Session 1: PHA Circuit DB 30secs

Lateral work
This is a total body circuit. PHA stands for peripheral heart action. All it Raises 30secs
means is that the exercises are designed to produce a shunt of blood from rest
the upper to the lower body. This causes a higher heart rate and about 20- Superman 30secs
work
30% more calories burnt per session. I have programmed in 30seconds of
30secs
work followed by 30seconds of rest between each exercise if it’s too easy rest
then take less rest. Time yourself from the start of the workout until the
end. Also, record how many reps you complete for each exercise. You can Squats 30secs
then use the total amount of reps as a bench mark. work
30secs
Exercise Distance
rest
Dips 30secs
Row 10minute steady pace to
warm up
work
30secs
rest
Exercise Time Rd 1 Rd 2 Rd 3 Rd 4 Rd 5
Rower 80% 250m 250m 250m 250m 250m Time to complete 5 circuits Total amount of reps performed
effort

Press Ups 30secs Comments:

work
30secs
rest
Glute Lift 30secs
-Left work
30secs
rest
Leg 30secs
Lowers work
30secs
rest
Glute Lift 30secs
- Right work
30secs
rest
 *we talked about squatting down to a chair or decreasing the depth by
putting books on the seat. You’ll lower for 4seconds, hold for 1second then
Session 2: Strength Session push up for 1second.

The aim of this session is to work on your strength. Low reps but high levels Exercise Reps Tempo Rest Set Set Set
of tension will increase the amount of muscles fibres you can recruit. The 1 2 3
more muscle fibres you can call upon then the less energy you’ll use when Bulgaria 6-8 5-1-1 Nil L L L
running. Don’t be fooled by the low rep ranges. n
Split
Tempo – this is the speed of each rep. It’s made up of 3 numbers. Squat
R R R
Eccentric – this is speed that you lower (4seconds lowering in the pistol TRX 5-8 4-1-1 90secs
squat) Rows
Isometric – this is the hold at bottom of the rep (1second hovering above
the seat for the pistol squat)
Concentric – this is the push phase (pushing up over 1second for the pistol
squat)

Exercise Distance
Exercise Reps Tempo Rest Set Set Set
Row 5minute steady pace to warm
1 2 3
up then SB Ham 6-8 5-1-1 Nil
Curls
Row 5 x 30secs @ 75% effort
with 30secs recovery at 50%
effort
Side 8 3-1-1 90secs L L L
Plank w/
Exercise Reps Tempo Rest Set 1 Set 2 Set 3 DB
Pistol 5 4-1-1 Nil L L L Reverse R R R
Squats* e/side Flye

R R R
Comments:
½ Hand 3-6 2-1-1 90secs
Stand
Press Up
 KB 20
Squat to
Row
Session 3: Drop 1 Workout
You’ll perform 1km on the rower then perform 20reps of each exercise & Time to complete workout:
head back on the bike. Round 2 you then drop one exercise (the burpees –
no jump for you ) & perform all the other exercises you then drop another Comments:
exercise until you are down to the final exercise. This is a long endurance
session so strap in and pace yourself.
Exercise Distance
Row 5minute steady pace to warm
up then

Exercise Reps Rd Rd Rd Rd Rd Rd
1 2 3 4 5 6
Rower 1km

Burpees 20

Plank to 20
Press

KB 20
Swings

KB 1 20
Arm (10
Row e/s)
KB Sit 20
Up &
Press
 Total press ups performed

2minutes Rest

Session 4: Tabata Circuit

Exercise Tabata Set 1 Set 2 Set 3 Set 4
A Tabata workout consists of working on one exercise for 8 rounds of KB

10seconds rest
followed by
20seconds work
8 rounds of
20seconds with a 10seconds break between each round. You’ll then rest for Goblet
2minutes (half the amount of working time) then go again on a different Squats
exercise. Your goal is to accumulate as many meters on the rower and reps Set 5 Set 6 Set 7 Set 8
of each exercise. You’ll then try to beat it next time.

Rower – pull for power so try to accumulate as many meters as you can per
stroke. Total goblet squats performed

Exercise Tabata Set 1 Set 2 Set 3 Set 4

2minutes Rest
Rower
10seconds rest
followed by
20seconds work
8 rounds of

Exercise Tabata Set 1 Set 2 Set 3 Set 4

KB Sit

10seconds rest
followed by
20seconds work
8 rounds of
Set 5 Set 6 Set 7 Set 8 Up &
Press
Set 5 Set 6 Set 7 Set 8
Total meters rowed

2minutes Rest Total sit ups & press performed

Exercise Tabata Set 1 Set 2 Set 3 Set 4

2minutes Rest
Press Ups
10seconds rest
followed by
20seconds work
8 rounds of

Exercise Tabata Set 1 Set 2 Set 3 Set 4

Plank

work
20seconds
8 rounds of
Set 5 Set 6 Set 7 Set 8 Jack
Knife
Set 5 Set 6 Set 7 Set 8
 followe
d by
10secon
ds rest
Total plank jack knives performed
*for this exercise you’ll need a tea towel and a wooden or laminate floor.
You’ll adopt a press up position with the tea towel under your toes. This is
a core exercise, so you need to think about your back & not letting your
hips drop. With straight legs pull your feet towards your hands then lower
under control back to the start position.
Session 5: Intervals
2minutes Rest
This is a high intensity workout. You’ll perform 20kcal on the ROWER then
move straight onto the three exercises that are all metabolically taxing.
Now add up the total amount of meters and repetitions completed. This is
Take 2minutes rest between rounds.
your score for today.
Exercise Reps Rd 1 Rd 2 Rd 3 Rd 4 Rd 5
Score:
Rower 20Kcal

Comments:
KB 20
Swing

Chest 20
Taps

Squat & 20
Shoulde
r Press

Rest 2mins

Time to complete workout:

Comments:
 1 2 3
Isometric 1 20- Nil L L L
Bulgarian 30secs
Split Hold
Squat* R R R

BB 8-10 3-1-1 90secs

Triceps
Session 6: Strength Session Extension

The aim of this session is to work on your strength. Low reps but high levels
of tension will increase the amount of muscles fibres you can recruit. The *for the split squat you are performing 1 rep each side & holding a static
more muscle fibres you can call upon then the less energy you’ll use when position with your knee a few inches off the floor.
running. Don’t be fooled by the low rep ranges.
Exercise Reps Tempo Rest Set Set Set
Exercise Distance
1 2 3
Row 5minute steady pace to warm
up then
SB Ham 6-8 5-1-1 Nil
Curls
Row 5 x 15secs @ 85% effort
with 45secs recovery at 50%
effort
BB 8-12 3-1-1 90secs
Biceps
Exercise Reps Tempo Rest Set 1 Set 2 Set 3 Curls
1 Leg 5 4-1-1 Nil L L L
Stiff Leg e/side
D/lift
R R R Move onto the core circuit below.
Exercise Reps Rest Set 1 Set 2 Set 3
DB Chest 8-12 3-1-1 90secs Side Plank 30secs Nil
Press
Left

Side Plank 30secs Nil

Right
Exercise Reps Tempo Rest Set Set Set
 Table Top 30secs 45secs
Lift

Comments: