get s h reddy

h o me
g uide .
welcome to the
B _ ND get shreddy
h o m e guide!

This guide is a 6-week short but highly effective training programme to get you geared up for summer. We recommend
using this guide in conjunction with the B_ND The Ultimate Guide To Your Nutrition: Weight Loss guide to ensure the
best fat loss results, as whilst training is vital to help you ‘get shreddy’ this must be combined with a calorie deficit.

The guide is structured on the basis of the one lower body & one upper body workout per week (both of which you
repeat twice), plus one full body workout per week, one cardio session and one core workout (which you also repeat
twice). The workouts change every two weeks and increase in intensity each time. Please remember every guide is a
guide and therefore should be taken with a pinch of salt; whilst completing the guide as written is ideal, what is ideal
is not always realistic for everyone. Make amendments where necessary; e.g. if you need an extra rest day have one, if
you cannot perform an exercise then change it for an alternative one or if you cannot train as frequently as the guide
prescribes then we have recommended two alternative splits in the Weekly Schedule of Workouts.

We highly recommend purchasing both the short & long resistance band as well as a set of DB’s – many of the
movements throughout the guide incorporate both these bands and DB’s. The benefits of adding bands into your
training programme cannot be overstated! Please see our website blog for the full article on the benefits of resistance
bands when it comes to exercise.

the science explained:

This guide - when used in conjunction with the B_ND weight loss guide or a calorie deficit - is aimed at promoting fat
loss. The intensity of the workouts increase each week as by doing so we are increasing your overall energy expenditure
(i.e. increasing the number of calories you are burning) which, when combined with a calorie deficit, is the most
effective method for promoting fat loss. The volume is increased in a variety of ways such as adding more sets per
workout or incorporating more advanced exercises or training systems into the workouts. Try to maintain the balance
between ensuring you have good form for each exercise but also making sure you are pushing yourself as much as
possible!

B_ND product recommendations for the guide

Short Resistance Band (pick a strength appropriate for your ability from Light to Extra Extra Heavy)

Long Resistance Band (pick a strength appropriate for your ability – Light, Medium or Heavy)

Mat

Dumbbells

Other Product Recommendations:

Swiss Ball

Core Gliders (or two small towels)

general guidelines for the programme

Read the workouts carefully and do your best to complete them as written. If for whatever reason you need extra
rest, cannot complete the sets or reps stated or cannot perform the exercises with safe form or in the order
written then please make amendments to ensure your safety.

Form over weight – do not sacrifice your form for the sake of completing the reps, otherwise you will not reap the
benefits of the exercise and/or put yourself at risk of injury.

Time under tension – do not rush through the movement and focus on the muscle you’re trying to work. Aim to
follow the tempo prescribed for each exercise.

Remember to breathe – breathe in on the eccentric phase of the exercise and breathe out on the concentric
phase of the exercise.

Take progress photos – we highly recommend taking progress photos every 2 weeks in the same lighting and
using self-timer if possible (this makes comparing photos much easier). Also don’t forget to tag @B_ND on socials
so we can keep up-to-date with how you are getting along!

Use the community – connect with other amazing people on the same journey by hashtagging #B_ND and
#B_NDGetShreddy 2
workout key
DB – dumbbell

BB – barbell

KB – kettlebell

BW – bodyweight

RPE: rate of perceived exertion – this refers to how hard (or easy) you feel you are working from a scale of 0-10. 0
being very easy and 10 being very, very hard (your maximum effort)

RPM: revolutions per minute – this refers to your pedal speed on a bike, i.e. 60 RPM means that one pedal makes a
complete revolution 60 times in one minute

RFT: rounds for time – this means you must complete the specified number of rounds of the given circuit of exercises
as fast as possible

AMRAP: ‘as many rounds as possible’ ‘as many reps as possible’ – this means you must either complete as many
rounds of an exercise circuit as possible in the time stated or complete as many reps as possible of a given exercise
until failure

EMOM: ‘every minute on the minute’ – this is when you must complete a specified number of repetitions of a
movements or exercise at the start of one minute and then rest for whatever time you have left until the beginning of
the next minute.

EXP: explosive – this refers to when an exercise is explosive in it’s nature and so a tempo is not prescribed

DYN: dynamic – this refers to when an exercise is dynamic in it’s nature and so a tempo is not prescribed

ROM: range of motion – this refers to the range through which your joints & muscles move when performing an
exercise

HIIT – high intensity interval training

MIIT – moderate intensity interval training

LISS – low intensity steady state

Superset – this is where you perform two exercises that work different muscle groups back to back with no rest

Compound Set – this is where you perform two exercises that work the same muscle groups back to back with no
rest

Tri-set – this is where you perform three different exercises back to back with no rest

Drop Set – when after completing the stated reps for a set, you immediately, without rest, drop the weight and
complete another given amount of reps or perform reps until failure

Rest-Pause Set – this is when you perform a given number of reps (usually lower reps with something fairly close to
your maximal load for that lift) and then ‘rest’ or ‘pause’ briefly: for anywhere between 10-20 seconds

Back-Off Set – this is when after completing a number of sets at a heavy weight and lower reps for your final set, you
reduce the weight and perform a set with a much lighter load but significantly higher reps.

