Warm Up: Mobility Circuit
20 reps on each exercise
Do the whole circuit 2x
A1: Plank: Work up to 1 minute
A2: Split Squat Front Foot Elevated 30 cm
A3: Side Plank
A4: One Leg Leg Curls
A5: Lying Dumbell Press
A6: Single Leg Hip Extensions
A7: Prone Dumbbell Row
A8: Single Leg Calf Raise
A9: Single Arm Cable Row With Lunge
A10: Dumbbell Shoulder Raise
A11: Triceps Pushdown
A12: Seated Hammer curl
Do this session 3x per week plus 2-3 HITT training sessions
Warm Up: Mobility Circuit
20 reps on each exercise
Do both mini circuits 3x
A1: Step Up
A2: One Leg Leg curls
A3: Push up
A4: Seated Row
A5: Glute Walk
A6: Plank: Work up to one minute
B1: Seated Calf Raise
B2: Dumbbell pull over
C3: 45 Degree lateral raise
C4: Triceps pushdown
C5: Seated hammer curl
C6: Side plank 20 seconds per side
Pick a piece of cardio equipment or a grass hill. No Swimming.
Warm up: 10 Minutes easy
Week 1: :20 seconds max effort with 1:40 rest x 8-10
Week 2: :20 seconds max effort with 1:40 rest x 10-12
Week 3: :20 seconds max effort with 1:40 rest x 12-15
Week 4: :20 seconds max effort with 1:40 rest x 15
Cool down: 5 Minutes easy
Week 5&6
Do A & B Session 2x per week plus 2 HIIT sessions per week
Week 7&8
Do A&B Session 2x per week plus 2 HIIT sessions per week
Warm Up: Mobility Circuit
20 reps per exercise, 2 repeats of each circuit
A1: Split Squat
A2: Front Support
A3: Kneeling Single Arm Pulldown
A4: Neutral Grip Press
B1: Leg Extension
B2: Dumbell Pull Over
B3: Neutral Grip Press
B4: Reverse Fly
C1: Goblet Squat
C2: Incline bicep curl
C3: Band Pull In
C4: 45 Degree Lateral raise
Workout B
Warm Up: Mobility Circuit
20 reps per exercise, 2 repeats of each circuit
A1: Single Leg RDL
A2: Dish
A3: Single Arm Row High On Chest
A4: Trap-3 / Y-Raise
B1: 90 degree back extension isometeric hold
B2: Farmers Carry
B3: Side Plank
B4: Facepull
C1: Single Leg Hamstring Curl
C2: Seated row w/ pronated grip
C3: Over head Rope Tricep Extension
C4: Prone Cobra
Workout A
Warm Up: Mobility Circuit
Workout: 20 reps per exercise, 2 repeats of each circuit
A1: Forward Lunge
A2: Plank working to 2 minutes
A3: Lat Pulldown Pronated Grip
A4: Push up
B1: Goblet Squat
B2: Dumbell Pull Over
B3: 30 Degree Incline press
B4: Reverse Fly
C1: Leg extension
C2: Seated lateral raise
C3: Seated bicep curl
C4: Poor man shoulder horn
Workout B
Warm Up: Mobility Circuit
Workout: 20 reps per exercise, 2 repeats of each circuit
A1: Hip extension
A2: Swissball crunch
A3: Single Arm Row High On Chest
A4: Trap-3 / Y-Raise
B1: Swissball hamstring curl
B2: Farmers Carry
B3: Side Plank
B4: Powell Raise
C1: Cable adduction
C2: Seated row w/ pronated grip
C3: Dumbell Skull crusher
C4: Prone Cobra
HIIT: Cycle through session A, B and C over the month
Session A: Pick a piece of cardio equipment or a grass hill. No Swimming.
Warm Up: 10 minutes easy
Sprint 30 seconds, Rest 60 seconds x 10
Rest 4 minutes
Sprint 30 seconds, Rest 60 seconds x 10
Cool down: 10 minutes easy
Session B: Pick a piece of cardio equipment or a grass hill. No Swimming.
Warm Up: 10 minutes easy
Sprint 1 minute, rest 3 minutes x 4
Rest 3 minutes
Sprint 2 minutes, rest 2 minutes x 4
Cool down: 10 minutes easy
Session c: Pick a piece of cardio equipment or a grass hill. No Swimming.
