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 has a descending rep range. You will perform 3 exercises back to back with 15 reps of each exercise, followed immediately by the same 3 exercises with 12 reps, followed immediately with the same 3 exercises with 10 reps. This completes a set. Rest for 2.45 minutes then repeat the same set again. Rest for 2.45 minutes then move to the next block 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 | 15 / 12 / 10 |
| Blocks of exercise | 3 (repeat each block twice) |
| Total sets | 6 |
| Rest between sets | 2.45 mins |
Before commencing your workout click here for technique advice on some of the big exercises.
Block One
STIFF LEG DEAD LIFT — Barbell
Stand holding a barbell with feet hip width apart. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the bar 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.
STRAIGHT ARM PULL DOWN — Cable
Stand facing a high cable and hold a straight bar attachment with both hands. Begin with the arms extended and the bar pressed down to your thighs with the chest lifted. Raise the bar overhead and simultaneously hinge from the hips and bring the body forward maintaining neutral spine. Engage your glutes and stand upright as the you press the bar to your thighs.
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.
Block Two
UPWARDS WOODCHOP — Medicine Ball
Stand with the legs wide and hold a medicine ball with both hands. Side lunge and take the ball towards the foot. Push through the foot and rotate the body taking the ball in an upwards motion across the opposite shoulder. Simultaneously change the weight to the opposite foot.
LUNGE — Dumbbells
Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold dumbbells in both hands. 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. Straighten the legs.
BURPEE
Stand with your feet hip width apart and jump as high as possible. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Perform a press-up. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.
Block Three
PLANK – Bench / Swiss Ball
Begin in a plank position with your elbows on a swiss ball and feet raised on a box/step. Engage your core, maintain neutral spine and extend through the arms rolling the ball forwards and backwards.
ROW — Bench / Dumbbell
Place the same hand as knee onto a bench, other foot on the floor to stabilise and hold a dumbbell in your free hand. Engage your core, draw your shoulders down and maintain neutral spine. Bend your arm and pull the dumbbell towards you into a row. Extend the arm.
HIP THRUST — Bench / Dumbbell
Support your head and shoulders on a box or bench and hold a dumbbell on your hips, with the hips lifted. Allow your bottom to lower towards the floor, your head and shoulders will lift slightly as there should be no arching of the upper back. Contract the glutes and raise the hips.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Group One
AEROBIC / LUNGE JUMP
Begin with 1 foot forward in a lunge position, lean the body over the front leg and touch the floor with the opposite hand. Push through both feet and jump laterally changing legs and touch the floor with the other hand. Keep the movement continuous.
SQAUT — Bosu
Stand with your feet hip width apart. Jump onto the bosu (dome side up) and land in a squat position. Jump backwards off the bosu into a squat and begin again. Keep the movement fluid and aim to maintain neutral spine throughout.
LAT PULL-DOWN — Machine
Sit on the lat pull down machine with a close underhand grip. Retract the shoulders, lean the torso backwards an inch and pull the bar towards your breastbone. Keep the chest lifted and core engaged. Raise the bar with control.
Block Two
AEROBIC / PLANK
Place your weight onto your hands and toes and extend the body into a hand plank position. Engage the core, rotate the body and take 1 hand to the ceiling. Alternate side keeping the temp fast.
CHEST PRESS — Bosu / Dumbbells
Support your head and shoulders on a bosu and raise your hips with the glutes contracted. Hold dumbbells above you with the arms extended. Lower the dumbbells bringing the hands towards the shoulders with the elbows flared out to the side and simultaneously lower the hips. Extend the arms and raise the hips.
LUNGE — Bosu / Dumbbells
Stand in a lunge position with the front foot on a bosu (flat side up). Hold dumbbells in both hands. Lower 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.
Block Three
SIT-UP – Dumbbells
Lie on the floor and hold dumbbells with your arms extended above you. Perform a full sit-up with the legs straight and arms reaching to the ceiling the whole time, do not allow the arms to fall forwards. Slowly lower reversing the movement.
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 — Dumbbells
Stand feet hip width apart and hold a dumbbell in each hand. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow flared to the side. Extend the arms.
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 | 20 sec | 20 sec |
| Lactic Acid Removal Phase - 15 minutes | ||
| 15 | 20 sec | 20 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.