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Tabata style HIIT workout. Bodyweight, free weights, bands, Kettlebells and more.

TabataBlast benefits

15kcal per 1min

The Tabata Method burns fat.
Increases your metabolism during and after training.
Improves aerobic and anaerobic system.
Challenges your mental toughness and will power.

Target Goals-
What are your current fitness goals? If you are like most of us, you probably would like to burn some fat while adding some muscle. Or perhaps you are looking to get stronger, faster, or are looking to improve your endurance or increase your VO2max. Whatever your goal or goals may be, you can find a use for Tabata. See the sample workouts below

Burn Fat: Pick an exercise that will get you completely out of breath when you go all out. Sprinting on foot or bike, jump squats, jump roping, burpees. You can even sprint in place… we guarantee you get out of breath! By going all-out you, you will create what is called an oxygen debt.
(Sample: Sprint as fast as you possibly can for 8 Tabata intervals).

Strength: Choose 4 resistance-based exercises that you can barely rep for 20 seconds… think weighted squats, curls, presses, extensions, etc. Perform 20 seconds of each of the 4 exercises. Then repeat! (Sample: Upright row, bench press, deadlift, squat, repeat)

Endurance: Trying to build up to running? Try jogging for 20 seconds at a time with 10 seconds rest between. Looking to build muscle endurance? Choose an exercise, or multiple exercises, of low-to-medium intensity. Something that won’t get you completely and immediately out of breath. Think planks, wall sits, lunges, etc. How many sets of Tabata can you complete before you crack!? (Sample: hold an elbow plank for 20 seconds at a time with 10 seconds rest for as long as you possible can).

VO2max: The original TABATA study proved that cycling at top speed for 8 of these intervals does effectively increase an athlete’s VO2max. So hop on the bike, or choose an exercise that will completely tax your muscles and your lungs. (Sample: Sprinting on bike or on foot).

Hulk Factory OSC
Unit 3 N Walls, Stafford ST16 3AB



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Strong core muscles help you maintain correct posture and reduce strain on your spine. Core training reduces the risk for various health problems. Strong core muscles reduce the risk for neck pain, torn muscles, ruptured disks, strained ligaments and incontinence. Core training improves athletic performance. Your core muscles play a huge role in your everyday activities, from getting out of bed, to walking down the street, and bending over to grab your purse, but most importantly, they literally help you stay upright.
Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries.
Core stability enables athletes to control their body position, generate optimum power, and transfer force along the kinetic chain. Core stability is often needed in rotational movements, which is required in almost every sport. ... By strengthening core stabilizers, athletes can maximize strength in their arms and legs.




Endurance /Cardio fitness class tailored for swimmers, cyclists, runners and athletes in general but also helps with toning up and fat burning, strengthening your lungs and heart. Most of all though, it's all good fun with like-minded, beautiful people! IMFit, not only for IronMan challengers but for everyone who wants to be fit as an Ironman! I'm Fit, are you?

Other benefits

  • Lowers blood pressure. ...

  • Helps regulate blood sugar. ...

  • Reduces asthma symptoms. ...

  • Reduces chronic pain. ...

  • Aids sleep. ...

  • Regulates weight. ...

  • Strengthens immune system.



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Primarily, CrossBlast provides strength training and conditioning exercises that work for anyone, no matter where they are in their fitness journey. The core of CrossBlast is high-intensity, constantly changing workouts made up of everyday movements. It’s designed in a way that will help you achieve any fitness goal, whether it’s becoming more fit, improving your athletic ability, or simply improving your overall health and wellness.
Workouts focus on improving the ten physical domains of fitness. These skills — cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Although it may seem intimidating, Crossfit based workouts isn’t just for those experienced with workouts. Each workout is made up of movements that are accessible to anyone, regardless of their current shape. Since it’s designed to challenge you with increased intensity or reps, it’s great for those just starting on their fitness journey or those who are looking to advance their performance.
You’ll get to know the people you’re exercising with, building supportive relationships as you continue with classes and workouts.
It all comes down to intensity! CrossBlast is intended to be done at a pace that increases your heart rate and keeps it up. This offers the optimal workout.


1. You'll Meet New, Like-Minded People
2. CrossBlast Boosts Cardiovascular Fitness
3. The Workouts Keep Your Body and Brain Guessing
4. Classes Are Short But Effective
5.  Builds Physical and Mental Confidence
6.  Improves Muscular Endurance
7. CrossFit Provides Measurable Results
8. You'll Build Healthy Habits That Last
9.  Improves Body Composition
10. It Can Help Improves Performance in Other Sports
11.  Builds Flexibility and Mobility
12.  Forces You Out of Your Comfort Zone
14.  Encourages Clean Eating


PadFit clinic. A seasonal padwork fitness classes that comes in blocks few times throughout the year. Keep your eyes peeled :)

While martial arts and combat sports are still practised today as forms of self-defence and in competition, they are also used by many to improve fitness.

Padwork is the use of training mitts or boxing gloves and pads as the basis for a workout programmed around the use of combat skills training and techniques.

