At InstructorLive, we know life is busy. Between work, family, and everything else life throws your way, finding time to prioritise your fitness can be a challenge. That’s why we’re thrilled to launch our latest programme : 20 Minute Toning. It has been designed to help you build strength, tone up, and feel great in just 20 minutes a day.
This 5-class programme is perfect for anyone looking for effective, efficient workouts that don’t require any equipment. Whether you’re working out in your living room, garden, or even while travelling, these bodyweight-only classes give you the flexibility to stay on track, wherever you are.
Each session targets a different muscle group, from lower body and upper body to core and full-body training. You’ll improve muscle tone, boost your energy, and develop strength with short, effective routines that fit easily into your day.
Why you’ll love it:
Time-efficient: Each class is just 20 minutes, so it’s easy to fit in around a busy schedule.
No equipment: Bodyweight only — perfect for home workouts.
Targeted training: Each session focuses on a different area – lower body, upper body, core, full body, and a final full-body burn!
All fitness levels welcome: With expert guidance and clear instruction, you can work at your own pace.
Feel stronger: Improve muscle tone, boost confidence, and get that post-workout feel-good energy.
The 5-Class Line-Up:
Lower Body Burn
Upper Body Sculpt
Core Strength
Total Body Tone
The Finisher
You can follow the programme from start to finish, or dip into the workouts that suit your goals each week. So, If you’ve been struggling to stay consistent or find workouts that suit your lifestyle, this could be exactly what you need. You’ll feel stronger, more confident, and more in control of your health – all in less time than it takes to scroll your socials.
Ready to feel stronger in just 20 minutes?
Try the first class, Lower Body Burn for free on Youtube.
Let’s make time for ourselves, even just 20 minutes at a time.
Have you read the last blog? Highly Effective Arm Toning Workouts
Every month, we produce a new programme here at InstructorLive. Whilst doing my research and checking out the latest trends in the fitness industry, one type of workout kept showing up: hybrid workouts.
This sparked my interest, so I thought it would be a great addition to the InstructorLive library of videos. With that in mind, let’s take a closer look at what hybrid workouts actually are, why do they work, and see what I can create for the next programme.
What is a hybrid workout?
Put simply, a hybrid workout blends different styles of exercise into one session.
Think strength training mixed with cardio. Or a fusion of Pilates and resistance work. Essentially, the goal is to train different systems in the body all at once, building strength, boosting endurance, and improving mobility in a single workout.
For example, a 30-minute hybrid session might combine bodyweight strength exercises, bursts of HIIT, and core-focused Pilates moves. As a result, you get an energising, efficient session that keeps things interesting from start to finish.
Why do hybrid workouts work so well?
The short answer? Variety.
Your body loves being challenged in different ways. When you mix disciplines, you’re not only building muscle, but also improving coordination, working your heart, and keeping your brain switched on too.
Here’s why that matters:
More benefits in less time
You’re training multiple systems at once. Therefore, you burn more calories and build strength faster.
Ideal for busy schedules
Instead of choosing between cardio or strength, you can do both in one go.
Total-body impact
Hybrid workouts help you tone muscles, build stamina, boost balance, and fire up your metabolism — all in a single session.
Say goodbye to boredom
By switching things up, you keep your body guessing and your mind engaged. That means no more zoning out halfway through.
Are hybrid workouts for everyone?
Yes, 100%.
Whether you’re brand new to fitness or already in a solid routine, hybrid workouts can work for you. They’re flexible, adaptable, and easy to scale. In other words, you can go all in or take it at your own pace depending on your energy, experience, or fitness goals.
At InstructorLive, we’re big fans of blending training styles.
For example:
We’ve created HIIT meets Dance sessions – DanceHIIT
Yoga with Kettlebells – YogaBells
Pilates-strength combo – Pilates with Bands
These workouts combine different formats to keep you moving, motivated, and seeing results – all whilst keeping it fresh.
What does a hybrid class look like?
Here’s a simple structure for a 30-minute hybrid workout:
Warm-up (5 mins)
Start with dynamic movements to activate the muscles and get your body ready to work.
Cardio blast (5 mins)
Next, raise your heart rate with high-energy moves like jumping jacks or mountain climbers. Low-impact options work great too.
Strength block (10 mins)
Then move into squats, lunges, or press-ups using your bodyweight or light dumbbells. These help build strength and tone.
Core and stability (5 mins)
After that, slow things down with Pilates or yoga-inspired exercises that challenge your balance and core strength.
Cool down (5 mins)
Finally, wrap up with a few stretches to leave you feeling strong, balanced, and refreshed.
It’s simple, effective, and easy to follow. Plus, no two workouts feel the same.
Would you like to see a new Hybrid workout on InstructorLive?
S0 what Hybrid workout would you like to to see next on InstructorLive?
Maybe Aerobic HIIT or Barre with Bands? I’d love to hear your ideas and suggestions, so we can keep making programmes for every body and every need.
Send your suggestions to austin@instructorlive.com, or if you you want a free 1-2-1 consultation book in here.
Want more workout suggestions? ReadHighly Effective Arm Toning Workouts
Feeding a family isn’t always easy. Between work, school, and everything else life throws at you, it’s no surprise that dinner can end up being a last-minute scramble. But with a few simple recipes and a little planning, you can take the stress out of weekday evenings. So, in this blog, I’m sharing 5 easy & healthy dinners for families. They’re quick to cook, don’t need loads of ingredients, and work with whatever you’ve already got in the fridge. And if you do need to grab a few things, I’ve even made you a shopping list at the end to make life a little easier.
1. One-Pan Chicken & Veg
This is a go-to when time is tight. All you need is a tray, some chicken thighs, and whatever veg you have to hand – carrots, broccoli, peppers, anything works.
Chop everything roughly the same size, drizzle with olive oil, sprinkle with salt, pepper, and mixed herbs, then roast for 35–40 minutes. That way, dinner takes care of itself while you get other things done.
2. Turkey & Spinach Pasta
A lighter spin on a family classic. Brown some turkey mince with garlic and onion, then stir in passata and a handful of spinach right at the end.
Mix with pasta and top with a little grated cheese. It’s one of those meals that feels comforting but doesn’t leave you feeling too full. It’s simple, tasty, and easy to batch up for lunch the next day.
3. Easy Stir-Fry
This one’s brilliant for using up odds and ends. Pick a protein like chicken, tofu, or prawns – and pair it with any veg you’ve got: think broccoli, sugar snap peas, or bell peppers.
Cook everything in a hot pan with garlic, ginger, soy sauce, and a splash of sesame oil if you’ve got it. Serve with rice or noodles. It comes together fast and works well for picky eaters too. In just 10 minutes, you’ve got a healthy dinner that doesn’t feel like a chore.
4. Salmon & Sweet Potato Cakes
A great option for mixing things up during the week. Cook and mash a sweet potato, flake in some cooked salmon (tinned or fresh), then stir in an egg and a pinch of seasoning.
Shape into patties and pan-fry for a few minutes on each side. These are great with a side salad or steamed veg and make lovely leftovers for lunch the next day.
5. Tomato Soup & Grilled Cheese
Sometimes the simplest meals hit the spot. Blend a few soft veg like carrots, courgette, or celery and add with chopped tomatoes and simmer with a bit of stock and seasoning.
Serve with grilled cheese made on wholemeal bread for a balance of comfort and nourishment. It’s warm, filling, and goes down well with both kids and adults.
So next time you’re staring into the fridge wondering what to make, give one of these a go. They’re quick, flexible, and easy to adapt based on what your family likes. Plus, you’ll feel good knowing you’ve served something balanced without spending ages in the kitchen.
