Program Features:

Average Duration:

  • 40 Minutes

Equipment:

  • Free-weights (Dumbbells/ Kettlebells)

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.

Training Guides:

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 dynamic version of the classic Downward Dog yoga pose that will gently prime your posterior chain of muscles.

*See picture illustration in Video tab

 

  1. Start from the Downward Dog position and, for a deeper stretch, think about pushing your chest towards your feet (this will make a lot more sense once you’re in position).
  2. With your feet, think ball - heel, ball - heel while you peddle your legs one at a time and keep the ball of both feet in contact with the floor.

*If you need it, try to push the heel of your straight leg into the floor for an extra stretch.

  • Shoulder (front)
  • Hamstrings
  • Glutes

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

2nd set: 16

3rd set: 16

They look easy but Box Dips can be deceptively challenging.
This movement relies on core stability and, when done correctly, will loosen up your mid’ back and spine.

* Video demonstration - available

 

  1. Start on all-fours - hands directly under your shoulders and knees under your hips. You should have tip-toes, knees and hands on the ground. Nothing else!
  2. Rather than lifting your bum, try to recruit your knees off the ground by tightening your core muscles. Bet you can do it!
  3. Soften both elbows then dip your right pocket (you don’t have to go all the way down - it’s only a warm up. 
  4. Return to the neutral position, then repeat with your left pocket.
  • Mid back
  • Shoulders
  • Core chain.

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).

Here’s a great movement for working your core chain and, by working the leg, you’ll also be working your glutes at the same time!

*Video demonstration - available

  1. Start on all-fours (as you did with the Box Dips and recruit your knees off the floor.
  2. Now, working only your right leg, draw your knee towards your chest then extend it with a swift and sweeping motion.
  3. Repeat on the same leg to complete your reps.
  4. Change leg!
  • Shoulders
  • Glutes
  • Core chain
  • Hip Flexors
  • Lower back

1st set: aim for 10.
2nd set: 8.
3rd set: 8.

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Have A Minute of Active Recovery

Drink some water! Have a 2-minute read.

Here’s your opportunity to hone in and target some of your primary muscle groups.

In particular:

  • Hamstrings
  • Glutes
  • Lats’ (mid back)
  • Triceps

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!

Perhaps one of the easiest exercises in the Okoactive library. It’s gentle but highly effective!

*See Method tab

Neutral Standing Positions:

Level one - Feet together (less balance, more challenging)
Level two - Feet hip distance apart (more stable)

  1. Start in your neutral standing position.
  2. Clasp your weight(s) in both hands.
  3. Dip your chin and drive the weight towards your feet by folding in half.
  4. Uncurl, then repeat to complete your reps.

 

  • Hamstrings
  • Glutes
  • Lower back

Maximum: 16 (or your personal Overload maximum)

2nd set: 16

3rd set: 10

Another easy movement that’s surprisingly effective for working your mid-back, biceps and entire core chain.

*Video demonstration – available

 

  1. Stabilise yourself in the Stool Squat.
  2. Hold both weights on your thigh, just above your knees.
  3. Bring your elbows towards your ribs and, from there, pull the weight, with a rowing motion, towards your groin.
    *The objective is to squeeze your shoulder blades together

*If your lower back start to complain, try tucking your pelvis forward. That should give you some relief.

  • Upper/mid back
  • Anterior deltoids (front shoulder)
  • Core complex

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

Although we’re isolating the triceps in this exercise, while doing your reps in the Stool Squat you’ll automatically be working the rest of your body too!

*Video demonstration - available

 

  1. Get into a stable Stool Squat position
  2. With both hands, take your weight overhead and try to keep your elbows lined up with your ears. This may feel like a maximum stretch.
  3. Without destabilising your Stool Squat or moving your elbow out of alignment, rep out by extending the weights overhead.

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

  • Triceps
  • Core complex

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Well Done, YOU!

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

Are you ready to dig deeper?

So far, you’ve had a thorough warm up and treated your primary muscle groups to some TLC; so let’s see what you’re really made of!

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!

Sounds like fun, doesn’t it? Well, it is…for the first few reps anyway!
This movement will work practically all the front and rear muscles in your kinetic chain

 *See Method tab

* Always keep the weight as close to your body as possible at ALL times - imagine you’re wiping it up and down your skin!

  • Start by crouching with the weight in front of both feet
  • As you stand up, draw the weight close to you and lift it over your head. * If you want to tone your calves as well, at the end of the movement, transfer your body weight onto tiptoe.
  • Reverse the movement to complete the rep. 

This is a compound move that will target, practically, every muscle on the front and rear of your body.

1st set: 16 (or your personal overload)

2nd set: 16 (or 4 less than your 1st set)

3rd set: 10

 

Not available

We absolutely love this movement pattern! It showcases the body’s ability to move through multiple planes with strength and stability.

*See Video tab for different levels

 

We could waffle on here but the best instruction for this movement pattern is the visual demo’!

*Please see Video tab - there are 3 different levels for you to chose from.

You name it! This compound movement targets the whole body, including your heart.

1st set: 16 (or your personal overload)

2nd set: 16

3rd set: 16

Re ‘personal overload’, after your first set of 16, if you still want more, try one of our harder programs; you beast!

Your hips and thighs will love you for this!

*See Method tab

 

  1. Start in a low squat position – Good Squat Technique
  2. Working only your right leg and maintaining your the depth of your squat, step back into a rear lunge (try not to let your knee touch the ground though) See 90/90 squat.
  3. Bring the same leg back to your starting position
  4. Repeat to complete your set
  5. Change leg!
  • Quads
  • Hamstrings
  • Hip complex
  • Glutes
  • Lower back

1st set: 10 on each leg (or your personal overload)

2nd set: 8

3rd set: 8

Re ‘personal overload’, after your first set of 10, if you still want more, try one of our harder programs; you beast!

Not available; yet.

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You must be buzzing right now!!

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!

With or without added weights, the Russian Twist is a great way to target your abdominal muscles; but only if done correctly!

*Please see both Method and Video tab

 

  1. Sit with the soles of both feet in contact with the floor
  2. Lean back! *Gravity is the best friend of the Russian Twist
  3. Rotate your torso by turning your whole chest from left to right

*You can get the benefits of this exercise with or without a weight but if you are carrying one, hold it close against your chest throughout the exercise.

 

  • Obliques - internal & external

1st set: 16 right turns, 16 left

2nd set: 16 

3rd set: 16 

If you made the same enquiry to 5 personal trainers, the chances are, you’ll get 5 different answers, however, when it comes to abs, we generally agree that the Supine Cycle is The Daddy!

* Video demo - available

 

To get the most out of this exercise, here are some tips!

1. Instead of aiming your elbow towards your knee, mentally aim your shoulder instead (it won’t look very different but you’ll certainly feel it working deeper into your abs). 

2. Also remember, the more you extend your leg (in length) the more you’ll engage your abs.

3. Finally, to avoid bending the top of your spine, try to imagine you’re holding a raw egg under your chin and fix your gaze on the ceiling.

*See Video tab for a demonstration

 

  • 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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