Upright Rows 10-12rm 8kg e/s

Day 1:
Side Lunge Left 8-12rm
Exercise Distance Time Each side
X-trainer 5mins steady state 10-15rm
Reverse Flyes 12-15rm 3kg
Exercise Reps Set 1
Chest Tap 16-20rm
Press Ups Side Lunge - Right 12-15rm
Each side
Power Lunges
15-20 each Treadmill Steady run 3mins
leg
12kg Lower Ab Lifts 12-15rm
Bent Over Rows 15-20rm

Kettlebell Deadlifts 24kg Dorsal Raises 15rm

12-20rm

Rower Row at steady pace 3mins Bicycle crunch 20rm

TRX Single Leg 8-10rm
Squat - Left
Plank 60secs
TRX Single Arm 10-12rm
Row - Right
X-trainer Steady pace 2-3mins
TRX Single Leg 8-10rm
Sqaut - Right
Comments:
TRX Single Arm 10-12rm
Row - Left

X-trainer Level 8 / 130-140rpm 2-3mins

Day 2: Day 3:

Exercise Distance Exercise Distance Time

X-trainer or Bike 5minutes steady state Rower 5mins steady state
3 x 2mins hard @ level 6
with 2mins recovery Exercise Reps Set 1
2minutes steady state Rom Deadlift 15-20rm
4 x 1min hard @ level 10
with 60secs recovery at
level 1
5minutes steady state Spider Man Press
Up 8-12 each leg

Comments:
Stability Ball 15-20rm
Hamstring Curl
Assisted Chin Ups
12-15rm

Bike Hard pace 3mins

Curtsey Lunge - left 10-15rm

1 leg / 1arm Rows 12-20rm

– left arm / right
leg
Curtsey Lunge - 10-15rm
right

1 leg / 1arm Rows 15-20rm

– right Arm / left
leg
X-trainer Steady Pace 3mins
V-Crunches 6-10rm

Biceps Curls 8-12rm

Day 4:
Prone Hip 12-20rm
Extension Exercise Distance
Rower 5minutes steady state
SB Sit Up & Pass 10-15rm 10 x 100m hard row /
Through 30secs recovery
Treadmill 2-3minutes steady state to
recover.
Treadmill Hard Run 3mins 3 x 90secs hill climb run @
5.0 @ with 2mins steady
Dips 12-15rm run recovery on the flat
5minutes walk cool down

BOSU Side Plank 30secs

Left Comments:

Close Grip Press 6-10rm

Ups

BOSU Side Plank 30secs

Right

X-trainer Steady pace 10mins

Comments:
 2mins Rest
Day 5:

Exercise Distance Time

X-trainer 10minutes steady state.
Then 2mins hard
followed 1min easy x 5 Tabata Sit Ups

Exercise Set 1 Set 2 Set 3 Set 4

Tabata Bench Mark Sit Ups

You’ll set your timer & work for 20seconds followed by 10seconds rest. You’ll repeat this
8 times. Record your reps below.
Set 5 Set 6 Set 7 Set 8
Tabata Squats

Exercise Set 1 Set 2 Set 3 Set 4

Squats
2mins Rest

Set 5 Set 6 Set 7 Set 8 Comments:

2mins Rest

Tabata Press ups

Exercise Set 1 Set 2 Set 3 Set 4

Press Ups

Set 5 Set 6 Set 7 Set 8

Day 6 & 7: TRX Single Arm 10-12rm
Row - Right
Outdoor Run or Rest
TRX Single Leg 8-10rm
Sqaut - Right

TRX Single Arm 10-12rm

Row - Left

X-trainer Level 8 / 130-140rpm 2-3mins

Upright Rows 10-12rm

Day 8:
Side Lunge Left 8-12rm
Exercise Distance Time Each side
Row 5mins steady state 10-15rm
Reverse Flyes 12-15rm
Exercise Reps Set 1
Chest Tap 16-20rm
Press Ups
Side Lunge - Right 12-15rm
Each side
Power Lunges
15-20 each Curve Treadmill Hill Walk 2-3mins
leg

Lower Ab Lifts 12-15rm

Bent Over Rows 15-20rm

Kettlebell Deadlifts Dorsal Raises 15rm

12-20rm

Treadmill Run at steady pace 3mins Bicycle crunch 20rm

TRX Single Leg 8-10rm
Squat - Left
Plank 60secs

X-trainer Steady pace 3mins

Comments:

Day 9: Day 10:

Exercise Distance Exercise Distance Time
X-trainer or Bike 5minutes steady state Run 5-8mins steady state
3 x 2mins hard @ level 6
with 2mins recovery
2minutes steady state Exercise Reps Set 1
4 x 1min hard @ level 10 Sumo Deadlift 15-20rm
with 60secs recovery at
level 1
5minutes steady state Dive Bomber
4-10rm
Comments:
Stability Ball 15-20rm
Hamstring Curl
Assisted Chin Ups Prone Plank 30-60secs
8-12rm

Bike Hard pace 3mins Side Plank Lift w/ 8-15rm

Lateral Lunge - left 15-20rm Leg lift - Right

BOSU Side Plank 30secs

Lateral Raises 15-20rm Right

X-trainer Steady pace 3mins

Lateral Lunge - 15-20rm
right
Comments:
Reverse Flyes 15-20rm

X-trainer Steady Pace 3mins

Squat Jumps 10-15rm

Hammer Curls 8-12rm

Lunge Jumps 12-20rm

Day 11:

Exercise Distance
Dips 6-10rm
Rower 5minutes steady state
10 x 100m hard row /
30secs recovery
Treadmill Steady run 3mins Treadmill 2-3minutes steady state to
recover.
Side Plank Lift w/ 8-15rm 3 x 90secs hill climb run @
Leg lift - Left 5.0 @ with 2mins steady
run recovery on the flat
5minutes walk cool down
 Shoulder Clean & 8-10rm
Comments: Press

Walking lunges -
backwards 10steps each
leg (20reps)
Rower Row at steady pace 3mins
TRX Knees to Chest 10-15rm

Step Ups - Left 10-12rm

TRX Press Ups 8-10rm

Step ups - Right 10-12rm

X-trainer Level 8 / 130-140rpm 2-3mins

Hammer Curls 10-12rm

Leg press 12-15rm

Day 12:

Exercise Distance Time

Bike 5km as fast as possible Triceps Press 12-15rm

Exercise Reps Set 1

Squat Jumps 10-12rm
Assisted Chin Ups 10-15rm

Treadmill Steady run 3mins

Walking Lunges
25 each leg
(50reps)
 Reverse Ab Curls 8-12rm Rebound 50secs /
Squat 10secs

Dorsal Raises 15rm Walkout 50secs /

Press ups 10secs

DB Crunch 8-12rm Squat Jacks 50secs /

10secs

Plank 60secs Monkey 50secs /

Crawl 10secs

X-trainer Steady pace 2-3mins Burpees 50secs /

10secs

Comments: Side Lunges 50secs /

10secs

Tuck Jumps 50secs /

10secs

Squat & Kick 50secs /

10secs

Day 13 & 14:

Rebound squat :3 pulse squats + 1 jump squat = 1 rep
Outdoor Run or Rest Monkey Crawl: Crawl forwards 4 steps backwards 4 steps = 1rep
Home HIIT Workout Home Workout 2:

Set your timer for 50 seconds work and 10 seconds of rest.

Day 1: Bodyweight Intervals
Exercise Work / Rest Round 1 Round 2
Crucifix 50secs / Part A
Plank 10secs Perform one minute of each exercise with no rest between exercises

Exercise Duration Rest Reps

Performed
 Burpees 60secs Nil 1 Leg 30secs 4
Romanian
Deadlift
Press Ups 60secs 1 Leg 30secs 4
Romanian
Deadlift
Abdominal 60secs Janda Sit Up* 60secs 4
Bicycle Curls

*To perform a Janada sit up, anchor your band to a point then put it around your heels
Part B so you have to activate your hamstrings to stop the band pulling your legs straight.
Perform four rounds for the stated duration of each exercise. Keeping your knees bent perform a sit up & then lower over 6-10seconds per rep.

Exercise Duration Rounds Reps Part D

Performed Perform four rounds for the stated duration of each exercise.
Hand Stand 30secs 4
Hold Exercise Duration Rounds Reps
Performed
Plank to 30secs 4
Deep Squats 30secs 4 Press Up

Star Jumps 30secs 4

Double Leg 60secs 4
Lowers

Slow Knees 60secs 4

to Chest
Crunch

Part C
Perform four rounds for the stated duration of each exercise.
Home Workout 3
Exercise Duration Rounds Reps
Performed Part A
Perform four rounds for the stated duration of each exercise.
 Exercise Duration Rounds Reps Burpee with 60secs 2
Performed Tuck Jump
InchWorm 60secs 2
Press Ups
Continuous 60secs 2
Plank Leg
Alternate 60secs 2 Lifts
Lunges
Lower Ab 60secs 2
Circles
Kimura Sit 60secs 2
Up
Part D
Last round push hard on this one. Perform four rounds for the stated duration of each
Part B exercise.
Perform four rounds for the stated duration of each exercise.
Exercise Duration Rounds Reps
Exercise Duration Rounds Reps Performed
Performed Dive 30secs 4
Squat & Kick 60secs 2 Bombers

Chest Tap 30secs 4

Slow 5reps 2 Press Ups
Diamond
Press Ups
Controlled 60secs 4
Plank 60secs 2 Mountain
Climber

Part C Home Workout 4

Perform four rounds for the stated duration of each exercise.
Exercise Time Weight & Actual Reps
Exercise Duration Rounds Reps Work/Rest Performed
Performed Jon Kelly
Skipping 50/10 Skipping 50/10

Single V- 50/10 Total Number of Reps Performed

Sits

Home Workout 5
Skipping 50/10
Day 2: Tabata

MB 50/10 You’ll need a stopwatch for this. You’ll perform as many reps as you can in 20seconds
Suitcase followed by a 10seconds rest & repeat 8 times.
Crunch
Exercise Set 1 Set 2 Set 3 Set 4
Skipping 50/10 Squats Squats Press Ups Squats Press Ups

Straight 50/10
Leg
Bicycle
Press Ups Set 5 Set 6 Set 7 Set 8
Crunch
Squats Press Ups Squats Press Ups
Skipping 50/10

V-Sit Raise 50/10

& Press

Skipping 50/10 Rest 2minutes

Exercise Set 1 Set 2 Set 3 Set 4

Straight 50/10 Burpees Burpees Lunges Burpees Lunges
Leg
Crunch
Skipping 50/10

Alternate Set 5 Set 6 Set 7 Set 8

Flutter 50/10 Lunges Burpees Lunges Burpees Lunges
Kicks
Rest 2minutes

Exercise Set 1 Set 2 Set 3 Set 4

Hollow Rock Hollow Rock Superman Hollow Rock Superman
Hold

Superman Set 5 Set 6 Set 7 Set 8

Hollow Rock Superman Hollow Rock Superman

Rest 2minutes

Exercise Set 1 Set 2 Set 3 Set 4

V-Sits

Set 5 Set 6 Set 7 Set 8