Hey, it's fantastic to have you on board. This is your 28 day exercise trial and just a taster of a YBP programme! Our full plan includes a nutrition section with plenty of healthy recipes, plus health and lifestyle articles.

Tailored and efficient training, plus hard work gets results. No miracles, simply science.

Good luck!



You are an Ecto-mesomorph on a fat loss programme. Fortunately your body-type can lose fat easily but you may find that you lose muscle easily too, due to having predominately slow twitch muscle fibre. Therefore the focus for your body-type is to increase muscle tissue to keep your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.

The majority of your exercise plan is resistance training rather than cardio. It is a common thought process that when on a fat loss programme you should be doing lots of cardio, this is true for some body-types but for an Ecto-mesomorph this is the wrong approach. By overdoing the cardio element of your training you will break down too much muscle, which will slow down the rate at which you burn fat. You may have heard of the term skinny fat, this is the look of someone with your body-type who does too much cardio and not enough resistance training. Therefore a programme focussing on resistance training for an Ecto-mesomorph will gain the best fat loss results.

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 Ecto-mesomorph you will be working at a lower rep range than some of the other body-types, which avoids you depleting your glycogen stores and breaking down muscle.

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.


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 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 Workout One Day 19 Workout One
Day 6 Cardio Day 20 Cardio
Day 7 Rest Day 21 Rest
Day 8 Workout One Day 22 Workout One
Day 9 Cardio Day 23 Cardio
Day 10 Workout Two Day 24 Workout Two
Day 11 Rest Day 25 Rest
Day 12 Workout One Day 26 Workout One
Day 13 Cardio Day 27 Cardio
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 is called Super Set Three, it consists of 3 blocks of 3 exercises. Perform 10 reps of the first 3 exercises back to back, this constitutes a set. Complete 3 sets in total (with a 1 minute rest in between each set), this completes a block. Rest for 2 minutes in between each block, there are 3 blocks in total. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 




Exercises in each set 3
Reps 10
Sets 3
Rest between sets 1 min
Rest between blocks 2 min


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

Block One

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.



Stand with your feet hip width apart. Bend the knees, reach to the floor and walk your hands forwards as far as possible maintaining core control. Walk the hands back to your feet and stand upright.


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.


Block Two

ROW — Barbell

Stand feet hip width apart and hold a barbell with a close grip. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow in close to your side. Extend the arms.



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.



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.


Block Three

SWING — Kettlebell 

Stand feet slightly wider than shoulder width and hold a kettlebell in 1 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 arm. Alternate hands at the top of the swing, keep the core engaged.



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. Hold the position.


STEP-UP – Box / Dumbbells 

Stand holding dumbbells to your side, with 1 foot placed onto a high box or bench. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control maintaining neutral spine.



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

Block One


Lie on your back with your knees bent, feet on a swiss ball and arms by your side. Raise your hips then extend the legs rolling the ball away. Bend the knees and draw your feet towards your bottom, rolling the ball towards you. Lower the hips to the floor.



Begin in a hand plank position with your shoulders over your wrists. Engage your core and draw a knee up to elbow, laterally flexing the torso. Alternate sides.


SQUAT — Kettlebell

Stand feet wide, toes turned out slightly and hold a Kettlebell with both hands. With the arms extended to the floor, bend the knees pressing them outwards into a sumo squat. Extend the legs and raise the kettlebell up to your chest with your elbows raised.


Block Two


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.


LUNGE — Dumbbells

Feet together and dumbbells held above you, arms extended. Bring the dumbbells to your shoulders as you step laterally into a side lunge. Heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Step together and repeat to the other side.


ROW — Cable

Stand in a squat position 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 then extend the arms. Maintain the squat position throughout the exercise.


Block Three


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.



Stand facing the TRX and hold both handles. With your feet shoulder width apart, lower into a squat and then push through the feet, pull slightly with the arms and jump as high as possible. As you land bend the knees and go straight into the next squat jump, keep the movement fluid.


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.



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.

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.




Number of Intervals Sprints Rest
4 20 sec 40 sec
Lactic Acid Removal Phase - 18 minutes
4 20 sec 40 sec
Total Workout Time - 26 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.