Family Dinner Shopping List (Basics for All 5 Recipes)
Proteins
Chicken thighs (bone-in or boneless)
Turkey mince
Salmon (fresh or tinned)
Eggs
Tofu, prawns, or chicken breast (for stir-fry)
Cheese (for pasta & grilled cheese)
Vegetables
Carrots
Broccoli
Bell peppers
Courgette (zucchini)
Spinach
Onion
Garlic
Celery (optional)
Sweet potato
Pantry & Fridge Staples
Olive oil
Mixed herbs
Soy sauce
Sesame oil (optional)
Passata or chopped tomatoes
Pasta (wholewheat or regular)
Wholemeal bread
Stock cubes or liquid stock
Grains/Sides
Rice or noodles (for stir-fry)
Salad greens or frozen peas (optional sides)
Check out my recent Podcast with dietitian Maxine Palmer
Emotional Eating – Why We Do It & How to Regain Control
We’re back with Episode 3 of the InstructorLive Podcast, and this one hits close to home for many of us. We’re talking about emotional eating, a challenge that often slips under the radar but affects so many. If you find yourself reaching for snacks when you’re stressed, bored, tired, or overwhelmed, this episode is for you.
Host Austin Wilks sits down with Maxine Palmer, a registered dietitian who specialises in weight management, gut health, and women’s wellbeing. Together, they explore why emotional eating happens, how to spot the signs, and what you can do to feel more in control. Maxine shares practical tips, compassionate insight, and realistic tools you can start using right away.
Listen to Episode 3 now:Listen on Spotify
Listen on Apple Podcasts
Watch or listen on YouTube Listen on your prefered platform
What You’ll Learn in This Episode:
- How to recognise emotional vs. physical hunger
- Triggers like stress, poor sleep, and hormone changes
- Ways to break the cycle of mindless eating
- Techniques like mindful eating and positive distraction
- How menopause and perimenopause affect cravings
- Simple steps to build better habits around food
Try the Combat Your Fat Programme – Meal Guide by Maxine Palmer
If this episode resonates with you, take action with our Combat Your Fat programme. This 8-week plan includes daily workouts and a full nutrition guide written by Maxine Palmer.
This programme offers:
- On-demand classes you can follow at home
- Fitness tracking and progress support
- High-protein recipes like Maxine’s Beef Kofta Kebabs with Mint Yoghurt Dip
- Clear advice to support long-term healthy eating
Final Thought
Emotional eating happens to all of us sometimes. But when you understand your triggers, you can take real steps to feel better and more in control. Maxine’s advice is practical, grounded, and kind a great reminder that change doesn’t have to mean restriction.
Struggling to carry your toddler with one arm? Arms shaking after hauling the shopping bags in? Sounds like it might be time to strengthen your Chalk Farms (that’s arms, for the non-rhyming slang crowd).Or maybe you just want to feel strong and confident getting your arms out in the sunshine this summer. Toned arms don’t just look great- they change the way you move through life. The best part? You don’t need hours in the gym or to dedicate your entire workout just to arms to see results.Most upper-body resistance workouts will naturally engage your arms. With consistency, time under tension, and smart programming, your guns will start making themselves known. Which way to the beach? So, here are 5 highly effective arm-toning workouts you can slot into your schedule – each designed to help you build strength, shape, and confidence (without the faff).
1. 10-Minute Arm Toning Workout
Good for: Quick wins and busy days
Link: Try it now
Short on time? This fast, focused workout packs in bicep curls, shoulder presses, and tricep extensions – all in just 10 minutes. It’s part of our 10-minute workout series, so you can tone and go. Great for a quick morning boost or tagging onto the end of a longer session.
Top tip: High reps, and slow, controlled movement = the burn you’ll thank yourself for later.
2. Weights for Women with Carlie Milner
Good for: Full-body strength with upper-body focus
Link: Join the programme
Led by Carlie Milner (West End choreographer and all-round powerhouse), this 8-class programme includes two workouts specifically targeting the upper body—but your arms are working in all of them. Build confidence, lift heavier over time, and feel strong from the inside out.
Top tip: Perfect for beginners to intermediate lifters – grab a couple of light dumbbells or resistance items and go at your own pace.
3. Bodyweight Burner
Good for: No-equipment tone-up
Push-ups, tricep dips using a chair, and plank shoulder taps- this one’s all about using your bodyweight to challenge those arms (and the rest of you). Perfect for holidays, home workouts, or when the dumbbells are out of reach. Upgrade to our My PT Hub app and I can put together a arm workout at home, that you can track and record, just like this.
