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 | Workout Two |
| Day 3 | Cardio | Day 17 | Cardio |
| Day 4 | Rest | Day 18 | Rest |
| 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 | Workout Two |
| Day 9 | Cardio | Day 23 | Cardio |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two | 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 programme consists of 9 exercises performed consecutively for 45 seconds each with 15 seconds to move into the next exercise. This constitutes a set. Rest for 2.45 minutes in between each set. Perform 4 sets in total.
EXERCISE CONCEPT – 45's
| Exercises in each set | 9 |
| Time of each exercise | 45 sec |
| Sets | 4 |
| Rest between sets | 2.45 min |
Before commencing your workout click here for technique advice on some of the big exercises.
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. As you straighten the legs, press the dumbbells overhead. Make sure your knees track inline with your toes.
BACK EXTENSION — Wall / Swiss Ball
Lie forward with your pelvis over a swiss ball with your feet locked against a wall for support. Place your fingertips to your head and engage your core. Contract the glutes and raise your back creating a straight line through the body.
SWING — Kettlebell
Stand feet slightly wider than shoulder width and hold a kettlebell in 1 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 up to shoulder height, do not lift with the arm. Alternate hands at the top of the swing, keep the core engaged.
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.
LUNGE — Dumbbells
Stand with your feet hip width apart and hold dumbbells in each hand. Lunge forwards keeping the body in an upright position, step together and then take the same leg straight back behind you into a backwards lunge. Step together and continue the movement.
PRESS-UP — Bosu
Begin in a press-up position, feet raised on a bosu (dome side up), 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 yourself until your chest is just off the floor. Extend the arms.
BRIDGE — Dumbbell
Lie on your back with your knees bent, feet flat on the floor hip width apart and a dumbbell held on your hips. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.
ROW — Dumbbell
Begin feet hip width apart. Take your weight onto 1 leg and hold a dumbbell in the opposite hand. Hinge at the hip and bring your torso parallel to the floor with slight knee flexion. Pull with the arm to perform a single arm row, elbow close to your body. Stand upright to join the legs.
AEROBIC / SQUAT THRUST — Bosu
Place your weight onto your hands with your feet on a bosu (dome side up). Begin with the body extended and shoulders over the wrists. Alternately draw a knee towards your chest, springing from 1 foot to the other. Keep the movement continuous and core engaged.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
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.
PRESS-UP
Begin standing. Bend your knees, reach to the floor and walk forward onto your hands. Perform a press-up and walk your hands back to your feet with the knees bent. Stand upright.
LUNGE — Dumbbells
Stand on 1 leg, hold dumbbells above you, arms extended. Bring the dumbbells to your shoulders as you step laterally into a side lunge. Heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Push back to a single leg balance, extend arms.
JACKS
Sit upright, maintain neutral spine and raise the legs with the knees bent. Lean the body backwards slightly and lift the chest. With the arms extended in front of you, lower the torso to the floor and extend the legs until they are in inch off the floor. Return to the starting position, shoulder back, chest lifted.
AEROBIC / BURPEE
Stand with your feet hip width apart. Jump as high as possible and simultaneously turn 180 degrees. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.
DEADLIFT — Kettlebell
Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of the kettlebell in both hands. Perform a deadlift by pressing the feet into the ground and straightening the legs. Do not let the lower back round, maintain neutral spine. Lower under control.
SWING — Kettlebell
Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. Squat and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arms. Keep the core engaged.
CHEST FLY — Swiss Ball / Dumbbells
Support your upper back on a swiss ball and lower your hips towards the floor. Hold the dumbbells above you with slight elbow flexion. Inhale as you open the arms out to the side until they are parallel with the torso. Exhale as you raise the dumbbells. Use your core to stabilise the body.
AEROBIC / ICE SKATERS
Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch the touch the floor with the opposite hand the supporting leg. The movement should be continuous and fast pace.
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 | 35 sec | 35 sec |
| Lactic Acid Removal Phase - 15minutes | ||
| 15 | 35 sec | 35 sec |
| Total Workout Time - 50 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.