Secret Society Strength

💪 MIX & MATCH MAYHEM

Build it. Switch it. Own it.

🔥 WORKOUT FORMAT

• 2 Rounds

• 55 seconds work / 5 seconds transition

• Complete all exercises each round

💡 HOW THIS WORKOUT WORKS

This is your workout — you get to choose the flow. You can structure it in a way that suits your energy and style:

• Group similar exercises together (legs, upper body, core, cardio)

• Alternate cardio + strength

• Go up & down style (one standing, one floor)

• Or mix it up completely

👉 There’s no wrong way — just keep moving!

🏋️‍♀️ EXERCISE MENU

Lower Body / Cardio

• Step Ups

• Hamstring Curl or Butt Kicks

• In-Out Squats

• Wall Squat

• Walking Lunges

• Toe Taps on BOSU

• High Knees

• Skaters

Upper Body / Power

• Bicep Curls

• Ball Slams

• Ball Shoulder Press

• Kettlebell Swings

Core & Floor Work

• Crunches

• Oblique Crunches

• Bicycle Crunches

• Back Extension

• Plank

• Push Ups

🎯 HOW TO PLAY

✔ Pick your order

✔ Work for 55 seconds

✔ Take 5 seconds to transition

✔ Complete all exercises

✔ Repeat for 2 rounds

💙 COACHING CUES

• Focus on good form over speed

• Move with purpose and control

• Modify where needed — listen to your body

• Breathe, stay strong, and keep going

✨ FINAL NOTE

Your workout. Your way. Your strength.

You’ve got this 💙 Stronger Together

Okay, the silly season is well and truly here, and we all know it's also the season of jolly "Rolly Polley" waistlines.

But it's not just the one-off indulgences that cause weight gain; it's the gradual and consistent increase of calories and changes in diet that cause the problem – Christmas parties, a few NYE bubbles.. and before you know it, all your workouts for the year have faded into the distance.

Well, that won't be happening this year!

Here are my tips to stay healthy this Christmas…

Finding the motivation to work out or sticking with it is hard. Trust me, we’ve all been there. If you’re struggling to find the time or the motivation to follow through with your workout, keep reading!

Many of us want to lose weight, and when we decide it's time to get on with it and go on a diet, we often want the fastest path to glory.

Many people aren't aware as they embark on their weight loss journey: the quicker we try to lose weight, the more likely an unwanted side effect will occur….. SAGGY SKIN