Pyramid Set – this is when you increase weight each set and so perform less reps with each successive set as the
load is heavier.

Reverse Pyramid Set – this is when you decrease the weight each set and so perform more reps with each
successive set as the load is lighter.

Tempo – is the speed of which you perform a given exercise and there are four distinct phases for each exercise.
Tempo directly determines amount of time your muscle is held under tension which is a very important variable in
resistance training. Proper application of tempo ensures the correct muscle is held under tension and is working more
effectively, as well as reducing any stress on your joints. An example of a tempo for a squat would be 2-0-1-0. The first
number (2) is the ‘eccentric’ phase (when the muscle is lengthening). The second number (0) denotes any pause at
the midpoint (when the muscle is in a stretch position). The third number (1) is the concentric part of the lift, when
the muscle is contracting or shortening. The last number (0) denotes any pause at the top of the concentric phase.

In the Order column of each workout the letter ‘A’, ‘B’ or ‘C’ after a number denotes a compound set, superset, or
tri-set. Perform the lettered exercises back to back with no rest, only resting once you have completed all the reps for
all letter exercises (as outlined in the ‘Rest’ column of the workout).

3
weekly schedule of workouts
Full Programme (recommended)
Monday: Lower Body 1

Tuesday: Upper Body 1

Wednesday: HIIT & Core (alternatively LISS if recovery is poor)

Thursday: Lower Body 2

Friday: Upper Body 2

Saturday: Full Body Conditioning

Sunday: Rest Day

Reduced Programme 1 (5 sessions per week)

Monday: Lower Body 1

Tuesday: Upper Body 1

Wednesday: HIIT & Core (alternatively LISS if recovery is poor)

Thursday: Lower Body 2

Friday: Upper Body 2

Saturday: Rest Day

Sunday: Rest Day

Reduced Programme 2 (3-4 sessions per week)

Monday: Lower Body 1 or 2

Tuesday: Rest Day

Wednesday: Upper Body 1 or 2

Thursday: Rest Day

Friday: HIIT & Core

Saturday: Full Body Conditioning (optional) or Rest Day

Sunday: Rest Day

warm up & activation exercises

Warming up prior to exercising is vital to not just to reduce the risk of injury but also to improve performance.
Warming up increases the speed of nerve impulses to muscles, increases blood flow to your muscles and improves
mental alertness. We’ve listed below some warm up and activation exercises for both lower, upper and full body. We’d
recommend picking 2-4 from the list below to do prior to starting your workout. We also recommend doing 1-2 warm
up sets for each compound lift in the guide’s workouts.

Lower Body
Exercise Sets & Reps/Time
Deep Lunges with Thoracic Rotation 1 x 8-10 reps each side
Banded BW Glute Bridges 2 x 15 reps
Banded BW Squats 2 x 15 reps
Banded BW Hip Thrusts 2 x 15 reps
Leg Swings (front to back & side to side) 1 x 10 reps each side
Sumo Squat to Stand 1 x 10 reps
Adductor Stretch 20-30 secs each side
Banded Clams 2 x 10-15 reps each side
Banded Crab Walks 2 x 15 reps each side

Upper Body
Exercise Sets & Reps/Time
Arm Swings & Arm Circles 1 x 30 secs of each
Wall Slides 1 x 30-45 secs
External Rotations with a Band 1 x 15 reps each side
Band Pass Throughs 1 x 30-45 secs
Lat Stretch 1 x 20-30 secs each side

4
Full Body
Exercise Sets & Reps/Time
Bear Squats 1 x 15 reps
Knee to Chest 1 x 10 reps each side
Lunges with Twist 1 x 10 reps each side
Dynamic Pigeon 1 x 10 reps each side
Child’s Pose with Reaches 1 x 10 reps each side

core & cardio

You might notice there isn’t a huge amount of core work or cardio in this guide. The programme consists of one HIIT
cardio workout per week, however should you want to do more cardio alongside the programme this is at your
digression. However, we would recommend not exceeding more than two HIIT sessions per week due to not wanting
to impair your body’s recovery or your strength training performance. As LISS is less taxing on the body and won’t
impede your recovery this may be done more frequently across the week.

This guide also consists of a core workout once per week following your HIIT cardio session. We recommend only
training abs 1-2 times per week. Training abs more than this is unnecessary as abs are indirectly worked when
performing compound lifts. Remember that training abs more frequently won’t make them more visible – having
visible abs come down to your diet; if your body fat is low enough then your abs will be visible. Please also bear in
mind that genetics play some role here too; some people will naturally have more visible abs at a higher body fat
percentage than others.

