silver. WEEKs 9 - 12 

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

 
FIND OUT MORE TODAY

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

  • Press up

  • Speeed skater

  • Squats

  • Jump squat

HITT 2

  • Comando crawl

  • Punches

  • Braced squat

  • Fast back lunge

WEEK 2

HIIT 1

  • Military press

  • Single arm snatch

  • Squat

  • Burpee

HIIT 2

  • Bent row

  • Rotational press

  • Plie squat

  • Walk out

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WEEK 3

HIIT 1 

  • Walk out

  • Front kicks

  • Woodchop

  • Side kicks

 

HIIT 2

  • Punches

  • Swing lunge

  • Commando crawl

  • Mountain climbers

WEEK 4

HIIT 1 

  • Crab walks

  • Squat hold driving

  • Commando crawl

  • Jumping jack

  • Rotational press squat

  • Squats

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 9 - 12

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 4 sets 12 reps

  • Squats, weight held in front

  • Straight leg deadlift

  • Front lunge, weight by sides

  • Cursty lunge, weight at chest

Superset 4 sets 12 reps

  • Press ups

  • Superset with

  • Prone fly one arm

Superset 4 sets 12 reps

  • Chest press
  • Renegade row

Simple sets 4 sets 12 reps

  • Shoulder press

  • Lat raises

Part 2

Simple sets 4 sets 12 reps

  • Deadlift
  • Hip raises

  • Back lunge, weight at chest

  • Side lunge static, weight in front

Superset 4 sets 12 reps

  • Chest press

  • Superset with

  • Bent over row 1 arm

Superset 4 sets 12 reps

  • Chest fly

  • Prone fly bent over

Simple sets 4 sets 12 reps

  • Shoulder press

  • Lat raise


Week Two

Part 1

Simple sets 4 sets 12 reps

  • RDL
  • Wide squat, weight chest
  • Front rotational lunge, weight at chest
  • Overhead squat, very lightweight above head
  • 1 arm chest press
  • 1 arm row

Superset 4 sets 12 reps

  • Chest press
  • Bent over row

Simple sets 4 sets 12 reps

  • Arnold press

Part 2

Simple sets 4 sets 12 reps

  • One leg squat, weight by sides
  • Weighted squat hold
  • Low box squat, weight on shoulder
  • Wide leg squat hold weighted
  • Press up
  • Y/ I Raise, slow on the way down

Superset 4 sets 12 reps

  • Chest press
  • Bent over row

Simple sets 4 sets 12 reps

  • Arnold press

Week Three

Part 1

Simple sets 4 sets 12 reps

  • Squats, weight at chest
  • Hip thrusts
  • Wide squats, weight at chest
  • Chest press
  • Chest fly
  • Chest press

Superset 4 sets 12 reps

  • Shoulder press
  • Lat raises

Simple sets 4 sets 12

  • Tricep dips

Part 2

Simple sets 4 sets 12 reps

  • Romanian deadlift
  • Bent row 1 arm
  • Donkey kick
  • Straight leg deadlift
  • Bent over row

Supersets 4 sets 12 reps

  • Lat raise
  • Front raise

Simple sets 4 sets 12 reps

  • Bicep curl to press

Week Four

Part 1

Simple sets 4 sets 10 reps

  • Static lunge, weight by side
  • Press up
  • Hip thrusts
  • Chest fly
  • Side step ups, weight at chest
  • Chest press

Supersets 4 sets 10 reps

  • Arnold press
  • Lat raises

Simple sets 4 sets 10 reps

  • Tricep dips

Part 2

Simple sets 4 sets 10 reps

  • Sumo deadlift
  • Renegade row
  • Good morning, weights behind head
  • T raise
  • Romanian dead lift
  • 1 arm row

Supersets 4 sets 10 reps

  • Leaning lat raise
  • Bicep curl to 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.