1/2 x Per Week At Home Full Body Routine, Weights, Core & Cardio ADVANCED

If your training 2-3 times a week its good to do Full Body, Rest a day then Full body and so on. More than that and we can look at a split routine. This is ideally completed in one week or alternatively do one one week and the other the next week.

This is ideal working with a partner, with the supersets when they are on exercise 1, you do exercise 2.

So first of all complete the weights part of the session then take it into a timed HIIT to improve your cardio fitness endurance & strength.

This is a simple at home plan to get you started and confident using gym equiptment.

Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight.

Use the exercise glossary to help you perform the exercises correctly found here.

After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set. It is important to ensure you exhale on the effort and ensure correct posture which can be found here. Be sure to tag on your Core rehab after!

PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.

WORKOUT 1

Set 1- 20 Reps Set 2- 15 Reps (increase weight), Set 3 10 Reps (increase weight) REPEAT BUT IN REVERSE- 10,15,20 reps decreasing the weight

Squats ( Weight held at chest)

Superset With

Press Ups

To increase the resistance if you cant do full do on knees, next set pause at the bottom on knees, next set start in a plank then lower full body down, just before your back cant stay straight and engaged any longer then drop knees and continue to slowly take your chest down.

If you can do a full press up as the reps go up hold at the bottom for a second or two.

Set 1- 20 Reps Set 2- 15 Reps (increase weight), Set 3 10 Reps (increase weight) REPEAT BUT IN REVERSE- 10,15,20 reps decreasing the weight

1 Leg Bridge (1 leg on bench see exercise glossary HERE, to increase the resistance place a DB on your leg thats in contact with the floor)

Superset With

Bent over 2 arm row (back straight)

4 Sets 12-15

1 Arm Lat Raises

Superset with

1 Arm Prone Fly

HIIT 3 Rounds 40 seconds work 15 Rest

(don’t forget to download a HIIT timer)

Wide Leg Squat Press DB

Mountain Climbers

Tricep Dips

Russian Twists

DB Curl to press

Ab Curl

Jump Lunges

WORKOUT 2

4 Sets 12-15

Deadlift

Superset with

1 Arm Row

4 Sets 12-15

Weighted Back Lunges (DB held at chest)

Superset with

Chest Press

3 Sets 12-15

Prone fly

Superset  with

Military Press

HIIT  3 Rounds 40 seconds work 15 Rest

(don’t forget to download a HIIT timer)

Weighted Curtsy Lunge

Walk Out, once in plank knee to opposite elbow)

Wide Leg Squat Up Row

Swing Lunges (20 sec each side)

Back Lunge to Press

Y/I/ Raise

In out Squat Jumps