All or nothing.

Our ‘general’ workouts are designed to target your hot-spots so you’ll find a good balance of cardio, strength, endurance and recovery in each one.

Aim for 3 sets of each exercise in the order that they appear and try to avoid resting until the whole section is complete. You can do it!

For more detailed instruction on how to approach your workout, click on the training guides below.

Your Program Guide:

How many should I do of each exercise?

How long should I wait before I start the next exercise?

Should I repeat each exercise?

How will I know when I’ve done enough?

What if I don’t have any equipment?

 

Isn’t it nicer to be woken up gently rather than a bucket of cold water in the face?
When it comes to exercise, treat your body with the same courtesy and it will thank you in the long-run!

A sufficient warm-up should leave you breathless but able to complete a spoken sentence.

For those of you who like to push it, be patient, there’s plenty of opportunity in your Main Course!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The *Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

A light and easy pulse-raiser that will also loosen up your quads and knee joints.

 

Heel Flicks are like jogging on the spot only, in this case, your knees don’t move forward.

Rather, the knees should stay in place as you flick each heel, 1 by 1 against (or towards) your buttocks.

  • Heart
  • Quads
  • Knee joint

1st set: Maximum 20 (counting only one heel).

2nd set: 16

3rd set: 16

Fun; but challenging, cardio!

 

  • Start with both feet hip distance apart.
  • Soften your knees.
  • Spring high into the air as though you’re on springs.
  • Repeat!

Primarily, the heart.

1st set: aim for 20 (or your personal overload maximum).
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

Not available; yet…

This is a lovely variation on the militant Mountain Climbers and will loosen up your hips and back muscles while raising your pulse.

Start in a Push Up position - with shoulder directly over your hand and feet hip distance apart.

As if running, aim your right knee to your left shoulder then left knee to right in a rapid and fluid motion.

*See video demonstration

Everywhere!
In particular, legs, lower back and shoulders.

1st set: aim for 20 (or your personal overload maximum).
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

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Have 2 Minutes of Active Recovery

Drink some water! Have a 2-minute read.

All these compound movement are great for saving time but let’s give your upper body some special treatment.

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

Here’s a really good progression on the standard bent-over row. The added rotation has a powerful effect on the deltoid muscles of the shoulder.

Please see ‘video demonstration’ tab

 

  • Trapezius
  • Lat’s
  • Deltoids (shoulders).

Maximum: 20 (or your personal Overload maximum)

2nd set: 16

If you still want more; increase your weights; you beast!

This variation of the Shoulder Press was created by The Terminator himself; Arnold Swartzenegger. But we’ve added a little something…

 

  1. Stabilise yourself with a 90-degree bend in both legs (see 90/90 squat).
  2. Hold one weight behind the buttock of your front leg and perform the movement one the same side as your rear leg. (Again, see video demonstration).
  3. Complete your target reps on one side before switching to the other.
  • Compound - meaning multi joint. Ie, everywhere!
  • Deltoids (shoulders).

1st set: aim for 10 (or you personal overload.
2nd set: 10 (or 4 less than your 1st set).

Now that you’ve warmed up, your body should feel ready for action.

Rule Number 1: Relax! Fear or trepidation will literally tighten your muscles and that’s when injuries occur.
Remember, your body is doing exactly what it’s designed to do for its good health so relax your mind and let the magic happen!

It’s time to work up a sweat!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

Adding extra weights at this point will greatly increase your workload and your results.

Tip: For an extra cardio-kick, try holding the weight overhead - be careful though!

 

Apply the same technique as you did in your warm-up only, this time, clasp the weight against your buttocks with both hands. 

*Alternatively, if you’re feeling brave, clasp the weight overhead - this will increase your heart rate considerably.

 

  • Quads
  • Heart
  • Mid back (if clasping the weight behind).

Maximum: 20 (counting just one heel)

2nd set: 16 

3rd set: 16 

Not available; yet…

 Weights will add a huge progression to the version you did in your warm-up so if you feel you don’t need to add them, leave them out and just repeat the warm-up set.

 

  1. Grasp your weighs in each hand then draw your elbows back as far as your shoulders will allow.
  2. From a soft-knee position, spring high in the air
  3. Repeat!
  • Compound - meaning multi joint. Ie, everywhere!
  • Heart
  • Quads
  • Hamstrings
  • Glutes

1st set: aim for 20 (or you personal overload.
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

Not available; yet…

Not to be underestimated, this one’s a toughy but very effective for training your core.

 

  1. Start in a Push-Up position - shoulders over hands and feet hip distance apart.
  2. Draw your right knee sharply towards your right shoulder and HOLD for 2 counts.

* The magic lies in that HOLD; so hold it!

  • Core region (see ‘Down To The Core’ below)
  • Glutes
  • Shoulder girdle
  • Abdominals
  • Heart

1st set: 20 on each leg (or your personal overload)

2nd set: 16

3rd set: 10

Re ‘personal overload’, after your first set of 20, if you still want more, try one of our harder programs; you beast!

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Well Done, YOU!

Have 2 minutes of active rest, neck some water then hit the ground for your core section.

Where’s my core? When referring to the core, many people (including trainers) often point to the tummy. There’s a logic to that, but really your core muscles are the ones which stabilise the spine so they cover a much wider area.

Starting from the pelvis, your core region runs from your hips all the way up the spine and, because our thigh bones are attached to the pelvis; all the way down to our knees as well.
This is evidenced when we kneel. Our glutes fire-up and after a spell, there’s a noticeable contraction in the buttocks.

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

This one’s designed to buff up your obliques - AKA Love Handles

 

  1. Adopt the Side-Plank position (see instructions below).
  2. In a smooth fluid motion, lower your pocket to the floor then raise your hips to the ceiling as high as you can.
  3. Repeat to complete the set

Want more? Try resting your dumbbell on your top pocket as you move.

Level 1: Full Side-Plank position - suspended from the forearm to the outer side of your supporting foot with feet either stacked or in tandem.
Level 2: Half Side-Plank position - suspended from the forearm to the supporting knee with knees stacked or top leg straightened.

 

  • Obliques - internal & external

Maximum: 16 (or your personal Overload maximum)

2nd set: 16 (or for less than your 1st set)

3rd set: 16 (as above)

Not an ideal demo’ but picture yourself doing this without the Bosu:

This version of the Plank is almost static except for the movement in the legs, which we’ve added to provide a challenge for your trunk stability.

 

This exercise can only really be done from the Level 1 position. If you’re struggling, let us know and you’ll inspire the team to write an alternative program for you!

To begin:

  • Adopt the full Plank position.
  • Once you’re stable, peddle your legs by lowering the knee on one side and, simultaneously, pushing away the heel of the other.

To illustrate:
Think ‘ball to heel, ball to heel’. If you were in a standing position it would look like you were mincing!

  • Transverse abdominus
  • Internal obliques
  • Hip Flexors
  • Glutes

1st set: aim for 20 (or you personal overload), counting only your right knee - in other words; 40.
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

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Time To Cool Down!

Your Reward!

A thorough cooldown is one of the most crucial elements of training. It helps your body recover and, in the long-term, will allow you to get more out of each session.

Advantages to regular stretching include:

  • Muscle & joint repair
  • Improved range of movement (flexibility).
  • It feels nice and you deserve that!

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