THE DIET
50kgs 60kgs
2 strips lean Bacon           2 1/2 strips lean Bacon
2 Eggs
2 Slices fried tomato
80g fried mushrooms
MEAL 1 1 Serving Omega 3
1 Serving multi-vitamin
MEAL 2 80g Cottage Cheese
120g Cucumber
100g Chicken Breast
150g Mixed vegetable salad
MEAL 3 20g cashew nuts
1 Serving omega 3
MEAL 4 1 Small green apple
15g Almonds
100g Hake fillets
MEAL 5 150g Mixed veg (mostly green)
1 teaspoon flax seed oil
PRE-SLEEP ½ Serving whey protein
15g Peanut butter
PRE-WORKOUT 1/2 Serving whey protein
1 Serving fat burner
POST-WORKOUT
1 Serving whey protein
70kgs
3 strips lean Bacon           4 strips lean Bacon
3 Eggs
3 Slices fried tomato
120g fried mushrooms
MEAL 1 1 Serving Omega 3
1 Serving multi-vitamin
MEAL 2 120g Cottage Cheese
150g Cucumber
          
3 Eggs
2 Slices fried tomato
100g fried mushrooms
1 Serving Omega 3
1 Serving multi-vitamin
100g Cottage Cheese
150g Cucumber
115g Chicken Breast
180g Mixed vegetable salad
25g cashew nuts
1 Serving omega 3
1 Small green apple
20g Almonds
120g Hake fillets
150g Mixed veg (mostly green)
2 teaspoons flax seed oil
½ Serving whey protein
15g Peanut butter
1 Serving whey protein
1 Serving fat burner
1 Serving whey protein
80kgs
          
4 Eggs
3 Slices fried tomato
120g fried mushrooms
1 Serving Omega 3
1 Serving multi-vitamin
120g Cottage Cheese
150g Cucumber
 130g Chicken Breast 150g Chicken Breast
200g Mixed vegetable salad 200g Mixed vegetable salad
MEAL 3 30g cashew nuts 35g cashew nuts
1 Serving omega 3 1 Serving omega 3

MEAL 4 1 Medium green apple 1 Large green apple

25g Almonds 30g Almonds

140g Hake fillets 160g Hake fillets

MEAL 5 180g Mixed veg (mostly green) 200g Mixed veg (mostly green)
2 teaspoons flax seed oil 2 teaspoons flax seed oil

PRE-SLEEP 1 Serving whey protein 1 Serving whey protein

20g Peanut butter 20g Peanut butter

PRE-WORKOUT 1 Serving whey protein 1 Serving whey protein

1 Serving fat burner 1 Serving fat burner

POST-WORKOUT
1 Serving whey protein 2 Serving whey protein
*NB –     Please note that when frying you must not use any oils, only non-stick spray. 
–     You can use lemon juice and hot sauce when cooking but no other sauces as they
generally 
contain a high quantity of sugar.

o You can use all herbs and spices to flavours food.

o If you do not like hake, you can swap it out with salmon, tuna, chicken breasts or turkey breasts.

THE WORKOUT
The Ultimate Fat Loss workout has been designed using the above techniques in order to help
maximise results. The workout consists of 5 training days per week and grows in intensity as the
week’s progress. With such intense training, it is advised to not train more than 5 times per
week as you will risk over-training and potentially stifle results rather than maximising them. 

With each weight training exercise you will perform a cardio-based active rest exercise. Once you
have completed these you can have an inactive rest as prescribed under “Rest” in the table
below.

S/S – super set

MHR – maximum heart rate
WEEK 1 & 2
                                                                                                                                  

DAY 1 – CHEST & ABS

Exercise Sets Reps Rest

Bench Press

S/S 3 15, 12, 10 25 sec

Jump Rope (20 sec)

Incline Dumbbell Press      

S/S 3 15, 12, 10 25 sec

Jumping Jacks (20 sec)

Cable Crossovers (Handles in top position)

S/S 3 15, 15, 15 25 sec

High Knees (20 Sec)

Decline Sit Ups

S/S 3 15, 15, 15 25 sec

Burpees (10 off)

Lying Leg Raises

S/S 3 12, 12, 12 25 sec

Step Ups on Bench – Alternating legs (20 sec)

 Cardio – Incline walk at 50-60% of MHR 15 min

DAY 2 – BICEPS & TRICEPS

Exercise Sets Reps Rest

Standing Barbell Curl

S/S 3 15, 12, 10 25 sec

Running Plank (20 sec)

