LOTTI'S TRAINING SCHEDULE : CDT SELECTION

BLOKmove is a series of classes that bring together strength and mobility in equal measure; using gymnastic based skills and drills to work your whole body, whilst developing flexibility, core strength and balance. In this BLOKmove class you will work towards the Capoeira movement Queda De Rins Rotational Bridge (QDR). This is a dynamic, creative backbend which builds shoulder strength, improves balance, and energises and engages the whole body. It’s also a creative and effective tool to develop upper body strength, balance and spinal flexibility, open the shoulders and chest, and lengthen and strengthen the muscles of the upper back –  improving posture whilst alleviating and preventing back pain. BLOKmove for QDR Rotation works to counteract the ‘hunched’ posture we can develop on phones, being stuck at a desk all day, or through bad habits when training and is perfect for anyone keen to increase flexibility and learn new skills.     

In this floor based calisthenics class your strength will be tested as you use your own bodyweight to create a unique and challenging workouts. Our Calisthenics classes help to develop incredible upper body strength and endurance as well as build core strength that could rival a gymnast.

A modification of the traditional ashtanga yoga primary and intermediate series. This fast-paced class breaks all traditions with a perfect combination of tempo and sequencing. Expect to sweat with experienced inversions and arm balances and improve your flexibility and stamina. Unsuitable for beginners and pregnant women.

BLOKflex is a hybrid class that focuses on the integrated body – improving flexibility to maximise strength. The class is split 50/50 HIIT and stretch. Your session will start with a 20 minute high intensity, high impact workout and once your muscles are warm, we will take it down to the floor for a 20 minute static stretch. This is very much a developmental class and you can expect to improve cardio fitness, strength and flexibility week by week

Join Ellya and her team for day 1 in our 7 Days of Floor Barre series. Each day progressively challenges your balance and stability with a full-body, high intensity, low impact workout, helping you experience true freedom of movement, and leaving you feeling strong, balanced and lean. Step out of your comfort zone and away from the Barre! This class is suitable for all levels. If you’re a beginner or need to regress an exercise options are offered and demonstrated and if you’re looking to progress exercises, we show offer options to challenge yourself. 7 Days of Floor Barre can be done on 7 consecutive days for a week long challenge, or spaced out around other workouts.

Build strength through tension, harness power through explosive movements and shape your physique with our BLOKstrength: Full Body Conditioning  series of classes. The four full body workouts in this series focus on strength training to support your joints, build muscle tissue, increase bone density, and promote fat loss. Each class uses a different mix of compound and explosive movements to build strength, endurance and confidence. Expect controlled compound movements like squats, deadlifts, push-ups and overhead presses; whilst a combination of explosive movements (such as sumo deadlift high pulls, snatches and thrusters) add speed and power. A mixture of up tempo and rep ranges will continue to challenge your body in every session. Every workout features a thorough mobility section and a warm-up/priming specific to the movements to come. You'll then work through sections focused on lower and upper body, progressing your strength and technique. Finally, every part has a fun 'finisher' section to work on muscular endurance, test your mental strength, and leave you with a sense of accomplishment. These workouts are suitable for all levels as movements can be modified or progressed, and weights and repetitions adjusted. Regressions are offered to suit abilities and reduce stress if needed. Each class can be done as a stand-alone workout, but we recommend you do them in order as the complexity and intensity of the movements increases as you progress through the 4 parts in this series. Ideally we suggest doing one a week, mixed with other BLOK classes like BLOKfit, BLOKcore and BLOKmove, which compliment it well.

Combine the conditioning of Pilates, the flow of yoga, and the strength and coordination of ballet with our Barre Trio series. The Barre Trio is a collection of 3 progressive 45 minute classes. They offer a step by step guide through the fundamentals of barre; effective whether done individually or as a consecutive series. Each workout uses low impact, low weight, repeated isometric movements to help strengthen and tone your muscles without increasing bulk. With options to modify or advance movements these low impact classes are suitable for all, and a great option for those working with limitations or who are pregnant. Barre is a creative cardio workout for the whole body; improving condition and tone, posture, flexibility and balance. Expect to feel the burn as you increase your cardiovascular endurance and give a calorie-burning boost to your metabolism.

A 3 part series taking you through the fundamentals of a different asana within each video. By the end of the series you will understand the mechanics behind Chaturanga, Crow Pose and Pincha and be given some key drills to work on to make sure you're nailing the pose every time. This series progresses with you, if you're a beginner start at the Chaturanga class, if your practice is more advanced then move start working on your Crow Pose or Pincha.

