TFL
Train For Life
No Prerequisites
Everyone can join the TFL group sessions. The workouts consist of simple movements and our coaches will explain how to execute them.
Free Trial
Experience the workouts and see if this is the right training program for you. All new members are awarded with a free TFL trial class.
Join Us
Contact us on WhatsApp or Instagram if you'd like to start your fitness journey with MOBOX TFL program.
Strength
2/5
Cardio
3/5
Technique
2/5
Difficulty
3/5
Strength
3/5
Cardio
2/5
Technique
2/5
Difficulty
2/5
Workout Sample #1
Every minute for 24 minutes (6 rounds)
1. 10 Kettlebell Goblet Squat
2. 10-12 Hand Release Push Up
3. 10-15 Butterfly Sit-Up
4. 12 Ring Row
As many rounds and reps as possible in 8 minutes:
10/6 calories Assault Bike
10 Box Jump Over
10 Russian Kettlebell Swing
20 Mountain Climber
— Rest 2 minutes —
As many rounds and reps as possible in 8 minutes:
10 Burpee To Plate
10 Air Squat
10 Dumbbell Push Press
50 feet Dumbbell Front Rack Walking Lunge
3 alternating sets of:
10 V-up
20 seconds Hollow Body Hold
30 seconds rest
1. 10 Kettlebell Goblet Squat
2. 10-12 Hand Release Push Up
3. 10-15 Butterfly Sit-Up
4. 12 Ring Row
As many rounds and reps as possible in 8 minutes:
10/6 calories Assault Bike
10 Box Jump Over
10 Russian Kettlebell Swing
20 Mountain Climber
— Rest 2 minutes —
As many rounds and reps as possible in 8 minutes:
10 Burpee To Plate
10 Air Squat
10 Dumbbell Push Press
50 feet Dumbbell Front Rack Walking Lunge
3 alternating sets of:
10 V-up
20 seconds Hollow Body Hold
30 seconds rest
Strength
2/5
Cardio Endurance
4/5
Technique
2/5
Difficulty
3/5
Workout Sample #2
Every 3 minutes for 9 minutes (3 rounds):
12-15 Kettlebell Goblet Squat
6-12 Strict Push Up
50 feet Goblet Walking Lunge
Max duration Front Plank
For 5 rounds, spend 1 minute on each movement, trying to accumulate as many points as possible:
Assault Bike for calories
Wall Ball for reps
25 feet Shuttle Run for reps
Single Arm Dumbbell Devil Press for reps
Res for duration (seconds)
12-15 Kettlebell Goblet Squat
6-12 Strict Push Up
50 feet Goblet Walking Lunge
Max duration Front Plank
For 5 rounds, spend 1 minute on each movement, trying to accumulate as many points as possible:
Assault Bike for calories
Wall Ball for reps
25 feet Shuttle Run for reps
Single Arm Dumbbell Devil Press for reps
Res for duration (seconds)
Strength
3/5
Cardio Endurance
3/5
Technique
3/5
Difficulty
3/5
LIVE30
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