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 One |
| Day 10 | Cardio | Day 24 | Cardio |
| Day 11 | Workout Two | Day 25 | Workout Two |
| 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 concept consists of 4 sets of 3 exercises. In each set the first 2 exercises are heavy power exercises (perform 12 reps of each). The third is a aerobic exercise performed for a length of time rather than a number of reps. Perform 3 rounds and the length of time for the aerobic exercise drops from 1 minute in the first round, to 45 seconds in the second round, to 30 seconds in the final round. The rounds are performed back to back with no rest in between. Once you have completed 3 rounds take a 3 minute rest and then progress to the next set. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – POWER & AEROBIC
| Exercises in each set | 3 |
| Reps for power exercise | 10 |
| Time for aerobic exercise | 1 min / 45 sec / 30 sec |
| Rounds | 3 |
| Sets | 4 |
| Rest between sets | 3 min |
SHOULDER PRESS — Dumbbell
Stand feet shoulder width apart and hold a dumbbell in 1 hand. Perform a squat with the weight between the legs then jump both feet into a lunge, with the opposite foot forward to working arm. As you land in the lunge press the weight overhead then jump back to the starting position.
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 / 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.
Set two
CHEST FLY — Bosu / Dumbbells
Support your head and shoulders on a bosu, raise your hips and squeeze your glutes. Hold the dumbbells above you with slight elbow flexion. Inhale as you open the arms out to the side until they are in line with the shoulders. Exhale as you raise the dumbbells. Use your core to stabilise the body.
CRUNCH — Bosu / Dumbbell
Lie with your back extended over a bosu 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.
AEROBIC / LUNGE JUMP
Begin with 1 foot forward in a lunge position, lean the body over the front leg and touch the floor with the opposite hand. Push through both feet and jump laterally changing legs and touch the floor with the other hand. Keep the movement continuous.
Set three
STIFF LEG DEADLIFT – Dumbbells
Stand, feet hip width apart and dumbbells held in both hands. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the weights towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.
LAT PULL — Cable
Perform a plank on your forearms. Without shifting your bodyweight take hold of a low cable in 1 hand. The cable should be positioned forward of your head. Begin with the arm extended and pull, bringing your elbow into your side. Maintain neutral spine throughout.
AEROBIC / BURPEE — Bosu
Stand with the bosu raised overhead. As you begin the exercise lower the bosu to the ground (flat side up) and jump the legs backwards into a plank position with the feet hip width apart. Jumps the legs forward and raise the Bosu overhead. Try not to round the lower back.
Set four
LEG RAISES — Bosu
Lie with your back over a bosu (dome side up) and hold onto a stable surface behind you. Raise the legs with the knees bent. Engage your core, maintain neutral spine and lower 1 leg towards the floor on the inhale. Do not allow the lower back to over arch. Exhale as you raise and alternate legs.
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.
AEROBIC / SQUAT JUMP
Begin in a plank position on your hands, jump your legs forwards into a deep squat and raise the arms raised in front of you. Place the hands to the floor and jump back to plank. Keep the movement fluid and continuous.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Set 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.
ROW — Cable
Stand in a lunge position and hold a cable (at chest height) in the opposite hand to front leg. With the torso upright perform a lunge with the arm extended then pull into a single arm row as you straighten the legs.
AEROBIC / FROG JUMPS
Jump as high as possible with your feet wide legs turned out. As you land, bend the knees and drop the bottom down towards the floor. Place your hands between your legs in a frog position then push through the feet into the next jump.
Set two
CHEST PRESS — Swiss Ball / Dumbbells
Support your upper back on a swiss ball and lower your hips towards the floor. Hold dumbbells above you with your arms fully extended. Inhale as you bend your arms bringing the hands towards the shoulders with your elbows flared to the side and exhale as you extend.
PLANK
Lie on your side and place your weight onto your forearm with your shoulder directly over your elbow. Stack your feet on top of each other and raise the body. Extend the free arm to the ceiling and raise the top leg. Keep your hips lifted laterally and hold the position.
AEROBIC / SQUAT JUMP
Begin standing with your feet together, jump and land in a wide squat with the feet and knees turned out slightly. Jump back together, keep the movement continuous.
Set three
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.
ROW — Cable
Stand on 1 leg with slight knee flexion and hold a cable in the opposite hand at chest height. Standing upright, pull the cable towards you and keep the elbow close to your body. As you extend the arm allow the torso to lean forwards and the free leg to move backwards.
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.
Set four
PRESS-UP
Begin in a press-up position, hands just wider than shoulder width and feet together. Perform a press-up then take 2 step laterally, using the opposite hand to leg. Repeat the press-up and reverse the lateral move.PRESS-UP
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 / BENCH SKIPS — Bench
Stand side on to a box or bench and lean the body forward slightly. Take 3 steps over the box to the other side keeping the knees bent. Perform the movement as fast as possible, continuously moving laterally across the box.
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 | 20 sec | 40 sec |
| Lactic Acid Removal Phase - 16 minutes | ||
| 12 | 20 sec | 40 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.
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.