ANNA-EXERCISE MONTH 2

 

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 Cardio
Day 3 Cardio Day 17 Workout Two
Day 4 Cardio Day 18 Cardio
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 Cardio
Day 9 Cardio Day 23 Workout Two
Day 10 Cardio Day 24 Cardio
Day 11 Workout Two Day 25 Workout One
Day 12 Cardio Day 26 Cardio
Day 13 Workout One 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

There are 9 exercises in your workout. Perform 15 reps of each exercise back to back to complete a set. Perform 5 sets in total, rest for 2 minutes in between sets. Record the length of time it takes to complete each set and aim to beat your best time in subsequent sets. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 

 

 

EXERCISE CONCEPT – TIMED

Exercises in each set 9
Reps 10
Sets 4
Rest between sets 3 mins
 

 

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

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.

 

SQUAT — 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. Perform a deep squat, then press the weight overhead and begin the next swing.

 

DEADLIFT — Dumbbells

Stand feet shoulder width apart and hold a dumbbell in each hand. Hinge at the hips, bend the knees and lower the dumbbell towards the floor. Do not let the lower back round, maintain neutral spine. Engage your glutes, push the feet into the ground and you straighten your legs.

 

PLANK

Lie on your side and place your weight onto your forearm with your shoulder directly over your elbow. Stack your feet, draw your navel to spine then continuously raise and lower the hips.

 

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.

 

PRESS UP

Begin standing, feet hip width apart. Take a long step backwards and place your hands either side of your front foot, take the other leg back to join feet and perform a press-up. Step the foot back in between the hands then step the other leg in to join feet and stand tall. Alternate legs.

 

CRUNCH – Swiss Ball / Dumbbell

Lie with your back extended over a swiss ball and hold a dumbbell to your chest. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control. The further back over the ball the harder the exercise.

 

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 across your chest. Bend the knee as you roll the ball towards you, do not allow the hips to lower. Extend the leg.

 

AEROBIC / POWER SKIP

Hop as high as possible bringing your arms forward to help the movement, land and take the raised leg behind you into a long lunge position and place your hands to the floor either side of your front foot. Keep the movement continuous and high energy.

 

RESISTANCE WORKOUT TWO

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

LUNGE — Kettlebell

Hold the kettlebell in 1 hand and swing it backwards, simultaneously take the same leg back into a lunge. As the bell swings forwards to shoulder height step together, change hands and repeat the movement to the other side. Be aware of knocking the knees with the kettlebell.

 

PRESS-UP

Begin standing. Bend your knees, reach to the floor and walk forward onto your hands. Perform a press-up and walk your hands back to your feet with the knees bent. Stand upright.

 

DEADLIFT — Dumbbell

Stand feet shoulder width apart, hold a dumbbell in one hand in front of you. Hinge at the hips, bend the knees and lower the dumbbell towards the floor. Do not let the lower back round, maintain neutral spine. Engage glutes, push the feet into the ground and you straighten the legs.

 

HIP THRUST — Swiss Ball / Dumbbell

Support your head and shoulders on a swiss ball 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.

 

LEG RAISES

Lie on your back with your legs raised to the ceiling. Engage your core, maintain neutral spine and lower the legs towards the floor on the inhale. Do not allow the lower back to over arch and keep the legs as straight as possible. Exhale as you raise the legs.

 

ROW — Block / Dumbbell

Perform a plank on 1 hand (placed onto a block) and hold a dumbbell in the other. Engage your core to maintain stability and pull into a single arm row. Allow the body to rotate and raise the elbow. Make sure your wrist is placed directly under your shoulder.

 

AEROBIC / SQUAT JUMP DRILL

Stand feet shoulder width apart. Squat and jump forwards, traveling as far forwards as possible. Take 2 smaller jumps backwards and repeat.

 

CRUNCH

Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.

 

AEROBIC / ICE SKATERS

Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch the touch the floor with the opposite hand the supporting leg. The movement should be continuous and fast pace.

 

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
14 25 sec 35 sec
Lactic Acid Removal Phase - 12 minutes
14 25 sec 35 sec
Total Workout Time - 40 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. 

Stretch_Glute.png

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.
 

Stretch_Abs.png

ABDOMINALS

Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body. 

Stretch_Hip_Flexor.png

HIP FLEXOR

In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward. 
 

Stretch_Quad.png

QUADS

Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together. 

Stretch_Hamstring.png

HAMSTRINGS & CALF

Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.

Stretch_Calf.png

CALF

Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position. 

Stretch_Lateral.png

LATERAL

Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.

Stretch_Upper_Back.png

UPPER BACK

Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
 

Stretch_Chest.png

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. 

Stretch_Tricep.png

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. 

ANNA-EXERCISE MONTH 1

 EXERCISE / BODY-TYPE INFO

You are an Endomorph on a fat loss programme. Fortunately your body-type can maintain muscle due to having a high percentage of fast twitch muscle fibre. This muscle mass keeps your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.

Generally Endomorphs have a slower metabolism, which makes it harder to lose fat. Therefore the majority of your exercise plan consists of cardio training rather than resistance. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.

The type of movement you will be performing on a fat loss programme will consist of compound exercises. These are big movements which use lots of muscles at once therefore burning more calories, speeding up your metabolism and creating the correct hormonal response (boosting growth hormone and testosterone) We also keep the tempo and intensity of your workout higher and the rest periods shorter than any other goal, for the same reasons as previously mentioned. As an Endomorph you will be working at a higher rep range than any other body-type, you will have less rest periods and your cardio workouts will be longer in duration.

