WEEK 1

WORKOUT PLAN
HOW TO FOLLOW YOUR WORKOUT (A1, A2, ETC)

If there are multiple exercises with the same letter, complete these as a circuit in chronological
order, and complete rest when indicated.
E.g.
A1: Bulgarian Split Squat - sets x 3, reps x 12 each leg, rest NIL
A2: Push ups - sets x 3, reps x 12, rest 60 seconds
For this circuit you would complete 12 bulgarian split squats on each leg, then move straight on
to completing 12 push ups. You would then rest for 60 seconds and repeat this circuit 3 times.
Once you have completed the A circuit move onto B, then C, and so on. If there are no letters
before the exercise name, complete them as a regular set.

CHOOSING YOUR WEIGHTS

Take a little extra time in the first week to work out the weight you need for the different upper
body and lower body exercises. You should be aiming to complete the reps and sets without
compromising your technique, but also feeling like the last few reps are a struggle that require
you to concentrate and push yourself.

You may be new to the exercise, or training in general, or you may be recovering from an injury.
Make sure you choose the weight that suits you, even if it means completing the exercise with
body weight only or even modifying the exercise to make it slightly easier. For example, if you
are new to push ups you may choose to complete them with your knees on the floor. The most
important thing is that you are challenging yourself without compromising your technique.

OPTIONAL FINISHER

Optional finishers are included with the goal of fatiguing the muscles at the end of the workout.
Whether you complete the optional finisher will depend on your fitness levels, energy levels
and time available. Ensure you are completing either the amount of reps or time specified,
whilst maintaining ideal technique. Remember that these finishers are optional and are quite
challenging, so don’t feel you have to do them each session.

OPTIONAL CARDIO/ CORE

Whether you choose to complete the optional cardio/ core workouts will depend on several
factors, and should be decided on an individual basis. You should take into consideration your
energy levels, goals, training experience and fitness. You may choose to complete this as the
challenge progresses and your fitness increases.
GLOSSARY:

DB = Dumbbells
BB = Barbell
KB = Kettlebell
SETS = The number of times you complete a set of reps.
REPS = The amount of times you will complete the exercise in a row (aka repetitions).
REST = The length of time you will rest between sets.
CIRCUIT = Complete 2 or more exercises in succession (rest where specified), then repeat for the
specified number of sets.
INTERVALS = Alternate between intense, high effort bouts of an exercise, and either rest or low
intense efforts of the exercise.

FOCUS AREA: FULL BODY & FINISHER
WARM UP: CROSSTRAINER SETS: 1 REPS: 10 MINS
A1: BULGARIAN SPLIT SQUATS
A2: PUSH-UPS
EXERCISE: SEATED ROW
EXERCISE: KETTLEBELL SWINGS
EXERCISE: PULL-UPS (ASSISTED)
WORKOUT CONTINUED ON NEXT PAGE
DAY
1
SETS: 3 REPS: 12 REST: N/A
1. Step one foot behind you on a raised surface,
such as bench or step. Keeping the knees in line
with the middle toes, bend the knees and lower
the hips vertically until back knee hovers just
above the floor.
2. Press throught the feet and return to start
position.
SETS: 3 REPS: MAX REST: 60 SECS
1. Assume the push up position, bend at the
elbows and allow the body to decend towards the
floor, keeping the body aligned.
2. Pause when the chest is just above the floor,
then press through the hands and push back up to
start position.
SETS: 3 REPS: 12 REST: 60 SECS
1. Grasp the handle with palms facing each other
and extend the arms to full reach, keeping the
torso tall.
2. Bend the elbows, keeping them close to the
sides and pull the handle in towards your chest.
Pause and then return to start position with
control.
SETS: 3 REPS: 12 REST: 60 SECS
1. Grapsing the kettlebell between your legs
(shoulder width apart) with both hands, lower
the upper body by hinging the hips, allowing
the kettlebell to lower. Then extend the hips,
simultaneously swinging the kettlebell up in front
of you, arms remain straight.
SETS: 3 REPS: 12 REST: 60 SECS
1. Use the assistance machine by kneeling on the
platform and grasping the handles. Pull yourself
up until your chin reaches the handles. Then
slowly lower to straight arms.
 DAY
FOCUS AREA: FULL BODY & FINISHER
1
OPTIONAL FINISHER
B1: BIKE SPRINT SETS: 3 TIME: 30 SECS REST: N/A
1. On the exercise bike, sprint at top speed
(adjusting the resistance as needed) for 30
seconds straight.

B2: JUMP ROPE SETS: 3 TIME: 30 SECS REST: 60 SECS

1. Using the jump rope, skip at top speed for the
indicated time period. Upgrade to double unders
for an added challenge.

