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 | Workout One | Day 15 | Workout One |
| Day 2 | Cardio | Day 16 | Cardio |
| Day 3 | Workout Two | Day 17 | Workout Two |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout One | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout two | Day 22 | Workout two |
| Day 9 | Cardio | Day 23 | Cardio |
| Day 10 | Workout one | Day 24 | Workout one |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Workout two | Day 26 | Workout two |
| Day 13 | Cardio | 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 12 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 | 12 |
| 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 — Barbell
Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold a barbell on your shoulders. Lower into a lunge position 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. Straightly the legs.
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.
STIFF LEG DEADLIFT – Dumbbells
Stand, feet hip width apart and dumbbells held in both hands. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the weights towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.
PRESS-UP — Bosu
Begin holding a bosu at chest height in both hands. Bend the knees and place it on the floor in front of you (flat side up). Bounce it forward twice so the body is extended and perform a press-up holding the bosu. Jump the feet forward to squat position and place the bosu on the floor to continue.
JACKS
Lie on the floor with the arms extended overhead. Raise the upper and lower body reaching the hands towards the toes. Keep the back neutral, the chest lifted and the legs as straight as possible. Lower under control.
CLEAN SQUAT AND PRESS
Take a shoulder width stance and hold a dumbbell 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 dumbbell by extending the legs and as the dumbbell passes the knees extend at the ankles, knees, and hips forcefully, similar to a jumping motion. Use the momentum to lift the dumbbell 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 dumbbell to the shoulder and perform a deep squat. Keep the torso erect, stand up and press the dumbbell overhead. Lower under control.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
STEP-UP – Box / Dumbbells
Stand holding dumbbells to your side, with 1 foot placed onto a high box or bench. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control maintaining neutral spine.
DEADLIFT — Barbell
Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of a barbell with a wide grip. 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.
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.
PIKE — Swiss Ball
Begin in a hand plank position with your feet balanced on a swiss ball and core engaged. Lift your hips as high as possible keeping the legs straight and roll the ball inwards. Extend the legs as the ball rolls outwards until the body is in a straight line.
SHOULDER PRESS — Kettlebell
Stand with a wide stance and hold a kettlebell in 1 hand at shoulder height. Perform a deep squat and as you extend the legs, press the bell overhead. Do not over arch the lower back and keep the chest open as you lower the bell.
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.
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 | 30 sec | 30 sec |
| Lactic Acid Removal Phase - 14 minutes | ||
| 12 | 30 sec | 30 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.
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.