Top tip: Slow down the lowering phase of each move to get more muscle activation and control. Aim for sets of 4 sets of 15-20 reps on each exercise.
4. Introduction to Weights
Good for: Building a solid foundation
Link: Start here
New to resistance training or need a refresher? This beginner-friendly programme is ideal if you’ve got a set of dumbbells and want to build up your confidence. It works your whole body- but trust me, your arms will feel it.
Top tip: Stick with it for a few weeks and you’ll start noticing strength gains in everyday life, not just in the mirror.
5. Barbell Strength with Craig Glasgow
Good for: Heavier lifting and full-body power
Link: Take on the challenge
If you’ve got access to a barbell and want to level up, this 8-session programme is for you. Craig brings structure, progression, and solid technique to full-body workouts that seriously challenge your arms too.
Top tip: Great for those who want to explore heavier resistance and see faster progression – just make sure you’ve got the space (and the bar!).
Final Thoughts
There’s no magic move for toned arms – it’s all about consistent effort, smart choices, and choosing workouts that work for your lifestyle. Whether you’re going for a quick tone-up or ready to commit to a full programme, these options will help you feel stronger, more confident, and proud to show off those Chalk Farms.
Start today with 10-Minute Workouts or go all-in with Weights for Women. Your arms (and your future self) will thank you.
Want to learn more? 10 Benefits of Resistance Training
If you’ve ever wanted to train like a dancer, now’s your chance. Our new Ballet Barre Workout with Carlie Milner is officially live and it’s as graceful as it is powerful. Created by professional dancer and West End performer Carlie Milner, this programme fuses classical ballet technique with modern barre fitness. The result? A full-body workout that sculpts muscles, boosts flexibility, improves posture, all while being gentle on your joints.
Meet Carlie Milner
Carlie trained at Elmhurst Ballet School before joining the English National Ballet. She performed in major productions like Swan Lake and The Nutcracker. Later, she starred as Penny Johnson in Dirty Dancing in the West End.
Now, she brings her dance expertise to the fitness world. Her programme is designed for everyone – no ballet experience needed. Whether you’re a beginner or looking to switch up your routine, this series will meet you where you are.
What Is a Ballet Barre Workout?
Barre combines ballet-inspired movements with elements of yoga and Pilates. Carlie’s version adds a classical edge, while staying grounded in modern fitness.
Each class focuses on small, precise movements, isometric holds, and high reps. This strengthens the body without stressing the joints. You’ll use a chair or barre for support, helping with balance and alignment.
Why You Should Try Ballet Barre
✔ Build Strength and Tone
Barre works deep into your muscles, especially the core, glutes, thighs, and arms. You’ll notice increased strength and definition with regular practice.
✔ Boost Endurance
Small, repeated movements may look gentle, but they pack a punch. Over time, your stamina will improve — in both your workouts and daily life.
✔ Increase Flexibility
Each session includes dynamic stretching. This helps reduce stiffness, improves your range of motion, and supports joint health.
✔ Improve Balance and Posture
Barre teaches you to move with control. You’ll develop better balance, stronger posture, and greater body awareness.
✔ Be Kind to Your Joints
Barre is low-impact. That means it’s ideal if you’re recovering from injury, returning to exercise, or want results without high-impact strain.
Why Now Is the Perfect Time
Carlie’s Ballet Barre Workout gives you more than physical results. It helps you move better, feel stronger, and gain confidence. With just 20 minutes per class, you can easily fit it into your day — and feel the benefits build with each session.
Ready to train like a dancer?
Try Ballet Barre Workout with Carlie Milner now on InstructorLive.
Read More – Why is Ballet great for all ages?
Training is going great and you’re hitting PBs week after week, feeling stronger, fitter, unstoppable. And then… you start to feel a little ache here, a niggle there. Suddenly waking up in the morning becomes a bit harder. Every workout starts to feel heavier, slower, tougher. You’re not moving forwards anymore – you’re stalling. And the thought creeps in: what’s wrong with me? It was all going so well! I don’t understand!
