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 — Dumbbells
Stand feet shoulder width apart and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor as you extend the legs. Make sure your knees track inline with your toes.
ROW — Dumbbells
Begin in a plank position with your hands placed onto dumbbells and arms extended. Engage your core to maintain stability and alternately pull into a single arm row. Make sure your wrists are placed directly under your shoulders and do not rotate the hips.
PRESS-UP
Begin in a press-up position, hands just wider than shoulder width and arms extended. As you bend the arms, raise your right knee and place it on top of your right elbow. Turn your head to the same direction. Extend the arms as you place feet together and repeat with the left.
Block Two
LATERAL FLEXION — Dumbbell
Stand feet shoulder width apart and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Alternately lunge forwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Keep the body in an upright position.
DEADLIFT — Kettlebell
Stand feet shoulder width apart with a kettlebell placed between the feet. Bend the knees, maintain neutral spine and perform a deadlift. Place the kettlebell back onto the ground, hands onto the floor in front of you and jump the legs back into a plank position. Jump in and repeat.
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 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.
PLANK
Place your weight onto your forearms and toes, raise the body. Engage your core and create a straight line from head to feet. Alternately push up onto your hands and lower back onto your forearms. As you push up the hands should replace to position of the elbows.
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
Hop as high as possible then place your hands onto the floor and hop backwards extending your body into a plank position. Hop back towards your hands and begin again. Stay on the same leg throughout and keep the movement as fluid as possible.
SQUAT — Wall / Swiss Ball / Dumbbells
Lean your lower back onto a swiss ball positioned against a wall. Place your feet hip width apart, slightly forward of your body and hold a dumbbell in each hand. Lower into a squat until your thighs are parallel to the floor, keep the chest lifted. Extend the legs.
Block Two
LUNGE — Dumbbells
Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold dumbbells to the shoulders. Lower into a lunge position until the back knee is just off the floor and both knees are at right angles. Push through both feet, jump and land in the same position, continue.
LEG RAISES
Lie on your back with your legs raised to the ceiling. Engage your core, maintain neutral spine and lower the legs towards the floor on the inhale. Do not allow the lower back to over arch and keep the legs as straight as possible. Exhale as you raise the legs.
SHOULDER PRESS — Kettlebell
Stand feet slightly wider than shoulder width and hold a kettlebell in 1 hand. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell then flex the elbow bringing the bell to your shoulder. Perform a deep squat then press the weight overhead and begin the next swing.
Block Three
HAMSTRING CURL — Swiss Ball
Lie on your back with your legs straight, feet on a swiss ball, hips lifted and arms raised arms above you. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.
CHEST PRESS — Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Inhale as you bend the arms bringing the hands towards the shoulders with your elbows flared to the side and exhale as you extend.
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 |
| 20 | 15 sec | 15 sec |
| Lactic Acid Removal Phase - 18 minutes | ||
| 20 | 15 sec | 15 sec |
| Total Workout Time - 38 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.