Nuyu Meta-Blast: 6 Months Training 12 Complete Workouts

NUYU
META-BLAST
6 Months training
12 Complete workouts
Look good, feel great Page |1

IMPORTANT NOTICE
Any exercise is not without inherent risks and any exercises may result in injury or
illness. We therefore advise you to consult a doctor before attempting any physical exercise
programme. The exercises demonstrated in this program have been carefully categorised
and constructed for the purposes described, but they may not be suitable for everyone. If
you engage in this exercise program, you agree that you do so entirely at your own risk, and
you further agree that you will follow the instructions given in this program in all
respects. We exclude to the fullest extent permitted by law any and all liability for injuries
that may arise from and in connection with the exercises demonstrated in this program.
Please also take account of the following general advice:
Do not exercise if you are feeling unwell, faint or dizzy, or if you have eaten a heavy meal in
the last two hours, or if you have been drinking alcohol.
If you are in pain or have sustained any injury, consult your doctor before undertaking any
of the exercises.
Do not exercise if you are taking pain-killers – they will mask any warning pain.
If you are undergoing medical treatment or taking drugs, consult your doctor before
exercising.
Always stop any exercise if it causes pain.
If you are in any doubt at all about the applicability to you of any of the routines in this
program, do not attempt them.
None of the exercises that are featured in this product have been designed with pregnancy
in mind. In the event you are pregnant or believe you maybe, we recommend that you do
not undertake the exercises as demonstrated.
If you are a BMI of 17 or less, or a BMI of 32 or more, consult your doctor before attempting
any exercise within this program
By completing any routine from this program you acknowledge that you have read,
understood and agreed to the foregoing health advice and Disclaimer.

The Macro Cycle
A Macro Cycle is a year training plan. The year is then divided into 12 Meso Cycles lasting
1 month in duration. Each month is broken down in to 4 or 5 weeks known as a Micro
Cycle.
This manual covers the first 6 Meso Cycles as follows:
Meso Cycle TRAINING METHOD & FOCUS
Metabolic Stimulation
1
Strength, Stamina and CV endurance
Start from the Core

2
Body Control & Balance
Push – Pull
3
Strength
Lactic-acid
4
Hypertrophy
Cross Training
5
Focus on equip: suspension, Box, Step, D/B, Fitball
Start from the Core

6
Body Control & Mobility

Meso Cycle 01
METABOLIC STIMULATION
This month we will be focusing on building

functional strength, muscular stamina and cardio–
vascular endurance
The metabolic stimulation workout method changes the body area that is trained on each
exercise for example:
Legs--‐abs--‐arms--‐legs--‐arms--‐back--‐abs--‐etc.
This stimulates blood movement and the metabolism.
Training the metabolism in this way is great at reducing body fat percentage, therefore
an ideal goal this month for your clients would be a reduction in body fat. Simply use
impedance monitors or callipers to measure each individual’s body fat % before and
after.

Setting your goal
MY GOAL THIS MONTH IS TO REDUCE MY BODY FAT BY ____%
[start] CURRENT BF% = _______%
[finish] NEW BODY FAT % = _____%
METABOLIC STIMULATION
This month we will be focusing on building functional

strength, muscular stamina and cardio–vascular endurance
whilst burning body fat stores

WORKOUT #1
Session Time: 45 mins Method: Metabolic Stimulation Protocol: 30/30
70 -
WARM UP 10min
80%
Aerobic – 2 minutes of light Jogging.
Joint warm up – 10 reps on each exercise – total time 2 minutes
1. Ankle Circles
2. Knee Flexion-Extension
3. Hip Circles
4. Knee to chest with traction
5. Lateral leg raise
6. Complete torso Rotation
7. Shoulder rotations
8. Palm up palm down
9. Neck left-right / up-down / chicken
Mobility exercises – 10 reps stop and stretch technique – total time 5 minutes
1. Downward facing dog modified (Calves)

2. Lying Leg extensions (Quads and Hamstrings)
3. Kneeling Knight (Hips)
4. 90 - 90 switch (Back)
5. Sphinx to sleeping warrior (Back and Abs)
6. Take your hands (Shoulders)
7. Prone Jet (Chest and Arms)
NOW HYDRATE THE BODY BEFORE THE MAIN WORKOUT

