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.
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.
| 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
RESISTANCE WORKOUT ONE
This concept is called Circuits. Perform 7 exercises back to back (12 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 | 12 |
| Sets | 5 |
| Rest between sets | 2.5 min |
Before commencing your workout click here for technique advice on some of the big exercises.
LUNGE — Dumbbells
Stand with your feet hip width apart and hold dumbbells in each hand. Lunge forwards keeping the body in an upright position, then take the same leg straight back behind you into a backwards lunge. Continue the movement.
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.
PRESS-UP — Dumbbells
Begin in a press-up position, hands on dumbbells placed just wider than shoulder width and angled inwards slightly. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower as far as possible maintaining your position. Extend the arms.
QUAD SQUATS — Dumbbells
Stand with your feet close together and heels raised onto a plate. Hold dumbbells to your shoulders and lower into a squat. Take the squat as deep as possible keeping your chest lifted. Allow the knees to come slightly forward of the toes.
AEROBIC / PLANK
Place your weight onto your hands and toes, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders and maintain neutral spine. Jump the legs apart and together.
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.
AEROBIC / LUNGE JUMP
Begin with your feet shoulder width apart. Jump and land into a squat, push through the feet, use the momentum of the arms and jump into a lunge with the right foot forward and then the left. Keep the movement continuous.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
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. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.
PIKE — Swiss Ball
Begin in a hand plank position with your feet balanced on a swiss ball. Engage your core, draw your knees to chest and roll the ball inwards. Extend the legs as the ball rolls outwards until the body is in a straight line. To make the exercise easier place the ball on the ankles or shins.
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.
ROW — Bench / Dumbbell
SPlace 1 hand on a bench and hold a dumbbell in the other. Take the legs back into a plank position so the body is in a straight line from head to toe. Use your core to maintain stability. Begin with the arm extended towards the floor then bend the elbow and pull into a row. Keep the elbow close to the body and extend the arm.
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.
LATERAL FLEXION — Dumbbell
Stand feet shoulder width apart and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.
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.
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 |
| 8 | 30 sec | 30 sec |
| Lactic Acid Removal Phase - 18 minutes | ||
| 8 | 30 sec | 30 sec |
| Total Workout Time - 34 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.