WARM UP
CYCLE
JACKS
EQUIPMENT: BODY WEIGHT.
EXECUTION: JUMP UP & LAND WITH BOTH FEET OUT WIDE & THEN BACK TOGETHER TO LAND AT HIP WIDTH (IN AND OUT CONTINUALLY FOR A FAST CARDIO JUMPING JACK) AT THE SAME TIME RAISE YOUR LONG ARMS OUT WIDE & TO THE SKY. TECHNIQUE: JUMP WITH YOUR KNEES OUT SOFT, LAND ON YOUR HEELS AS MUCH AS YOU CAN AND BREATHE WITH THE JUMPING. REGRESSION: LOW IMPACT OPTION KEEP YOUR FEET TOGETHER ON THE FLOOR, SIDE STEP RIGHT AND SIDE STEP LEFT.
EXECUTION: JUMP UP & LAND WITH BOTH FEET OUT WIDE & THEN BACK TOGETHER TO LAND AT HIP WIDTH (IN AND OUT CONTINUALLY FOR A FAST CARDIO JUMPING JACK) AT THE SAME TIME RAISE YOUR LONG ARMS OUT WIDE & TO THE SKY. TECHNIQUE: JUMP WITH YOUR KNEES OUT SOFT, LAND ON YOUR HEELS AS MUCH AS YOU CAN AND BREATHE WITH THE JUMPING. REGRESSION: LOW IMPACT OPTION KEEP YOUR FEET TOGETHER ON THE FLOOR, SIDE STEP RIGHT AND SIDE STEP LEFT.
CLIMBERS
EQUIPMENT: BODY WEIGHT
EXECUTION: PLACE HANDS ON THE FLOOR WITH YOUR BODY AT A HIGH PLANK POSITION. THEN BRING YOUR KNEE TOWARDS YOUR OPPOSITE ELBOW & ALTERNATE SIDES. (RIGHT KNEE TO LEFT ELBOW THEN LEFT KNEE TO RIGHT ELBOW)
TECHNIQUE: IN THE HIGH PLANK POSITION IS IMPORTANT TO KEEP A STRONG POSTURE WHILE CLIMBING YOUR LEGS. YOUR SHOULDERS, GLUTES AND FEET MUST BE IN THE SAME STRAIGHT BODY LINE. BRACE YOUR ABS AND SQUEEZE YOUR GLUTES TO KEEP YOUR CORE ENGAGED. REGRESSION: KNEES ON THE FLOOR, TAKE YOUR KNEES IN DIRECTION TO THE SAME SIDE ELBOW ALTERNATING.
EXECUTION: PLACE HANDS ON THE FLOOR WITH YOUR BODY AT A HIGH PLANK POSITION. THEN BRING YOUR KNEE TOWARDS YOUR OPPOSITE ELBOW & ALTERNATE SIDES. (RIGHT KNEE TO LEFT ELBOW THEN LEFT KNEE TO RIGHT ELBOW)
TECHNIQUE: IN THE HIGH PLANK POSITION IS IMPORTANT TO KEEP A STRONG POSTURE WHILE CLIMBING YOUR LEGS. YOUR SHOULDERS, GLUTES AND FEET MUST BE IN THE SAME STRAIGHT BODY LINE. BRACE YOUR ABS AND SQUEEZE YOUR GLUTES TO KEEP YOUR CORE ENGAGED. REGRESSION: KNEES ON THE FLOOR, TAKE YOUR KNEES IN DIRECTION TO THE SAME SIDE ELBOW ALTERNATING.
LOWER
SQUAT WIDE STANCE
QUADRICEPS
QUADRICEPS
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: STAND WITH YOUR FEET OUT WIDER THAN HIP WIDTH & MAKE SURE YOUR TOES ARE POINTING OUTWARDS. LOWER THE HIPS BACK AND DOWN, DRIVING YOUR KNEES IN AN OUTWARD DIRECTION UNTIL YOU REACH A 90 DEGREE ANGLE AT YOUR KNEE JOINTS. TECHNIQUE: LOAD THE HEELS, PUSH INTO THE FLOOR, KEEP YOUR BACK STRAIGHT AND YOUR CHEST LIFTED. KNEES ARE NOT GOING FURTHER THAN YOUR TOES AS YOU DRIVE THE HIPS BACKWARDS TO WORK YOUR LOWER BODY MUSCLES. REGRESSION: HIPS ONLY HALF WAY DOWN TOWARDS YOUR KNEES OR START WITH BODYWEIGHT & INCREASE WEIGHT OVER TIME.
EXECUTION: STAND WITH YOUR FEET OUT WIDER THAN HIP WIDTH & MAKE SURE YOUR TOES ARE POINTING OUTWARDS. LOWER THE HIPS BACK AND DOWN, DRIVING YOUR KNEES IN AN OUTWARD DIRECTION UNTIL YOU REACH A 90 DEGREE ANGLE AT YOUR KNEE JOINTS. TECHNIQUE: LOAD THE HEELS, PUSH INTO THE FLOOR, KEEP YOUR BACK STRAIGHT AND YOUR CHEST LIFTED. KNEES ARE NOT GOING FURTHER THAN YOUR TOES AS YOU DRIVE THE HIPS BACKWARDS TO WORK YOUR LOWER BODY MUSCLES. REGRESSION: HIPS ONLY HALF WAY DOWN TOWARDS YOUR KNEES OR START WITH BODYWEIGHT & INCREASE WEIGHT OVER TIME.
LUNGE STEP BACK
HAMSTRING
HAMSTRING
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: STAND UP STRAIGHT WITH YOUR FEET TOGETHER AT HIP WIDTH, START WITH A LONG AND STRAIGHT STEP BACK & LOWER THE BACK KNEE TOWARDS THE GROUND, THEN BACK TO THE START POSITION WITH YOUR FEET TOGETHER AGAIN. THEN LUNGE BACK WITH YOUR OTHER LEG & KEEP ALTERNATING THROUGH THE SET.
TECHNIQUE: BOTH KNEES ARE AT 90 DEGREES AT THE BOTTOM POSITION, PUSH YOUR FRONT KNEE OUT AND KEEP YOUR UPPER BODY SQUARE TO THE FRONT AS YOU WORK WITH YOUR LEGS.
REGRESSION: SHORT STEP BACK AND YOUR BACK KNEE ONLY HALF WAY TO THE GROUND.
WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: STAND UP STRAIGHT WITH YOUR FEET TOGETHER AT HIP WIDTH, START WITH A LONG AND STRAIGHT STEP BACK & LOWER THE BACK KNEE TOWARDS THE GROUND, THEN BACK TO THE START POSITION WITH YOUR FEET TOGETHER AGAIN. THEN LUNGE BACK WITH YOUR OTHER LEG & KEEP ALTERNATING THROUGH THE SET.
TECHNIQUE: BOTH KNEES ARE AT 90 DEGREES AT THE BOTTOM POSITION, PUSH YOUR FRONT KNEE OUT AND KEEP YOUR UPPER BODY SQUARE TO THE FRONT AS YOU WORK WITH YOUR LEGS.
REGRESSION: SHORT STEP BACK AND YOUR BACK KNEE ONLY HALF WAY TO THE GROUND.
WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
HIP THRUST
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: UPPER BACK ON TOP OF THE BENCH, FEET AT A WIDE STANCE ON THE GROUND, YOUR EQUIPMENT MUST BE ON TOP OF YOUR HIPS OVER YOUR LOWER CORE. LOWER YOUR HIPS DOWN TOWARDS THE FLOOR AND BEFORE YOU TOUCH DOWN WITH YOUR GLUTES, PUSH THE HEELS INTO THE FLOOR TO DRIVE & THRUST THE HIPS UP TO THE START POSITION. TECHNIQUE: DRIVE THE KNEES WIDE AS YOU PUSH THE HEELS. KEEP YOUR ABDOMINALS ENGAGED FOR FULL CORE ACTIVATION AND CONTROL OF THE MOVEMENT. REGRESSION: HIPS ONLY HALF WAY DOWN TOWARDS THE FLOOR. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
EXECUTION: UPPER BACK ON TOP OF THE BENCH, FEET AT A WIDE STANCE ON THE GROUND, YOUR EQUIPMENT MUST BE ON TOP OF YOUR HIPS OVER YOUR LOWER CORE. LOWER YOUR HIPS DOWN TOWARDS THE FLOOR AND BEFORE YOU TOUCH DOWN WITH YOUR GLUTES, PUSH THE HEELS INTO THE FLOOR TO DRIVE & THRUST THE HIPS UP TO THE START POSITION. TECHNIQUE: DRIVE THE KNEES WIDE AS YOU PUSH THE HEELS. KEEP YOUR ABDOMINALS ENGAGED FOR FULL CORE ACTIVATION AND CONTROL OF THE MOVEMENT. REGRESSION: HIPS ONLY HALF WAY DOWN TOWARDS THE FLOOR. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
UPPER
PULL - BACK & BICEPS
FRONT ROW NARROW GRIP
BACK
BACK
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL AND PLATES.
EXECUTION: GRIP YOUR HANDS CLOSE ON YOUR EQUIPMENT AND PULL TOWARDS YOUR BOTTOM CHEST. TECHNIQUE: BRING YOUR ELBOWS IN TOWARDS YOUR RIBS WHEN YOU PULL AND SQUEEZE BETWEEN YOUR SHOULDER BLADES. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
EXECUTION: GRIP YOUR HANDS CLOSE ON YOUR EQUIPMENT AND PULL TOWARDS YOUR BOTTOM CHEST. TECHNIQUE: BRING YOUR ELBOWS IN TOWARDS YOUR RIBS WHEN YOU PULL AND SQUEEZE BETWEEN YOUR SHOULDER BLADES. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
REAR RAISE
BACK
BACK
EQUIPMENT: DUMBBELL, KETTLEBELL, CABLES AND PLATES.