Warm Up: 10 minutes easy
Sprint 1 minute, rest 3 minutes x 3
Sprint 2 minutes, rest 2 minutes x 3
Sprint 4 minutes, rest 1 minutes x 3
Cool down: 10 minutes easy
Week 9-12
There are two seperate programs.
Pick the option that suits you best but use that one program for the whole 4 weeks
Option 1
Do A&B Session 2x per week for 4 weeks plus 2x HIIT sessions
Option 2
Do A&B Session 2x per week for 4 weeks plus 2x HIIT sessions
Warm Up: Mobility Circuit
15 reps on each exercise
Rest 10 seconds between exercise 1 and 2 on each super set.
Rest 60 seconds in-between each superset
Do each superset 3x
A1: Single leg RDL with Kettlebell
A2: Step up
B1: Single leg hip extension
B2: Split squats
C1: Dumbell pullover
C2: Dumbell front raise
D1: Lat pulldown
D2: Standing dumbel press
E1: Single leg calf raise
E2: Frankenstein walk
F1: Plank work to 2min
F2: Palov press 30 seconds
Workout B
15 reps on each exercise
Rest 10 seconds between exercise 1 and 2 on each super set.
Rest 60 seconds in-between each superset
Do each superset 3x
Warm Up: Mobility Circuit
A1: Bulgarian split squat
A2: Single leg back extension isometric hold
B1: Leg Curls
B2: Leg extension
C1: Seated row pronated grip
C2: Incline dumbbell press
D1: Reverse fly
D2: Dumbell chest fly
E1: Zottman curl
E2: Reverse grip tricep extension
F1: Wrist flexion
F2:Wrist extension
Workout A
Warm Up: Mobility Circuit
15 reps on each exercise
Do each superset 3x
A1: Lat pulldown
A2: Upright row
B1: Single leg hip extension
B2: Bulgarian split squats
C1: Single leg RDL
C2: Barbbell lunge
D1: Front support working up 2 minutes
D2: Reverse crunch
E1: Single leg calf raise
E2: Frankenstein walk
F1: Dumbell pullover
F2: Trap 3 raise
Warm Up: Mobility Circuit
A1: Single arm dumbbell row
A2: Incline dumbbell press
B1: Reverse fly
B2: Chest fly
C1: Single leg leg extension
C2: Single leg back extension
D1: Standing single leg curls
D2: Split squats
E1: Zottman curl
E2: Reverse grip tricep extension
F1: Wrist flexion
F2:Wrist extension
HIIT: Cycle through session A, B and C over the month
Session A: Treadmill, bike or running on grass. No Swimming.
Warm Up: 10 minutes easy
Sprint 200m, Rest 4-5 minutes x 4
Rest 3 minutes
Cool down: 10 minutes easy
Session B: Pick a piece of cardio equipment or a grass hill. No Swimming.
Warm Up: 10 minutes easy
Sprint 400m, rest 3 minutes x 4
Sprint 800m rest 2 minutes x 4
Cool down: 10 minutes easy
Session C: Pick a piece of cardio equipment or a grass hill. No Swimming.
Warm Up: 10 minutes easy
Sprint 400m, rest 3 minutes x 3
Sprint 800m, rest 2 minutes x 3
Sprint 1200m, rest 1 minutes x 3
Cool down: 10 minutes easy
Week 13-16
Do A&B Session 2x per week for 4 weeks plus 1-2 HIIT Sessions
Warm Up: Mobility Circuit
15 reps on each A exercise
12 reps on each B exercise
Rest 10 seconds on each super set between exercise 1 and 2
Rest 60 seconds in-between each superset
Do each superset 3x
A1: 15 x Cable adduction
Rest 10 seconds
A2: 12 x Single leg deadlift from the floor
Rest 60 seconds
x3 sets
B1: 15 x Single leg back extension
Rest 10 seconds
B2: 12 x Single leg leg curl
Rest 60 seconds
x3 sets
C1: Reverse fly
Rest 10 seconds
C2: Seated row
Rest 60 seconds
x3 sets
D1: 15 x Dumbell pullover
Rest 10 seconds
D2: 12 x Lat pulldown
Rest 60 seconds
x3 sets
E1: 15 x Wrist flexion
Rest 10 seconds
E2: 12 x Seated bicep curl
Rest 60 seconds
x3 sets
F1: 15 x Swissball rollout
Rest 10 seconds
F2: 12 x Swissball crunch
Rest 60 seconds
x3 sets
A1: 15 x Single leg leg extension
Rest 10 seconds
A2: 12 x Barbell Bulgarian split squat
Rest 60 seconds
x3 sets
B1: 15 x Step up
Rest 10 seconds
B2: 12 x Split squat
Rest 60 seconds
x3 sets
C1: Lateral raise
Rest 10 seconds
C2: Seated barbell press
Rest 60 seconds
x3 sets
D1: 15 x Push ups
Rest 10 seconds
D2: 12 x Bench press
Rest 60 seconds
x3 sets
E1: 15 x Wrist Extension
Rest 10 seconds
E2: 12 x Tricep Extension
Rest 60 seconds
x3 sets
F1: 15 x Seated calf raise
Rest 10 seconds
F2: 12 x Standing calf raise
Rest 60 seconds
x3 sets
HIIT
Treadmill, bike or running on grass. No Swimming.