70 -
WORKOUT
90% 30min
Perform the exercise for 30 seconds then rest for 30 seconds before moving onto the next. This
improves strength and stamina. COMPLETE 3 TIMES
1. Complete Abs
2. Push Up
3. Jumping Squat
4. C to reverse C
5. Pike Push up
6. Single Leg Hamstring Curl
7. Sitting Wiper
8. Bridge – twist plank + [elbow push up] adaptation for advanced client
9. Jumping Lunge
REST for 90 seconds and re-hydrate the body
COOL DOWN 60% 5 min
Perform each exercise for 20 seconds in a slow and controlled manner concentrating on deep
breathing.
1. Kneeling to downward facing dog

2. Rolling hands to toes
3. Drunken Superman (count 20 seconds each leg)
4. Modify Tree (count 20 seconds each side)
5. Sphinx (count 20 seconds)
NOW RE-HYDRATE THE BODY

WORKOUT #1A
Session Time: 45 mins Method: Metabolic Stimulation Protocol: Aerobic burst
70 -
WARM UP 10min
80%
1. Ankle Circles
3. Hip Circles


70 -
WORKOUT 30min
90%
Perform 2 exercises for 30 seconds each, then active rest for 120 seconds before moving onto the
next. This improves Cardio endurance. COMPLETE 4 TIMES
1. Complete Abs
2. Push Up
3. Skipping 2 mins
4. C to reverse C
5. Front Lunge (not jumping)
6. Skipping 2 mins
REST for 90 seconds and re-hydrate the body
COOL DOWN 60% 5 min
breathing.
1. Kneeling to downward facing dog

2. Rolling hands to toes
3. Drunken Superman (count 20 seconds each leg)
4. Modify Tree (count 20 seconds each side)
5. Sphinx (count 20 seconds)

Meso Cycle 02
Start from the Core

functional strength of the core and good posture.
Also control of the body and balance working with
unstable exercises.
The Start from the Core workout method we choose to start from core exercises then
we mix upper and lower body exercises in order to rest the core before going again.
This promotes core strength and stability along with good posture.
Therefore an ideal goal this month for your clients would be a timed Plank Hold to test
core strength and endurance.
Simply use a stopwatch to measure each individual’s plank time before and after.
Look good, feel great P a g e | 10

Setting your goal
MY GOAL THIS MONTH IS TO IMPROVE MY PLANK HOLD TIME
[start] CURRENT TIME = _______seconds
[finish] NEW TIME = _______seconds
START FROM THE CORE

strength of the core and good posture. Also control of the
body and balance working with unstable exercises.

WORKOUT #2
Session Time: 45 mins Method: Start from the Core Protocol: Aerobic Couple
70 -
WARM UP 10min
80%
1. Heel - Toes
2. Knee Circle Little
3. Unlock Hips Lunge heels on floor
5. Torso rotation
6. Side bends
7. Shoulder rotation with extended arms

2. Lying Frontal leg raise (Hips and Hamstrings)
3. Wave (Hamstrings and lower back)
4. Double Scorpion (Back)
5. Sphinx ( Abs)
7. Handcuff (Chest and shoulders)

70 -
WORKOUT 30min
90%
One person completes the exercise circuit taking rest when needed whilst the other person is
completing the aerobic exercise. Then switch roles. This improves Cardio Fitness and the exercises
chosen work on body control and Balance.
COMPLETE 5 TIMES –
1. Double Crunch – 20 reps

2. X Back - 20 reps
3. Single leg plank – alternate legs 20 reps
4. Extended Arms Crunch - 20 reps
5. Indian Push up – 15 reps
6. Crossed Lunge – 10 reps each leg
Aerobic exercise = Skipping
COOL DOWN 60% 5 min
breathing.
6. Sphinx
7. Alternate hand to toe
8. Complete torso rotation
9. Modify Tree
10. Un-roll Carpet

WORKOUT #2A
Session Time: 45 mins Method: Start from the Core Protocol: Team Challenge
70 -
WARM UP 10min
80%
9. Heel - Toes
13. Torso rotation
14. Side bends

12. Sphinx ( Abs)

70 -
WORKOUT 30min
90%
Split the class into teams of 4. The team must complete set reps in each exercise before moving onto
next. Set a max of 20 reps in one go (so someone doesn’t do half the teams work!) each person to
stay in order.

10. Squat – 400 reps
Set up a board for each team to record their reps on as they do them.
COOL DOWN 60% 5 min
breathing.
11. Sphinx
14. Modify Tree
15. Un-roll Carpet

Meso Cycle 03
PUSH - PULL

functional strength of the limbs and kinetic chains.
This will also shape and tone the body.
The Push – Pull workout method is simple in concept; one exercise requires your body to
push and the following exercises requires a pulling motion.
This promotes improvements in overall body strength.

Therefore an ideal goal this month for your clients would be a test AMRAP in one exercise
for example a push-up.
Simply count full reps to measure each individual’s score before and after.

Setting your goal
MY GOAL THIS MONTH IS TO INCREASE THE AMOUNT OF PUSHUPS I

CAN DO WITHOUT STOPPING
[start] CURRENT REPS = _______

[finish] NEW REPS = _______
PUSH - PULL

strength of the limbs and kinetic chains. This will also shape
and tone the body.

WORKOUT #3
Session Time: 45 mins Method: Push - Pull Protocol: AMRAP
70 -
WARM UP 10min
80%
1. Toe up – toe down / internal & external rotation

2. Knee Flexion Extension
4. Hip Circles
5. Complete Torso rotation
6. Candelabrum
1. Downward facing dog (Calves)

2. Alternate hand to toes (Hamstrings)
3. Lateral leg raise (Hips)
4. Lifting Camel (hips and Quads)
5. Sphinx to sleeping warrior (Back and abs)
7. Prone Jet (Chest and shoulders)

70 -
WORKOUT 20min
90%
AMRAP = “as many reps as possible” you must complete the circuit as many times as you can in the
time limit. This improves Cardio Fitness as well as increasing functional strength.
Repeat for 20 minutes – rest when needed. Participants to count circuit completions on a chart.
1. Push up – 20 reps
2. Pull up - 20 reps (use school hall ropes or bars and do laying pulls)
3. Squat rise – 20 reps
4. Fitball Hamstring curl - 20 reps (Bridge if no fitball available)
Then finish with 10 minutes core exercises [if needed]

1. Front plank
2. Lateral plank
3. Back plank
4.
COOL DOWN 60% 5 min
breathing.
1. Sphinx
4. Drunken superman
5. Sleeping warrior

WORKOUT #3A
Session Time: 45 mins Method: Push - Pull Protocol: Time Challenge
70 -
WARM UP 10min
80%

4. Hip Circles
6. Candelabrum


70 -
WORKOUT 20min
90%
In the time challenge you have 1 minute to complete the entire circuit. You can rest for the remaining
time. You are ‘out’ when you can no longer complete the circuit in the minute time limit. This improves
functional strength.
Participants to count circuit completions on chart.
1. Push up – 5 reps
2. Pull up - 5 reps (use school hall ropes or bars and do laying pulls)
3. Squat rise – 8 reps
4. Fitball Hamstring curl - 8 reps (Bridge if no fitball available)

5. Front plank
6. Lateral plank
7. Back plank
COOL DOWN 60% 5 min
breathing.
1. Sphinx
4. Drunken superman
5. Sleeping warrior

Meso Cycle 04
LACTIC-ACID
This month we will be focusing on muscular

endurance and increase our lactate threshold. This
will also, over time, increase muscle size and
strength.
The lactic-acid workout method is designed to test our lactate threshold by grouping
exercises together that require the same muscle groups.
This will increase muscular endurance and overall body strength.
Training the Lactate system in this way is great at improving muscular endurance and
lactic threshold, therefore an ideal goal this month for your clients would be a max
repetition squat in 1 minute. Simply use a stopwatch and count each individual’s score
before and after.

Setting your goal
MY GOAL THIS MONTH IS TO INCREASE THE AMOUNT OF SQUATS I

CAN DO IN 1 MINUTE
[start] CURRENT REPS = _______

[finish] NEW REPS = _______
LACTIC-ACID
This month we will be focusing on muscular endurance and

increase our lactate threshold. This will also, over time,
increase muscle size and strength.

WORKOUT #4
Session Time: 45 mins Method: Lactic Acid Protocol: 2/1
70 -
WARM UP 10min
80%
Aerobic – 3 minutes of skipping.
10. Ankle Circles

12. Hip Circles


70 -
WORKOUT 30min
90%
In the 2/1 protocol you complete an exercise for 2 minutes then rest for 1 minute before moving on.
This improves muscular endurance. This circuit focuses on lower body.
Repeat twice – resting only when indicated unless muscular failure is reached.
10. Torso Lunge

11. Burpee
12. Squat rise
13. Crossed V-up
COOL DOWN 60% 5 min
breathing.
6. Sphinx
7. Lying leg extension
8. Drunken superman (each leg)
9. Standing take the calves
10. Psoas lunge (each leg)

