SIMPLE ONLINE CLIENTS

C L I E N T P R O G R A M P A C K
 JOIN OUR ONLINE FIT PRO HUB
WITH OVER 3,000+ FITNESS PROFESSIONALS
GROWING THRIVING ONLINE BUISNESSES

CLIC
TO J K
OIN!
YOUR ONLINE CLIENTS ONLY NEED 2 ITEMS OF EQUIPMENT TO
COMPLETE THE FOLLOWING 24 WEEKS OF PROGRAMMING!

A KETTELBELL A SUSPENSION TRAINER / TRX

**Be sure to add appropriate warm ups, cool downs, and modify
to suite individual clients limitations and considerations**
BLOCK A: WEEKS 1 TO 4
SESSION 1
A) Goblet Squat 6 Rounds: 30 Seconds Max Reps (great form, not rushed)
60 Seconds Rest

Choose a weight that is challenging for 10 reps OR the heaviest weight you
have if they are all light. If no KB perform air squats (just bodyweight
squats)

B) Goblet Drop Lunge 5 Rounds: 60 Seconds Max Reps (Alternating Legs)

Great form. not rushed. 60 Seconds Rest

Choose a weight that is challenging for 10 reps OR the heaviest weight you
have if they are all light. If no K8 just bodyweight

If lunges too challenging right now. hold onto something while you do
them and take out some of the depth if required (shallow lunges). We can
build this range as you get stronger.

C) Wall Sit
1. Perform 1 set for max time
2. Rest 60 seconds then repeat.
Get as close to previous time as possible.
3. Rest 60 seconds then repeat. Get as close to previous time as possible.

D) Core Conditioning 5 Rounds Of

- 30 Seconds Plank Jacks
- 30 Seconds REST
- 30 Seconds MAX Sit Ups
- 30 Seconds REST.
BLOCK A:
WEEKS 1 TO 4
SESSION 2
A1) TRX Press 12-10-8-6-4 5 'Working' Sets Rest As A2) Ring Row 12-10-8-6-4 5 'Working' Sets Rest As
Required Between Sets Required Between Sets

Find an angle that challenges you for 12 reps, then Find an angle that challenges you for 12 reps, then
make slightly harder for the 10's etc. make slightly harder for the 10's etc.

If no TRX/Rings, perform 5 sets of max push ups If no TRX/Rings, find an object to use for 5 sets of 5 reps
instead. From knees or elevated platform if required to batwings. With a 5 Second pause at the top of each
allow similar reps rep.

B) Conditioning As many rounds as possible (with

great form) in 12 Minutes:
- 6 Downward Dog To Push Up (push ups from nees if
required)
- 8 Air Squats
-10 KB Swings (Impovise a household object if no KB -
Such as a bag/backpack/sachel etc)
BLOCK A: WEEKS 1 TO 4
SESSION 3
A) Kettlebell Deadlift 5 Rounds; 60 Seconds Max Reps (great form, not
rushed) 60 Seconds Rest

Choose a weight that is challenging for 5 reps OR the heaviest weight you
have if they are all light If no KB perform inchworms for the same time
frame.

B) Kettlebell Hip Thrust 6 Rounds; 30 Seconds Max Reps (great form. not
rushed) 60 Seconds Rest

Choose a weight that is challenging for 10 reps OR the heaviest weight you
have if they are all light If no KB perform with just bodyweight

C) Single Arm TRX Row With Rotation 5-5-5-5-5 (Each Side) 5 'Working'
Sets 5 Repetitions Per Set (Each Side) Rest As Required Between Sets

If no TRX/Rings. perform windmill plank rotations for the same sets/reps

(Windmill demo video in warm up section)

