Spitfire Bodyweight Programme

The train anywhere bodyweight system.
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57 students enrolled
Instructed by Paul Gray Health & Fitness / Fitness
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  • Lectures 14
  • Length 2.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 1/2016 English

Course Description

Improve mobility & flexibility, boost strength and increase endurance with the ultimate train anywhere system.

The Spitfire programme will help you move better, improve your performance and build your strength. Whether you're training for athletic performance or to just improve your general health and mobility Spitfire is ideal.

Train without equipment using just using your own bodyweight to get a full body workout in only 30 minutes.

Mobility is a key indicator of general health and fitness yet it is ignored in most exercise systems.

Spitfire is different.

By building upon a core of sound movement practice Spitfire will build your strength, stability and flexibility to ensure that you can train effectively and without injury.

Spitfire is a workout that you can do anywhere. In the gym, at home, in a hotel or outdoors.

All you need is some floor space to move in and your own bodyweight.

It’s a system that you can, quite literally, take anywhere.

With as little as 2 sessions per week you will notice a huge difference in your movement patterns, you will increase your range of motion, you will burn calories, lose weight and build strength.

Whether as a complement to your existing training regime or as a complete exercise system Spitfire will revolutionize your training.

What are the requirements?

  • All you need is 2 square metres of floor space

What am I going to get from this course?

  • Improve mobility
  • Improve joint mobility, functional movement and motor skills
  • Follow a high intensity workout safely and effectively
  • Burn fat and improve muscle tone and strength
  • Increase endurance, overall fitness and flexibility

Who is the target audience?

  • All levels of fitness catered for

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Spitfire Bodyweight Programme Curriculum

Meet Paul "Firepower" Gray, instructor of the course and your Coach through the Spitfire Bodyweight programme. This will introduce you to the course, the protocols and the principles behind the system.


Essential mobility preparation exercises to prepare each joint and tendon attachment within the range of motion required for the workout, to complete it safely and effectively.


Lunge series:.

Level 1: Triangle Lunge

Level 2: Dragon Lunge

Level 3: Dragon Lunge with Rotation


Table series:

Level 1: Table Lift

Level 2: Table Swing

Level 3: Table Tuck


Frog series:

Level 1: Frog Press

Level 2: Frog Rocker

Level 3: Frog Crow


Turtle Series:

Level 1: Turtle From Floor

Level 2: Turtle Slide

Level 3: Turtle Lift


Sit Through Series

Level 1: Forward Sit Through Knee

Level 2: Forward Sit Through Extension

Level 3: Forward Sit Through Bridge


Tripod Series

Level 1: Tripod Propeller

Level 2: Tripod Propeller Swing

Level 3: Tripod Propeller Press


Level 1: Side Sit Through Knee

Level 2: Side Sit Through Extension

Level 3: Side Sit Through Jump


Hip Bridge Series

Level 1: Single Leg Hip Bridge

Level 2: Single Leg Hip Bridge with V Sit

Level 3: Single Leg Hip Bridge with V Sit & Spinal Rock


Full 10 minute follow along of all Level 1 exercises. Repeat 2 or 3 times as necessary for your workout.


Full 10 minute follow along of all Level 2 exercises. Repeat 2 or 3 times as necessary for your workout.


Full 10 minute follow along of all Level 3 exercises. Repeat 2 or 3 times as necessary for your workout.


Restore the balance in the body and decompress the tension. created through the workout. This is important to ensure that we don't inhibit the performance and reduce the likliehood of injury.

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Instructor Biography

Paul Gray, Functional Fitness Coach

Paul Gray is the owner and head trainer at Firepower Gym. He has worked in the fitness industry since 1998 and has done it all during this time. Paul has been a gym instructor, group fitness class instructor, and personal trainer working with everyone from professional athletes to the desk bound office worker. Paul has always had a passion for fitness and has competed in many triathlons and semi pro cycling events in his youth. He is also an accomplished Martial Artist with over 30 years training in various styles.

Paul has embraced the functional training culture. He has developed a unique system of health and fitness that has been a runaway success with clients of all backgrounds. He regularly works with the top coaches in the world to learn his trade and stay ahead of the game with what works best and achieves the best results. Paul utilizes many tools and puts them together in inventive ways during classes and with programs to really give you a unique experience that cannot be had anywhere else.

In 1999 Paul travelled to the U.S. to train directly under Coach Anthony Diluglio and to attend the Art of Strength (A.O.S.) Kettlebell certification course. Paul completed the course successfully and was the first person in the U.K. to become a legitimate A.O.S. Kettlebell coach. He puts the knowledge and skills he gained from this system of Kettlebells, vintage lifting, rope training and suspension training every day at Firepower.

In 2012 Paul became the first person to become a certified Tacfit instructor in the North East U.K. He trained under legendary Martial Artist and Coach Scott Sonnon to achieve this world class certification. Tactical fitness training principles now form the bedrock of the methodology of health and fitness at Firepower.
Paul strives to continue to learn and personally get better so he can better serve his community and give you his client what you deserve, which is the best information available. This is because Paul’s greatest quality is that he genuinely cares about your health and fitness.

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