BODY-TYPE EXERCISE / INFO

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.

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

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EXERCISE CONCEPT –

Exercises in each set	0
Reps	0
Sets	0
Rest between sets	0 mins

Before commencing your workout click here for technique advice on some of the big exercises.

CHEST PRESS – Swiss Ball / Dumbbells

RESISTANCE WORKOUT TWO

Perform this workout with the same exercise concept as workout one.

CHEST PRESS – Swiss Ball / Dumbbells

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CHEST PRESS – Swiss Ball / Dumbbells

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.

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
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Lactic Acid Removal Phase - 00 minutes
00	00	00
Total Workout Time - 00 minutes

CARDIO EQUIPMENT

This video shows examples of cardio equipment to use when perform your interval training.

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.

Day 1		Day 15
Day 2		Day 16
Day 3		Day 17
Day 4		Day 18
Day 5		Day 19
Day 6		Day 20
Day 7		Day 21
Day 8		Day 22
Day 9		Day 23
Day 10		Day 24
Day 11		Day 25
Day 12		Day 26
Day 13		Day 27
Day 14		Day 28