D) Forearm Plank 1. Perform 1 set for max time 2. Rest 60 seconds then
repeat. Get as close to previous time as possible. 3. Rest 60 seconds then
repeat. Get as close to previous time as possible.
BLOCK A:
WEEKS 1 TO 4
SESSION 4
A) Push Up Negative 5-5-5-5-5 5 Working' Sets 5 Reps
per set As slow descent as possible Rest 60 seconds
Between Sets
B) Lunge + Press Combo 5 Rounds Of -10 Single Arm
KB Walking Lunges (Each Side - 20 total) - 5 Single
Arm KB Press (Each Side -10 total)
Choose the KB weight based on what you can press
overhead for 5 reps each side.
If no KB. do bodyweight lunges and find a household
object to press overhead. (Bag of sugar, backpack etc).
If lunges too challenging right now, hold onto
something while you do them and take out some of
the depth if required (shallow lunges). We can build
this range as you get stronger.
C) Conditioning As many rounds as possible in 10
minutes:
- 20 Mountain Climbers (10 Each Side)
-10 DB Push Press
If no DB's perform 1 Turkish get up (each side) with an
obect instead of the push press

Increase the reps to 10 or 20 each side depending on

how easy the weight is.
BLOCK B: WEEKS 5 TO 8
SESSION 1
A) 15 Min EMOM Every minute on the minute perform the movement then
rest for the remainder of the minute:
00:00 - 8 Single Leg Deadlift (Left)
01:00 - 8 Single Leg Deadlift (Right)
02:00 -12 Ring/TRX Row etc

Find an angle for the ring rows that is relatively easy before you begin and
try and hold the angle thoughout. Rounds 4 and 5 should be VERY
challenging with this rep range.

B) Core Conditioning 3 Rounds (9 Minutes)

00:00 Max Sit Ups
01:00 Max Toes To KB/DB
02:00 3 High Plank Rotation Kicks (Each Side)

Work within your current range on the toes to KB/DB. no problem if you
cant get all the way over yet.
BLOCK B:
WEEKS 5 TO 8
SESSION 2
A) 16 Min E2MOM Every 2 minutes perorm the B) Conditioning As many rounds as possible in 12
movement then rest for the remainder of the 2 minute minutes.
interval (8 Rounds) - 6 Renegade Rows (Each Side)
- 6 Burpees (With Hop Over DB)
-10 Kneeling to standing (Total) - 60 Skips
- 5-10 Push Ups / TRX Press
If no DB's, replace the renegade rows for 12 shoulder
Push ups will be dependant on if you are doing from taps (each side) and standard burpees.
toes or knees. If you are still working towards push ups If no rope simply do the jumping action but tap your
on the ground, you can use your TRX/Suspension hips each time to replicate the handle spin
trainer to do them or from your knees. or a mix
between the two. Find an option that's challenging for
5-10 reps
BLOCK B: WEEKS 5 TO 8
SESSION 3
A) 15 Min EMOM Every minute on the minute perform the movement then
rest for the remainder of the minute:
00:00 - 8 Bulgarian Split Squat (Left)
01:00 - 8 Bulgarian Split Squat (Right)
02:00 -12 TRX Squats etc

Any raised platform can be used for bulgarians. If they are too challenging,
perform without raising up the back foot (it's very normal to not need to
raise the back foot - these are very hard)

B) Core Conditioning Climb the ladder (7 Minutes)

-1V-Up
-10 Mountain Climbers (5 Each Side)
- 2 V-Ups -
20 Mountain Climbers (10 Each Side)
-3 V-Ups
- 30 Mountain Climbers (15 Each Side)

Keep going and see how far up the ladder you can get in 7 minutes.

If v-ups too challenging right now scale back to standard sit ups
BLOCK B:
WEEKS 5 TO 8
SESSION 4
A) Turkish Get Up B) 10 Minute Interval Training You can used KB/DB for these.
4 Each Side If the weight you have doesn’t suit just find something you
Rest 90 Seconds can use household objects for the PRESS and the PULL
3 Each side
Rest 60 Seconds Perform 5 Rounds of:
2 each side - 30 Seconds Max Reps PRESS
Rest 30 seconds - 30 Seconds REST
1 each side - 30 Seconds Max Reps PULL
- 30 Seconds REST
Pause in each of the 6 positions to ensure you are
stable and take your time. C) Conditioning As many rounds as possible in 8 minutes.
- 8 American Kettlebell Swings
Any weighted object will work. - 24 High Knees
For the kettlebell swing choose a weight that's challenging
but that you can move well consistently.
BLOCK C: WEEKS 9 TO 12
SESSION 1
A) Complex A 5 Working Sets Of The Following Complex: (Complex means
you complete all the movements using the same weight without letting
go of it)
- 5 KB Press (Each Side)
- 8 KB Goblet Reverse Lunge (Each Side)
-11 KB Sumo Deadlift
Rest As Required Between Sets
If no KB use DB or other suitable load.

B) Walking Lunges 5 Rounds (10 Minutes) Of:

90 Seconds Max Reps (Alternating Legs. Great form, not rushed)
30 Seconds Rest

C) Core Conditioning 2 Rounds (10 Minutes)

0:00 40s Side Plank (Left)
1:00 40s Side Plank (Right)
2:00 MAX Pressing Sit up .
3:00 40s Side Plank (Left)
4:00 40s Side Plank (Right)

If form breaks down scale back to 20-30s on the planks.

Use anything for the pressing sit up, it doesn't have to be a barbell, could
be DB. KB. weight plate etc
BLOCK C:
WEEKS 9 TO 12
SESSION 2
A) TRX Press 5 Rounds (10 Minutes) Of: C) Conditioning As many rounds as possible in 9
60 Seconds Max Reps (Great form. not rushed) minutes.
60 Seconds Rest -3 Push Ups
- 6 Ring1TRX Rows
B) Single Arm TRX Row With Rotation - 9 Air Squats
8-8-8-8 (Each Side)
4 Working' Sets Find a challenging angle on the rings/TRX but one that
8 Repetitions Per Set (Each Side) will allow you to constantly move.
Rest As Required Between Sets Scale push ups back to knees if required.
BLOCK C: WEEKS 9 TO 12
SESSION 3
A) Complex B
4 Working Sets Of The Following Complex: (Complex means you complete
all the movements using the same weight without letting go of it)
- 5 KB Push Press (Each Side)
- 8 KB Row (Each Side)
- 11 KB Goblet Squat

Rest As Required Between Sets

If no KB use DB or other suitable load.

B) Single Arm KB Floor Press

8-8-8-8 (Each Side)
4 'Working' Sets
8 Repetitions Per Set (Each Side)
Rest 60s Between Sets

C) Core Conditioning In 7 minutes accumulate as much time in a Hollow

body hold as possible.
Scale back to bent hollow hold if form breaks down.
- Couch Stretch 90 Seconds Each Side
- Banded Chest Stretch
BLOCK C:
WEEKS 9 TO 12
SESSION 4
A) Kettlebell Windmill B) Deadlift/Flip Thrust 5 Rounds (10 Minutes) Of:
4-4-4-4 (Each Side) - 40 Seconds MAX KB Deadlift
4 'Working' Sets - 20 Seconds REST
4 Repetitions Per Set (Each Side) - 40 Seconds MAX KB Hip Thrust
Rest As Required Between Sets - 20 Seconds REST

If no KB use DB or other suitable load. All reps performed with great form. not fast.
If no KB use DB or other suitable load

C) Conditioning As many rounds as possible in 9

Minutes:
- 3 Burpees
- 9 Russian KB Swings
 JOIN OUR ONLINE FIT PRO HUB
WITH OVER 3,000+ FITNESS PROFESSIONALS
GROWING THRIVING ONLINE BUISNESSES