WORKOUT #4A
Session Time: 45 mins Method: Lactic Acid Protocol: Tabata
70 -
WARM UP 10min
80%
1. Ankle Circles
3. Hip Circles


70 -
WORKOUT 30min
90%
The Tabata protocol means you complete 8 minutes of 20 seconds max effort followed by 10 seconds
rest. All 8 ‘rounds’ must be completed then take 2 minute rest before moving to next exercise. This
improves muscular endurance and VO2MAX. This circuit is aimed at upper and lower body with a focus
on the core.
Repeat twice – resting only when indicated unless muscular failure is reached.
1. Fitball Push up (use a bench or stable chair)

2. Sumo Squat Jump (use step or a stable bench)
3. L Crunch
COOL DOWN 60% 5 min
breathing.
1. Sphinx

Meso Cycle 05
CROSS TRAINING
This month we will be focusing on the use of our

Kinetic chains and increase our core strength and
overall power. This will also enable us to have
better body control and use of our muscles
synergistically.
The Cross Training workout method is designed to challenge our kinetic chains by
incorporating use of specialised equipment.
This will increase body control, core stability and overall body strength.
Therefore an ideal goal this month for your clients would be a timed endurance holding
an L-Sit position. Simply use a stopwatch and count each individual’s score before and
after.

Setting your goal
MY GOAL THIS MONTH IS TO INCREASE THE LENGTH OF TIME I CAN

HOLD THE L-SIT POSITION
[start] CURRENT TIME = _______

[finish] NEW TIME = _______
CROSS TRAINING
This month we will be focusing on the use of our Kinetic

chains and increase our core strength and overall power.
This will also enable us to have better body control and use
of our muscles synergistically.

WORKOUT #5
Session Time: 45 mins Method: Cross Training Protocol: Round circuit
70 -
WARM UP 10min
80%
1. Heel - Toes
5. Torso rotation
6. Side bends

5. Sphinx ( Abs)

70 -
WORKOUT 30min
90%
In the round circuit protocol you complete each exercise for the stated reps and move onto the next
one with no rest. Then rest for 2 minutes before repeating. This improves muscular endurance.
Repeat 3 times – rest for 2 minutes only when all exercises have been completed.
In this circuit I have only used a step and Fitball as these are the cheapest equipment and you can use
a school hall bench instead of a step.
1. Step - Twisting Squat jump x 20

2. Step - Feet on step Push-up x10
3. Fitball - Classic Crunch x20
4. Step - Lateral jumps x 20
5. Fitball - Hands on ball push-up x 10
6. Step – Sumo Squat jump x 20
7. Fitball - Lateral Torso raise x 10 (each side)
8. Fitball - Dorsal raise x 20
COOL DOWN 60% 5 min
breathing.
1. Sphinx

WORKOUT #5A
Session Time: 45 mins Method: Cross Training Protocol: 30/30 mobility
70 -
WARM UP 10min
80%
1. Heel - Toes
5. Torso rotation
6. Side bends

5. Sphinx ( Abs)

70 -
WORKOUT 30min
90%
In the 30/30 mobility protocol you complete each exercise for 30seconds AMRAP and then instead of
30 seconds rest you complete a mobility exercise. This improves mobility and flexibility.
Repeat 4 times – rest for 2 minutes only when all exercises have been completed.
In this circuit I have only used a step and Fitball as these are the cheapest equipment and you can use
a school hall bench instead of a step.
1. Step – 1/2 Squat jump

2. Kneeling to downward dog
3. Fitball – Atomic push-up
4. Jet veer
5. Fitball – Classic Crunch
6. Sphinx
7. Fitball - Dorsal raise
8. Sleeping Warrior
9. Step – Sumo Squat jump
10. Wave
COOL DOWN 60%

5 min
breathing.
1. Sphinx

Meso Cycle 06
Start from the Core

functional strength of the core and good posture.
Also control of the body and balance working with
unstable exercises.
The Start from the Core workout method we choose to start from core exercises then
we mix upper and lower body exercises in order to rest the core before going again.
This promotes core strength and stability along with good posture.
Therefore an ideal goal this month for your clients would be a test core strength and
endurance by completing a side plank for the longest time possible
Simply use a stopwatch to measure each individual’s score before and after.

Setting your goal
MY GOAL THIS MONTH IS TO IMPROVE MY SIDE PLANK HOLD TIME
[start] CURRENT TIME = _______seconds
[finish] NEW TIME = _______seconds
START FROM THE CORE

strength of the core and good posture. Also control of the
body and balance working with unstable exercises.