Alternating Dumbbell Curl      

S/S 3 15, 12, 10 25 sec

Jump Squats (20 sec)

Cable Curls (With rope)

S/S 3 15, 12, 10 25 sec

Jumping Lunges (20 sec)

Lying Tricep Extension (EZ Bar)

S/S 3 15, 12, 10 25 sec

Jog on spot (20 sec)

Seated Tricep Extension (Dumbbell)

S/S 3 15, 12, 10 25 sec

Jump Rope (20 sec)

Cable Pressdowns (With rope)

 S/S 3 15, 12, 10 25 sec

Wood Choppers (20 sec)

Cardio – Cross Trainer at 50-60% of MHR 15 min

DAY 3 – LEGS & CALVES

Exercise Sets Reps Rest

Barbell Squats

S/S 3 15, 12, 10 25 sec

Kettlebell Swings (20 sec)

Walking Lunges (Kettlebells)      

S/S 3 15, 12, 10 25 sec

Battle Ropes (20 sec)

Leg Extensions

S/S 3 15, 12, 10 25 sec

Push Ups (20 sec)

Leg Curls

S/S 3 15, 12, 10 25 sec

Plank (20 sec hold)

Standing Calf raises

S/S 3 20, 15, 12 25 sec

 Side plank – Alternate sides (15 sec hold each side)

Seated Calf Raises

S/S 3 20, 15, 12 25 sec

Calve Stretches

Cardio – Light Cycle at 50-60% of MHR 15 min

DAY 4 – SHOULDERS & ABS

Exercise Sets Reps Rest

Shoulder Press (Machine)

S/S 3 15, 12, 10 25 sec

Step Ups on Bench – Alternating legs (20 sec)

Side Lateral Raise (Dumbbell)      

S/S 3 15, 12, 10 25 sec

Burpees (10 off)

Front Raises (Weight plate)

S/S 3 15, 12, 10 25 sec

High Knees (20 Sec)

Bent-Over Lateral Raise

S/S 3 15, 12, 10 25 sec

Jumping Jacks
 Oblique Crunches

S/S 3 15, 15, 15 25 sec

Jump Rope (20 sec)

Reverse Crunches

S/S 3 15, 15, 15 25 sec

Wall balls – medicine ball (20 sec)

Cardio – Stepper at 50-60% of MHR 15 min

DAY 5 – BACK

Exercise Sets Reps Rest

Wide-Grip Lat Pulldowns

S/S 3 15, 12, 10 25 sec

Wood Choppers (20 sec)

Seated Row (narrow grip)      

S/S 3 15, 12, 10 25 sec

Jump Rope (20 sec)

Bent-Over Rows (Dumbbell)

S/S 3 15, 12, 10 25 sec

Jog on spot (20 sec)

Deadlifts (Barbell)
 S/S 3 15, 12, 10 25 sec

Jumping Lunges (20 sec)

Face Pulls (High cable with rope)

S/S 3 15, 12, 10 25 sec

Jump Squats (20 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

WEEK 3 & 4
DAY 1 – BACK

Exercise Sets Reps Rest

Face Pulls (High cable with rope)

S/S 3 15, 12, 10 25 sec

Jump Squats (20 sec)

Deadlifts (Barbell)

S/S 3 15, 12, 10 25 sec

Jumping Lunges (20 sec)

Bent-Over Rows (Dumbbell)

S/S 3 15, 12, 10 25 sec

Jog on spot (20 sec)

Seated Row (narrow grip)      

 S/S 3 15, 12, 10 25 sec

Jump Rope (20 sec)

Wide-Grip Lat Pulldowns

S/S 3 15, 12, 10 25 sec

Wood Choppers (20 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

DAY 2 – SHOULDERS & ABS

Exercise Sets Reps Rest

Bent-Over Lateral Raise

S/S 3 15, 12, 10 25 sec

Jumping Jacks

Front Raises (Weight plate)

S/S 3 15, 12, 10 25 sec

High Knees (20 Sec)

Side Lateral Raise (Dumbbell)      

S/S 3 15, 12, 10 25 sec

Burpees (10 off)

Shoulder Press (Machine)

S/S 3 15, 12, 10 25 sec

 Step Ups on Bench – Alternating legs (20 sec)

Reverse Crunches

S/S 3 15, 15, 15 25 sec

Wall balls – medicine ball (20 sec)

Oblique Crunches

S/S 3 15, 15, 15 25 sec

Jump Rope (20 sec)

Cardio – Stepper at 50-60% of MHR 15 min

DAY 3 – LEGS & CALVES

Exercise Sets Reps Rest

Seated Calf Raises

S/S 3 20, 15, 12 25 sec

Calve Stretches

Standing Calf raises

S/S 3 20, 15, 12 25 sec

Side plank – Alternate sides (15 sec hold each side)

Leg Curls

S/S 3 15, 12, 10 25 sec

Plank (20 sec hold)

 Leg Extensions

S/S 3 15, 12, 10 25 sec

Push Ups (20 sec)

Walking Lunges (Kettlebells)      

S/S 3 15, 12, 10 25 sec

Battle Ropes (20 sec)

Barbell Squats

S/S 3 15, 12, 10 25 sec

Kettlebell Swings (20 sec)

Cardio – Light Cycle at 50-60% of MHR 15 min

DAY 4 – BICEPS & TRICEPS

Exercise Sets Reps Rest

Cable Pressdowns (With rope)

S/S 3 15, 12, 10 25 sec

Wood Choppers (20 sec)

Seated Tricep Extension (Dumbbell)

S/S 3 15, 12, 10 25 sec

Jump Rope (20 sec)

Lying Tricep Extension (EZ Bar)

 S/S 3 15, 12, 10 25 sec

Jog on spot (20 sec)

Cable Curls (With rope)

S/S 3 15, 12, 10 25 sec

Jumping Lunges (20 sec)

Alternating Dumbbell Curl      

S/S 3 15, 12, 10 25 sec

Jump Squats (20 sec)

Standing Barbell Curl

S/S 3 15, 12, 10 25 sec

Running Plank (20 sec)

Cardio – Cross Trainer at 50-60% of MHR 15 min

DAY 5 – CHEST & ABS

Exercise Sets Reps Rest

Lying Leg Raises

S/S 3 12, 12, 12 25 sec

Step Ups on Bench – Alternating legs (20 sec)

Decline Sit Ups

S/S 3 15, 15, 15 25 sec

 Burpees (10 off)

Cable Crossovers (Handles in top position)

S/S 3 15, 15, 15 25 sec

High Knees (20 Sec)

Incline Dumbbell Press      

S/S 3 15, 12, 10 25 sec

Jumping Jacks (20 sec)

Bench Press

S/S 3 15, 12, 10 25 sec

Jump Rope (20 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

WEEK 5 & 6
DAY 1 – CHEST & ABS

Exercise Sets Reps Rest

Bench Press

S/S 3 12, 10, 8 15 sec

Jump Rope (30 sec)

Incline Dumbbell Press      

S/S 3 12, 10, 8 15 sec

 Jumping Jacks (30 sec)

Cable Crossovers (Handles in top position)

S/S 3 12, 12, 12 15 sec

High Knees (30 Sec)

Decline Sit Ups

S/S 3 15, 15, 15 15 sec

Burpees (30 off)

Lying Leg Raises

S/S 3 15, 15, 15 15 sec

Step Ups on Bench – Alternating legs (30 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

DAY 2 – BICEPS & TRICEPS

Exercise Sets Reps Rest

Standing Barbell Curl

S/S 3 12, 10, 8 15 sec

Running Plank (30 sec)

Alternating Dumbbell Curl      

S/S 3 12, 10, 8 15 sec

Jump Squats (30 sec)

 Cable Curls (With rope)

S/S 3 12, 10, 8 15 sec

Jumping Lunges (30 sec)

Lying Tricep Extension (EZ Bar)

S/S 3 12, 10, 8 15 sec

Jog on spot (30 sec)

Seated Tricep Extension (Dumbbell)

S/S 3 12, 10, 8 15 sec

Jump Rope (30 sec)

Cable Pressdowns (With rope)

S/S 3 12, 10, 8 15 sec

Wood Choppers (30 sec)

Cardio – Cross Trainer at 50-60% of MHR 15 min

DAY 3 – LEGS & CALVES

Exercise Sets Reps Rest

Barbell Squats

S/S 3 12, 10, 8 15 sec

Kettlebell Swings (30 sec)

Walking Lunges (Kettlebells)      

 S/S 3 12, 10, 8 15 sec

Battle Ropes (30 sec)

Leg Extensions

S/S 3 12, 10, 8 15 sec

Push Ups (30 sec)

Leg Curls

S/S 3 12, 10, 8 15 sec

Plank (30 sec hold)

Standing Calf raises

S/S 3 20, 15, 12 15 sec

Side plank – Alternate sides (20 sec hold each side)

Seated Calf Raises

S/S 3 20, 15, 12 15 sec

Calve Stretches

Cardio – Light Cycle at 50-60% of MHR 15 min

DAY 4 – SHOULDERS & ABS

Exercise Sets Reps Rest

Shoulder Press (Machine)

S/S 3 12, 10, 8 15 sec

 Step Ups on Bench – Alternating legs (30 sec)

Side Lateral Raise (Dumbbell)      

S/S 3 12, 10, 8 15 sec

Burpees (15 off)

Front Raises (Weight plate)

S/S 3 12, 10, 8 15 sec

High Knees (30 Sec)

Bent-Over Lateral Raise

S/S 3 12, 10, 8 15 sec

Jumping Jacks (30 sec)

Oblique Crunches

S/S 3 15, 15, 15 15 sec

Jump Rope (30 sec)

Reverse Crunches

S/S 3 15, 15, 15 15 sec

Wall balls – medicine ball (30 sec)

Cardio – Stepper at 50-60% of MHR 15 min

DAY 5 – BACK

Exercise Sets Reps Rest

 Wide-Grip Lat Pulldowns

S/S 3 12, 10, 8 15 sec

Wood Choppers (30 sec)

Seated Row (narrow grip)      

S/S 3 12, 10, 8 15 sec

Jump Rope (30 sec)

Bent-Over Rows (Dumbbell)

S/S 3 12, 10, 8 15 sec

Jog on spot (30 sec)

Deadlifts (Barbell)

S/S 3 12, 10, 8 15 sec

Jumping Lunges (30 sec)

Face Pulls (High cable with rope)

S/S 3 12, 10, 8 15 sec

Jump Squats (30 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

WEEK 7 & 8
DAY 1 – BACK

Exercise Sets Reps Rest

 Face Pulls (High cable with rope)

S/S 3 12, 10, 8 15 sec

Jump Squats (30 sec)

Deadlifts (Barbell)

S/S 3 12, 10, 8 15 sec

Jumping Lunges (30 sec)

Bent-Over Rows (Dumbbell)

S/S 3 12, 10, 8 15 sec

Jog on spot (30 sec)

Seated Row (narrow grip)      

S/S 3 12, 10, 8 15 sec

Jump Rope (30 sec)

Wide-Grip Lat Pulldowns

S/S 3 12, 10, 8 15 sec

Wood Choppers (30 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

DAY 2 – SHOULDERS & ABS

Exercise Sets Reps Rest

Bent-Over Lateral Raise

 S/S 3 12, 10, 8 15 sec

Jumping Jacks (30 sec)

Front Raises (Weight plate)

S/S 3 12, 10, 8 15 sec

High Knees (30 Sec)

Side Lateral Raise (Dumbbell)      

S/S 3 12, 10, 8 15 sec

Burpees (15 off)

Shoulder Press (Machine)

S/S 3 12, 10, 8 15 sec

Step Ups on Bench – Alternating legs (30 sec)

Reverse Crunches

S/S 3 15, 15, 15 15 sec

Wall balls – medicine ball (30 sec)

Oblique Crunches

S/S 3 15, 15, 15 15 sec

Jump Rope (30 sec)

Cardio – Stepper at 50-60% of MHR 15 min

DAY 3 – LEGS & CALVES

Exercise Sets Reps Rest

Seated Calf Raises

S/S 3 20, 15, 12 15 sec

Side plank – Alternate sides (20 sec hold each side

Standing Calf raises

S/S 3 20, 15, 12 15 sec

Calf Stretches

Leg Curls

S/S 3 12, 10, 8 15 sec

Plank (30 sec hold)

Leg Extensions

S/S 3 12, 10, 8 15 sec

Push Ups (30 sec)

Walking Lunges (Kettlebells)      

S/S 3 12, 10, 8 15 sec

Battle Ropes (30 sec)

Barbell Squats

S/S 3 12, 10, 8 15 sec

Kettlebell Swings (30 sec)

 Cardio – Light Cycle at 50-60% of MHR 15 min

DAY 4 – BICEPS & TRICEPS

Exercise Sets Reps Rest

Cable Pressdowns (With rope)

S/S 3 12, 10, 8 15 sec

Wood Choppers (30 sec)

Seated Tricep Extension (Dumbbell)

S/S 3 12, 10, 8 15 sec

Jump Rope (30 sec)

Lying Tricep Extension (EZ Bar)

S/S 3 12, 10, 8 15 sec

Jog on spot (30 sec)

Cable Curls (With rope)

S/S 3 12, 10, 8 15 sec

Jumping Lunges (30 sec)

Alternating Dumbbell Curl      

S/S 3 12, 10, 8 15 sec

Jump Squats (30 sec)

Standing Barbell Curl

 S/S 3 12, 10, 8 15 sec

Running Plank (30 sec)

Cardio – Cross Trainer at 50-60% of MHR 15 min

DAY 5 – CHEST & ABS

Exercise Sets Reps Rest

Lying Leg Raises

S/S 3 15, 15, 15 15 sec

Step Ups on Bench – Alternating legs (30 sec)

Decline Sit Ups

S/S 3 15, 15, 15 15 sec

Burpees (15 off)

Cable Crossovers (Handles in top position)

S/S 3 15, 12, 10 15 sec

High Knees (30 Sec)

Incline Dumbbell Press      

S/S 3 12, 10, 8 15 sec

Jumping Jacks (30 sec)

Bench Press

S/S 3 12, 10, 8 15 sec

 Jump Rope (30 sec)

Cardio – Incline walk at 50-60% of MHR 15 min

WEEK 9 & 10
DAY 1 – CHEST & ABS

Exercise Sets Reps Rest

Bench Press

S/S 3 15, 12, 10 10 sec

Jump Rope (30 sec)

Incline Dumbbell Press      

S/S 3 15, 12, 10 10 sec

Jumping Jacks (30 sec)

Cable Crossovers (Handles in top position)

S/S 3 15, 15, 15 10 sec

High Knees (30 Sec)

Decline Sit Ups

S/S 3 15, 15, 15 10 sec

Burpees (30 off)

Lying Leg Raises

S/S 3 15, 15, 15 10 sec

 Step Ups on Bench – Alternating legs (30 sec)

Cardio – Incline walk at 60-70% of MHR 20 min

DAY 2 – BICEPS & TRICEPS

Exercise Sets Reps Rest

Standing Barbell Curl

S/S 3 15, 12, 10 10 sec

Running Plank (30 sec)

Alternating Dumbbell Curl      

S/S 3 15, 12, 10 10 sec

Jump Squats (30 sec)

Cable Curls (With rope)

S/S 3 15, 12, 10 10 sec

Jumping Lunges (30 sec)

Lying Tricep Extension (EZ Bar)

S/S 3 15, 12, 10 10 sec

Jog on spot (30 sec)

Seated Tricep Extension (Dumbbell)

S/S 3 15, 12, 10 10 sec

Jump Rope (30 sec)

 Cable Pressdowns (With rope)

S/S 3 15, 12, 10 10 sec

Wood Choppers (30 sec)

Cardio – Cross Trainer at 60-70% of MHR 20 min

DAY 3 – LEGS & CALVES

Exercise Sets Reps Rest

Barbell Squats

S/S 3 15, 12, 10 10 sec

Kettlebell Swings (30 sec)

Walking Lunges (Kettlebells)      

S/S 3 15, 12, 10 10 sec

Battle Ropes (30 sec)

Leg Extensions

S/S 3 15, 12, 10 10 sec

Push Ups (30 sec)

Leg Curls

S/S 3 15, 12, 10 10 sec

Plank (30 sec hold)

Standing Calf raises

 S/S 3 20, 15, 12 10 sec

Side plank – Alternate sides (20 sec hold each side)

Seated Calf Raises

S/S 3 20, 15, 12 10 sec

Calve Stretches

Cardio – Light Cycle at 60-70% of MHR 20 min

DAY 4 – SHOULDERS & ABS

Exercise Sets Reps Rest

Shoulder Press (Machine)

S/S 3 15, 12, 10 10 sec

Step Ups on Bench – Alternating legs (30 sec)

Side Lateral Raise (Dumbbell)      

S/S 3 15, 12, 10 10 sec

Burpees (15 off)

Front Raises (Weight plate)

S/S 3 15, 12, 10 10 sec

High Knees (30 Sec)

Bent-Over Lateral Raise

S/S 3 15, 12, 10 10 sec

 Jumping Jacks (30 sec)

Oblique Crunches

S/S 3 15, 15, 15 10 sec

Jump Rope (30 sec)

Reverse Crunches

S/S 3 15, 15, 15 10 sec

Wall balls – medicine ball (30 sec)

Cardio – Stepper at 60-70% of MHR 20 min

DAY 5 – BACK

Exercise Sets Reps Rest

Wide-Grip Lat Pulldowns

S/S 3 15, 12, 10 10 sec

Wood Choppers (30 sec)

Seated Row (narrow grip)      