Develop core and upper body strength as we explore the fundamentals of three of yoga’s less familiar arm balances:  Flying Lizard, Flying Pigeon and Eight Angle pose.  Following the arm balance postures in this series will teach you to find correct alignment, and strengthen and condition your whole frame through the isometric engagement of your muscles.  The poses help to develop core and upper body strength, and to increase mobility in the lower body.  Over the course of the program you will discover the three different arm balances in easy to follow progressions. After taking you through some basic preparation for each pose you will learn how to work through these progressive stages towards the full variation. This allows beginner and experienced yogi alike to explore each pose at their own level, encouraging everyone to extend and progress their practice.  By gradually growing each pose from its foundations you will learn to overcome fears and gain acceptance about where you are on your yoga journey; building confidence and self-esteem.

Yoga Synergy is a traditional yogic strength and mobilisation series focused on releasing tension in the back. This accessible practice builds stability, mobility and strength, counteracting the effects of sitting at a desk all day.   This practice is also perfect for those new to yoga, helping to build flexibility and prepare you for the fundamentals of power and vinyasa yoga.   In the first class you will progressively work towards a handstand press, whilst releasing tension from the lower back and shoulders.  The second class is a yoga practice focused on the feathered peacock (Pincha Mayurasana) forearm balance   Expect to train muscles and build up a sweat without raising your heart rate in these energy giving classes, and enjoy a calming effect on the body whilst sharpening the mind.   These practices are perfect for all levels, with adaptations given for beginners and more experienced yogis.

Elongate muscles, release tightness and increase mobility with this relaxed-paced stretch class. Perfect for anyone looking to counteract the tensions created by sitting at a desk all day, balance the effects of high intensity fitness training, or wanting to improve their posture and prevent injury; this session focuses on improving muscle length and releasing myofascial (connective tissue around the muscles) tension and tightness to increase mobility in your lower body (hamstrings, glutes, quads, ankles and feet).   With a series of slow, held stretches this class is ideal post-workout, as stretching when warm is the most beneficial. This video can also be used as a stand-alone session first thing in the morning or last thing before bed.

Created to be taken over five consecutive days, these shorter yoga sessions are full body workouts that build in intensity. The first four videos in this series are dynamic yoga flows, working up to day five where we finish with deep stretches in a relaxing yin class. More suited to people with some experience of yoga, these classes will help you to take your practice to the next level whilst gaining a greater awareness of your body and breath connection. 

‘Be a Better Boxer’ is a three part series designed to develop your boxing skills. It’s perfect for boxers of all levels, anyone wanting to introduce boxing to their training schedule, and those who enjoy skill-based learning. Expect a detailed thorough tutorial before each session,low and high intensity technique-based drills, and steady progression to build a solid foundation in the fundamentals of boxing. Each 40 minute class is a full body workout, with a focus on your core. The first session focuses on stance and guard, footwork and straight punches, the second offers a detailed breakdown of hooks and uppercuts, and the final session introduces you to the art of defending with your feet and trunk, taking you through key defences and counter attacks.

Our Energising Morning Flows are a series of quick classes to get you moving, wake up your body, build heat, and leave you feeling invigorated and ready to take on the day. Each short flow is a low impact workout for the entire body that builds strength and flexibility; helping you grow whole body awareness and develop a moving meditation through breath and movement. In each class we move dynamically and functionally through postures and stretches, using your bodyweight and shorter holds to strengthen and tone, and core work to build strength and heat in the body. Suitable for all, the classes grow progressively more advanced to create a challenging series for beginner and experienced yogi alike. This low impact series is short and effective, and requires only a yoga mat, making it easy to fit around your schedule. Although ideally practiced first thing, the classes are beneficial practiced at any time of day, and in any order.

Welcome to Cardio HIIT. Completed over four weeks, this advanced series of high impact, high energy workouts aims to measurably improve your overall cardio endurance, strength and power. These short, sharp, effective full body workouts can be done at any time of day, and require no equipment. They’re especially great first thing in the morning to get you up and going. The workouts in this series train the entire body using bodyweight, high impact, high intensity movements to improve strength and cardio endurance (the rate at which your heart, lungs and muscles work together). You will be working through four high impact, high energy workouts: one workout a week to complement a multidisciplinary training programme. Two challenges (at the beginning of week 1 and the end of week 4) will help you measure your progress. This advanced series is aimed towards those who have a solid understanding of HIIT and a good starting level of fitness.

