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 3 exercises back to back with 20 reps of each exercise, followed immediately by the same 3 exercises with 15 reps, followed immediately with the same 3 exercises with 10 reps. This completes a set. Rest for 2.45 minutes then repeat the same set again. Rest for 2.45 minutes then move to the next group of 3 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 3
Reps 20 / 15 / 10
Number of sets 3 sets (perform each set twice through)
Total sets 6
Rest between sets 2.45 mins
 

 

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

Set One

SQUAT — Cable

Stand with your feet shoulder width apart and hold low cables in both hands from either side of you. Raise the cable to your shoulders and maintain this position as you lower into a squat. Keep the chest lifted. Push through the heels to extend the legs.


 

UPWARDS WOODCHOP — Cable

Stand side on to a low cable. Hold the handle in both hands and extend your arms with your shoulder retracted. Engage your core and rotate the torso, pulling the cable in an upwards motion across the body. Return under control.


 

ROW — Cable 

Stand in a lunge position with the back leg extended. Hold a low cable in the opposite hand to front leg and perform a single arm row. Engage the core and keep the torso forward creating a straight line from head to back foot.


 

Set Two

AEROBIC / LUNGE JUMP — Weight 

Stand with 1 foot forward in a lunge position and hold a plate in both hand. As you lower into the lunge rotate the weight across the front leg. Push through both feet and jump into a lunge on the other side and simultaneously rotate the weight to the opposite side.


 

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.


 

SHOULDER PRESS — Kettlebell

Stand feet slightly wider than shoulder width and hold a kettlebell in both 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 and bring it to your chest. Press the weight overhead and begin the next swing.


 

Set Three

CHEST PRESS — Cable

Stand in a staggered stance and take hold of cables from either side of you at chest height. Stand slightly in front of the cables and extend the arms. Bend the elbows allowing the cables to come towards your shoulders then press forward to extend the arms.


 

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.


 

PLANK — Bosu 

Place your weight onto your forearms, toes on top of a bosu (dome side up) and raise the body. Engage your core, create a straight line through the body then alternately raise a leg. Make sure your elbows are underneath your shoulders, maintain neutral spine throughout.

 

RESISTANCE WORKOUT TWO

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

Set One

PRESS-UP — Bosu x 2

Begin in a press-up position with your hands on a bosu (flat side up) and feet on a bosu (dome side up). Bend the arms with the elbows flared to the side slightly. Lower until your chest is just off the bosu with your core engaged. Extend the arms.


 

CRUNCH — Bosu

Lie with your back extended over a bosu (dome side up) and place your hands to your head. Curl up into a crunch, keeping a slight gap under the chin and simultaneously raise a knee towards your nose. Lower under control and alternate legs.


 

AEROBIC / LUNGE JUMP — Bench

Begin in a lunge position with the back leg raised onto a box. Lower into the lunge and push through the front foot to hop keeping the back leg on the box. Maintain an upright position with the body, and continue the movement.


 

Set Two

STEP UP — Box / Dumbbells 

Stand with 1 foot placed on top of a box and a dumbbell held to the opposite shoulder. With the other hand hold a dumbbell to your side. Step up and lower under control. Raise the dumbbell overhead and lower back to the shoulder.


 

LEG RAISES 

Lie on your back with your legs raised to the ceiling. Engage your core, maintain neutral spine and lower the legs towards the floor on the inhale. Do not allow the lower back to over arch and keep the legs as straight as possible. Exhale as you raise the legs.


 

DEADLIFT — Kettlebell

Stand feet shoulder width apart with a kettlebell placed between the feet. Bend the knees, maintain neutral spine and perform a deadlift. Place the kettlebell back onto the ground, hands onto the floor in front of you and jump the legs back into a plank position. Jump in and repeat.


 

Set Three

SQUAT — Box 

Stand in a split stance with the front foot placed on a box and hold dumbbells to your side. Bend the front knee, bring your weight forward and keep the back leg extended. Allow the knee to come forward of the toes. Body upright. Extend the leg.


 

CHEST PRESS — Swiss Ball / Dumbbells 

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Inhale as you bend the arms bringing the hands towards the shoulders with your elbows flared to the side and exhale as you extend.


 

AEROBIC / ANKLE TOUCHES 

Begin in a plank position on your hands. Lift your hips, keep your legs straight and reach a hand backwards to touch the opposite ankle. Return to the plank position and repeat to the other side.

 

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
12 30 sec 30 sec
Lactic Acid Removal Phase - 14 minutes
12 30 sec 30 sec
Total Workout Time - 38 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.