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 – Dumbbells
Begin feet together with 1 dumbbells held overhead and the other held at shoulder height. Step laterally into a side lunge with the opposite leg to extended arm. As you lower into the lunge bring the dumbbell to your shoulder. Keep your heels down, push the bottom back and allow the torso to hinge forward slightly from the hips. Step together and repeat to the same side.
CHEST PRESS — Swiss Ball / Dumbbell
Support your upper back on a swiss ball and lower your hips towards the floor. Hold a dumbbell above you with your arm fully extended. Inhale as you bend your arm bringing the hand towards the shoulder with your elbow flared to the side and exhale as you extend.
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.
ROW — Block / Dumbbell
Perform a plank on 1 hand (placed onto a block) and hold a dumbbell in the other. Engage your core to maintain stability and pull into a single arm row. Make sure your wrist is placed directly under your shoulder and do not rotate the hips.
SQUAT — Kettlebell
Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. 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 and bring it to your chest. Perform a deep squat, then press the weight overhead and begin the next swing.
PLANK — Swiss Ball
Begin in a hand plank position with your toes onto a swiss ball, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders and alternately take 1 foot laterally off the ball maintaining balance.
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 / Bosu
Perform a plank on your hands with your feet on top of a bosu (dome side up). 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
Begin standing, feet hip width apart. Take a long step backwards and place your hands either side of your front foot, take the other leg back to join feet and perform a press-up. Step the foot back in between the hands then step the other leg in to join feet and stand tall. Alternate legs.
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 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.
CRUNCH — Wall / Swiss Ball / Dumbbell
Lie with your back extended over a swiss ball. Place your feet onto a wall with the knees bend and hold a dumbbell to your chest. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control.
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 |
| 15 | 25 sec | 25 sec |
| Lactic Acid Removal Phase - 10 minutes | ||
| 15 | 25 sec | 25 sec |
| Total Workout Time - 35 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.