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equipment guide

OD WORKOUTS

millenial out out bootcamp 45

44:24

millenial out out bootcamp 45

see if working out with the SLFC is a bit of you, with our free community classes!

12.06 power 39

39:27

12.06 power 39

12.06 quickie energy 17

17:11

12.06 quickie energy 17

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

12.06 energy 36

37:50

12.06 energy 36

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

12.06 quickie glow 15

15:28

12.06 quickie glow 15

12.06 quickie power upper bod 14

14:22

12.06 quickie power upper bod 14

12.06 glow 39

39:41

12.06 glow 39

29.05 glow 36

36:10

29.05 glow 36

29.05 power 40

40:48

29.05 power 40

12.06 quickie energy 17

17:11

12.06 quickie energy 17

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

12.06 quickie glow 15

15:28

12.06 quickie glow 15

12.06 quickie power upper bod 14

14:22

12.06 quickie power upper bod 14

29.05 quickie power lower bod 14

13:34

29.05 quickie power lower bod 14

22.05 quickie power upper bod 13

13:03

22.05 quickie power upper bod 13

22.05 quickie glow 13

13:24

22.05 quickie glow 13

22.05 quickie energy 16

16:25

22.05 quickie energy 16

29.05 quickie glow 14

14:21

29.05 quickie glow 14

(mini movement 'snacks' taken from the full class!)

12.06 power 39

39:27

12.06 power 39

12.06 glow 39

39:41

12.06 glow 39

12.06 energy 36

37:50

12.06 energy 36

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

29.05 power 40

40:48

29.05 power 40

29.05 glow 36

36:10

29.05 glow 36

22.05 energy 38

38:48

22.05 energy 38

tracks: Wiggle - Jason Derulo Womanizer - Britney Spears Rain On Me - Lady Gaga & Ariana Grande It's Raining Men - The Weather Girls

22.05 glow 35

35:57

22.05 glow 35

22.05 power 37

37:10

22.05 power 37

tbe intro 40

40:41

tbe intro 40

retro pride body love bootcamp 45

48:22

retro pride body love bootcamp 45

millenial out out bootcamp 45

44:24

millenial out out bootcamp 45

ciara x missy body love bootcamp 45

48:18

ciara x missy body love bootcamp 45

baubles body love bootcamp 45

45:03

baubles body love bootcamp 45

our 45 min cardio/strength/dance fusion class with a festive twist!

FIRE WERK Body Love bootcamp 45

43:25

FIRE WERK Body Love bootcamp 45

queens body love bootcamp! - [queen in 15]

50:15

queens body love bootcamp! - [queen in 15]

queens body love bootcamp 2 - [queen in 15]

49:07

queens body love bootcamp 2 - [queen in 15]

(body love bootcamps = our signature cardio/conditioning fusion class)

tbe intro 40

40:41

tbe intro 40

david guetta hiit 10

10:03

david guetta hiit 10

david guetta hiit 30

28:22

david guetta hiit 30

retro pride body love bootcamp 45

48:22

retro pride body love bootcamp 45

timbaland hiit 30

31:30

timbaland hiit 30

timbaland hiit 10

12:29

timbaland hiit 10

europop hiit [2] 10

11:13

europop hiit [2] 10

europop hiit [2] 30

31:01

europop hiit [2] 30

(body friendly hiit - always with low impact options!)

12.06 quickie power upper bod 14

14:22

12.06 quickie power upper bod 14

12.06 power 39

39:27

12.06 power 39

22.05 quickie power upper bod 13

13:03

22.05 quickie power upper bod 13

29.05 quickie power lower bod 14

13:34

29.05 quickie power lower bod 14

29.05 power 40

40:48

29.05 power 40

22.05 power 37

37:10

22.05 power 37

15.05 quickie power lower bod

11:12

15.05 quickie power lower bod

15.05 power 34

33:15

15.05 power 34

(our signature bodyweight to-the-beat conditioning - like pilates with more spice!)

