Strength & Conditioning

This week

Spring: Day 27 with Ange S+C

Spring: Day 23 with Ange S+C

Spring: Day 19 with Ange S+C

Spring: Day 14 with Ange S+C

Spring: Day 10 with Dee S+C

Spring: Day 8 with Ange S+C

Spring: Day 7 with Dee S+C

Spring: Day 1 with Dee S+C

Lockdown 6.0: Day 43 S+C

Lockdown 6.0: Day 36 S+C

Lockdown 6.0: Day 35 S+C

Lockdown 6.0: Day 34 S+C

Lockdown 6.0: Day 33 S+C

Lockdown 6.0: Day 32 S+C

Lockdown 6.0: Day 31 S+C

Lockdown 6.0: Day 27 S+C

Lockdown 6.0: Day 26 S+C

Lockdown 6.0: Day 25 S+C

Lockdown 6.0: Day 24 S+C

Lockdown 6.0: Day 23 S+C

Lockdown 6.0: Day 22 S+C

Lockdown 6.0: Day 20 S+C with Asha

Lockdown 6.0: Day 19 S+C with Dee

Lockdown 6.0: Day 18 S+C with Asha

Lockdown 6.0: Day 17 S+C with Asha

Lockdown 6.0: Day 16 S+C with Dee

Lockdown 6.0: Day 15 S+C with Dee

Lockdown 6.0: Day 14 S+C with Asha

Lockdown 6.0: Day 13 S+C with Asha

Lockdown 6.0: Day 11 S+C with Asha

Lockdown 6.0: Day 10 S+C with Asha

Lockdown 6.0: Day 13 S+C with Asha

Lockdown 6.0: Day 12 S+C with Dee

Lockdown 6.0: Day 6 S+C with Dee

Lockdown 6.0: Day 5 S+C with Asha

Lockdown 6.0: Day 4 S+C with Asha

Lockdown 6.0: Day 3 S+C with Asha

Lockdown 6.0: Day 2 S+C with Dee

Lockdown 6.0: Day 1 S+C with Dee

Lockdown 6.0: Day 7 S+C with Asha

Lockdown 5.0: Day 2 S+C with Maryellen

Lockdown 5.0: WK2 Day 7 S+C

Lockdown 5.0: WK2 Day 4 S+C with Dee

Lockdown 5.0: WK2 Day 3 S+C with Dee

Lockdown 5.0: WK2 Day 2 S+C with Asha

Lockdown 5.0: WK2 Day 1 S+C with Asha

Day 11 S+C with Asha

Lockdown 5.0: Day 2 S+C with Maryellen

Day 11 S+C with Ange

Day 9 S+C with Dee

Day 10 S+C with Asha

Day 4 S+C with Ange

Day 1 S+C with Dee

Day 3 S+C with Asha

Week 4 You at Home: S+C with Asha

Week 2 You at Home: S+C with Asha

Week 1 You at Home: S+C with Asha

Week 7: 45min S+C with Asha

Week 8: 45min S+C with Asha

Week 6: 45min S+C with Asha

Week 3: 45min Strength and Conditioning with Asha

Week 5: 45min S+C with Asha

Week 2: 45min Strength and Conditioning with Asha

Lockdown 6.0: Day 38 S+C

Week 1: 45min Strength and Conditioning with Asha

Week 5: 45min S+C with Asha

Week 2: 45min Strength and Conditioning with Asha

Lockdown 6.0: Day 38 S+C

Week 1: 45min Strength and Conditioning with Asha

Lockdown 6.0: Day 41 S+C

Spring Online: Day 23 S+C with Asha

Spring Online: Day 2 S+C with Asha

Keep it fresh

Workout of the Day

Let the support of the 23W community power today’s workout! Be sure to post on our private Facebook page to let the team know what you enjoyed the most!

view all workouts

23 Minute HIIT Workout With Ange

What's
new

Latest Posts

23W Members Spotlight: Felicity and Ramadan

Work Smarter: 5 Fat Loss Strategies We Love TO PREACH

My new name, Mum: Our Members Experience of Motherhood and Identity.

The After Hours Athlete: Why Evening Workouts Might Be Your Best Bet

Why You Can’t Feel the Your Glutes: Unpacking Quad Dominance and Tight Hips

23W Members Spotlight: Jasmine

Good Friday Bootcamp at 23W: Sweating for a Good Cause

Trusted by

Our Customers

23W classes are great, they’re in a group setting so you get that motivation from other women around you, however, intimate enough that you get that one on one support from the PT at the same time. The trainers are super knowledgeable and happily provide you with safe workout alternatives if you are injured or pregnant. Everyone is super lovely and supportive!

Lizz

23W is INCREDIBLE! It truely is the purple unicorn of Women's Training Communities- there is no other place as inclusive, welcoming & so focussed on each member achieving their individual goals. The staff are wonderful! They are so friendly, knowledgeable, and all of the other women who train at 23W are encouraging and supportive of each other. Couldn't recommend it more highly!!!

Kerrie

There is nothing better to be surrounded by your own personal cheer squad. Like a workplace with a great culture, 23W's culture starts first and foremost with the incredible staff. Their values and my own completely align. I'm constantly supported and lifted when I need it the most. It's hard not to get swept up in the excitement of it all.

Jess Snell

23W has been such a game changer for me on mat leave! A great variety of classes, knowledgeable trainers and a supportive community of women. I love that there are 3 MOM classes to choose from so I can work around bubs morning nap. And of course..Jenny! Just amazing

Ellen

I no longer have to motivate myself to train /exercise- I now "enjoy" going to the gym. It took me 33 years to feel this way. 23w is more than just a gym. It's a community. They are my friends. My therapists. And quite often my punching bags. Thanks 23w team - could not imagine my life without you!

Michaela

23W is the whole package! Epic coaches, solid workout sessions, a stunning studio, and an amazing community of women who are oh so welcoming. I love it!

Ash Arnold

Strength & Conditioning