S/S 3 15, 12, 10 10 sec

Jump Rope (30 sec)

Bent-Over Rows (Dumbbell)

S/S 3 15, 12, 10 10 sec

Jog on spot (30 sec)

 Deadlifts (Barbell)

S/S 3 15, 12, 10 10 sec

Jumping Lunges (30 sec)

Face Pulls (High cable with rope)

S/S 3 15, 12, 10 10 sec

Jump Squats (30 sec)

Cardio – Incline walk at 60-70% of MHR 20 min

WEEK 11 & 12
DAY 1 – BACK

Exercise Sets Reps Rest

Face Pulls (High cable with rope)

S/S 3 15, 12, 10 10 sec

Jump Squats (30 sec)

Deadlifts (Barbell)

S/S 3 15, 12, 10 10 sec

Jumping Lunges (30 sec)

Bent-Over Rows (Dumbbell)

S/S 3 15, 12, 10 10 sec

Jog on spot (30 sec)

 Seated Row (narrow grip)      

S/S 3 15, 12, 10 10 sec

Jump Rope (30 sec)

Wide-Grip Lat Pulldowns

S/S 3 15, 12, 10 10 sec

Wood Choppers (30 sec)

Cardio – Incline walk at 60-70% of MHR 20 min

DAY 2 – SHOULDERS & ABS

Exercise Sets Reps Rest

Bent-Over Lateral Raise

S/S 3 15, 12, 10 10 sec

Jumping Jacks (30 sec)

Front Raises (Weight plate)

S/S 3 15, 12, 10 10 sec

High Knees (30 Sec)

Side Lateral Raise (Dumbbell)      

S/S 3 15, 12, 10 10 sec

Burpees (15 off)

Shoulder Press (Machine)

 S/S 3 15, 12, 10 10 sec

Step Ups on Bench – Alternating legs (30 sec)

Reverse Crunches

S/S 3 15, 15, 15 10 sec

Wall balls – medicine ball (30 sec)

Oblique Crunches

S/S 3 15, 15, 15 10 sec

Jump Rope (30 sec)

Cardio – Stepper at 60-70% of MHR 20 min

DAY 3 – LEGS & CALVES

Exercise Sets Reps Rest

Seated Calf Raises

S/S 3 20, 15, 12 10 sec

Side plank – Alternate sides (20 sec hold each side)

Standing Calf raises

S/S 3 20, 15, 12 10 sec

Calf Stretches

Leg Curls

S/S 3 15, 12, 10 10 sec

 Plank (30 sec hold)

Leg Extensions

S/S 3 15, 12, 10 10 sec

Push Ups (30 sec)

Walking Lunges (Kettlebells)      

S/S 3 15, 12, 10 10 sec

Battle Ropes (30 sec)

Barbell Squats

S/S 3 15, 12, 10 10 sec

Kettlebell Swings (30 sec)

Cardio – Light Cycle at 60-70% of MHR 20 min

DAY 4 – BICEPS & TRICEPS

Exercise Sets Reps Rest

Cable Pressdowns (With rope)

S/S 3 15, 12, 10 10 sec

Wood Choppers (30 sec)

Seated Tricep Extension (Dumbbell)

S/S 3 15, 12, 10 10 sec

Jump Rope (30 sec)

 Lying Tricep Extension (EZ Bar)

S/S 3 15, 12, 10 10 sec

Jog on spot (30 sec)

Cable Curls (With rope)

S/S 3 15, 12, 10 10 sec

Jumping Lunges (30 sec)

Alternating Dumbbell Curl      

S/S 3 15, 12, 10 10 sec

Jump Squats (30 sec)

Standing Barbell Curl

S/S 3 15, 12, 10 10 sec

Running Plank (30 sec)

Cardio – Cross Trainer at 60-70% of MHR 20 min

DAY 5 – CHEST & ABS

Exercise Sets Reps Rest

Lying Leg Raises

S/S 3 12, 12, 12 10 sec

Step Ups on Bench – Alternating legs (30 sec)

Decline Sit Ups

S/S 3 15, 15, 15 10 sec

Burpees (15 off)

Cable Crossovers (Handles in top position)

S/S 3 15, 15, 15 10 sec

High Knees (30 Sec)

Incline Dumbbell Press      

S/S 3 15, 12, 10 10 sec

Jumping Jacks (30 sec)

Bench Press

S/S 3 15, 12, 10 10 sec

Jump Rope (30 sec)

Cardio – Incline walk at 60-70% of MHR 20 min