MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day 1 | Cardio | Day 15 | Cardio |
| Day 2 | Workout One | Day 16 | Cardio |
| Day 3 | Cardio | Day 17 | Workout Two |
| Day 4 | Cardio | Day 18 | Cardio |
| Day 5 | Workout Two | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout One | Day 22 | Cardio |
| Day 9 | Cardio | Day 23 | Workout Two |
| Day 10 | Cardio | Day 24 | Cardio |
| Day 11 | Workout Two | Day 25 | Workout One |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Cardio | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
This concept has a descending rep range. You will perform 3 exercises back to back with 20 reps of each exercise, followed immediately by the same 3 exercises with 15 reps, followed immediately with the same 3 exercises with 10 reps. This completes a set. Rest for 2.5 minutes then repeat the same set again. Rest for 2.5 minutes then move to the next group of 3 exercises. Continue with the same format. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – DESCENDING
| Exercises in each set | 3 |
| Reps | 20 / 15 / 10 |
| Number of sets | 3 sets (perform each set twice through) |
| Total sets | 6 |
| Rest between sets | 2.5 mins |
Before commencing your workout click here for technique advice on some of the big exercises.
Block One
SQUAT — Box
Stand with your feet hip width apart. Jump onto the box landing in a squat position. Jump backwards off the box into a squat and begin again. Keep the movement fluid and aim to maintain neutral spine throughout.
ROW — TRX
Turn the TRX into a single handle. (Info on technique page) Feet hip width apart. Hold the TRX in 1 hand with your arm bent and elbow flared to the side. Step forwards until your body is leaning back slightly. As you squat extend the arm, and as you extend the legs pull into a single hand row.
PRESS-UP — Bosu
Begin in a press-up position with 1 hand on a bosu (dome side up). Engage your core and keep your body straight. Perform a press-up, then jump the hands laterally across the bosu so the opposite hand is on the top and repeat.
Block Two
OBLIQUE CRUNCH – Swiss Ball / Dumbbell
Lie with your back over a swiss ball and hold a weight to your chest. Draw your navel to spine as you curl up and rotate. Lower under control then curl and rotate to the same side. The further back over the ball the harder the exercise.
LUNGE – Dumbbells
Stand in a lunge position with a heavy dumbbell held in the same hand as front leg and a lighter dumbbell in the other hand pressed overhead. Lower into a lunge until the back knee is just off the floor and simultaneously lower the dumbbell to shoulder height. Keep the pelvis slightly tucked under and the body upright. As you extend the legs press the weight overhead.
DEADLIFT — Dumbbells
Stand feet shoulder width apart and hold a dumbbell in each hand. Hinge at the hips, bend the knees and lower the dumbbell towards the floor. Do not let the lower back round, maintain neutral spine. Engage your glutes, push the feet into the ground and you straighten your legs.
Block Three
AEROBIC / LUNGE JUMP — Weight
Stand with 1 foot forward in a lunge position and hold a plate in both hand. As you lower into the lunge rotate the weight across the front leg. Push through both feet and jump into a lunge on the other side and simultaneously rotate the weight to the opposite side.
STIFF LEG DEADLIFT – Dumbbells
Stand, feet hip width apart and dumbbells held in both hands. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the weights towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.
PLANK – Bosu
Begin in a plank position on your forearms with your feet on a bosu (dome side up). Draw your navel to spine and create a straight line through the body. Make sure your elbows are beneath your shoulders and maintain neutral spine. Alternately take a foot out to the side with the leg extended.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Group One
PRESS-UP — Swiss Ball
Begin in a press-up position, feet balanced on a swiss ball, hands just wider than shoulder width and arms extended. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower your chest towards the floor. Extend the arms.
BURPEE — Box
Stand with your feet hip width apart. Jump onto the box landing in a squat position. As you jump off, place your hands onto the floor and jump your legs back into a plank position. Jump back to a squat to begin again. Keep the movement fluid and aim to maintain neutral spine throughout.
SQUAT — Kettlebell
Stand feet wide, toes turned out slightly and hold a Kettlebell with both hands. With the arms extended to the floor, bend the knees pressing them outwards into a sumo squat. Extend the legs and raise the kettlebell up to your chest with your elbows raised.
Block Two
LUNGE – Box / Dumbbells
Stand in a lunge position with the front foot raised onto a box and dumbbells held in both hands. Lower into a lunge until the back knee is just off the floor. Keep the chest lifted and pelvis slightly tucked under so you do not over arch the lower back. Straighten the legs.
LEG RAISES — Foam Roller
Lie with your spine along a foam roller and raise your legs with the knees bent. Use your fingertips for support as you engage your core, maintain neutral spine and extend the legs towards the floor on the inhale. Do not allow the lower back to over arch. Exhale as you raise the legs.
SHOULDER PRESS — Kettlebell
Stand with a wide stance and hold a kettlebell in 1 hand at shoulder height. Perform a deep squat and as you extend the legs, press the bell overhead. Do not over arch the lower back and keep the chest open as you lower the bell.
Block Three
HAMSTRING CURL — Swiss Ball
Lie on your back with 1 foot on a swiss ball (leg extended) and the other raised above you. Lift your hips and place your arms by your side for support. Bend the knee as you roll the ball towards you, do not allow the hips to lower. Extend the leg.
CHEST PRESS — Bench / Dumbbells
Lie on a flat bench and hold dumbbells with your arms fully extended in a vertical line. Lower the dumbbells towards your chest by bending your elbows, allowing the elbows to flare out to the sides. Press back to full extension.
PULLOVER — Swiss Ball / Dumbbell
Support your head and shoulders on a swiss ball, raise your hips and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you on the inhale. Keep the arms lengthened and bring the weight back over the body as you exhale. Maintain neutral spine.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine. If you are training at home, take a look at the video and choose a combination of cardio exercises to perform.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 18 | 20 sec | 20 sec |
| Lactic Acid Removal Phase - 12 minutes | ||
| 18 | 20 sec | 20 sec |
| Total Workout Time - 36 minutes | ||
SPRINT PHASE
This video shows examples of cardio exercises to use when performing the sprint phase of your interval training. Choose one thats suits your level.
REST PHASE
This is the recovery phase. Choose from marching on the spot, an easy jog or a combination of the two.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.