Session 1: Endurance Circuit 1 Dips 30secs

work
This is a circuit session. You’ll perform 30seconds of work followed by 30secs
30seconds of rest moving straight onto the next exercise. The goal is to rest
increase your heart rate and strengthen your connective tissue. X-trainer 3mins as
fast as
Exercise Distance possible
Power Walk 12minutes steady pace
Move onto the core circuit below.
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Time Circuit Circuit Circuit 3 Side 20secs Nil
1 2 Plank Left
Press Ups 30secs
work Side 20secs Nil
30secs Plank
rest Right
Squats 30secs Table-Top 20secs Nil
work Lift
30secs
rest
Fire 30secs L L L Comments:
Hydrant work
30secs
rest R R R
TRX 30secs
Rows work
30secs
rest
Plank w/ 30secs
Alt work
Leg Lifts 30secs
rest
Lateral 30secs 2kg
Raises work
30secs
rest
Session 2: Strength / Toning
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Distance Assisted 6-8 Nil
X-trainer 5minutes easy pace then Dips
2mins @ 80% effort / 2mins
60% effort for 16minutes
Upright 10-12 90secs
Rows
Glute Giant Set 1
You’ll be performing two exercises back to back to target the glute muscles.
This is a simple way to overload the tissues to increase growth & tone. The
upperbody exercises are boased on a push pull Comments:

Exercise Reps Rest Set 1 Set 2 Set 3

Cable 12-15 Nil
Hip Ext

Reverse 10-12 90secs

Lunge

Exercise Reps Rest Set 1 Set 2 Set 3

Assisted 4-6 Nil
Pull Up

Shoulder 12-15 90secs

Press

Exercise Reps Rest Set 1 Set 2 Set 3

Cable Hip 12-15 Nil
Abduction

Side 10-12 90secs

Lunges
Session 3: Core
Exercise Reps Rest Set 1 Set 2
The aim of this session is to strengthen the core muscles. These muscles are Bird Dog 20- 30-
important not only for stability of the lower back, they also act as pumps to 30secs 60secs
increase blood flow to the spinal vertebrae, discs and nerves. This blood
flow not only delivers nutrients but it shuttles waste products and
inflammatory markers that increase pain locally such as Substance P and Comments:
bradykinin.

Exercise Reps Rest Set 1 Set 2

Side 10 x Nil L L
Isometric 10secs
Hip Abd R R

Exercise Reps Rest Set 1 Set 2

Isometric T- 5x 30-
Raise 10secs 60secs

Exercise Reps Rest Set 1 Set 2

Modified 8-12 x 30-
Curl Up* 3secs 60secs

*Nadine – this is a modified sit up & it’s designed to reduce compression

on the lower back. Start on your back with your hands underneath your
spine. Pull your tummy muscles into your spine to create abdominal
pressure then without letting your low back move away from your hands lift
up & hold 3seconds.

Exercise Reps Rest Set 1 Set 2

Renegade 20- 30-
Row* 30secs 60secs
Session 4: Endurance Circuit 2
*Nadine don’t use weights as in the picture. Hold a full plank then try to
raise each arm to shoulder height slowly without letting your pelvis move
or your lower back drop.
This is the same format as session 1 but with different exercises. I have DB 30secs 2-3KG
given some weights as a guide but feel free to change them as required. Triceps work
There is a lot of emphasis on strengthening the back muscles on this Press 30secs
workout so be aware of increased stiffness 24-48hours afterwards. rest
Bike 1km as
Exercise Distance fast as
Power Walk 5-10minutes easy warm up possible

Move onto the core circuit below.

Exercise Time Circuit Circuit Circuit 3 Exercise Reps Rest Set 1 Set 2 Set 3
1 2 Side 20secs Nil
Step Ups - 30secs L L L Plank Left
Left work
30secs Side 20secs Nil
rest Plank
Row - 30secs L L L Right
Left work 3-4KG Table-Top 20secs Nil
30secs Lift
rest
Step Ups - 30secs R R R
Right work Comments:
30secs
rest
Row - 30secs R R R
Right work 3-4KG
30secs
rest
KB Squat 30secs 4kg
& Upright work
Row 30secs
rest
Reverse 30secs 1-2kg
Flyes work
30secs
rest
Session 5: Strength / Toning 2 Exercise Reps Rest Set 1 Set 2 Set 3
Seated 12-15 Nil
Exercise Distance Leg
X-trainer 5minutes easy pace then Curls
1mins @ 80-90% effort /
2mins 50% effort for
15minutes Biceps 10-12 90secs 3-4kg
Curls
Super Set
You’ll be performing two exercises back to back to target the glute muscles.
This is a simple way to overload the tissues to increase growth & tone.
You’ll perform a lower body exercise followed by an upper and then rest. Exercise Reps Rest Set 1 Set 2 Set 3
This creates a shunt of blood & studies demonstrate it burns 30-40% more Pistol 6-8 Nil
calories than a normal workout. Squats
onto
Exercise Reps Rest Set 1 Set 2 Set 3 box*
Bulgarian 12-15 Nil L L L Cable 10-12 90secs 15kg
Split Triceps
Squat* R R R Extension
DB Flyes 10-12 90secs 3kg *Nadine try to lower over 3-4seconds then sit on the box & push back
upwards. This is really tough – let me know if its too hard.
Comments:
*You’ll place your back foot on a low step then lunge downwards until your
back knee touches the floor. This exercise is about time under tension.
You’ll lower for 4seconds hold for 1second then push up for 1second.

Exercise Reps Rest Set 1 Set 2 Set 3

Leg 15-20 Nil 40-
Press 60kg

DB 12-15 90secs 3-4kg

Rows