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
This programme This programme consists of 10 exercises performed consecutively for 45 seconds each with 15 seconds to move into the next exercise. This constitutes a set. Rest for 2.5 minutes in between each set. Perform 4 sets in total. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – 45's
| Exercises in each set | 9 |
| Time of each exercise | 45 sec |
| Sets | 4 |
| Rest between sets | 2.5 min |
Before commencing your workout click here for technique advice on some of the big exercises.
CHEST FLY — Swiss Ball / Bosu / Dumbbells
Support your head and shoulders on a swiss ball, balance your feet on a bosu (dome side up) 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.
SQUAT — Bosu / Dumbbells
Stand on a bosu (flat side up) and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain your balance. Make sure your knees track inline with your toes.
DEADLIFT — Kettlebell
Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of the kettlebell in both hands. 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.
PLANK – Bosu
Begin in a plank position on your forearms with your feet on a bosu (dome side up). 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. Alternately take a foot out to the side with the leg extended.
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. Then jump and switch legs landing in a lunge, continue.
PRESS-UP — Bosu
Begin in a press-up position with 1 hand on a bosu (dome side up). Engage your core and keep your body straight. Perform a press-up, then jump the hands laterally across the bosu so the opposite hand is on the top and repeat.
CRUNCH — Bosu
Lie with your back over a bosu (dome side up), hands to your head and 1 leg extended. Curl up into a crunch, keeping a slight gap under the chin and simultaneously raise the knee towards the nose. Lower the body as you extend the leg.
HAMSTRING CURL — Swiss Ball
Lie on your back with your legs straight, feet on a swiss ball and hips raised. Place your arms by your side for support. Turn your toes and knees outwards as you bend your legs and roll the ball towards you, do not allow the hips to lower. Extend the legs.
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 — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.
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.
DEADLIFT — Kettlebell
Perform a kettlebell deadlift. Ensure you hinge from the hips and keep the back in neutral as you lift the bell, do not round the lower back. Place the bell onto the floor, walk out on your hands and lower into a plank position on your forearms. Push back onto your hands and walk them back to the feet.
GLUTES – Swiss Ball
Roll onto the swiss ball so your hands are on the floor directly below your shoulders. Make sure your hips are rested on the centre of the ball. Keeping legs straight lower feet to ground and raise to the ceiling. Perform 10 reps for 10 sets.
LEG RAISES – Swiss Ball
Lie on your back with your legs raised to the ceiling and a swiss ball held between the feet. Engage your core, maintain neutral spine and lower the ball towards the floor. Do not allow the lower back to over arch and keep the legs as straight as possible. Raise the legs.
ROW — Dumbbells
Begin in a plank position with your hands placed onto dumbbells and arms extended. Engage your core to maintain stability and alternately pull into a single arm row. Make sure your wrists are placed directly under your shoulders and do not rotate the hips.
AEROBIC / BURPEE
Stand with your feet hip width apart. Jump as high as possible and tuck your knees to your chest. 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.
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.
AEROBIC / SQUAT THRUST
Place your weight onto your hands and toes. Extend the body in a straight line with the shoulders placed over the wrists. Alternately draw a knee towards your chest, springing from 1 foot to the other. Keep the movement continuous and core engaged.
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 |
| 10 | 40 sec | 20 sec |
| Lactic Acid Removal Phase - 15 minutes | ||
| 10 | 40 sec | 20 sec |
| Total Workout Time - 35 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.