silver. WEEKs 25 - 28

CARDIO

This plan is for your HIIT workout, if you would prefer a weights workout see section two below. For an alternative cardio option click here.

HIIT

 
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WARM UP

  • Walking on the spot with shoulder rotations for 30 seconds.

  • Marching on the spot, arm circles, starting small and getting bigger, then the other direction for 1 minute.

  • Torso rotation, 10 reps each side.

  • Side bends, 10 reps each side.

  • Knee circles, 10 reps each way.

Do two rounds of the HIIT at a lower level of intensity for 10 seconds per exercise, no jumping just air squats for example.

Stretch all the major muscles while standing or resting on a chair if needed. Hold each stretch for 8-10 seconds.

Finish the warm up with one more round of the HIIT doing the full intensity, each exercise for 15 second. Now you should be warmed up.


WORKOUT INTENSITY

Novice - Low/Med Level
Carry out 20-40 Seconds work, same time in rest.

Intermediate - Med Level
Carry Out 30-50 Seconds work, same time in rest.


Aim for 4-6 rounds, about 15-20 minutes work.

Remember to work at an intensity that is comfortable for you and your body.


HIIT WORKOUT

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WEEK 1

HITT 1

  • Squat Press

  • Speeed skater

  • Wide Squat with up row

  • High Knees high punches

HITT 2

  • Press up

  • Curtsy to squat

  • Walk hands from feet out

  • Fast back lunge

WEEK 2

HIIT 1

  • Keeping low burpee

  • Weighted punches

  • Front kicks

  • Press ups

HIIT 2

  • Side Lunges

  • Push shoulder press to side

  • Long jumps

  • Commando crawl


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WEEK 3

HIIT 1 

  • Press ups to the floor hands out

  • Fast feet

  • Toe taps in plank position

  • 1 leg side kicks

 

HIIT 2

  • Punch, jump, repeat

  • Swing lunge

  • Commando crawl

  • Mountain climbers

WEEK 4

HIIT 1 

  • Curtsy to squat

  • Press ups

  • Fast back lunges

  • Y/I Raise

HIIT 2

  • Front kicks

  • Squat press

  • Press up

  • Starters

  • Up row squat

  • Swing lunges


COOL DOWN

  • Knee circles, 10 reps each way.

  • Side bends, 10 reps each side.

  • Torso rotation, 10 reps each side.

  • Marching on the spot, arm circles, starting big and getting smaller, then continue in the other direction for one minute.

  • Walking on the spot with shoulder rotations for 3 minutes, slowly reducing your activity to a calm pace.

Stretch all the major muscles while standing, seated, or lying, whichever is most comfortable. Hold the stretches for 8-15 seconds.

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silver. WEEKs 25 - 28

WEIGHTS

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WARM UP

Follow recommended reps and individual exercises below using a lighter weight than you plan to use for your weights. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

Please note
Superset - one exercise followed by the other, rest, repeat
Tri sets - all 3 exercises, rest, repeat desired sets
Circuit - complete each exercise for one set, rest, repeat for desired sets

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.


Week One

Part 1

Tri Sets 3 sets 12-15

  • RDL

  • Swing Lunges

  • Curtsy Lunge to squat

Tri Sets 3 sets 12-15

  • Deadlift

  • 1 Arm Row

  • Bent over row underhand grip

3 sets 12-15 reps

  • Wide leg straight leg deadlift

    (knees off lock, hinge at the hips, light)

Superset with

  • Jump Lunges

Circuit 3 sets 40 seconds

  • Arnold press

  • Lateral Raises

  • Underhand front raise

 

Part 2

Tri Sets 3 sets 12-15

  • Hip Thrusts

  • 1 Leg Squats

  • Wide leg squats

Tri Sets 3 sets 12-15

  • Chest fly

  • Chest Press

  • Press ups

3 sets 12-15 reps

  • Narrow grip inclined chest press

Superset with

  • 1 Leg hip thrusts

Circuit 3 sets 40 seconds

  • Press ups

  • Side step ups

  • Military press

 

Week Two

Part 1

Simple sets 4 sets 10-12 reps

  • Deadlift

  • Hip Thrusts

3 sets 10-12 reps

  • Squats

Superset with

  • RDL

3 sets 12-15 reps

  • 1 Leg Lunges

Superset with

  • Curtsy Lunges

3 sets 12-15 reps

  • Wide leg squats

Superset with

  • Low squat (bum touch low step)

Part 2

Simple sets 4 sets 10-12 reps

  • Deadlift

  • Chest Press

3 sets 10-12 reps

  • 1 Arm row

Superset with

  • Chest press

3 sets 12-15 reps

  • Bent Over Row

Superset with

  • Military Chest press

3 sets 12-15 reps

  • Lateral Raises

Superset with

  • Around the worlds

Week Three

Part 1

Simple sets 5 sets 8-10 reps

  • Deadlifts

  • Chest press (count to 4 on the way down)

  • Lunges (each leg)

  • Hip Thrusts

Superset 3 sets 12-15 reps

  • Walking Lunges

Superset with

  • Chest Fly

Superset 3 sets 10-12 reps

  • Wide leg squat

Superset with

  • Press ups

3 Sets 8-12

Tricep dips

Part 2

Simple sets 5 sets 8-10 reps

  • RDL

  • 1 Arm row

  • Hip thrusts

  • Up row

Supersets 3 sets 12-15

  • Y/I raise

Superset with

  • Split lunge

3 Sets 12-15

  • 1 Leg step up

Superset with

  • Comando Crawl

Simple sets 3 sets 8-12 reps

  • Leaning lat raise

  • Bicep curl to press

 

Week Four

Part 1

Circuit, use the same weight for all exercises then increase the weight as the reps decrease

Round 1- 20-25 Reps

Round 2- 15-20 reps

Round 3- 10-15 Reps

3 Rounds  

  • Romanian dead lift

  • Split Squat, each leg, weight by sides

  • Curtsy lunge

3 Rounds  

  • Deadlift

  • Low box Squats (one weight at chest and get lower)

  • Jump Squats (with one weight if possible keeping form)

Simple Sets 3 sets 15 reps

  • Skaters

  • Split Lunges (weight by sides)

  • Squat hold while pushing knees out in a pulse

Part 2

Circuit, use the same weight for all exercises then increase the weight as the reps decrease

Round 1- 20-25 Reps

Round 2- 15-20 reps

Round 3- 10-15 Reps

3 Rounds

  • Up row

  • Inclined Chest press

  • Bent over row

  • Press ups (full as many as possible then drop)

3 Rounds 

  • Prone fly

  • Y/I Raise

  • Chest fly

  • Plank with row

Simple sets 3 sets 15 reps

  • Narrow inclined chest press

  • Bicep Curl to press

  • Lateral raises

 

COOL DOWN

Stretch all the muscles used while seated/ lying, holding each stretch for 8-15 seconds.

Please DO NOT stretch the abdominal muscles unless told otherwise.