Welcome to Deanslade online
Each programme is designed for all fitness levels, whether you’re just starting out or looking to push yourself further. With expert-led workouts, tailored plans, and a supportive community, we’re here to help you achieve your goals—on your terms.
So, if you’re ready to move, feel stronger, and take charge of your fitness journey, then this is your moment! Let's break barriers, build strength, and most of all—have fun doing it!
Welcome to the future of your fitness. Welcome to Deanslade online!
Let’s get started!
CHOOSE HOW YOU WOULD LIKE TO BEGIN YOUR WORKOUT
(WARM UP AND COOL DOWN RECOMMENDED)
Warm up 1
Duration:
5 minutes ·
Ideal for:
Everyone
Description:
Warm up 2
Duration:
5 minutes
Ideal for:
Everyone
Description:
Warm up 3
Duration:
5 minutes
Ideal for:
Everyone
Description:
Warm up 4
Duration:
5 minutes
Ideal for:
Everyone
Description:
Slow It Down – Relax
Duration:
10 minutes
Ideal for:
Everyone
Description:
Equipment: Mat, cushion or blanket for comfort
Level: Suitable for all fitness levels
What to Expect
Slow, soothing movements to ease tight muscles
Gentle stretches for the whole body
Guided breathing to calm the nervous system
A peaceful moment of stillness to finish
Pro Tips
✔ Move only as far as feels comfortable – there’s no rush
✔ Let your breath lead each movement
Perfect at the end of a busy day, after a workout, or whenever you need to restore a sense of calm and balance
Aerobics
Duration:
10 mins
Ideal for:
Everyone
Description:
(No equipment needed, suitable for all fitness levels)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Strength & Squats
Duration:
10 mins
Ideal for:
Everyone
Description:
A perfect quick session to build body strength, tone muscles, and improve endurance.
This routine focuses on squats and complementary strength exercises.
(Hand weights (or similar) can be used)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Cardio Matrix
Duration:
10 mins
Ideal for:
Everyone
Description:
A fast-paced, high-energy workout designed to burn calories, boost endurance, and improve agility.
The “Cardio Matrix” format keeps you moving in all directions—forward, backward, lateral, and rotational—to engage different muscle groups.
(You may choose to have a mat)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Sculpt & Stretch
Duration:
10 mins
Ideal for:
Everyone
Description:
A perfect blend of strength and flexibility, this sculpt and stretch session tones muscles while improving mobility. Great for a quick refresh or as an active recovery workout!
(Mat or similar would be ideal)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Tabata Strength
Duration:
10 mins
Ideal for:
Everyone
Description:
This high-intensity session follows the classic Tabata structure—20 seconds of work, 10 seconds of rest, repeated over multiple rounds to build strength and endurance. Whether you're a beginner or experienced, this fast-paced yet effective workout will leave you feeling stronger in no time.
(Hand weights are preferred - perhaps several options)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Glute Workout
Duration:
10 mins
Ideal for:
Everyone
Description:
A focused glutes session targeting strength, tone, and stability. Combines bodyweight exercises with controlled movements to activate key muscle groups.
Perfect for a quick burn, daily boost, or as part your Deanslade fitness routine.
(Mat or similar would be ideal)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Wake Up Yoga
Duration:
10 mins
Ideal for:
Everyone
Description:
A gentle online yoga flow designed to awaken the body and mind. Includes light stretches, breathwork, and energising movements.
Perfect for starting the day with calm, clarity, and focus.
(You may prefer to sit on a mat and/or block)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Fitness Pilates
Duration:
10 mins
Ideal for:
Everyone
Description:
A dynamic Fitness Pilates session focused on core strength and alignment. Blends controlled movements with gentle intensity to tone and stabilise.
Ideal for a quick, effective workout that builds strength and improves posture.
(Mat or similar would be ideal)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
HIIT – High-Intensity Interval Training
Duration:
10 mins
Ideal for:
Everyone
Description:
With just a mat and your own bodyweight, we’ll target major muscle groups using dynamic, functional movements that challenge both your strength and stamina.
✔ Perfect for all levels – with plenty of modifications
✔ Core-focused exercises for stability and tone
✔ Fast, effective, and full-body
Whether you're short on time or looking to boost your fitness, this HIIT session delivers powerful results in a compact timeframe.
Pro Tips:
✔ Focus on form and control
✔ Modify intensity to suit your fitness level
✔ Engage the core throughout every movement
Aerobics 2
Duration:
10 mins
Ideal for:
Everyone
Description:
(No equipment needed, suitable for all fitness levels)
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Body Sculpt
Duration:
10 mins
Ideal for:
Everyone
Description:
Looking to build strength, tone muscles, and boost your energy? Body Sculpt is a full-body workout designed to target major muscle groups through a mix of resistance and bodyweight exercises. Expect a motivating blend of squats, lunges, presses, core work, and conditioning drills—delivered in a friendly, supportive environment.