DAY 1 COMPLETE

FOCUS AREA: CARDIO & CORE
WARM UP: BRISK WALK SETS: 1 REPS: 5 MINS
EXERCISE: RUN
A1: BICYCLE CRUNCH
A2: PLANK
A3: SIDE CRUNCHES (CABLE)
A4: BACK EXTENSION (FLOOR)
DAY 2 COMPLETE
DAY
2
SETS: 1 TIME: APPROX 10-15MINS REST: N/A
1. On the treadmill or outdoors, run for the
indicated period of time, at a pace that suits your
fitness level.
SETS: 3 TIME: 20 SECS REST: N/A
1. Lie on the floor and place hands behind your
head and legs extended out straight. Raise one
knee up towards your mid section and move the
opposite elbow towards this knee, allowing the
shoulder blade to leave the floor.
2. Gently lower and repeat on the other side.
SETS: 3 TIME: 20 SECS REST: N/A
1. Place elbows on the floor (use mat if need)
directly below shoulders. Create a straight line
from shoulders to ankles. Tuck toes under and
remain in this position.
SETS: 3 TIME: 20 SECS EACH SIDE REST: N/A
1. Kneel on the floor in front of the cable machine,
and grasp the rope with bent elbows in front of
your head. Maintain this bend in your elbows and
flex the torso and shoulders downwards and to
one side, towards one knee.
2. Pause at the bottom and then slowly return to
the starting position.
SETS: 3 TIME: 20 SECS REST: 60 SECS
1. Lying face down on the floor, with hands behind
the head, raise your upper off the floor whilst
squeezing your glutes and hold for 2 seconds.
Then gently lower back to the floor.
 DAY
FOCUS AREA: FULL BODY & FINISHER
3
WARM UP: TREADMILL SETS: 1 REPS: 10 MINS
A1: HIP THRUST (BARBELL) SETS: 3 REPS: 12 REST: N/A
1. Prop your back up against a step or bench, and load
the barbell onto your hips, bending the knees at 90
degrees and placing the feet firmly on the floor.
2. Press through the heels and lift the hips up towards
the ceiling, squeezing the glutes and engaging the
core. Pause and then return to the start position with
control.

A2: BENT OVER ROW (DUMBBELL) SETS: 3 REPS: 12 REST: 60 SECS

1. Hold dumbbells with a neutral grip, hinge at the
hips and lower your chest around 45 degrees.
2. Raise the dumbbells towards your torso,
keeping elbows close to your sides. Pause at top
for 2 seconds, then return to start position.

EXERCISE: CHEST PRESS MACHINE SETS: 3 REPS: 12 REST: 60 SECS

1. Sit in the seat, grasp the handles, and plant
the feet firmly on the ground. Press through the
palms and extend the arms until straight, pause
and then return to start position with control.

EXERCISE: GOBLET SQUATS SETS: 3 REPS: 12 REST: 60 SECS

1. Holding a dumbbell or kettlebell below the chin,
place feet around hip width apart.
2. Bending at the knees, lower your hips vertically
towards the floor, ensuring the knees remain in line
with middle toes.
3. Once reaching around 90 degrees, press through
the sole of the foot and return to stand.
EXERCISE: LAT PULLDOWN SETS: 3 REPS: 12 REST: 60 SECS
1. Grasp the bar slightly wider than shoulder
width, pull the bar down until it is just below chin
height, pause here and slowly return to starting
positition

WORKOUT CONTINUED ON NEXT PAGE

 DAY
FOCUS AREA: FULL BODY & FINISHER
3
OPTIONAL FINISHER
B1: ROWER SETS: 3 TIME: 30 SECS REST: N/A
1. On the rowing machine, row at top speed for
the indicated period of time.

B2: SQUAT JUMPS SETS: 3 TIME: 30 SECS REST: 60 SECS

1. With your feet slightly wider than hip width,
bend the knees and lower into a squat.
2. Press through the soles of the feet, keeping the
chest upright and quickly extend the legs, jumping
as you do so.
3. As you land, proceed into the next squat jump
with control.

DAY 3 COMPLETE
 DAY
FOCUS AREA: REST OR ACTIVE RECOVERY
4
OPTIONAL CARDIO: BIKE / TREADMILL / ELLIPTICAL / ROWING MACHINE
SETS: 1 REPS: 10-20MINS

STRETCH FOAM ROLL

STRETCH AND FOAM ROLL THE FOLLOWING:

CALVES SETS: 1 REST: 30-60 SECS
HAMSTRINGS SETS: 1 REST: 30-60 SECS
QUADRICEPS SETS: 1 REST: 30-60 SECS
ADDUCTORS SETS: 1 REST: 30-60 SECS

ABDUCTORS SETS: 1 REST: 30-60 SECS

GLUTES SETS: 1 REST: 30-60 SECS
HIP FLEXORS SETS: 1 REST: 30-60 SECS
LATS SETS: 1 REST: 30-60 SECS

PECS SETS: 1 REST: 30-60 SECS

DAY 4 COMPLETE
 DAY
FOCUS AREA: CARDIO & CORE
5
WARM UP: BRISK WALK SETS: 1 REPS: 10 MINS
EXERCISE: ROWER SPRINTS SETS: 3 REPS: 500M REST: 60 SECS
1. On the rowing machine, row at top speed for
the indicated period of time. Then row at an easy
pace for the indicated rest period.