12.06 quickie energy 17

17:11

12.06 quickie energy 17

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

12.06 energy 36

37:50

12.06 energy 36

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

29.05 energy 36

37:36

29.05 energy 36

tracks: Jason Derulo - Wiggle Katy Perry - California Girls Lady Gaga & Ariana Grande - Rain On Me Tina Turner - Proud Mary

22.05 energy 38

38:48

22.05 energy 38

tracks: Wiggle - Jason Derulo Womanizer - Britney Spears Rain On Me - Lady Gaga & Ariana Grande It's Raining Men - The Weather Girls

22.05 quickie energy 16

16:25

22.05 quickie energy 16

29.05 quickie energy

15:46

29.05 quickie energy

tracks: Jason Derulo - Wiggle Katy Perry - California Girls Lady Gaga & Ariana Grande - Rain On Me Tina Turner - Proud Mary

15.05 energy 40

41:42

15.05 energy 40

15.05 quickie energy 17

17:22

15.05 quickie energy 17

Black Eyed Peas - Girl Like Me Craig David - Re-rewind Britney Spears - Womanizer The Weather Girls - It's Raining Men

(dance based aerobics for full out body celebration & liberation!)

12.06 glow 39

39:41

12.06 glow 39

12.06 quickie glow 15

15:28

12.06 quickie glow 15

29.05 glow 36

36:10

29.05 glow 36

22.05 glow 35

35:57

22.05 glow 35

22.05 quickie glow 13

13:24

22.05 quickie glow 13

29.05 quickie glow 14

14:21

29.05 quickie glow 14

15.05 glow 36

36:58

15.05 glow 36

15.05 quickie glow 15

15:16

15.05 quickie glow 15

(slow flow mobility work to show your bod some TLC)

12.06 quickie glow 15

15:28

12.06 quickie glow 15

12.06 energy 36

37:50

12.06 energy 36

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

12.06 power 39

39:27

12.06 power 39

12.06 quickie energy 17

17:11

12.06 quickie energy 17

Tracks: Commander - Kelly Rowland California Gurls - Katy Perry Hey Baby - No Doubt Proud Mary - Tina Turner

12.06 glow 39

39:41

12.06 glow 39

22.05 energy 38

38:48

22.05 energy 38

tracks: Wiggle - Jason Derulo Womanizer - Britney Spears Rain On Me - Lady Gaga & Ariana Grande It's Raining Men - The Weather Girls

22.05 quickie energy 16

16:25

22.05 quickie energy 16

29.05 energy 36

37:36

29.05 energy 36

tracks: Jason Derulo - Wiggle Katy Perry - California Girls Lady Gaga & Ariana Grande - Rain On Me Tina Turner - Proud Mary

29.05 quickie power lower bod 14

13:34

29.05 quickie power lower bod 14

01.05 quickie power lower bod

11:33

01.05 quickie power lower bod

03.04 quickie power lower bod 13

13:29

03.04 quickie power lower bod 13

20.03 quickie power lower bod 13

13:13

20.03 quickie power lower bod 13

06.03 quickie power 10

10:48

06.03 quickie power 10

20.01 power legs 11

10:58

20.01 power legs 11

06.02 quickie power lower bod 14

13:53

06.02 quickie power lower bod 14

23.01 quickie power legs 12

12:10

23.01 quickie power legs 12

12.06 quickie power upper bod 14

14:22

12.06 quickie power upper bod 14

22.05 quickie power upper bod 13

13:03

22.05 quickie power upper bod 13

08.05 quickie power upper bod 11

10:44

08.05 quickie power upper bod 11

24.04 quickie power upper bod

11:51

24.04 quickie power upper bod

10.04 quickie power upper bod 14

14:25

10.04 quickie power upper bod 14

27.02 quickie power 14

14:28

27.02 quickie power 14

13.02 quickie power upper bod 13

13:54

13.02 quickie power upper bod 13

30.01 quickie power upper bod 14

14:47

30.01 quickie power upper bod 14

TECHNIQUE TIPS

technique tips!

have a watch of these quick tutorials to perfect your technique, form & learn how to modify moves to suit your bod!

neutral spine explanation

03:52

neutral spine explanation

squats - form & alternatives

04:46

squats - form & alternatives

get your press ups - options & form

05:41

get your press ups - options & form

lunges - form & alternatives

03:20

lunges - form & alternatives

planks - form & options

04:15

planks - form & options

EQUIPMENT GUIDE

equipment guide!

all workouts can be done with bodyweight only, but if you wanna level up - try adding these!

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light hand weights (1kg or less to add to arm tracks & even hiit circuits!)

91bcDWbamHL._AC_SX679_.jpg

fabric loop resistance bands - great for glute exercises & the fabric ones don't slip or roll!

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