Warm Up: 10 minutes easy
Do both waves each session. Make sure you complete the work in the given time period
Wave 1
Sprint 400 in 60 seconds rest 2 minutes
Sprint 600 in 90 seconds rest 2 minutes
Sprint 800 in 120 seconds rest 5 minutes
Wave 2
Sprint 400 in 55 seconds rest 2 minutes
Sprint 600 in 85 seconds rest 2 minutes
Sprint 800 in 115 seconds rest 5 minutes
Do A&B Session 2x per week for 4 weeks plus 1-2 HIIT Sessions
Warm Up: Mobility Circuit
10 reps on each exercise
Rest 60 seconds on each super set between exercise 1 and 2
Rest 60 seconds in-between each superset
Do each superset 3x
A1: 10 x Back squat
Rest 60 seconds
A2: 10 x Lying leg curl
Rest 60 seconds
x3 sets
B1: 10 x Bulgarian split squat
Rest 60 seconds
B2: 10 x Single leg leg deadlift
Rest 60 seconds
x3 sets
C1: Bench press
Rest 60 seconds
C2: Bent over row
Rest 60 seconds
x3 sets
D1: 10 x Incline 30° db press with neutral grip
Rest 60 seconds
D2: 10 x Lean back pulldown
Rest 60 seconds
x3 sets
E1: 10 x Swissball rollout
Rest 60 seconds
E2: 10 x 90° back extension
Rest 60 seconds
x3 sets
10 reps on each exercise
Rest 60 seconds on each super set between exercise 1 and 2
Rest 60 seconds in-between each superset
Do each superset 3x
A1: 10 x Hack squat machine
Rest 60 seconds
A2: 10 x Barbell Romanian DL
Rest 60 seconds
x3 sets
B1: 10 x Lateral step up
Rest 60 seconds
B2: 10 x Single leg hip extension
Rest 60 seconds
x3 sets
C1: 10 x Neutral grip db press
Rest 60 seconds
C2: 10 x Lat pulldown
Rest 60 seconds
x3 sets
D1: 10 x Seated lateral raise
Rest 60 seconds
D2: 10 x Dumbell pullover
Rest 60 seconds
x3 sets
E1: 10 x DB french press
Rest 60 seconds
E2: 10 x Standing barbell curl
Rest 60 seconds
x3 sets
Do A,B,C followed by A,B,C and so on.
Do 4x Resistance training sessions for 2 weeks
+ 2x Interval/HIIT sessions per week
Warm Up: Gymnastics circuit
A1: 10 x Deadlift
Rest 90 seconds
Tempo: 4:1:1:0
x2 sets
B1: 15-20 x Single leg deadlift
Rest 60 seconds
B2:15-20 x Split squat
Rest 90 seconds
x2 sets
C1: 15-20 x Single leg back extension
Rest 60 seconds
C2: 15-20 x Single leg squat
Rest 90 seconds
x2 sets
D1: 10 x Pull down
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Barbell press
Tempo: 4:1:1:0
Rest 90 seconds
x2 sets
E1: 10 x Pullover
Rest 60 seconds
E2: 10 x Trap 3 raise
Rest 90 seconds
x2 sets
F1: 10 x Wrist flexion
Rest 60 seconds
F2: 10 xWrist extension
Rest 90 seconds
x2 sets
Warm Up: Gymnastics circuit
A1: 10 x Back squat
Rest 90 seconds
Tempo: 4:1:1:0
x2 sets
B1: 15-20 x Single leg curl
Rest 60 seconds
B2:15-20 x Standing single leg curl
Rest 90 seconds
x2 sets
C1: 15-20 x Seated calf raise
Rest 60 seconds
C2: 15-20 x Standing calf raise
Rest 90 seconds
x2 sets
D1: 10 x Bent over row
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x 45° Incline barbell press
Tempo: 4:1:1:0
Rest 90 seconds
x2 sets
E1: 10 x Single arm dumbbell row
Rest 60 seconds
E2: 10 xSingle arm dumbbell press
Rest 90 seconds
x2 sets
F1: 10 x Reverse fly
Rest 60 seconds
F2: 10 x Incline fly
Rest 90 seconds
x2 sets
Warm Up: Gymnastics circuit
A1: 10 x Hip Extension
Rest 90 seconds
Tempo: 4:1:1:0
x2 sets
B1: 15-20 x Single leg hip Extension
Rest 60 seconds
B2:15-20 x Bulgarian split squat
Rest 90 seconds
x2 sets
C1: 15-20 x Cable adduction
Rest 60 seconds
C2: 15-20 x Step up
Rest 90 seconds
x2 sets
D1: 10 x French press
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Skull crusher
Tempo: 4:1:1:0
Rest 90 seconds
x2 sets
E1: 10 x Incline dumbbell curl
Rest 60 seconds
E2: 10 x Standing hammer curls
Rest 90 seconds
x2 sets
F1: 10 x Full sit up
Rest 60 seconds
F2: 10 x Swissball rollout
Rest 90 seconds
x2 sets
Same sessions as the last two weeks however:
Your rest periods have shortened and you have more sets.
You have to get this right because this is where the training effect will come from this month.
Do A,B,C followed by A,B,C and so on.
Do 4x Resistance training sessions for 2 weeks
+ 2x Interval/HIIT sessions per week
Warm Up: Gymnastics circuit
A1: 10 x Deadlift
Rest 60 seconds
Tempo: 4:1:1:0
x3 sets
B1: 15-20 x Single leg deadlift
Rest 60 seconds
B2:15-20 x Split squat
Rest 60 seconds
x3 sets
C1: 15-20 x Single leg back extension
Rest 60 seconds
C2: 15-20 x Single leg squat
Rest 60 seconds
x3 sets
D1: 10 x Pull down
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Barbell press
Tempo: 4:1:1:0
Rest 60 seconds
x3 sets
E1: 10 x Pullover
Rest 60 seconds
E2: 10 x Trap 3 raise
Rest 60 seconds
x3 sets
F1: 10 x Wrist flexion
Rest 60 seconds
F2: 10 xWrist extension
Rest 60 seconds
x3 sets
Warm Up: Gymnastics circuit
A1: 10 x Back squat
Rest 60 seconds
Tempo: 4:1:1:0
x3 sets
B1: 15-20 x Single leg curl
Rest 60 seconds
B2:15-20 x Standing single leg curl
Rest 60 seconds
x3 sets
C1: 15-20 x Seated calf raise
Rest 60 seconds
C2: 15-20 x Standing calf raise
Rest 60 seconds
x3 sets
D1: 10 x Bent over row
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x 45° Incline barbell press
Tempo: 4:1:1:0
Rest 60 seconds
x3 sets
E1: 10 x Single arm dumbbell row
Rest 60 seconds
E2: 10 xSingle arm dumbbell press
Rest 60 seconds
x3 sets
F1: 10 x Reverse fly
Rest 60 seconds
F2: 10 x Incline fly
Rest 60 seconds
x3 sets
Warm Up: Gymnastics circuit
A1: 10 x Hip Extension
Rest 60 seconds
Tempo: 4:1:1:0
x3 sets
B1: 15-20 x Single leg hip Extension
Rest 60 seconds
B2:15-20 x Bulgarian split squat
Rest 60 seconds
x3 sets
C1: 15-20 x Cable adduction
Rest 60 seconds
C2: 15-20 x Step up
Rest 60 seconds
x3 sets
D1: 10 x French press
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Skull crusher
Tempo: 4:1:1:0
Rest 60 seconds
x3 sets
E1: 10 x Incline dumbbell curl
Rest 60 seconds
E2: 10 x Standing hammer curls
Rest 60 seconds
x3 sets
F1: 10 x Full sit up
Rest 60 seconds
F2: 10 x Swissball rollout
Rest 60 seconds
x3 sets