Elongate, strengthen and stretch with this series of full body, low impact Pilates mat sequences. Each 30 minute session targets specific muscle groups to strengthen, tone, and improve flexibility; paying special attention to those areas which commonly become tight or are prone to injury. This series will provide you with the simple and effective Pilates tools you need to support your body. Working to improve your posture, activate and strengthen your core, and stabilise your joints each class in our Pilates Mend Series looks in turn at stretching and strengthening one of four key areas:

Kickstart your day with our Morning Movement series. These seven, short daily flows will energize your body, refresh your mind, and help prepare you for whatever challenges the day ahead has in store. Each daily class takes you through a sequence of continuous movement to gain greater strength, mobility, and flexibility; and develop a more powerful connection between your mind, breath and physical body. These progressive, fast-paced, low impact classes help develop a stronger, more confident yoga practice; as you gain strength through planks, press ups and vinyasa, and move through squats and spinal rotations to develop greater functional mobility in the body. These classes are created to be followed in sequence Monday to Sunday, as we repeat and develop movements and patterns to gain deeper understanding.

Our series of 10 minute Strength and Conditioning Activation drills will perfectly warm up and prime your body for any workout. Each of the three classes focuses on simple but key activation exercises to prime specific muscle groups, readying them to take on the demand and stress of what’s in store. These isolating exercises use your bodyweight to help you feel a quick burn; signalling that your muscles are activated and ready to carry you through your workout. Each session of simple bodyweight exercises can be used individually or combined to match the demands of your workout ahead. Variations are given to progress/regress to suit your abilities making the series suitable for all levels, with no equipment required. Designed to be used before a workout, our Strength and Conditioning Activation sessions can also be used as stand-alone body weight strengthening.

Foam rolling is proven to improve muscular performance and flexibility, and alleviate muscle fatigue and soreness.  If you are keen to learn how to include foam rolling in your training, this series of 5 classes will teach you the techniques you need to properly and efficiently use a foam roller and massage balls to supplement your exercise and stretching routine. Our low impact Foam Rolling Series is suitable for all levels. Each ten-minute class targets a different muscle group: legs, hips, back, arms and chest. The classes can be used individually to target specific areas, or together for a thorough full body roll out. The series requires a foam roller and 2 massage balls.

Each of our Boxing Drills Series breaks down a key boxing skill in a ten minute, instructional session. The three sessions consist of: Tennis ball will help you master essential boxing hand-eye co-ordination, using nothing but a tennis ball. The Angle Change will improve your footwork, judgement of distance and weight distribution. The Saucepan will take you through three stages of punching velocity over six hard rounds of non-stop movement; working your legs, core and arms.  

Deepen your backbends and open your hips as you build strength and flexibility in this four part series. In each class senior teacher Michael takes you mindfully through a sequence of low impact, long holds and deep stretches to build strength and mobility. The first and second classes focus on the stability and flexibility of the spine and shoulders, to safely deepen and strengthen your back bending postures. Classes three and four move the focus to the hips and hamstrings, with exercises and postures to increase strength, flexibility and mobility. Suitable for all levels, you can use these classes regularly and in any order. For session one you will need a pair of blocks (or books).

Build strength and confidence as you challenge your body with our Move Stronger series.   Move Stronger: Lower Body concentrates on gaining strength in the lower body with exercises including deadlifts, squats and lunges.    Move Stronger: Upper Body looks at building power in the upper body using push-ups, overhead presses and rows.   With a focus on controlled, correct technique, each short session guides you through a variety of low-impact strength exercises, from foundation to advanced, ensuring that you are constantly challenging yourself: progressing exercises as you grow in confidence and strength.   Pause the video whenever you like to practice movements and gain a thorough understanding you can apply across all your training.    Great for beginners or those looking to progress their lifts, our Move Stronger series is suitable for all levels.   You will need a set of weights.  

Barre is a hybrid, functional workout inspired by the movements of Ballet, Pilates, Yoga and Strength Training. A unique combination of graceful movement, strength and athleticism, Barre uses repetitions of small, isometric movements to challenge, strengthen and sculpt the entire body.    Our BarreDrills series guides you through the techniques and drills you need to enhance your barre practice.   These low impact drills are suitable for all levels and require no equipment.  

Challenge your body with natural movement patterns to improve core strength and stabilization, carrying through into every movement you make in life. A stronger core means a stronger foundation of support for your body.