At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a fat loss goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.

 

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.

 

 
Cardio Cardio Day 15 Cardio
Day 2 Workout One Day 16 Cardio
Day 3 Cardio Day 17 Workout Two
Day 4 Cardio Day 18 Cardio
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 Cardio
Day 9 Cardio Day 23 Workout Two
Day 10 Cardio Day 24 Cardio
Day 11 Workout Two Day 25 Workout One
Day 12 Cardio Day 26 Cardio
Day 13 Workout One 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

Perform 2 exercises at high intensity for 20 seconds each, with a 10 seconds rest between each exercises. This round is repeated 6 times without stopping. This completes a set. Your programme consists of 5 sets. Rest for 2.5 minutes in between each set. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 

 

 

EXERCISE CONCEPT – 20/10

Exercises in each set 2
Duration of exercise 20 sec
Rest between exercise 10 sec
Rounds 5
Sets 6
Rest between sets 2.5 min
 

 

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

Round One

CLEAN AND PRESS — Kettlebell

Take a shoulder width stance and hold a kettlebell 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 bell by extending the legs and as the bell passes the knees extend at the ankles, knees, and hips forcefully, similar to a jumping motion. Use the momentum to lift the bell 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 bell to the shoulder and press overhead. Lower under control.

 

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.

 

Round Two

SQUAT — Dumbbells

Stand with your feet shoulder width apart and dumbbells in each hand, held to the shoulders. Squat and push through the feet into a high jump, land back into a squat position and continue the movement.

 

AEROBIC / DONKEY KICKS

Begin crouched down then rock the body forward, push through your feet and take your weight onto your hands into a half handstand. Kick out with your feet, extend the legs then return to the starting position.

 

Round Three

ROW – Band

Stand in a slight squat position with your shoulders retracted, arms extended and hold the band at chest height. Pull the band towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms.

 

SWING — 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 up to shoulder height, do not lift with the arms. Keep the core engaged.

 

Round Four

OBLIQUES – Swiss Ball / Dumbbell

Begin with your head and shoulders on a swiss ball and hold a dumbbell overhead in both hands. Keep the arms extended as you lower the dumbbell to one side allowing the body to rotate with it. Draw it back to centre and repeat to the other side.

 

PULL OVER – Swiss Ball / Dumbbell

Support your head and shoulders on a swiss ball, raise your hips and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you on the inhale. Keep the arms lengthened and bring the weight back over the body as you exhale. Maintain neutral spine.

 

Round five

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 / PLANK

Begin in a plank position on your forearms and toes, draw your navel to spine and create a straight line through the body. Make sure your elbows are beneath your shoulders and maintain neutral spine. Jump the legs apart and together.

 

RESISTANCE WORKOUT TWO

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

Round One

LUNGE – Dumbbells

Stand with your feet together and dumbbells in each hand, held to the shoulders. Step laterally into a side lunge, keep the heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Step together and repeat to the same side.

 

ROW — Block / Dumbbell

Perform a plank on 1 hand (placed onto a block) and hold a dumbbell in the other. Engage your core to maintain stability and pull into a single arm row. Make sure your wrist is placed directly under your shoulder and do not rotate the hips.

 

Round Two

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.

 

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. As you bend the arms, raise your right knee and place it on top of your right elbow. Turn your head to the same direction. Extend the arms as you place feet together and repeat with the left.

 

Round Three

BACK EXTENSION

Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Lower the body.

 

LUNGE — Dumbbells

Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold dumbbells to the shoulders. Lower into a lunge position until the back knee is just off the floor and both knees are at right angles. Push through both feet, jump and land in the same position, continue.

 

Round Four

JACKS

Sit upright, maintain neutral spine and raise the legs with the knees bent. Lean the body backwards slightly and lift the chest. With the arms extended in front of you, lower the torso to the floor and extend the legs until they are in inch off the floor. Return to the starting position, shoulder back, chest lifted.

 

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.

 

Round five

DEADLIFT — Kettlebell

Stand feet shoulder width apart with a kettlebell placed between the feet. Bend the knees, maintain neutral spine and perform a deadlift. Place the kettlebell back onto the ground, hands onto the floor in front of you and jump the legs back into a plank position. Jump in and repeat.

 

OBLIQUE CRUNCH – Swiss Ball / Dumbbell

Lie with your back over a swiss ball and hold a weight to your chest. Draw your navel to spine as you curl up and rotate. Lower under control then curl and rotate to the same side. The further back over the ball the harder the exercise.

 

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
14 20 sec 40 sec
Lactic Acid Removal Phase - 10 minutes
14 20 sec 40 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.

 

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. 

Stretch_Glute.png

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.
 

Stretch_Abs.png

ABDOMINALS

Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body. 

Stretch_Hip_Flexor.png

HIP FLEXOR

In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward. 
 

Stretch_Quad.png

QUADS

Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together. 

Stretch_Hamstring.png

HAMSTRINGS & CALF

Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.

Stretch_Calf.png

CALF

Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position. 

Stretch_Lateral.png

LATERAL

Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.

Stretch_Upper_Back.png

UPPER BACK

Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
 

Stretch_Chest.png

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. 

Stretch_Tricep.png

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.