This class is all about feeling strong, confident, and accomplished. Modifications available throughout, so you can work at your own level.
🔥 Pro Tips:
✔ Focus on technique before increasing intensity
✔ Add resistance if you want to challenge yourself
✔ Keep your core engaged for support and strength
Pilates and Planks
Duration:
10 mins
Ideal for:
Everyone
Description:
A 10-Minute Pilates and core Workout.
A perfect blend of strength and flexibility, this Pilates session focusses on technique and uses planks to build stability, improve posture, and boost flexibility.
🔥 Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify intensity based on your fitness level.
✔ Keep the core engaged for stability.
Strength with Mark
Duration:
10 mins
Ideal for:
Everyone
Description:
This fast, effective 10-minute strength workout with Mark hits all major muscle groups using simple, powerful movements. Perfect for a quick morning boost, a lunchtime lift, or an evening energy top-up.
Weights can be used - add you, your space, and 10 minutes of focused strength!
Pro Tips:
✔ Focus on controlled movements to avoid injury.
✔ Modify weights based on your fitness level.
✔ Keep the core engaged for stability.
One Weight Workout
Duration:
10 mins
Ideal for:
Everyone
Description:
Level: All fitness levels
This fast and effective 10-minute weighted workout strengthens your whole body using just one weight. Perfect for building muscle tone, improving functional strength, and boosting metabolism — all in a short, focused session.
What to Expect
Simple, effective strength exercises using a single weight
Full-body movements targeting arms, legs, core, and back
Options to increase or decrease load depending on your fitness level
Pro Tips
✔ Choose a weight that challenges you while allowing controlled form
✔ Keep movements slow and steady to maintain good technique
✔ Brace your core to protect your lower back and enhance power
Mini Ball Magic
Duration:
10 mins
Ideal for:
Everyone
Description:
Level: All fitness levels
A quick, targeted workout using a mini ball to tone, strengthen, and support your core, glutes, and posture. Small moves… big results!
What to Expect
Simple, effective strength exercises using a squishy mini ball (or similar)
Targets legs, core, and back
Pro Tips
✔ Keep movements slow and steady to maintain good technique
✔ Brace your core to protect your lower back and enhance power
LBT - Legs, Bums & Tums
Duration:
10 mins
Ideal for:
Everyone
Description:
Ideal for: Everyone
Equipment: Mat (optional ankle weights for added challenge)
Level: Suitable for all fitness levels
What to Expect
Targeted toning for thighs, glutes, and core
A mix of standing and floor-based exercises
Low-impact options with progressions for those who want more
A strong, energising burn in just 10 minutes
Pro Tips
✔ Move with control – quality beats quantity
✔ Engage your core throughout to protect your back and enhance results
Perfect as a quick standalone workout or as a powerful finisher to any class.
Cool down
Duration:
5 mins
Ideal for:
Everyone
Description:
Cool down
Duration:
5 mins
Ideal for:
Everyone
Description:
Cool down
Duration:
5 mins
Ideal for:
Everyone
Description:
Cool down
Duration:
5 mins
Ideal for:
Everyone
Description:
DISCLAIMER
By signing up to and using this fitness programme, you acknowledge and agree to the following terms:
Not Medical Advice – The content provided in this programme, including but not limited to workouts, nutrition advice, and wellness tips, is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional before starting any new fitness program, especially if you have a pre-existing medical condition, injury, or are pregnant.
Assumption of Risk – Engaging in physical activity carries inherent risks, including but not limited to injury, illness, or death. By using this programme, you voluntarily assume all associated risks and acknowledge that the app, its creators, and affiliated parties are not responsible for any injuries or health issues that may arise.
Personal Responsibility – You are responsible for monitoring your physical condition and adapting exercises as needed. You are further responsible for ensuring your safe and effective use of the exercises, including but not limited to ensuring that (for example) your knees are straight in line with hips and ankles ie over the toes when bent. If you experience pain, dizziness, or discomfort, stop immediately and seek medical advice.
No Guarantees – Results from using this programme vary by individual and are not guaranteed. Progress depends on multiple factors, including personal effort, consistency, and overall health.
Third-Party Content – This programme may include links or references to third-party services. We do not endorse or assume responsibility for their content, accuracy, or safety.
Technology and Data Privacy – While we strive to keep your data secure, we cannot guarantee complete protection from security breaches. By using this programme, you acknowledge and accept the risks associated with online data transmission.
Release of Liability – To the fullest extent permitted by law, you release the programme, its developers, employees, and affiliates from any claims, damages, or liabilities related to your use of the programme.
By continuing to use this application, you confirm that you have read, understood, and agreed to this disclaimer. If you do not agree, please discontinue use immediately.