CLIC
TO J K
OIN!
BLOCK D: WEEKS 13 TO 16
SESSION 1
A) 15 Min EMOM Every minute on the minute perform the movement then
rest for the remainder of the minute:
00:00 - 8 Single Leg Deadlift (Left)
01:00 - 8 Single Leg Deadlift (Right)
02:00 - 30 Seconds Star Jumps / Jumping Jacks
And so on for 5 total rounds

B) Core Conditioning As many rounds as possible in 10 minutes:

- 10 Side Plank Rotations (Left)
- 10 Side Plank Rotations (Right)
- 10 Tuck Ups
BLOCK D:
WEEKS 13 TO 16
SESSION 2
A) 10 Rounds Complete 10 Rounds Of: B) Conditioning
- 8 Ring/TRX Rows 3 Rounds (6 Minutes):
-1 Turkish Get Up (each side) 30 Seconds: MAX REPS Burpees
Both movements to be slow, controlled and focused. 30 Seconds Rest
30 Seconds: Steady Skipping 30 Seconds Rest

If no skipping rope simply simulate the rope by

tapping your hips on each jump.
BLOCK D: WEEKS 13 TO 16
SESSION 3
A) Batwing Hold 5-5-5-5
4 'Working* Sets
5 Repetitions Per Set
5 Second Hold Per Rep
Rest 60s between Sets

B) Conditioning
As many rounds as possible in 21 minutes:
7 x Push-Up
14 x Air Squat
21 Seconds Of Bent Hollow Hold
BLOCK D:
WEEKS 13 TO 16
SESSION 4
A) KB Front Rack Walking Lunge B) Conditioning As many rounds as possible in 12
8-8-8-8-8 (Each Side) minutes.
5 Working Sets Ascending Ladder 2.4.6.8 etc.
8 Repetitons Per Set (so 16 total) Keep going up the ladder as far as you can until 12
Rest 90 Seconds Between Sets minutes is up.
- Air Squats
If only one kettlebell hold it on one shoulder and swap - American KB Swing
shoulders after 8 reps
If still working towards box jumps. perform step ups
instead (Perform the stated amount of reps on EACH
SIDE if doing step ups)
BLOCK E: WEEKS 17 TO 20
SESSION 1
A1) Goblet Squat
12-12-12-12-12-12
6 Sets
12 Reps Per Set

Straight into lunges

A2) Goblet Drop Lunge

12-12-12-12-12-12 (total reps)
6 Sets
12 Reps Per Set (total reps)

Rest 90 seconds between super sets

B) One-Leg Wall Sit (Weighted)

1. Perform 1 set for max time (each side)
2. Rest 60 seconds then repeat Get as close to previous time as possible.
3. Rest 60 seconds then repeat. Get as close to previous time as possible.

C) Core Conditioning
10 Minutes Continuous Flow:
-10 KB/DB Plank Pass (total)
-10 Single Leg V Up (total)
BLOCK E:
WEEKS 17 TO 20
SESSION 2
A1) Single Arm Kettlebell Row ) Conditioning
10-10-10-10-10 (each arm) As many rounds as possible (with great form) in 12
5 Sets Minutes:
10 Reps Per Set (each arm) - 6 Up Downs
-12 Russian KB Swings
Straight into push ups - 24 skips (jump rope passes)

A2) Push Up
10-10-10-10-10
5 Sets
10 Reps Per Set
Perform push ups on toes if you are able to. otherwise
knees is fine
Rest 90 seconds between super sets
BLOCK E: WEEKS 17 TO 20
SESSION 3
A1) Kettlebell Deadlift
10-10-10-10-10-10
6 Sets
10 Reps Per Set

Straight into hip thrusts

A2) Kettlebell Hip Thrust

14-14-14-14-14-14
6 Sets
14 Reps Per Set

Rest 90 seconds between super sets

B) Single Arm TRX Row With Rotation

8-8-8-8 (Each Side)
5 Working' Sets
8 Repetitions Per Set (Each Side)
Rest As Required Between Sets

If no TRX//Rings. perform windmill plank rotations for the same sets/reps

C) Side Plank (Weighted)

