welcome to sweat depot
sweat at home programs

Purchasing of this online memberships infers a contractual undertaking to take personal responsibility for your health and your surroundings under which you conduct the workout.  Contact Erin if you require a personal coaching session for exercise modification or technique coaching.

quick warm up

HEAVY set hex AMPRAP:
​getting this one done in 3 minutes is expert level...

WORKOUT of the week

​PICK A WARM UP FROM BELOW
DO 1-5 reps of this program
If you can keep up with the benchmark numbers you are an intermediate to advanced athlete!  Challenge your friends... especially the ones who think they are fit.
Warm down by going for a walk, slow jog and stretch.

Battle of the Bands

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Download the app and upload this program, or play it directly on your browser.

Ball Slammin AMPRAP
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Download the app and upload this program, or play it directly on your browser.

on-demand workouts

30 min workouts

Body Weight GASPERS
​25 mins
​aim for run of the board

devils 770
​single hand hex
​25 minutes aim for 5

6 push row push row
10 devils press
16 floor snatch
20 squat thrust 
25 rocking prone
​10 seracha crunches

20 minute predator

40 scissor legs
20 ninja front kicks
18 lizards
14 floor jump burpee
​12 monkey push jumps
​10 oblique double abs
​8 Spiderman push twist

lolly weight & kettlebell

are you a beginner?
Intermediate?
​Advanced?
find out with this workout

Here is a pretty awesome colour coded program.  Print it out, Turn on some cool training music.  Smash out your numbers.  Bam.  Bag of walnuts for a body.  Enjoy.

BOXING TECHNIQUE PRACTICE


​Boxing Basics warm up
​

LEARN:
Jabs
Cross
Hook
Rips
Uppercuts
Giants
Seated Giants
Double Sit Hits

JAB CROSS

​

JAB CROSS HOOK RIP
​
​

POUNDS

​

Star Trecking

Turn up the volume, step back off the bag to get full reach and keep up with the tempo.
Fast, faster, fastest,  
​Boxing requires rhythm and reflex, this drill has got the lot.

100-10.  Lolly weights.  kettlebell. torsion bar. 

60 - run - chin ups.  torsion bar.  kettle bar.  lolly weights. 
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Thursday 16th of April Class. Enjoy Sweaters.

100-10 bands.  heavy hex.  AND SLAM BALL. 

12 days of christmas

Do 1, 2, 3, 4

12 days
of
Xmas.
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1,
8,7,6,5,4,3,2,1,
9,8,7,6,5,4,3,2,1,
10,9,8,7,6,5,4,3,2,1,
11,10,9,8,7,6,5,4,3,2,1,
12,11,10,9,8,7,6,5,4,3,2,1,
13,12,11,10,9,8,7,6,5,4,3,2,1,
14 and back to the beginning!  
End it here or do it again....
This even looks like half a
xmas tree.  Am I right????

110 - 40
Boxing and
body weight
workout

another one...

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