5
the programme
weeks 1- 2

6
weeks 1-2
l ower body

1. Banded Hip Resistance band just above knees. Rest

back against chair or another stable
Thrusts surface. Feet shoulder width apart. Knee’s
should be at a right angle at full
3 x 15-20 extension. Keep your eye-line looking
forward, don’t let your head rock back.
2-0-1-1 Tempo Drive up with your hips, make sure you
60 secs Rest get full hip extension.

2. DB Stiff-Leg Keep your back flat and knees soft but

not bent. Hinge at the hips, loading
Deadlifts weight into your heels. Keep DBs
touching your thighs as your lower them
3 x 10-12 down.
3-1-1-1 Tempo
60 secs Rest

3. Banded Squats Resistance band just above knees. Wide

stance with feet, toes slightly turned out.
3 x 15-20 Keep chest up as you squat down, driving
knees out against the band & load weight
2-0-1-0 Tempo into heels.
60 secs Rest

4a. Reverse DB Keep your chest up. Take a big step back
and load weight into front heel as you do
Lunges so. Knee should stop just one inch above
the ground. Step leg forward and repeat
3 x 10-12 per leg movement with the other leg.
2-0-1-0 Tempo
60 secs Rest

4b. Resistance Band Loop resistance band round an anchor

point to secure it. Lie face down on floor.
Lying Hamstring Curl Place other end of the resistance band
around ankles. Keep toes pointed
3 x 15 towards your shins. Ensure a good
distance between you and anchor point
2-1-1-1 Tempo so the band is under tension. Start with
legs a few inches off the floor and curl
feet towards you using hamstrings.

5a. Resistance Band Loop resistance band round an anchor

point close to the floor to secure it. Wide
Glute Pull Throughs stance with feet and grip the band
securely in both hands between legs.
2 x 15-20 Ensure a good distance between you and
anchor point so the band is under
2-0-1-1 Tempo tension. Slight bend at the knees and
60 secs Rest slowly hinge the hips back, then drive
hips forward, squeezing glutes at the top.

7
6. Banded Seated Hip
Sit on gym bench/box. Band just above
Abduction knees. Drive your knees out. Pause &
squeeze glutes when legs are fully
2 x 20 reps leant forward/20 extended.
reps upright/20 reps leant
back
2-0-1-1 Tempo
60 secs Rest

8
weeks 1-2
up per body
1. Bent Over Row Loop resistance band round an anchor
point to secure it. Ensure a good distance
with Resistance between you and anchor point so the
band is under tension. Holding resistance
Band band in both hands but shoulder width
apart hinge at the hips, and stretch arms
3 x 12-15 in front of you. Imagine pulling from your
2-0-1-1 Tempo elbows and pulling the both hands(the
resistance band) back and in towards the
60 secs Rest centre of your spine.

2. Standing
Stand on the resistance band, feet
Overhead Shoulder shoulder width apart. Put your thumbs
through the band and stand tall with the
Press band in both hands level with your
shoulders. Drive your hands up & out
3 x 12-15 overhead.
2-0-1-0 Tempo
45 secs Rest

3. DB Floor Press Lie with your back on the floor with

knees bent and the soles of your feet flat
3 x 10-12 to the floor. Hold DB’s in each hand, arms
at a right angle and elbows a few inches
2-0-1-0 Tempo lower than your shoulders. Squeezing
60 secs Rest your chest drive DB’s overhead by
extending at the elbow until arms are
fully outstretched overhead (but not
locked out).

Stand tall with opposite foot to working

4a. Resistance Band arm standing on the resistance band.
Single Arm Lateral Hold the resistance band in the working
hand and keeping arms straight raise
Raises arm to the side until level with shoulders.
Repeat set reps, then swap sides.
3 x 10-12 per arm Alternatively if you have a suitable anchor
point close to the floor then loop the
2-0-1-0 Tempo resistance band round this, grab the
60 secs Rest other end with the arm furthest away
and perform lateral raises like this (turn
and face the other way to do the other
side).

4b. Resistance Band Stand tall with arms outstretched in

front of you. Hold the resistance band in
Pull Aparts both hands with hands close together.
Pull the band apart keeping arms
3 x 15 straight until band touches your lower
chest. Squeeze rear delts. Return to start
2-0-1-1 Tempo point slowly and under control.
60 secs Rest

9
5a. Tricep Dips
Keep hips close to the chair and elbows
against Chair tucked in and tight to body throughout
the movement.
2 x 10-12
2-0-1-1 Tempo

5b. Resistance Band Stand on the resistance band, feet

shoulder width apart. Grip the band in
Bicep Curl both hands, keeping hands shoulder
width apart and palms facing one
2 x 12-15 another. Keep upper body still. Keep
elbows still and close to body, extending
2-0-1-1 Tempo from the elbow and moving your forearm
45 secs Rest only.

10
weeks 1-2
h i it

1. Outdoor Sprints
Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and
gradually increase speed each minute. You should finish at a
fast jogging pace (RPE 6-7).
Find a flat and clear stretch of ground. Mark a start and end
point about 150m apart.
Sprint as fast as possible (RPE 9-10) from one end to the other.
Rest – 2 mins
Sprint
Rest – 1 min 30 secs
Sprint
Rest – 1 min
Sprint
Rest – 30 secs
Sprint
Rest – 1 min
Sprint
Rest – 1 min 30 secs
Sprint
Rest – 2 mins
Sprint
Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2. Tabata 40:20 (work/rest)

1A. Chest-to-floor Burpees
1B. Jump Squats
1C. Mountain Climbers
1D. Broad Jumps
Complete 40 seconds work for each exercise followed by 20
seconds rest. Complete the circuit 3-4 times (depending on
your ability).

11
weeks 1-2
co re
1. Plank Reaches
4 x 20 reps

2. High Boat to Low Boat

4 x 15 reps
45 secs Rest

3. Butterfly Sit Ups

4 x 20 reps

4a. Hip Dips

4 x 10 reps each side
45 secs Rest

12
weeks 1-2
f u ll body conditioning

1. Reverse Lunge with
Single Arm DB
Shoulder Press
6 x Tabata 40:20 (40 seconds
work)/(20 seconds rest) for
max reps (3 sets each side –
alternate sides each set)
2-0-1-0 Tempo
Keep your chest up, hold DB stable level
with collarbone. Holding DB still take a
big step back and load weight into front
heel as you do so. Step leg forward and
then press DB overhead (DB should be in
in same hand as working leg
throughout).

2. Push Ups Hands under shoulders in plank position.

Maintaining positioning bend at the
elbow and lower down to a few inches off
4 x 30:30 work/rest for max
the floor. Squeeze chest to push away
reps and return to start position.
2-0-1-0 Tempo

3a. Alternating DB Grip DB on the floor horizontal to toes

and between legs, back flat. Hips &
Snatches shoulders rise at same rate, keep elbow
high, then once you have pulled as high
Every odd minute of 10 as possible turn the elbow underneath
minute EMOM: 8 reps each the dumbbell, ending with arm straight
arm and the DB overhead.

exp. Tempo

3b. Resistance Band

Stand on the resistance band, feet hip
Squat to Press width apart. Put your thumbs through
the band and stand tall with the band in
(Thruster) both hands shoulder width apart & level
with your shoulders. Squat down,
Every even minute of 10 keeping chest up, then drive up through
minute EMOM: 15 reps the heels and drive hands up and
exp. Tempo overhead.

4a. Swiss Ball Ham

Heels resting on top of Swiss Ball. Lift
Curls hips in reverse glute bridge position and
bend the knees and drive through heels
3 x 12 to bring ball towards you. Keep core
3-1-1-1 Tempo engaged.

13
 Loop resistance band round an high
4b. Resistance Band anchor point to secure it (or trap securely
in a door). Grip the band in both hands,
Bent Over Lat hands shoulder width apart. Hinge at
Pullover hips keeping a flat back, arms
outstretched in line with your spine.
Keep arms straight as you pull them
3 x 15 down until they are level with your torso.
2-0-1-1 Tempo Slowly return to start point. Repeat. Keep
60 secs Rest traps relaxed and try not to engage
triceps.

5. Chest-to-floor Jump feet back and ensure chest

touches floor. Jump feet forward and
Burpees then extend through the knees and hips,
arms overhead.
1 minute – AMRAP
exp. Tempo

14
the programme
weeks 3 - 4

15
weeks 3-4
l ower body

1. Split Stance BW Working leg’s toe in line with resting leg’s

heel. Keep your eye-line looking forward,
Hip Thrusts don’t let your head rock back. Drive up
with your hips, make sure you get full hip
3 x 15-20 per leg extension. Keep majority of your weight
in working leg.
2-0-1-1 Tempo
60 secs Rest

2. DB Stiff Leg
For the deadlift: Keep your back flat and
Deadlift-Front Squat knees soft but not bent. Hinge at the
hips, loading weight into your heels.
Complex Keep DBs touching your thighs as your
lower them down. Return to start point
3 x 10 (1 rep = 1 Stiff Leg and clean DB’s upto shoulders, level with
Deadlift + 1 Front Squat) collarbones. For the squat: Keep chest up
3-1-1-1 as you squat down, holding DB’s steady
at shoulders & load weight into heels.
2-0-1-0 Tempo Return to start point and drop DB’s back
60 secs Rest down to start point for deadlift.

3. BW Bulgarian Split Back foot elevated on chair. Keep chest

up and push your hips back as you bend
Squats at the knee, loading your weight into
your heel. DB’s can be held in each hand
3 x 12-15 per leg to increase difficulty.
3-0-1-0 Tempo
60 secs Rest

4. Resistance Band Stand on the resistance band, feet

shoulder width apart. Place the other
Good Mornings end of the resistance band around the
back of your neck and stand tall. With a
3 x 15-20 slight bend at the knee slowly hinge your
hips back, keep your back flat. Then drive
3-0-1-1 Tempo your hips forward, squeezing glutes.
60 secs Rest Repeat.

5a. Kneeling Loop resistance band round an anchor

point to secure it. Lie face down on floor.
Resistance Band Place other end of the resistance band
around ankles. Keep toes pointed
Kickbacks towards your shins. Ensure a good
distance between you and anchor point
3 x 15 so the band is under tension. Start with
2-1-1-1 Tempo legs a few inches off the floor and curl
feet towards you using hamstrings.

5b. Banded DB
Goblet Squats Resistance band just above knees. Wide
stance with feet, toes slightly turned out.
Keep chest up as you squat down, driving
3 x 15 *drop set last set to knees out against the band & load weight
bodyweight only another 15 into heels.
reps
2-1-1-1 Tempo
60 secs Rest
16
6a. Lateral Lunges
Keep chest up as you take a big step to
2 x 10-12 each side the side. For a count of 3 slowly bend at
the knee push your hip back and down.
3-1-1-0 Tempo Pause for 1 and then return to start
60 secs Rest position. Alternate legs each rep.

6b. Lateral Band Resistance band just above knee joint.

Bend slightly at the knee and hinge hips
Walks back slightly. Maintaining this position
throughout take a big step to the side,
2 x 15-20 each side repeat for the stated reps on both sides.
2-0-1-1 Tempo
60 secs Rest

17
weeks 3-4
up per body
1. Bent Over DB Row Hinge at the hips, keep elbows tight to
your body. Imagine pulling from your
elbows and pulling the DB’s back and in
3 x 12-15
towards the centre of your spine.
2-0-1-1 Tempo
60 secs Rest

2. Seated Multi-ROM
DB Shoulder Press
3 x 7 bottom half reps/7 top
half reps/7 full reps
2-0-1-0 Tempo
60 secs Rest
Sit upright on chair. Keep elbows in line
with shoulders. Start with DBs at
shoulder height and extend arms up
until they touch at the top, but only
lower halfway. For next 7 reps start
halfway and lower the shoulder height.
For final 7 reps perform full movement.

3a. Resistance Band Stand on the resistance band, feet hip

width apart. Grip the resistance band in
Upright Row both hands, hands slightly closer than
shoulder width. Keeping chest out and
3 x 12-15 shoulder blades back pull your hands
2-0-1-1 Tempo directly up to under your chin, keeping
elbows out in line with shoulders.
Squeeze shoulders at the top of the
movement.

Grip DB in each hand and place hands

3b. Renegade Row under shoulders in plank position.
with DB’s Maintaining your position by bracing your
core, rowone DB back, squeezing lats.
3 x 10 each side Swap arms each rep.

2-0-1-1 Tempo
60 secs Rest

4a. Single Arm Bent Loop resistance band round an high

anchor point to secure it. Grip band
Over Resistance securely in one hand, hinge from the hips
and extend arm out in front. Ensure a
Band Row good distance between you and anchor
point so the band is under tension/. Keep
3 x 12 each arm elbow tight to body as you pull the
2-0-1-1 Tempo resistance band back. Imagine pulling
from the elbow.

4b. Single Arm DB DB between legs. Grip in one hand palm

facing toward same leg as working arm.
Clean & Press Extend up through knees and hip, clean
DB onto shoulder the press overhead.
3 x 8-10 each side
2-0-1-1 Tempo
60 secs Rest

18
5a. Tricep Press Ups Hands under shoulders in plank position.
Keep elbow tucked in and close to body
throughout to hit triceps. Maintaining
2 x AMRAP
positioning bend at the elbow and lower
2-0-1-0 Tempo down to a few inches off the floor.
Squeeze triceps to push away and return
to start position. To regress the exercise
drop down to knees.

5b. Resistance Band

Keep elbows tight to body. Keep body
Bicep Curl still, extend from the elbow moving the
forearms only. Start with arm’s fully
2 x 7 bottom half reps/7 top extended, DBs by your side and extend
half reps/7 full reps arms up only until arm is at a right angle
and lower. For next 7 reps start halfway
2-0-1-1 Tempo and curl DBs up to full contraction. For
60 secs Rest final 7 reps perform full movement.

19
weeks 3-4
h i it

1. Outdoor Sprints
Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and
gradually increase speed each minute. You should finish at a
fast jogging pace (RPE 6-7).
Find a flat and clear stretch of ground. Mark a start and end
point about 150m apart.
Sprint as fast as possible (RPE 9-10) from one end to the other.
Rest – 1 min
Sprint
Active Recovery – 10 burpees
Sprint
Rest – 1 min
Sprint
Active Recovery – 10 burpees
Sprint
Rest – 1 min
Sprint
Active Recovery – 10 burpees
Sprint
Rest – 2 mins
Sprint
Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2. 16 minute EMOM
Every 1st minute: 12 DB Zombie Sit Ups
“ 2nd minute: 12 Squat Thrusters with Press Up
“ 3rd minute: 15 Resistance Band Squat to Press (Thruster)
“ 4th minute: 10 Chest-to-Floor Burpees with Tuck Jump
You have one minute to complete the reps stated for each
exercise. Whatever time you have leftover you have to rest.
When the next minute starts move on to the next exercise. The
total work time is 16 minutes so you have 4 rounds of the
circuit.

20
weeks 3-4
co re

1a. Lying leg raises

4 x 10 reps

1b. Swiss Ball Knee Tucks

4 x 15 reps

1c. Panther Shoulder Tap

4 x 20 reps
60 secs

2a. DB Windmills
3 x 8 reps each side

2b. Standing Resistance Band Wood Chop

(Low to High)
3 x 10 reps each side

21
2c. Wheelbarrow (using two gliders or small
towels)
3 x 10-12 reps
60 secs Rest

22
weeks 3-4
f u ll body conditioning

1. Squat Complex Resistance band just above knees. Wide

3 x 10 banded DB goblet
squat, 10 banded jump
squats, 10 banded squats
dyn. Tempo
60 secs Rest
stance with feet, toes slightly turned out.
Keep chest up as you squat down (for
goblet squats keep DB at chest height),
driving knees out against band
throughout.

2. Glute Bridge
Resistance band just above knees. Feet
Complex hip width apart. Drive hips up to full
extension, squeezing glutes at the top.
3 x 15 banded glute bridges For abductions: drive your knees apart as
with DB, 15 banded glute far as possible. Pause & squeeze glutes
bridges, 15 banded when knees are at widest point.
abductions
2-0-1-1 Tempo 60 secs Rest

3a. Devil Press DB in each hand, jump hands to floor

and feet back, press up, the jump feet
8 minute EMOM: 6 reps every forward as you hinge hips forward. DBs
odd minute are between legs and swing up into
overhead position.
dyn. Tempo

3b. Butterfly Sit Ups
8 minute EMOM: 15 reps
dyn. Tempo
60 secs Rest
Lie face up, knees bent out at sides and
soles of feet touching. Reach arms
overhead. Using your core sit up and toe
touches with feet. Then lower back to
start position.

4a. Squat Thrusters From a high plank position, jump feet

12 minute AMRAP: 15 reps
dyn. Tempo
forward into a wide squat and bring
hands off the ground in front of your
chest. Keep your back straight, shoulders
down, and chest out while in the low
squat. Pause for a second, then place
hands on the ground and jump feet back
into a high plank position. Repeat as
quickly as possible.

4b. Reverse Lunges Hold DB overhead, arm locked out. On

the opposite leg step back and down
with DB Overhead into a lunge position. Perform all reps on
one side then swap.
12 minute AMRAP: 7 reps each
side
2-0-1-0 Tempo

23
4c. Walk Outs Bend from the hips and slowly walk
hands forward, keep legs as straight as
possible. Finish in a plank position, then
12 minute AMRAP: 10 reps
walk hands slowly back up to start
dyn. Tempo position, again keeping legs as straight as
60 secs Rest possible throughout.

24
the programme
weeks 5 - 6

25
weeks 5-6
l ower b o dy

1a. DB Stiff Leg Keep your back flat and knees soft but
not bent. Hinge at the hips, loading
Deadlifts weight into your heels. Keep DBs
touching your thighs as your lower them
3 x 10-12 down.
3-1-1-1 Tempo
60 secs Rest

1b. Resistance Band Loop resistance band round an anchor

point to secure it. Lie face down on floor.
Lying Hamstring Curl Place other end of the resistance band
around ankles. Keep toes pointed
3 x 15 towards your shins. Ensure a good
distance between you and anchor point
2-0-1-1 Tempo so the band is under tension. Start with
60 secs Rest legs a few inches off the floor and curl
feet towards you using hamstrings.

2a. Banded DB Resistance band just above knees. Wide

Goblet Squats
3 x 12-15 *drop set last set to
just banded another 15 reps
2-1-1-0 Tempo
stance with feet, toes slightly turned out.
Hold DB vertically in both hands at chest
height. Keep chest up as you squat down,
driving knees out against the band &
load weight into heels.

2b. Banded Hip Resistance band just above knees. Rest

back against chair or another stable
Thrusts surface. Feet shoulder width apart. Knee’s
should be at a right angle at full
3 x 20 extension. Keep your eye-line looking
forward, don’t let your head rock back.
2-0-1-1 Tempo Drive up with your hips, make sure you
60 secs Rest get full hip extension.

3a. Reverse DB
Lunges
3 x 10-12 per leg *drop set
last set to bodyweight
another 10 reps per leg
3-1-1-1 Tempo
Keep your chest up. Take a big step back
and load weight into front heel as you do
so. Knee should stop just one inch above
the ground. Step leg forward and repeat
movement with the other leg.

3b. Resistance Band Stand on the resistance band, feet

Good Mornings shoulder width apart. Place the other
end of the resistance band around the
3 x 15-20 back of your neck and stand tall. With a
slight bend at the knee slowly hinge your
3-0-1-1 Tempo hips back, keep your back flat. Then drive
60 secs Rest your hips forward, squeezing glutes.
Repeat.

26
4a. Swiss Ball Heels resting on top of Swiss Ball. Lift
hips in reverse glute bridge position and
Hamstring Curl bend the knees and drive through heels
to bring ball towards you. Keep core
3 x 15 engaged.
3-1-1-1 Tempo
60 secs Rest

4b. Resistance Band Loop resistance band round an anchor

point close to the floor to secure it. Wide
Glute Pull Throughs stance with feet and grip the band
securely in both hands between legs.
3 x 15-20 Ensure a good distance between you and
anchor point so the band is under
2-0-1-1 Tempo tension. Slight bend at the knees and
60 secs Rest slowly hinge the hips back, then drive
hips forward, squeezing glutes at the top.

5. BW Bulgarian Split Back foot elevated on chair. Keep chest

up and push your hips back as you bend
Squats at the knee, loading your weight into
your heel. DB’s can be held in each hand
1 x 50 reps per leg to increase difficulty.
2-0-1-0 Tempo

27
weeks 5-6
up p er b o dy

1a. DB Floor Press Lie with your back on the floor with
knees bent and the soles of your feet flat
to the floor. Hold DB’s in each hand, arms
3 x 10-12
at a right angle and elbows a few inches
2-0-1-0 Tempo lower than your shoulders. Squeezing
your chest drive DB’s overhead by
extending at the elbow until arms are
fully outstretched overhead (but not
locked out).

1b. Wide Arm Press

Hands wider than shoulders in plank
Ups position. Maintaining position bend at
the elbow and lower down to a few
3 x AMRAP inches off the floor. Squeeze chest to
2-0-1-0 Tempo push away and return to start position.

60 secs Rest

2a. Bent Over DB Hinge at the hips, keep elbows tight to

your body. Imagine pulling from your
Row elbows and pulling the DB’s back and in
towards the centre of your spine.
3 x 12-15
2-0-1-1 Tempo

Loop resistance band round an anchor

2b. Bent Over Row point to secure it. Ensure a good distance
with Resistance between you and anchor point so the
band is under tension. Holding resistance
Band band in both hands but shoulder width
apart hinge at the hips, and stretch arms
3 x 15-20 in front of you. Imagine pulling from your
elbows and pulling the both hands(the
2-0-1-1 Tempo resistance band) back and in towards the
60 secs Rest centre of your spine.

3a. Seated Arnold DB Start with DB’s in hands and palms

facing towards you, extend elbows out
Press and gradually turn palms out until
elbows are level with shoulders. As you
3 x 12-15 do this drive DB’s up overhead until arms
are fully extended (don’t lock out
2-0-1-0 Tempo elbows).

3b. Standing
Stand on the resistance band, feet
Overhead Shoulder shoulder width apart. Put your thumbs
through the band and stand tall with the
Press band in both hands level with your
shoulders. Drive your hands up & out
3 x 12-15 overhead.
2-0-1-0 Tempo
60 secs Rest

28
 Stand tall with opposite foot to working
4a. Resistance Band arm standing on the resistance band.
Hold the resistance band in the working
Single Arm Lateral hand and keeping arms straight raise
arm to the side until level with shoulders.
Raises Repeat set reps, then swap sides.
Alternatively if you have a suitable anchor
2 x 12-15 per arm point close to the floor then loop the
2-0-1-0 Tempo resistance band round this, grab the
other end with the arm furthest away
and perform lateral raises like this (turn
and face the other way to do the other
side).

4b. Resistance Band Split stance with feet, stand with the
heel of back foot on the resistance band.
Single Arm Overhead Keeping it behind you, grip the
resistance band in the same hand.
Tricep Extension Keeping your elbow pointing forwards
extend hand until arm is outstretched.
2 x 12-15 per arm Squeeze tricep at the top.
2-0-1-1 Tempo

4a. Resistance Band Stand on the resistance band, feet

shoulder width apart. Grip the band in
Bicep Curl both hands, keeping hands shoulder
width apart and palms facing one
2 x 15 another. Keep upper body still. Keep
2-0-1-1 Tempo elbows still and close to body, extending
from the elbow and moving your forearm
60 secs Rest only.

29
weeks 5-6
hiit

1. Outdoor Sprints
Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and
gradually increase speed each minute. You should finish at a
fast jogging pace (RPE 6-7).
Find clear stretch of ground at a moderate incline. Mark a start
and end point about 150m apart.
Sprint as fast as possible (RPE 9-10) from one end to the other.
Active Recovery – 5 Walk Outs, 5 Jump Squats
Sprint
Active Recovery – 10 Walk Outs, 10 Jump Squats
Sprint
Active Recovery – 12 Walk Outs, 12 Jump Squats
Sprint
Rest – 1 mins
Sprint
Active Recovery – 12 Walk Outs, 12 Jump Squats
Sprint
Active Recovery – 10 Walk Outs, 10 Jump Squats
Sprint
Active Recovery – 5 Walk Outs, 5 Jump Squats
Sprint
Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2. 16 minute AMRAP
1A. 16 Burpees
1B. 16 Banded or DB Goblet Squats
1C. 16 Press Ups
1D. 16 Resistance Band Bent Over Row
1E. 16 Panther Shoulder Taps
Complete as many rounds as possible of the above circuit in 16
minutes.

30
weeks 5-6
co re

1a. Single-leg Jackknife

4 x 10 reps each side

1b. Plank Shoulder Taps

4 x 20 reps

1c. Resistance Band

Reverse Crunch
4 x 20 reps
60 secs

2a. Ab Rollouts (using

Swiss Ball or Wheel)
4 x 8 reps

2b. Side Plank Knee to Chest

4 x 10 reps each side

31
2c. Dirty Dog
4 x 15 reps
60 secs

3. Mountain Climbers
1 x 1 minute AMRAP

32
weeks 5-6
f u ll b o d y conditioning

1. DB Stiff Leg For the deadlift: keep your back flat and
Deadlift-Row knees soft but not bent. Hinge at the
hips, loading weight into your heels.
Complex Keep DBs touching your thighs as your
lower them down. Then drive hip forward
4 x 10-12 reps: Stiff Leg squeezing glutes. Lower down again but
perform one bent over row. Return to
Deadlift into Bent Over Row start position and begin doing another
(1 Stiff Leg Deadlift + 1 Bent deadlift.
Over Row = 1 rep)
2-0-1-1 Tempo
60 secs Rest

2. DB Thruster
Resistance band just above knees. Feet
Complex hip width apart. Drive hips up to full
extension, squeezing glutes at the top.
4 x 8 reps: Burpee to Clean to For abductions: drive your knees apart as
Front Squat to Thruster (1 far Holding DB’s in both hands on the
Burpee + 1 Clean + 1 Front floor jump feet back into plank position.
Jump feet forward & clean DB’s so they
Squat + 1 Overhead Press = 1 are at collarbone height. Squat down
rep) keeping chest lifted then drive back up
2-0-1-1 Tempo pressing DB’s overhead.possible. Pause &
squeeze glutes when knees are at widest
60 secs Rest point.

3a. Broad Jumps Feet shoulder width, lower into quarter

4 x Tabata 40:20 (40 secs
work/20 secs rest)
exp. Tempo
squat then extend explosively through
the hips and knees, pushing through
heels to jump forwards. Lower into a
squat again and repeat.

3b. Mountain Hands under shoulders in plank position.

Climbers Maintaining position bring one knee to
your chest, return back to start position
4 x Tabata 40:20 (40 secs and repeat with the other leg. Do this as
quickly as possible.
work/20 secs rest)
dyn. Tempo
60 secs Rest

4a. Walk Outs with Bend from the hips and slowly walk
hands forward, keep legs as straight as
Press Up possible. Finish in a plank position,
perform a press up, then walk hands
4RFT x 10 reps slowly back up to start position. Again
keeping legs as straight as possible
dyn. Tempo throughout.

33
4b. Reverse Lunge
with Single Arm DB
Shoulder Press
4RFT x 8 reps each side
(complete all reps on one
side then change)
2-0-1-0 Tempo
Keep your chest up, hold DB stable level
with collarbone. Holding DB still take a
big step back and load weight into front
heel as you do so. Step leg forward and
then press DB overhead (DB should be in
in same hand as working leg
throughout).

4c. Chest-to-floor Jump feet back and ensure chest

touches floor. Jump feet forward and
Burpees then extend through the knees and hips,
arms overhead.
4RFT x 12 reps
2-1-1-1 Tempo

5. Banded Jump Resistance band just above knees. Wide

stance with feet. Keep chest lifted.
Squats
10 x 10 secs on (work)/10 secs
off (rest)
exp. Tempo

34
Disclaimer:
B_ND accept no liability for any injury, loss or damage resulting from the use of this guide. We strongly recommend a
base level of fitness prior to engaging in the use of this guide, and if you have no history of resistance training we
recommend hiring a Personal Trainer for several sessions to ensure safe and correct form. If you do suffer from any
medical conditions, we recommend that you consult a Doctor prior to using this guide. Ensure that you comply with
the health, safety and behavioural codes of conduct in any gyms that you use this guide in.

Copyright:
Reproducing, duplicating, copying, selling, renting or lending this guide to any persons is strictly prohibited and illegal.
Any breach of these terms and conditions will be taken seriously. Within this, please respect the intellectual property
and effort that went into creating this guide by not breaching these regulations.

35