EXERCISE: ROWER SPRINTS SETS: 3 REPS: 100M REST: 30 SECS

1. On the rowing machine, row at top speed for
the indicated period of time. Then row at an easy
pace for the indicated rest period.

A1: BICYCLE CRUNCH SETS: 3 TIME: 20 SECS REST: N/A

1. Lie on the floor and place hands behind your
head and legs extended out straight. Raise one
knee up towards your mid section and move the
opposite elbow towards this knee, allowing the
shoulder blade to leave the floor.
2. Gently lower and repeat on the other side.

A2: SIDE PLANK SETS: 3 TIME: 20 SECS EACH SIDE REST: N/A
1. Place one elbow on the floor or mat, with the
forearm also on the ground. Turn the body to the
side and make a straight line down the entire side
of the body. Place one foot on top of the other and
hold, keeping the core and glutes engaged.

A3: WOODCHOPS (CABLE) SETS: 3 TIME: 20 SECS EACH SIDE REST: N/A
1. Grasp the handle with both hands and stand
with your body to the side of the machine,
position the feet shoulder width apart. Raise the
handle across the body and upwards, keeping a
soft bend in the elbow and allowing the torso to
rotate as you do so.

WORKOUT CONTINUED ON NEXT PAGE


FOCUS AREA: CARDIO & CORE
A4: BACK EXTENSION (FLOOR)
DAY
5
SETS: 3 TIME: 20 SECS REST: 60SECS
1. Lying face down on the floor, with hands be-
hind the head, raise your upper off the floor whilst
squeezing your glutes and hold for 2 seconds.
Then gently lower back to the floor.

DAY 5 COMPLETE

FOCUS AREA: FULL BODY & FINISHER
WARM UP: ROWER SETS: 1 REPS: 10 MINS
A1: SQUAT (BARBELL)
A2: INCLINE FLYS (DUMBBELL)
EXERCISE: FACE PULLS
EXERCISE: CURTSY LUNGE
EXERCISE: SEATED SHOULDER PRESS (DUMBBELLS)
WORKOUT CONTINUED ON NEXT PAGE
DAY
6
SETS: 3 REPS: 12 REST: N/A
1. With the barbell resting on the shoulders, place the feet
around shoulder width apart, bending at the knees, lower the
hips vertically towards the floor until you reach around 90
degress. Ensure weight is distributed evenly between heels
and the balls of the feet/ toes.
2. Pause at the bottom of the squat, then push through the
soles of the feet and return to start position, maintaining a
slight knee bend.
SETS: 3 REPS: 12 REST: 60 SECS
1. Lying on an incline bench, hold a dumbbell in
each hand, and raise arms straight up in front of
chest, palms facing each other.
2. Lower both arms outwards whilst maintaining
a soft bend in the arms. Stop when the dumbbells
are level with the shoulders and return to start
SETS: 3 REPS: 12 REST: 60 SECS
1. Using the rope and neutral grip, keep the body
on a slight forward angle and a split stance with
one foot firmly planted in front of the other.
2. Pull hands towards shoulders, squeeze for 2
seconds, then slowly return to start position.
SETS: 3 REPS: 12 PER LEG REST: 60 SECS
1. Step one foot slightly behind and away from
the other, and bend this knee down towards the
floor, pause with this knee just above the floor,
press through the feet and return this leg back to
the starting position.
SETS: 3 REPS: 12 REST: 60 SECS
1. Holding dumbbells in each hand (overhand
grip), resting atop your shoulders. Press the
weights straight upwards, then slowly lower them
to start position with control.
 DAY
FOCUS AREA: FULL BODY & FINISHER
6
OPTIONAL FINISHER
B1: MOUNTAIN CLIMBERS SETS: 3 TIME: 30 SECS REST: N/A
1. Begin in the push up position, lift one leg, bend
this knee and drive it up towards your chest.
2. Return this leg to the floor and then repeat on
the other side.

B2: THRUSTERS SETS: 3 TIME: 30 SECS REST: 60 SECS

1. Hold dumbbells in each hand on your
shoulders. Squat down, then extend the legs with
power, and press the dumbbells straight up.
2. Lower the weights back to your shoulders and
repeat as fast as possible.

DAY 6 COMPLETE
 DAY
FOCUS AREA: REST / STRETCH
7
ACTIVE RECOVERY- LOW INTENSITY ACTIVITY
SETS: 1 REPS: 15-30MINS

STRETCH FOAM ROLL

STRETCH AND FOAM ROLL THE FOLLOWING:

CALVES SETS: 1 REST: 30-60 SECS
HAMSTRINGS SETS: 1 REST: 30-60 SECS
QUADRICEPS SETS: 1 REST: 30-60 SECS
ADDUCTORS SETS: 1 REST: 30-60 SECS

ABDUCTORS SETS: 1 REST: 30-60 SECS

GLUTES SETS: 1 REST: 30-60 SECS
HIP FLEXORS SETS: 1 REST: 30-60 SECS
LATS SETS: 1 REST: 30-60 SECS

PECS SETS: 1 REST: 30-60 SECS

DAY 7 COMPLETE