Below is our recommended order and number of workouts for you to perform over the course of a month. Try to stick as close to this as possible. Always keep the order of the workouts the same even if the frequency changes. 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 Cardio Day 19 Cardio
Day 6 Workout One Day 20 Workout One
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 Cardio Day 26 Cardio
Day 13 Workout Two Day 27 Workout Two
Day 14 Rest Day 28 Rest


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.


This concept has a descending rep range. You will perform 2 exercises back to back with 12 reps of each exercise, followed immediately by the same 2 exercises with 10 reps, followed immediately with the same 2 exercises with 8 reps. This completes a set. Rest for 3 minutes then repeat the same set again. Rest for 3 minutes then move to the next group of 2 exercises. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 


Exercises in each set 2
Reps 12 / 10 / 8
Number of sets 4 sets (perform each set twice through)
Total sets 8
Rest between sets 3 mins


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

Set One

CHEST PRESS — Bench / Barbell

Lie on an decline bench with your arms fully extended and the barbell pressed up in a vertical line. Lower the barbell to your chest by bending your elbows, allowing them to flare out to the sides. When the barbell touches your chest press it back to full extension.


SQUAT — Barbell

Stand with your feet wide, toes turned out slightly and hold a barbell in front of you. Bend the knees pressing them outwards into a sumo squat. Push your heels into the floor and extend your legs. Maintain neutral spine throughout.


Set Two

LUNGE — Barbell

Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold a barbell on your shoulders. 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. Straightly the legs.



Stand feet hip width apart and hold dumbbells with palms facing forward and arms bent at 90 degree angles. Extend the weights overhead without over arching the back. Lower to 90 degrees and bring your forearms together in front of you. Open the arms and chest.


Set Three

CHEST FLY — Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball, raise your hips and squeeze your glutes. Hold the dumbbells above you with slight elbow flexion. Inhale as you open 1 arm out to the side until it is parallel with the torso. Exhale as you raise the dumbbell. Alternate sides and use your core to stabilise the body.



Stand with your feet hip width apart. Hold a dumbbell in each hand and raise them laterally to shoulder height with slight elbow flexion. Lower under control.


Set Four

TRICEP PRESS — Bench / Barbell

Lie on a flat bench and with a narrow grip hold a barbell above. Lower the bar towards your chest keeping your elbows in close to your body and shoulders pressing down. Maintain neutral spine and push the bar away as you extend the arms.


CALF PUSH — Leg Press Machine

Sit upright on the leg press machine with your toes placed on the bottom of the platform. Keep the legs straight but do not lock the knees. Flex the feet bringing the toes towards you then push through the balls of the feet and press away.



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

Set One

ROW — Barbell / Triangle

Wedge 1 end of a barbell against a stable surface and place a weight on the other end. Use a triangle attachment to hold the bar and stand with your feet placed either side. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull into a row position, elbows close to the body. Extend the arms.



Stand feet hip width apart and hold a barbell on your shoulders. With your weight placed into your heels hinge forwards from the hips, simultaneously flex the knees slightly. Lower the torso as far as possible whilst maintaining neutral spine, do not let the lower back round. Engage the glues and stand upright.


Set Two

CHINS — Pull-up Bar

Hang from a pull-up bar with a close underhand grip. Retract the shoulders and pull yourself up until your chin is over the bar. Slowly lower the body with control.



Stand and hold a barbell in front of you with a narrow overhand grip. Raise the bar up to your chest leading the movement with your elbows, keep the shoulder pressing down as much as possible. Lower the bar.


Set Three

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.


LEG RAISES — Bench / Dumbbell

Lie on a flat bench with your legs raised and a dumbbell held between the feet. Hold onto the bench beside your head, engage your core and inhale as you lower your legs. Take the legs below the level of the bench with slight knee flexion. Exhale as you bring your legs back over head and raise your hips.


Set Four

BICEP CURL — Bench / Dumbbells

Sit on an incline bench and hold a dumbbell in each hand. Begin with the arms extended towards to floor, and as you bend the arms maintain the positions of the elbows, keeping them slightly behind the line of the body. Bring the weights to the shoulders then lower under control.



Stand side on to a chest height cable, feet shoulder width apart. Hold the handle close to the body in both hands, elbows flexed. Engage your core and rotate the torso, pulling the cable across the body in a smooth motion. Maintain elbow flexion. Return under control.



The cardio workout is split into 3 sections: Pre-Intervals, the lactic acid removal phase and Post-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.

Pre-Intervals – 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. When using a treadmill you may actually jump off the machine during the rest phase as it takes too long to slow down, therefore your rest phase may be a complete rest.

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. 

Post-Intervals – perform the intervals again with the same format as the first section. Enjoy!




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



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



Hold each position for 1 minute and increase the length of time on particularly tight muscles.


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. 


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. 


Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.


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


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


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


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


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


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


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


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. 


Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised. 


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.