 seconds cardio – 5 Bear crawl to squat – 10 Worlds greatest Stretch – 5 Push up’s
7 Minute Warm Up (3)
– 60 Second Cardio – 30 Second Dead Bug – 30 Second Rotating Lunge & Twist
Quick Warm Up (2)
This is a good piece to do before starting a workout to get your muscles warm and blood flowing.
Quick Warm Up (1)