This is something almost everyone will experience if they’re regularly working out and pushing their limits. The truth is, the body can only take so much before it starts sending warning signs. Those aches, that fatigue – it’s basically your body’s way of telling you, I need a break.
And here’s where a lot of people get stuck. Because when you’re on a roll, the idea of slowing down can feel completely counterproductive. Why ease off when you feel like you’re making progress? But the thing is, taking a strategic step back can actually keep you moving forward in the long run. It stops you from hitting that overworked, fatigued stage that derails your momentum. It gives you the consistency you need to reach your full potential.
This is where active recovery workouts come in – and it’s a real game-changer.
Active recovery isn’t just about doing something easy for the sake of it. There’s science behind it. Gentle movement increases blood flow, delivering more oxygen and nutrients to muscles that need to repair and rebuild. It helps flush out waste products like lactic acid that can make you feel sore and stiff. It even calms down your nervous system, shifting you from a “fight or flight” state into a “rest and digest” mode where your body can actually heal. Research shows that active recovery can reduce muscle soreness, speed up recovery time, and even improve your next workout’s performance.
In other words, it’s not about being lazy, it’s about being smart.
So what are some great ideas for active recovery, and how can you apply them to your current training regime?
The simplest place to start is Walking. This keeps you moving at a gentle pace that boosts recovery without piling on more fatigue. Whether you head outdoors or walk it out indoors, it’s one of the easiest and most effective ways to stay active on your recovery days. Check out our very own Walking Workout Programme here and on Youtube.
If you’re craving something a bit more grounding, then Yoga or Pilates could be your perfect match. Our Yoga and Pilates programmes focus on mobility, flexibility, and core strength – all while giving your joints and muscles a much-needed break from heavy loads and high intensity. Plus, taking time to stretch, breathe, and reset mentally can be just as important as the physical side of recovery.
The key is to think about recovery as part of your plan, not a pause from it. You can easily slot an active recovery session into your weekly schedule the day after a heavy lifting session, an intense cardio day, or just whenever you feel your body asking for a little TLC.
Training smarter, not just harder – is how you stay consistent, stay healthy, and keep hitting those goals for months (and years) to come.
Becoming a parent is a life-changing experience that brings immense joy but can also have a whole new set of challenges, especially when it comes to maintaining your fitness routine. In the second episode of the InstructorLive Podcast: Fitness, Wellness & Motivation, host Austin Wilks sits down with Carlie Milner, West End dancer, choreographer, fitness coach, and new mum, to discuss the realities of returning to exercise after childbirth. This honest and relatable conversation delves into the physical and emotional aspects of fitness for new parents.
Carlie shares her personal journey, including the pressures of “bouncing back,” rebuilding strength and confidence, and the importance of listening to your body. She also highlights the effectiveness of incorporating activities like walking and Pilates into a post-baby fitness regimen.
So whether you’re a new parent, someone returning to fitness after a break, or simply seeking motivation to move again, this episode offers valuable insights and practical advice to help you on your journey.
Highlights from Episode 2:
Recognising the Need for a Break: Understanding that taking time off is a natural part of any fitness journey.
Overcoming Mental Barriers: Tips on how you can deal with guilt, and how to rebuild your confidence when restarting workouts.
Practical Steps to Rebuild Strength: Incorporating walking, Pilates, and listening to your body to ease back into fitness.
Real-Life Insights: Carlie shares her personal experiences on how lifting her toddler contributed to improved arm strength and much more.
Whether you’re a new parent and returning after a break, or you are just seeking motivation to move again, this episode offers many valuable insights.
Listen Now:
Get Involved! Share Your Stories and Questions
We want to hear from you! Share your fitness stories, challenges, and questions with us, and you might be featured in an upcoming episode. Your experiences can inspire and motivate others in our community.
Share your stories and questions to austin@instructorlive.com
Book a Free 1-2-1 Consultation with Austin
Looking for personalised guidance? Book a free 1-2-1 consultation with Austin to build your own 3-month fitness and wellbeing plan.
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Thank you for being an essential part of the InstructorLive community. We look forward to continuing this journey together and supporting your fitness and wellness goals.