Session 1: Bodyweight Interval Training Session 2: Strength

You’re working on strength in this workout. Concentrate on form & full

This is a high intensity interval- training (HIIT) workout. You’ll perform a range of motion. You’ll perform the lower body exercise first followed by
series of body-weight exercises back-to-back. They are all big movements the upper body straight after then take the rest period.
that recruit a lot of muscles to ensure your heart rate stays elevated and
you burn a lot of calories. Try and perform each round as fast as possible. Exercise Reps Tempo Rest Set 1 Set 2 Set 3
Pistol 4-6 4-1-1 Nil L L L
Exercise Reps Rd 1 Rd 2 Rd 3 Rd 4 Squats e/side
High 50 R R R
Knees Single 8-12 2-1-1 90secs L L L
Arm e/side
Star 40 KB Press R R R
Jumps Pistol Squats – hold onto a doorway or pole for support

Mountain 30 Exercise Reps Tempo Rest Set 1 Set 2 Set 3

Climbers Single 6-8 4-1-1 Nil L L L
Stiff Leg e/side
Squats 20 D/Lift R R R
Single 8-12 2-1-1 90secs L L L
Arm e/side
Burpee 10 KB Press R R R

Exercise Reps Tempo Rest Set Set Set

Rest Period 60secs 1 2 3
Pass 16-20 Nil
Under Total
Time to complete workout: Lunges Reps

Comments: Single 8-12 2-1-1 90secs L L L

Arm e/side
KB R R R
Press

Comments:
Session 3: Core Work Aim to get outdoors for a long walk, easy jog or bike ride. This should be at
This session is about strengthening your weak muscles around the core, a slow pace and you must be able to hold a conversation throughout.
hips & shoulder girdle.
Exercise Duration Distance covered
Exercise Reps Tempo Rest Set Set Set
1 2 3
Hip 10 x 10secs Nil L L L
Abduct- 10secs iso Comments:
ion e/side R R R

Exercise Reps Tempo Rest Set 1 Set 2 Set 3

McGill 6-8 x 5secs Nil L L L
Sit Up 5secs Iso
e/side R R R

Exercise Reps Tempo Rest Set 1 Set 2 Set 3

McGill 6-8 x 5secs Nil L L L
Sit Up 5secs Iso
e/side R R R

Exercise Reps Tempo Rest Set Set Set

1 2 3
Y-Raises 6-8 x 5secs Nil L L L
5secs Iso
e/side R R R

Comments:

Session 5: Bodyweight Interval Training

Session 4: Active Rest
 Exercise Tabata Set 1 Set 2 Set 3 Set 4
A Tabata workout consists of working on one exercise for 8 rounds of Squats

10seconds rest
followed by
20seconds work
8 rounds of
20seconds with a 10seconds break between each round. You’ll then rest for
2minutes (half the amount of working time) then go again on a different
exercise.. You’ll then try to beat it next time. Set 5 Set 6 Set 7 Set 8

Exercise Tabata Set 1 Set 2 Set 3 Set 4

Star Total squats performed
10seconds rest
followed by
20seconds work
8 rounds of
Jumps
2minutes Rest
Set 5 Set 6 Set 7 Set 8
Exercise Tabata Set 1 Set 2 Set 3 Set 4
KB Sit

10seconds rest
followed by
20seconds work
8 rounds of
Up &
Total star jumps performed Press
Set 5 Set 6 Set 7 Set 8
2minutes Rest

Exercise Tabata Set 1 Set 2 Set 3 Set 4

Press Ups Total sit ups & press performed
10seconds rest
followed by
20seconds work
8 rounds of

2minutes Rest
Set 5 Set 6 Set 7 Set 8
Exercise Tabata Set 1 Set 2 Set 3 Set 4
Burpees

10seconds rest
followed by
20seconds work
8 rounds of
Total press ups performed
Set 5 Set 6 Set 7 Set 8
2minutes Rest

Total burpees performed

Comments:
Session 6: Strength
You’re working on strength in this workout. Concentrate on form & full Session 7: Active Rest
range of motion. You’ll perform the lower body exercise first followed by Aim to get outdoors for a long walk, easy jog or bike ride. This should be at
the upper body straight after then take the rest period. a slow pace and you must be able to hold a conversation throughout.

Exercise Reps Tempo Rest Set Set Set Exercise Duration Distance covered
1 2 3
Bulgaria 6-8 4-1-1 Nil L L L
n e/side
Split R R R Comments:
Squat
Tricep 6-10 3-1-1 90secs
Press Up

Exercise Reps Tempo Rest Set 1 Set 2 Set 3

Glute 8-10 4-1-1 Nil L L L
Lift e/side
R R R
Plank to 6-8 Slow 90secs L L L
Press e/side
R R R

Exercise Reps Tempo Rest Set Set Set

1 2 3
Band 5 3-1-1 Nil
Assisted
Chin Up
Slow 12-15 5-1-1 90secs L L L
Goblet
Squat R R R

Comments: