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The session library

Meet your next good workout.

12 purposeful sessions. Six ways to move. Find the equipment, the time, and the level that suit you, with clear guidance from warm-up to the final rep.

01

Strength

Build confidence under the bar and control through every rep. Start with technique; let the weight follow.

Athlete working on strength in the gym
StrengthSWEATSQUAD
Strength45 min

The Foundry Five

Five movements, one clear intention: make your strength work count. Begin with lighter practice sets, then give the main lifts your full attention.

IntermediateView Workout
Athlete working on strength in the gym
StrengthSWEATSQUAD
Strength50 min

The Paired Session

Make a pair of dumbbells work harder for you. Complementary supersets bring pushing, pulling, and lower-body strength into a focused fifty minutes.

IntermediateView Workout
Athlete working on strength in the gym
StrengthSWEATSQUAD
Strength30 min

One Bell, Strong Foundations

Get familiar with the kettlebell through hinges, swings, presses, and carries. A compact session with plenty of room to practise control.

BeginnerView Workout

02

Cardio

Find a sustainable pace, then explore the next gear. Aerobic work for more energy inside and outside the gym.

Runner climbing outdoor stone steps
CardioSWEATSQUAD
Cardio40 min

Find Your Row Rhythm

Six repeatable rowing efforts with recovery built in. Find a rhythm you can hold and finish with a useful benchmark for your next visit.

IntermediateView Workout
Runner climbing outdoor stone steps
CardioSWEATSQUAD
Cardio45 min

The Steady Climb

Build up, then come back down: a 3–5–7–5–3 minute running ladder. Practise holding a purposeful pace without turning every interval into a race.

AdvancedView Workout

03

HIIT

Focused bursts, deliberate recovery. Short interval sessions with a clear purpose for every round.

Runner climbing outdoor stone steps
HIITSWEATSQUAD
HIIT25 min

Twenty-Second Focus

Short work windows keep your attention on the next clean rep. Four bodyweight movements, twenty seconds at a time, with options to scale the impact.

AdvancedView Workout
Runner climbing outdoor stone steps
HIITSWEATSQUAD
HIIT30 min

The Next Gear

Explore speed with short running efforts and generous walking recovery. Stay fresh enough to make each repetition deliberate.

IntermediateView Workout

04

Full Body

Squat, hinge, push, and pull. Bring the big movement patterns together in one well-rounded session.

Athlete working on strength in the gym
Full BodySWEATSQUAD
Full Body45 min

The Whole-Floor Circuit

Move from thrusters to carries through four balanced rounds. A dumbbell-led session that brings strength, coordination, and conditioning together.

IntermediateView Workout
Athlete working on strength in the gym
Full BodySWEATSQUAD
Full Body35 min

The Anywhere Thirty-Five

A little floor space goes a long way. Use familiar bodyweight patterns and a steady pace to give your whole body some attention.

BeginnerView Workout

05

Core

Find your centre with purposeful breathing, bracing, and rotation. Build control that carries into your other lifts.

Athlete stretching beside the water at sunset
CoreSWEATSQUAD
Core20 min

Find Your Centre

Slow the session down and tune into your trunk. Breathing, holds, and controlled movement make these twenty minutes a useful foundation.

BeginnerView Workout
Athlete stretching beside the water at sunset
CoreSWEATSQUAD
Core25 min

Stay Steady

Practise resisting a pull, balancing a carry, and controlling rotation. A focused trunk session that rewards attention more than heavier weights.

IntermediateView Workout

06

Beginner

A calmer way onto the floor. Straightforward sessions that turn unfamiliar movements into a solid foundation.

Focused strength training session
BeginnerSWEATSQUAD
Beginner25 min

The Welcome Session

Your starting line, at your pace. Get comfortable with squatting, hinging, pushing, and bracing using simple variations you can build on.

BeginnerView Workout

Your first move? Ask a coach.

You don’t need to know your way around a barbell to begin. Come in for a free session and we’ll work out the next step together.

Book Your First Session