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 is called Resistance & Intervals as it combines the 2 styles of training. There are 6 compound exercises in your workout, perform 15 reps of each exercise (with no rest in between) and follow this immediately with 6 minutes of Intervals. You can use any piece of cardio equipment for the intervals such as the cross trainer, treadmill, rower, bike or skipping rope. The 6 intervals consist of a 20 second sprint phase performed at 100% (highest intensity possible), followed by a 20 second rest phase at a low intensity to recover. Once you have completed 6 minutes of intervals, rest for 3 minutes before commencing the next round. Complete 4 rounds in total. Remember to keep the weights heavy and challenging to elicit the correct metabolic and hormonal response.
EXERCISE CONCEPT – RESISTANCE & INTERVALS
| No. of exercises | 6 |
| Reps | 15 |
| No. of intervals | 6 |
| Interval breakdown | 20 sec high intensity / 20 sec recovery |
| Rest between rounds | 3 mins |
| Rounds | 4 |
Before commencing your workout click here for technique advice on some of the big exercises.
LUNGE — Kettlebell
Hold the kettlebell in 1 hand and swing it backwards, simultaneously take the same leg back into a lunge. As the bell swings forwards to shoulder height step together, change hands and repeat the movement to the other side. Be aware of knocking the knees with the kettlebell.
CHEST PRESS — Swiss Ball / Dumbbell
Support your head and shoulders on a swiss ball and raise your hips. Hold a dumbbell in 1 hand and lower it towards the shoulder. As you exhale extend the arm above you and rotate your body bringing yourself up onto the opposite shoulder. Inhale as you lower.
STIFF LEG DEAD LIFT — Dumbbell
Stand on 1 leg and hold a dumbbell in the opposite hand. Place your weight into the heel as you hinge forward from the hip, bend the supporting leg slightly and lower the dumbbell towards the floor. Allow the free leg to move backwards. Only go to the point where you can maintain neutral spine, do not round the lower back. Straighten the leg as you stand upright.
ROW — Dumbbell
Begin in a long lunge position with the back leg extended, and hold a dumbbell in the opposite hand to front leg. Lean your torso forwards creating a straight line from head to toe. Bend the elbow and pull into a row. Keep the elbow close to the body then extend the arm.
SQUAT — Bosu / Dumbbells
Stand on a bosu (flat side up) and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain your balance. Make sure your knees track inline with your toes.
PLANK – Bench / Swiss Ball
Begin in a plank position with your elbows on a bench and feet raised on a swiss ball. Engage your core, maintain neutral spine and raise your hips upwards as high as possible. Keep the legs straight and slowly lower back to the plank position.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
STEP-UP — Box / Dumbbells
Stand holding the dumbbells to your side. Step up onto a high box or bench, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control and step back into a deep lunge.
LAT PULL — Cable
Perform a plank on your forearms. Without shifting your bodyweight take hold of a low cable in 1 hand. The cable should be positioned forward of your head. Begin with the arm extended and pull, bringing your elbow into your side. Maintain neutral spine throughout.
PRESS-UP — Bosu
Begin in a press-up position, hands on a bosu (flat side up) and arms extended. Perform a press-up and push away forcefully using the momentum to lift the bosu off the floor in between repetitions. Maintain core stability.
CLEAN SQUAT AND PRESS — Kettlebell
Take a shoulder width stance and hold a kettlebell in 1 hand with the arm extended to the floor in front of you. Bend the knees and hinge from the hips with a neutral spine. Lift the bell by extending the legs and as the bell passes the knees extend at the ankles, knees, and hips forcefully, similar to a jumping motion. Use the momentum to lift the bell as high as possible in a straight line close to the body with the elbow out. At the height of this movement your feet should clear the floor. Bring the bell to the shoulder and perform a deep squat. Keep the torso erect, stand up and press the bell overhead. Lower under control.
SQUAT — Kettlebell
Stand with your feet wide, toes turned out slightly and hold a kettlebell in both hands. Bend the knees pressing them outwards into a sumo squat. Push your heels into the floor and extend your legs. Maintain neutral spine throughout.
CRUNCH — Bosu
Lie with your back over a bosu (dome side up), hands to your head and 1 leg extended. Curl up into a crunch, keeping a slight gap under the chin and simultaneously raise the knee towards the nose. Lower the body as you extend the leg.
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 |
| 12 | 40 sec | 20 sec |
| Lactic Acid Removal Phase - 12 minutes | ||
| 12 | 40 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.