HOME WORKOUT - WEEK 3 DAY 1
Start your week strong with this killer full body HIIT workout.
32 EMOM. Do every exercise for 45 seconds then use the 15 seconds as rest. This will start to burn after 10 minutes so do not go all out to start with. Pace yourself for the 32 minutes.
Message us your times!
HOME WORKOUT - WEEK 3 DAY 2
Another brutal workout set by Rob. Demonstrations from both himself and regressions from Rosa.
This shouldn’t take longer than 40minutes and its full body! Break a sweat and get some tissue work!
GYM
PROGRAMMES
Fitness Mill Online Exercise Programmes System
We’re excited to launch the Fitness Mill Online Exercise Programmes System, making training easier and more accessible. Whether your goal is strength, fat loss, or cardio fitness, our structured programs will help you succeed.
With a user-friendly platform, you can choose your program, select your level, and access workouts anytime, anywhere—all from your phone. Plus, our QR code system on all cardio and resistance machines provides instant guidance when needed.
How to Get Started
Step 1: Sign Up or Log In (Fitness Mill members only)
Join or log in to access programs and await confirmation of valid membership. You can also sign up via the Gym Programmes page or through the Fitness Mill app.
Step 2: Choose Your Goal
Step 3: Select Your Level
Step 4: Download, Print & Use QR Codes
Find your ideal program, then download or print it for easy access.
*QR codes are on all resistance and cardio machines. Simply scan with your phone camera to watch an instructional video.
Step 5: Mix and Match (Optional)
💡 Combine cardio with strength or fat loss programs for a varied workout.
Step 6: Advanced Training Support and Resources
As you progress in your training, it’s natural to encounter exercises that might seem unfamiliar. If you’re ever unsure about an exercise, please remember that you can always search online for clear instructions and demonstrations. Additionally, we offer dedicated personal training sessions to help guide you through our intermediate and advanced programmes, ensuring you perform each exercise with confidence and proper technique.
Stay Connected & Keep Progressing!
For the best experience, sign up at The Fitness Mill and stay updated with new programs, exclusive content, and training support. Start your journey today—train smarter, stay motivated, and see results! 💪🔥