1. Perform 1 set for max time (each side)
2. Rest 60 seconds then repeat Get as close to previous time as possible.
3. Rest 60 seconds then repeat. Get as close to previous time as possible
BLOCK E:
WEEKS 17 TO 20
SESSION 4
A)16 Minutes Continuous B) Conditioning As many rounds as possible in 12
- 12 TRX Side Lunge (Each Side - 24 total) minutes:
- 8 Single Arm KB Press (Each Side -16 total) - 24 Mountain Climbers (12 Each Side)
-12 KB/DB Clean + Push Press (6 each side)
Choose the KB weight based on what you can press
overhead for 8 reps each side.
BLOCK F: WEEKS 21 TO 24
SESSION 1
A1) Goblet Squat
(With 4 second pause at bonom)
6-6-6-6-6-6
6 Sets
6 Reps Per Set

Straight into sit ups

A2) Sit Up
12-12-12-12-12-12
6 Sets.
6 Reps Per Set
Rest 60 seconds between super sets

B1) Pulse Lunges

20-20-20-20 (each side/ 40 total per set)
4 Sets
20 Reps Per Set

Straight Into high plank

B2) High Plank

40s-40s-40s-40s
4 Sets
40 seconds Per Set
If 40s in one go becomes too much, break it down

Rest 60 seconds between super sets

BLOCK F:
WEEKS 21 TO 24
SESSION 2
A) TRX Press C) Conditioning
15-12-9-6-3 Climbing ladder.
5 'Working' Sets Get as far up the ladder as possible in 10 minutes:
Rest As Required Between Sets Perform 2, 4, 6, 8 etc reps of each movement and keep
adding 2 reps each round until the time is up:
Find anangle that challenges you for 15 reps, then -America Kettlebell Swing
make sightly harder for the 12's etc. -Push Ups {knees if required)

B) TRX Row
15-12-9-6-3
5 'Working' Sets
Rest As Required between Sets

Find an angle that challenges you for 15 reps, then

make slightly harder for the 12's etc.
BLOCK F: WEEKS 21 TO 24
SESSION 3
A1) Rear Foot Elevated Dumbbell Romanian Deadlift
Can hold one or two KB's for these if no DB'S.
Choose an option that makes the 8 reps challenging
8-8-8-8-8
5 Sets
8 Reps Per Set
***Straight into hollow body

A2) Hollow Body Hold

30s-30s-30s-30s
5 Sets
30 seconds Per Set
If 30s in one go becomes too much, break it down, if still too hard, scale back to
bent hollow hold
Rest 60 seconds between super sets

B1) Single Leg Glute Bridge

20s-20s-20s-20s-20s (each side)
5 Sets
20 seconds Per Set (each side)
If 20s in one go becomes too much. break it down
***Straight into v-ups

B2) Single Leg V-Ups

10-10-10-10-10 (each side/20 total per set)
5 Sets
10 Reps Per Set I
Rest 60 seconds between super sets
BLOCK F:
WEEKS 21 TO 24
SESSION 4
A) Push Up Negative C) Conditioning
6-6-6-6 5 Minutes Total
4 'Working' Sets 2 Minutes MAX Reps Burpees
6 Reps per set Rest 1minute
As slow a descent as possible 2 Minute MAX Up-downs
Rest 60 seconds between Sets

B) Complex
5 Working Sets Of The Following Complex:
- 3 KB Windmill (Each side)
- 6 KB Press (Each Side)
- 9 SA KB Row (Each Side)

Rest As Required Between Complex's

 JOIN OUR ONLINE FIT PRO HUB
WITH OVER 3,000+ FITNESS PROFESSIONALS
GROWING THRIVING ONLINE BUISNESSES

CLIC
TO J K
OIN!
P R O U D L Y P R E S E N T E D B Y

SIMPLE ONLINE CLIENTS

W W W . S I M P L E O N L I N E C L I E N T S . C O M