WORKOUT #6
Session Time: 45 mins Method: Start from the core Protocol: Time Challenge
70 -
WARM UP 10min
80%

4. Hip Circles
6. Candelabrum
7. Neck left-right / chin down / chicken

6. Modify Tree (Obliques)

70 -
WORKOUT 20min
90%
In the time challenge you have 1 minute to complete the entire circuit. You can rest for the remaining
time. You are ‘out’ when you can no longer complete the circuit in the minute time limit. This improves
functional strength.
Participants to count circuit completions on chart. For 20 minutes
1. Extended arms crunch – 5 reps

2. Flexed leg Wiper – 5 reps
3. Burpee – 5 reps

8. Front plank
9. Lateral plank
10. Back plank
COOL DOWN 60% 5 min
breathing.
1. Sphinx
4. Drunken superman
5. Sleeping warrior

WORKOUT #6A
Session Time: 45 mins Method: Start from the Core Protocol: Aerobic Couple
70 -
WARM UP 10min
80%
1. Heel - Toes
5. Torso rotation
6. Side bends

5. Sphinx ( Abs)

70 -
WORKOUT 30min
90%
One person completes the exercise circuit taking rest when needed whilst the other person is
completing the aerobic exercise. Then switch roles. This improves Cardio Fitness and the exercises
chosen work on body control and Balance.
COMPLETE 5 TIMES –

2. X Back - 20 reps
3. Single leg plank – alternate legs 20 reps
6. Crossed Lunge – 10 reps each leg
Aerobic exercise = Skipping
COOL DOWN 60% 5 min
breathing.
1. Sphinx
4. Modify Tree
5. Un-roll Carpet

Nuyu Meta-Blast: 6 Months Training 12 Complete Workouts

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NUYU

Look good, feel great Page |1

Please also take account of the following general advice:

Always stop any exercise if it causes pain.

Look good, feel great Page |2

Meso Cycle TRAINING METHOD & FOCUS

Start from the Core

Start from the Core

Look good, feel great Page |3

This month we will be focusing on building

Look good, feel great Page |4

MY GOAL THIS MONTH IS TO REDUCE MY BODY FAT BY ____%

[start] CURRENT BF% = _______%

[finish] NEW BODY FAT % = _____%

This month we will be focusing on building functional

Look good, feel great Page |5

Aerobic – 2 minutes of light Jogging.

Joint warm up – 10 reps on each exercise – total time 2 minutes

1. Downward facing dog modified (Calves)

NOW HYDRATE THE BODY BEFORE THE MAIN WORKOUT

Look good, feel great Page |6

REST for 90 seconds and re-hydrate the body

COOL DOWN 60% 5 min

1. Kneeling to downward facing dog

NOW RE-HYDRATE THE BODY

Look good, feel great Page |7

Aerobic – 2 minutes of light Jogging.

Joint warm up – 10 reps on each exercise – total time 2 minutes

1. Downward facing dog modified (Calves)

NOW HYDRATE THE BODY BEFORE THE MAIN WORKOUT

Look good, feel great Page |8

REST for 90 seconds and re-hydrate the body

COOL DOWN 60% 5 min

1. Kneeling to downward facing dog

NOW RE-HYDRATE THE BODY

Look good, feel great Page |9

Start from the Core

This month we will be focusing on building

Look good, feel great P a g e | 10

MY GOAL THIS MONTH IS TO IMPROVE MY PLANK HOLD TIME

[start] CURRENT TIME = _______seconds

[finish] NEW TIME = _______seconds

START FROM THE CORE

This month we will be focusing on building functional

Look good, feel great P a g e | 11

Aerobic – 2 minutes of light Jogging.

Joint warm up – 10 reps on each exercise – total time 2 minutes

1. Downward facing dog modified (Calves)

NOW HYDRATE THE BODY BEFORE THE MAIN WORKOUT

Look good, feel great P a g e | 12

1. Double Crunch – 20 reps

Aerobic exercise = Skipping

COOL DOWN 60% 5 min

NOW RE-HYDRATE THE BODY

Look good, feel great P a g e | 13

Aerobic – 2 minutes of light Jogging.

Joint warm up – 10 reps on each exercise – total time 2 minutes

8. Downward facing dog modified (Calves)

NOW HYDRATE THE BODY BEFORE THE MAIN WORKOUT

Look good, feel great P a g e | 14

7. Double Crunch – 300 reps

COOL DOWN 60% 5 min

NOW RE-HYDRATE THE BODY