Journey to Handstand provides you with all the tools you need to learn the basics of a handstand.   Each class in the 10 part series begins with a warm up before looking at a different aspect of learning to handstand.    Predominantly focused on building strength and mobility in the upper body, as the series progresses we introduce some lower body mobility to help your handstand journey. You can expect shoulder mobility, upper body strength, general mobility, inverted endurance, and skills based drills; alongside actual handstand practice. Common mistakes are addressed, providing you with the knowledge you need to begin to correct yourself. The progressive sessions are designed to be used in order, moving on to the next only once you feel confident.   You will need a wall to practice against.  

Strength Bites are bitesize drills to bring inspiration and focus to your strength workouts   Each class in the series focuses on a different body part, with Tomas leading you through a variety of muscle-group focused exercises you can use as a standalone session, or as an inspirational add-on to your workout.   This series of low impact exercises sees you working towards quality movements, with time under tension. In-depth demos will ensure you feel equipped to include these movements in your next workout.   Each session uses simple, effective exercises to focus on a target muscle group:   Part 1: Upper Body Part 2: Core Part 3: Lower Body   Suitable for all levels, you will need a set of dumbbells or kettlebells.

BLOKBeat is a three part series that works together to guide you through a full dance rountine. With a focus on skills based training BLOKbeat challenges your musicality and memory skills whilst providing a low-impact, full body workout. Each class begins with a full dancer’s warm-up to test your stamina, raise your heart rate, engage your core, and improve your coordination and proprioception by working on isolation.  This series is designed to be taken in sequence, progressing to the next class as you learn each section of the routine. Suitable for all levels, this class is aimed both at those who have a dance background and those who would like to start dancing as a form of multidisciplinary training.

Our Hip Mobility series is a concise guide to mobilising and releasing your hips.    In this series you’ll learn simple but effective stretches to keep your hips feeling mobile and relaxed; improving flexibility and performance, and helping relieve any musculoskeletal pain related to training or lifestyle.   This low impact series looks at stretches for all the main actions and muscle groups of the hip joint. We focus on active stretches, using a controlled range of movement to mindfully and safely improve ease of movement without introducing tension. Sessions use an effective combination of active and passive stretching and include METs (Muscle Energy Techniques); using the muscle itself to help the stretch.   Designed to be practised in order, each session works as a stand-alone class, or use them all together for a longer, deeper stretch. This series is perfect for anyone looking to relieve tightness in the hips, with the option to use yoga blocks to tailor stretches for a smaller range of movement.  

The Ultimate Pilates Body Series is a progressive program of 3 classes designed to be taken in order as you develop strength and deepen your mind-body connection.   Suitable for all levels, these low impact exercises can be done at any time: perfect to counteract shoulder or back tension built up by sitting at a desk all day, or through training.  

The Weekend Revive Series is all about giving yourself the time to slow down and create space in your body, breath and mind, to revive yourself for the new week ahead.   Slow down, come out of auto-pilot and break unhelpful habits by allowing yourself the time and space to open the body and mind; and to connect to yourself physically, mentally and emotionally.   This yoga series includes vinyasa, yin, pranayama, meditation and mudra, and is made up of 4 sessions, recommended in the following order:    Session 1 – Saturday Morning Session 2 – Saturday afternoon or evening Session 3 – Sunday Morning Session 4 – Sunday Evening, before bed.   (Once you are familiar with the series, the classes can be used in any order, and dipped into to compliment your regular practice.)   Please Note:   Sessions 1, 3 and 4 of this series explore pranayama breathing.    We recommend everyone approach this with caution and if something doesn't feel good for you, please stop immediately.   However, these breathing practices are not suitable for those who are pregnant, or those who have stomach ulcers or high blood pressure.

Reached a plateau with your upper body training? Break through with this focused Upper Body Strength Series. These progressive weekly classes will work you hard; ensuring your training is constantly varied, progressive and challenging.   With upper body exercises that advance with each session, you’ll be working your muscles with increasing demands, forcing them to adapt to handle the increased reps/weight/movement and growing stronger week by week.   You’ll learn how to correctly navigate upper body exercises and progress foundational movements to ensure you keep challenging your body as your confidence and strength grow.   Each class begins with a warm up and mobility exercises, followed by a series of Supersets:   Superset 1: 4 sets of 2 exercises, working for 45secs and resting for 15secs. Superset 2: 4 sets of 2 exercises, working for 45secs and resting for 15secs. Tri-Set 1: 4 sets of 3 exercises, working for 45secs and resting for 15secs.   And finishing with a cool down.   These low impact, controlled strength movements are suitable for all levels. You will need a Dumbbell, Kettlebell or Barbell weight.

