Timing is everything. Remember the hanging challenge in the very first episode of Physical: 100? That’s proof that you can measure your progress even by measuring the seconds. Use a smartwatch to help you time your HIIT workouts or break your personal best at time-based strength exercises like planks and dead hangs.

On top of that, smartwatches like the Connected Calibre E4 from Tag Heuer are great for monitoring your heath rate, calorie count and number of steps.

It’s an elegant and durable timepiece that helps you train easily as it includes guided workouts in its interface, which come with animations and notifications each time you need to switch to the next exercise.

You can also make it your own by replacing the leather straps with a flexible two-tone rubber with fine mesh straps for maximum comfort.

It’s important to hydrate yourself before and after every workout, whether you’re a gym newbie or not. What you need in a water bottle is good capacity, portability, and as a bonus, ability to handle cold temperatures.

Why should it be able to handle cold temperatures? Let’s just say you’ll be thanking us when you’re an hour into your hot and sweaty workout and are feeling parched.

Lululemon’s Back to Life Sport Bottle provides great, vacuum-like insulation so you don’t have to worry about drinking lukewarm water after a warm and sweaty session.

You also want a cap that is not difficult to remove when your hands are drained from carrying dumbbells, so it’s great that the Back to Life Sport Bottle comes with a lid that is easy to open with just a twist.

Fuss-free and easy to carry around, you can take its ‘come back to life’ claim at its word. Get your own bottle fast before the popular item sells out at Lululemon.

As a newbie to the gym, it’s essential to loosen your muscles and tendons before going straight into a set, so you can prevent any major tears in your body — especially if you plan to intensify your game and do some of the feats you saw in the Physical: 100 show.

But it can be tough to stretch right when the gym floor or the mats the gym has may not provide the best conditions for a dynamic stretch. That’s why it’s good to invest in a yoga mat that can do it all, such as the Supergrip Align Yoga Mat by Sweaty Betty.

The Supergrip Align Yoga Mat aims to keep you steady on the ground with its extra-grippy rubber material whether you are doing an upward dog or a simple lunge. It’s also beginner-friendly because of the pattern points placed across the mat, which are meant to help you align to yoga poses to ensure the right balance and posture.

Alternatively, you can also try the adidas Unisex Yoga Mat if you’re keen on something more minimalist and wallet friendly. 8mm thick with a grippy underlining, you won’t have to fear slipping when on the mat.

The top side is also roughly textured to help you stabilise, even when you have sweaty palms.

Cop the adidas Unisex Yoga Mat at Royal Sporting House, or head to Sweaty Betty to get the Super Grip Align Yoga Mat.

Sneakers and trainers are such a permanent fixture of streetwear that we can sometimes forget that they can be beneficial for sports as well.

At JD Sports, you can check out the Chuck 70, which is a classic footwear popular amongst lifters. Many lifters look to flat soles to stabilize their squat position when lifting heavy sets and the Converse Chuck 70 is a foundational addition for lifters starting out due to its stable and neutral sole construction.

On the other hand, the adidas Dropset Trainer Shoes can be an excellent alternative for strength training due to its stiff heel that adds stability when lifting.

If you are not interested in taking the bar too early, the Dropset Trainer Shoes can be worn for running and a variety of other exercises as well, featuring a soft forefoot that provides flexibility which is necessary for the high intensity of movements that activities like HIIT requires.

Of course, you can’t forget about good and reliable gym-wear if you really want to challenge yourself with an intense workout.

adidas offers a variety of sports bra for intensive training, including the Tailored Impact Luxe Training High-Support Bra, constructed with HEAT.RDY technology that is optimised to cool you down and keep you comfortable.

Compression tights are a must-have too and 2XU features a great pair of Core Compression Tights which acts as the perfect training partner at the gym. Its lightweight PWX fabric reduces muscle movement and damage whilst maintaining flexibility for the ultimate sports performance.

But if leggings are not to your taste, Fila also has a good pair of compression shorts in its Forza 8” Bike Short with its moisture wicking and breathable fabric that lifts and sculpt according to your body shape.

Lastly, the Puma Essentials Training Headband is awesome for keeping sweat and flyaway hair away from your face.

While trying to gain muscle, you need to ensure you have the right nutrients. Protein powder is a well-loved source of help for any fitness junkie to keep themselves in shape.

Containing a proprietary blend of mid- and fast-acting whey protein, 100% Whey Protein Advanced from LAC is amazing at supporting muscle growth and strength, while promoting the best post-training recovery.

On the other hand, it has optimal nitrogen content which effectively supports lean muscle gain and performance. So, you can be sure that the abs you saw the other day in the mirror won’t disappear after a night of eating.

Choose this if you want a fuss-free and reliable protein powder, and if you want to meet your daily protein needs without eating copious amounts of meat or dairy products.