silver. WEEKs 5 - 8

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

  • Step ups

  • Speed skaters

  • Press ups

  • Lunge weight rotation

 

 

HITT 2

  • Wide leg squat

  • Push press

  • Up row

  • Front hold weight out squat

WEEK 2

HIIT 1

  • Press up

  • Back lunge weight opposite arm each leg

  • Mountain climbers

  • Weighted punches

  • Squats

  • High knees high punches

HIIT 2

  • Tricep dips

  • Static to split lunge

  • Squat taking weight floor to overhead (low and controlled straight arms)

  • Press up

  • Step ups

  • Wide squat up row


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WEEK 3

HIIT 1 

  • Squat press

  • Slow burpee

  • Static lunge weight opposite arms

  • Squat Rotation

  • Swing lunge

  • Press up

HIIT 2

  • Back lunges fast

  • Air squat

  • Mountain climbers

  • Fast crab walk (holding weight low walking side to side)

  • Tricep dips

WEEK 4

HIIT 1 

  • Squat lat raise

  • Press up

  • Crab Walk

  • Donkey kick

  • Squat front raise

  • Press up

  • Front Kicks

  • 1 leg floor touch

HIIT 2

  • Arnold press

  • Run on the spot

  • Split squat

  • High Pull

  • Comando crawl

  • Speed skater touch down

  • One leg hip raise each leg

  • Wide squat floor to overhead


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 5 - 8

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.

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.

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

Simple sets 3 sets 15 reps

  • Front lunges, weights side

  • Wide leg squat, weight chest

Simple sets 3 sets 15 reps

  • Chest press
  • Standing bent over row

Simple sets 3 sets 15 reps

  • One arm lat raise
  • Prone raise

Part 2

Simple sets 3 sets 15 reps

  • Deadlift
  • Russian deadlift

Simple sets 3 sets 15 reps

  • Chest press
  • Overhead straight arm pullover

Simple sets 3 sets 15 reps

  • Lat raises, standing
  • Front rise
 

Week Two

Part 1

Simple sets 3 sets 15 reps

  • Squats, weight on shoulders

  • Curtsy lunge, weight at chest

Simple sets 3 sets 15 reps

  • 1 arm chest press

  • 1 arm prone fly

Simple sets 3 sets 15 reps

  • Curl to press

  • Tricep dips

Part 2

Simple sets 3 sets 15 reps

  • Front squat, weight at chest

  • Side lunge,weight at chest

Simple sets 3 sets 15 reps

  • Inclined chest press

  • 1 arm row

Simple sets 3 sets 15 reps

  • Tricep dips

  • Curl to press

Week Three

Part 1

Simple sets 4 sets 15 reps

  • 1 leg step up, each leg, weight by sides
  • Goblet squat, weight at chest
  • Chest fly
  • Y/I raise
  • Lat and front raises
  • Arnold press

Superset 4 sets 15 reps

  • Bicep curl to press

  • Tricep Dips

Part 2

Simple sets 4 sets 15 reps 

  • Wide leg squat, weight at chest

  • Front lunge weight infront

  • Chest one arm press

  • T/I raise

  • Lat and front raises

  • Arnold press

Superset 4 sets 15 reps

  • Narrow grip bent over row

  • Lying tricep chest press

 

Week Four

Part 1

Simple sets 4 sets 15 reps

  • 1 leg bench squat, each leg
  • Single leg hip raise
  • Press up
  • Straight arm pullover 

Circuit 4 rounds 15 reps

  • Lat raise
  • Front raise
  • Prone raise

Superset 4 sets 15 reps

  • Bicep curl to press
  • Tricep Dips

Part 2

Simple sets 4 sets 15 reps

  • 2 bench squat, weight on shoulders

  • Sumo deadlift

  • Chest press

  • Underhand bent over row

Circuit 4 rounds 15 reps

  • Lat raise

  • Front raises

  • Prone raise

Superset 4 sets 15 reps

  • Narrow grip bent over row

  • Lying tricep chest press

 

     

    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.