T’n’T

The classes

• TNT HIITIntervals that build the body’s engine

  Interval training in stations, in the heart-rate zone where the body learns to deliver oxygen to the muscles efficiently under load. It builds the ability to hold a strong pace, shortens recovery between exercises and strengthens the heart and lungs. The movements are functional, through full ranges and with moderate weights, so joints and tendons get stronger too. Work is set by time rather than reps, so everyone chooses their own pace and weight: 45–50 minutes of focus, for beginners and advanced alike.

• TNT StrengthWhole-body strength, with proper technique and a coach beside you

  Whole-body strength training with barbells, free weights and machines: from the smallest muscles to the largest, shoulders to legs. Work follows a set number of reps, with a strong focus on technique, and a coach moves between the athletes correcting every movement. You learn to listen to your body and add weight set by set, under control. Lifting is also the most powerful tool for keeping muscle mass and bone density over the years. Weights are individual, from an empty bar to heavy loads.

• TNT BurnThree parts, pyramids and sprints: right to the edge

  A session in three completely different parts, so every 10–12 minutes the format changes and time flies. Rep pyramids and sprints against the clock take the heart rate high, to where lungs and muscles work at their maximum. The structure builds mental toughness too: the head only ever has the next ten minutes to think about. The coach adapts weights, alternatives and pace to every level, so beginners and advanced athletes work side by side, each at their own edge.

• TNT Power+An aerobic engine plus explosive strength, with Nadav

  A session in two parts. The first is aerobic, building cardiovascular endurance and the ability to work hard for longer. The second is strength work with the emphasis on explosive power, speed, agility and coordination. Together they teach the body to produce more force, react faster and move efficiently. The class is led by Nadav Zoret, a competitive judoka and handball player who brings athletic skills within everyone’s reach.

• TNT Booty & CoreA full hour for glutes and core

  Structured strength exercises combined with max-rep work hit the glutes and abdominals from every angle, building shape and strength. Glutes and core are the platform for the whole body: strengthening them stabilises the pelvis and takes load off the lower back. Stations run on time, two minutes of work and one of rest, and everyone sets their own weight and pace, from beginners learning the movement to advanced athletes wringing out the hour.

• TNT Upper BodyShoulders, back, chest and arms, end to end

  Strength training for the upper body: a stimulus that builds the shoulders, shapes the back and strengthens the arms and chest. The upper back and shoulder girdle are the base of good posture, and strengthening them improves everyday movement and prevents injury. Everyone sets their own weight and rep pace, so the hour suits someone learning technique as much as someone who wants to press, pull and empty the tank.

• TNT KickKickboxing, coordination and endurance, at a high tempo

  An energetic, dynamic session that mixes kickboxing movements with conditioning and endurance work. The tempo is high and the whole body works: coordination, agility, strength and cardiovascular fitness. No experience needed; the intensity is matched to each person. Varied, rhythmic and a great release.