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 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.
STEP UP - Box/Dumbells
Stand holding the dumbbells to your side with 1 foot placed on top of a high box or bench. Step up, alternate legs and step down. Continue the move and do not push off with the underneath leg.
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.
PRESS-UP — Medicine Ball
Begin in a press-up position with 1 hand placed onto a medicine ball. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower the body. Extend the arms and roll the ball to the other hand maintaining core stability, continue.
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Alternately lunge backwards 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 back. Keep the body in an upright position.
LEG RAISES — Bench / Medicine Ball
Lie on a flat bench with your legs raised, knees bent and a ball held between your knees. Engage your core and maintain neutral spine throughout. Lower the feet towards the floor on the inhale and exhale as you raise the legs.
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.
SHOULDER PRESS — 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 and bring it to your chest. Press the weight overhead and begin the next swing.
HORIZONTAL WOODCHOP — Dumbbell
Stand with feet apart and hold a dumbbell in both hands at chest height with the arms extended. Engage your core, keep your arms lengthened and rotate the torso in a smooth motion from side to side.
AEROBIC / BENCH HOPS — Bench
Stand side on to a box or bench and place your hands on the top. Jump the legs over the box, keep the movement fast and continuously, jump side to side.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
SQUAT — TRX
Stand facing the TRX. Hold both handles with the arms straight and lean back slightly. Extend 1 leg out in front of you and perform a single leg squat. Lower as far as possible keeping the chest lifted and arms straight throughout.
PRESS-UP — TRX
Begin in a press-up position, hands just wider than shoulder width and legs suspended in a TRX. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms. Core engaged throughout.
ROW — TRX
Turn the TRX into a single handle. (Info on technique page) Start feet hip width apart, hold the TRX in 1 hand and step forwards so your body is leaning back slightly. Extend the arm and rotate the torso away, then pull into a single arm row and continue the movement to rotate the body towards the TRX
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.
PLANK — TRX
Suspend your feet in a TRX and place your weight onto your hands. Draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders, maintain neutral spine throughout and hold the position.
CHEST FLY — Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold the dumbbells above you with slight elbow flexion. Open the arms out to the side, maintaining elbow flexion, until they are in line with the shoulders. Raise back together.
HAMSTRING CURL - Swiss ball
Lie on your back with your legs straight, feet on a swiss ball, hips lifted and arms crossed to your chest. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.
SIDE DROP — Swiss Ball
Lie on your back, arms extended to the side and both legs raised with a swiss ball held between the ankles. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre. Aim to keep your shoulders in contact with the floor. Alternate sides.
LUNGE — TRX
Stand facing the TRX. Hold both handles with the arms straight and lean back slightly. Raise one leg behind you and bend your supporting leg to a backward lunge position, but do not let the back foot touch the ground. Alternate sides as you push through the supporting leg and laterally spring/hop to the other 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 - 20 minutes | ||
| 12 | 30 sec | 30 sec |
| Total Workout Time - 44 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.