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 concept is called Circuits. Perform 7 exercises back to back (15 reps), with minimal rest between each exercise. This constitutes a set, at the end of the set rest for 2.5 mins. Perform 5 sets in total. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – CIRCUITS
| Exercises in each set | 7 |
| Reps | 15 |
| Sets | 5 |
| Rest between sets | 2.5 min |
Before commencing your workout click here for technique advice on some of the big exercises.
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.
CHEST PRESS — TRX
Start in a press-up position with the TRX attached behind you. Take your weight onto your toes and walk your feet further underneath you to make the exercise more challenging. Maintain core stability and bend the arms lowering yourself into the press-up, keeping the hand position still, then extend the arms.
SHOULDER PRESS — Dumbbells
Stand feet hip width apart and hold dumbbells to your shoulders. Alternately lunge forward and as you step back together press the opposite dumbbell over head. Lower the dumbbell to your shoulder as you step forward into the next lunge, keep the movement continuous.
PLANK — TRX
Suspend your feet in a TRX and place your weight onto your hands. Engage your core and create a straight line through the body. Raise your hips slightly and alternately draw a knee to chest.
LUNGE — TRX
Stand facing the TRX and hold both handles. Take one leg behind you and bend your supporting leg to a backward lunge position keeping the back foot off the ground. Push through the front leg and hop. Pull slightly with the arms to help the movement.
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 — Dumbbells
Stand with your feet shoulder width apart and dumbbells in each hand, held to the shoulders. Squat and push through the feet into a high jump, land back into a squat position and continue the movement.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
LUNGE — Bench / Dumbbells
Stand on 1 leg with the opposite foot placed onto a bench behind you with the knee flexed. Hold dumbbells to your side. Bend the supporting leg and lower the body, keeping the torso upright. Maintain ankle and knee alignment. Extend the supporting leg.
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.
BURPEE — Bosu
Stand with the bosu raised overhead. As you begin the exercise lower the bosu to the ground, dome side down and jump the legs back, hip width apart, into a full press-up. Jumps the legs back and raise the Bosu overhead. Try not to round the lower back.
SQUAT — Kettlebell
Stand feet shoulder width apart and hold a kettlebell in both hands to your chest. Perform a deep squat with your weight placed into your heels. As you straighten the legs, extend the bell overhead maintaining neutral spine.
STATIC JACK — Medicine Ball
Sit upright with your knees bent then lean the body backwards and raise the feet off the floor. Hold a medicine ball in both hands with the arms slightly bent and engage the core. Rotate the torso taking the ball side to side, keep the chest lifted and navel drawn to spine.
AEROBIC / SQUAT JUMP
Begin in a plank position on your hands, jump your legs forwards into a deep squat and raise the arms raised in front of you. Place the hands to the floor and jump back to plank. Keep the movement fluid and continuous.
SWING — 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 up to shoulder height, do not lift with the arms. Keep the core engaged.
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 |
| 14 | 25 sec | 35 sec |
| Lactic Acid Removal Phase - 12 minutes | ||
| 14 | 25 sec | 35 sec |
| Total Workout Time - 40 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.