A comprehensive padwork training programme incorporates all elements of a basic general training session.  The principal exercises themselves will challenge the cardiovascular system, muscular endurance and interval training/recovery time simultaneously.  Sessions are not spent entirely working with pads, but also performing exercises and training relevant to the skills and muscle movement patterns required for proficient padwork.

Many of the techniques required in padwork training are unlike those used in any other kind of training, so you are sure to feel the effects of the workout in places you may not have trained intensively before.

There are numerous benefits to padwork training, whether as an individual personal training client or in a group exercise format.  These include:

  • a total body workout, in addition to improved fitness;

  • improved coordination, motor skills, reaction time, agility, balance, speed and power;

  • feeling empowered and improved confidence;

  • stress-busting;

  • no data comparisons - nobody is looking to see how much weight you are lifting, what speed you are going or how many repetitions you are doing;

  • excellent for training people with disabilities as this can also be trained intensively from seated or a wheelchair;

  • most important, it is great fun!

And it looks cool.  Let's face it, who doesn't look awesome when they are throwing some hands quickly at pads and making some huge smacking noises as the strikes land?  That can be you!




If you’re a regular at the gym, then you probably associate the term ‘resistance bands’ heavily with flat bands. They are one of the most widely used and inexpensive models and get their name from their typical rubber band appearance.

Flat bands have no handles or grips, but they do come in varying levels of resistance.

They are usually colour-coded for this reason, but you can tell which will give more or less resistance from the width of each band.

Due to them being the smallest of the different types of resistance bands, they are also used for rehabilitation purposes.

Loop bands are a great training tool which are gaining popularity in the health and fitness industry. They are used extensively in elite sport by professional athletes to activate and strengthen muscles. A lightweight and versatile product which when used correctly can aid postural and structural balance of major muscle groups. Activating 'sleeping' muscles is one popular use of loop bands. Small muscles can often be bullied by larger groups of muscles, which can have a knock-on effect on movement, muscular and postural balance, control and stability. For example, the larger quadriceps, hamstrings and gluteus maximus can bully the smaller gluteus medius, preventing it from effectively doing its job to stabilise the knee, hip and foot. In addition to activating muscles, loop bands can be used to add additional resistance to exercises in order to improve strength, muscular endurance and postural balance.

The fact that using these bands gives us the ability to do a variety of exercises is good, because our body craves it.

Any good strength coach will tell you that one of the key variables the body craves is variety, So changing not only the weight, sets or reps of an exercise, but also the tool, is essential.

What I love about resistance bands is that they alter the strength endurance continuum (the idea that strength and endurance are in competition with each other, so it is impossible to maximise both at once).

As the band lengthens the resistance increases, a dynamic which doesn’t occur with other weighted implements, where the weight stays the same throughout the range of movement.




Resistance band benefits

  • 1) They improve the quality of your exercises.

  • 2) They help to focus your control.

  • 3) They recruit your stabilising muscles.

  • 4) They're fundamental for functional training.

  • 5) A great alternative to machines.

  • 6) They're lightweight.

  • 7) They're designed for compound exercises.

  • 8) You have control over the angle.


MFusion Flex


MFusion Flexi is a mobility / flexibility class covering work on balance, stretching and coordination as well. Its a class for both male and female.

It will be very helpful not only with everyday life improving your posture, releasing stress and improving joint movement but also, if not mainly for all us working out, it will help you to work out and train harder due to better range of movements, recover quicker from those workouts and help with achieving better form performing all type of exercises hence getting better at them and stronger in general. This class also will have a positive effect on preventing injury and even recovering from certain injuries.

All above plays a massive role in all types of sports, weight lifting, martial arts training, swim/bike/run training, crossfit etc and also as mentioned before - it will improve quality of everyday life helping with aches and pains too.

Class is delivered to you by qualified mobility and stretch instructor - Marlena .

Ola does pole fitness with great results, I was always impressed with her achievements and skills and she knows best how important it is to work on mobility, coordination or balance.




FitRun is a "seasonal" leisure running class. Usually activated beginning of each year and lasts till early autumn. Design to get people back on track running class with no pressure on pace or distance and is tailored towards everyone. Recently we are using local parkruns to meet up and run 5k distance. We just meet to get you going and its up to you how hard you go..


FitRun is back and running guys. It's a free social running sessions for everyone. We now using parkruns events for our meet and run. The main one is the but the plan is to do odd trips to Chasewater and Cannock chase. Doing our FitRun with parkrunners brings on that extra motivation and gives you that extra push during the run. It is 5k run for all abilities and all fitness level. We do anything from walking to walk/jog intervals to jog/run intervals to running to pbs. You'd run on your own or with other team members depends on your goals and fitness level.
I'm currently taking on beginners and we'd walk/jog all way round 

Meet at the Rugby club carpark 8.45am.

To make it even more social, if you fancy, join others for a cuppa or breakfast at Rugby club bar after your run!
Come along, get back on it or begin your journey with us! 


Class Instructors


Timetable & prices