EXERCISE MONTH 3

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 Workout Two
Day 3 Cardio Day 17 Cardio
Day 4 Rest Day 18 Rest
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 Workout Two
Day 9 Cardio Day 23 Cardio
Day 10 Workout Two Day 24 Workout One
Day 11 Rest Day 25 Rest
Day 12 Cardio Day 26 Cardio
Day 13 Workout One Day 27 Workout Two
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 has a descending rep range. You will perform 2 exercises back to back with 20 reps of each exercise, followed immediately by the same 2 exercises with 15 reps, followed immediately with the same 2 exercises with 10 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. Continue with the same format. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 

 

 

EXERCISE CONCEPT – DESCENDING

Exercises in each set 2
Reps 20 / 15 / 10
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

SQUAT — Wall / Swiss Ball / Dumbbells

Lean your lower back onto a swiss ball positioned against a wall. Place your feet hip width apart, slightly forward of your body and hold a dumbbell in each hand. Lower into a squat until your thighs are parallel to the floor, keep the chest lifted. Extend the legs.


 

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms and raise 1 knee to the opposite elbow twisting the torso, repeat with the other knee and continue back to the press-up.


 

Set Two

ROW — Dumbbell

Begin in a long lunge position with the back leg extended, and hold a dumbbell in the opposite hand to front leg. Lean your torso forwards creating a straight line from head to toe. Bend the elbow and pull into a row. Keep the elbow close to the body then extend the arm.


 

AEROBIC / BURPEE  – Box

Stand facing a box with your feet hip width apart. Jump as high as possible then place your hands on the box and jump your legs back into a plank position with your body extended. Jump your feet back towards the box and begin again. Keep the movement as fluid as possible.


 

Set Three

LUNGE — TRX

Stand facing the TRX and hold both handles. Step laterally into a deep side lunge with your weight through your heel. Step together and alternate legs whilst keeping the movement fluid. Maintain neutral spine with the arms extended, shoulders down and chest lifted.


 

CHEST PRESS — TRX

Start in a press-up position with the TRX attached behind you. Take your weight onto your toes and walk your feet further underneath you to make the exercise more challenging. Maintain core stability and bend the arms lowering yourself into the press-up, keeping the hand position still, then extend the arms.


 


Set Four

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.


 

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 opposite side. The further back over the ball the harder the exercise.

 

RESISTANCE WORKOUT TWO

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

Set One

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. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.


 

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. Engage your core and keep your body in a straight line from head to toe. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.


 

Set Two

DEADLIFT — Barbell

Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of a barbell with a wide grip. 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.


 

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.


 

Set Three

STEP-UP — Box / Dumbbells

Stand holding the dumbbells to your side with 1 foot placed on top of a high box or bench. Step up, alternate legs and step down. Continue the move and do not push off with the underneath leg.


 

SHOULDER PRESS — Barbell

Stand with your feet hip width apart. Hold a barbell in front of you with your hands placed slightly wider than shoulder width. Begin with the arms bent and bar at shoulder height. Extend the bar overhead maintaining neutral spine. Bend the arms and lower under control.


 

Set Four

ROW – Cable

Sit upright with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together, maintain this position throughout the exercise.


 

LEG RAISES

Lie on your back with your legs raised and knees bent. Engage your core and maintain neutral spine as you lower the feet towards the floor on the inhale. Keep the knees bent and do not allow the lower back to over arch as you lower the legs. Exhale as you raise the legs.

 

CARDIO WORKOUT

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!

 

 

CARDIO CONCEPT

Number of Intervals Sprints Rest
10 25 sec 35 sec
Lactic Acid Removal Phase - 14 minutes
10 25 sec 35 sec
Total Workout Time - 34 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. 


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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.
 


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ABDOMINALS

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


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HIP FLEXOR

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


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QUADS

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


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HAMSTRINGS & CALF

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


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CALF

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


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LATERAL

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

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UPPER BACK

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


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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. 


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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.