Do you feel as though your hamstrings and hips are stubborn? The full splits is a pose so many of us want to try, but it can feel so unachievable. these classes are designed to be enjoyed either together as a full 90 minutes home workshop experience or played individually, so you can really focus on the parts you need. A great way to progress in your yoga practise, from home.

Build lower body strength and endurance with this progressive 4 part series.    Lower Body: Build Strength and Endurance will help you move your body with control, under stress, and across different planes of movement. You’ll learn how to lift efficiently and correctly, and how to progress movements to ensure your body is constantly challenged.    By slowly building the stress on your body every week, (whether through lift type, reps, time under tension or volume lifted) this series ensures your body is constantly having to work to adapt; keeping you challenged as your strength and confidence grow.   The low impact, controlled strength movements follow a simple structure to allow for all levels to get involved.    Do one class a week for 4 weeks, or repeat an individual class until you feel confident before moving on. Team up with the upper body series and mobility series to feel the full benefit.   Suitable for all levels. You will need a Dumbbell, Kettlebell or Barbell weight.

Always wanted to explore king pigeon but not sure where to begin? This class is designed to be enjoyed either with parts one and two as a full 90 minutes home workshop experience or played individually, so you can really focus on the parts you need. A great way to progress in your yoga practise, from home.

Head of Barre Ellya selects her BLOKtv Video On Demand choices for her CDT programme. Focusing on CDT training categories Strength, Endurance and Flexibility, Ellya’s classes give you a mixture of disciplines to keep your training creative and sustainable, whilst offering low-impact options. If you'd like to hear more about Cross Discipline Training and find the categories and classes that will work for your movement and goals, head to the @blok Instagram highlights

Whether you're new to Yoga, looking for a powerful flow or wanting to slow things down, our movement team has curated some of their top yoga classes to try this International Yoga Day.

Join Chloe for a series focused on full-body workouts designed specifically for runners. These four sessions focus on strengthening muscles, developing movement patterns that will help reduce injury and increasing efficiency in running. We will work on single leg movements to challenge your quads and glutes, rotational movements to challenge and strengthen your core and also increase your muscular endurance to help you get the most from your runs.

Head of Movement Lotti selects her BLOKtv Video On Demand choices for her CDT programme. Focusing on CDT training categories Strength, Skill and Flexibility, Lotti's class selection offers a creative and sustainable approach to your training week. For more information on how you can create a CDT programme, head over to @blok Instagram highlights.

Join Chloe for a series of videos helping you to warm up before your run. Chose from a quick 10 minute warm up, a full body 20 minute warm up or a thorough 30 minute mobilisation and stretch. This series will prime your body, reduce the risk of injury, and help you make the most of your run, however much time you have available

Head of Boxing Declan selects his BLOKtv Video On Demand choices for his CDT programme. Focusing on CDT training categories Skill, Strength and Flexibility, Declan's class selection offers a creative and sustainable approach to your training week. For more information on how you can create a CDT programme, head over to @blok Instagram highlights.

Join Declan, head trainer for boxing, for our Boxcon Bag Series. Boxcon workouts are an even split between boxing and conditioning over three intense rounds, working your whole body and honing your boxing skills at the same time. Our Boxcon Bag Series uses this format across 9 classes, breaking them down to specific areas of focus; Weights, Core and Bodyweight to keep your body challenged. This series is suitable for all levels; if you don’t have access to a bag, you can substitute shadow boxing in the punching sections.

Head of Yang Yoga Jules selects her BLOKtv Video On Demand choices for her CDT programme. Focusing on CDT training categories Endurance, Skill and Flexibility, Jules’s class selection offers a creative and sustainable approach to your training week. For more information on how you can create a CDT programme, head over to @blok Instagram highlights.

Join Declan and Kate as they take you through our advanced level Boxing Pads Series. Strengthen and improve your boxing technique, working through keys components of boxing technique including footwork, defences, counter punches and 'catch and counter' technique. Make it all the way to the end of the series to reach the longest and most complex combinations of the series, showing you how far you've come in improving your reactions, timing and brain power throughout the series. The class heads straight into combination work with your partner, so please ensure you warm up first. You will need: a partner, gloves, pads

Join Luke for our New to Calisthenics: Bodyweight series. New to Calisthenics is the perfect beginners introduction to Calisthenics – guiding you through the foundations of a training which improves strength, mobility, agility, balance, body composition and fitness; beneficial across all disciplines. Across the series you will build strong foundations in a range of movements, exploring new applications of the fundamental movements and principles and as you progress add more advanced variations such as push up and plank variations.