EXECUTION: START WITH A BENT OVER POSITION AND YOUR HANDS IN FRONT OF YOUR KNEES. RAISE YOUR LONG ARMS SIDE TO THE SIDE AND STOP WHEN YOUR HANDS ARE AT SHOULDER HEIGHT.
TECHNIQUE: KEEP YOUR ARMS LONG AND SQUEEZE BETWEEN SHOULDER BLADES TO ISOLATE YOUR UPPER BODY MUSCLES.
WEIGHT LEVEL: LIGHT (INCREASE BY +1 KILOS PER SESSION)
EXECUTION: START WITH A BENT OVER POSITION AND YOUR HANDS IN FRONT OF YOUR KNEES. RAISE YOUR LONG ARMS SIDE TO THE SIDE AND STOP WHEN YOUR HANDS ARE AT SHOULDER HEIGHT.
TECHNIQUE: KEEP YOUR ARMS LONG AND SQUEEZE BETWEEN SHOULDER BLADES TO ISOLATE YOUR UPPER BODY MUSCLES.
WEIGHT LEVEL: LIGHT (INCREASE BY +1 KILOS PER SESSION)
PULLOVER LONG ARMS
BACK
BACK
PULLDOWN NARROW GRIP
BACK
BACK
CURL
BICEPS
BICEPS
EQUIPMENT: DUMBBELL, BARBELL, KETTLEBELL, CABLES AND PLATES.
EXECUTION: STANDING STRAIGHT, HANDS JUST BESIDE YOUR LEGS. RAISE YOUR HANDS UP AND STOP JUST IN FRONT OF YOUR SHOULDERS. TECHNIQUE: KEEP YOUR ELBOWS TUCKED IN UNDER THE SHOULDERS WITH YOUR UPPER ARMS NOT MOVING TO INCREASE MAXIMUM ISOLATION & GROWTH ON ON YOUR BICEPS. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: STANDING STRAIGHT, HANDS JUST BESIDE YOUR LEGS. RAISE YOUR HANDS UP AND STOP JUST IN FRONT OF YOUR SHOULDERS. TECHNIQUE: KEEP YOUR ELBOWS TUCKED IN UNDER THE SHOULDERS WITH YOUR UPPER ARMS NOT MOVING TO INCREASE MAXIMUM ISOLATION & GROWTH ON ON YOUR BICEPS. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
CORE
LEG RAISE
HIP FLEXOR
HIP FLEXOR
EQUIPMENT: BODY WEIGHT, DUMBBELL AND ANKLE WEIGHTS.
EXECUTION: LAY DOWN ON THE FLOOR/BENCH, PLACE YOUR ARMS & PALM OF THE HANDS ON THE GROUND TO STABILISE YOUR UPPER BODY & RAISE BOTH LEGS TOGETHER & UP TOWARDS THE SKY. TECHNIQUE: ON THE WAY UP, LIFT YOUR LOWER BACK OFF THE GROUND. ON THE WAY DOWN, SQUEEZE YOUR ABS TO SLOW DOWN THE LOWERING MOVEMENT OF YOUR LEGS. PROGRESSION: ON THE WAY UP REACH YOUR FEET UP AS HIGH AS YOU CAN TOWARDS THE SKY ON THE WAY DOWN EXTEND THE KNEES SO YOUR LEGS ARE OUT STRAIGHT AND SLOW DOWN THE SPEED EVEN MORE. REGRESSION: BRING YOUR KNEES BENT IN DIRECTION TO YOUR CHEST AND LET YOUR FEET TOUCH THE GROUND ON THE WAY DOWN.
EXECUTION: LAY DOWN ON THE FLOOR/BENCH, PLACE YOUR ARMS & PALM OF THE HANDS ON THE GROUND TO STABILISE YOUR UPPER BODY & RAISE BOTH LEGS TOGETHER & UP TOWARDS THE SKY. TECHNIQUE: ON THE WAY UP, LIFT YOUR LOWER BACK OFF THE GROUND. ON THE WAY DOWN, SQUEEZE YOUR ABS TO SLOW DOWN THE LOWERING MOVEMENT OF YOUR LEGS. PROGRESSION: ON THE WAY UP REACH YOUR FEET UP AS HIGH AS YOU CAN TOWARDS THE SKY ON THE WAY DOWN EXTEND THE KNEES SO YOUR LEGS ARE OUT STRAIGHT AND SLOW DOWN THE SPEED EVEN MORE. REGRESSION: BRING YOUR KNEES BENT IN DIRECTION TO YOUR CHEST AND LET YOUR FEET TOUCH THE GROUND ON THE WAY DOWN.
PLANK HOLD
ABDOMINAL
ABDOMINAL
EQUIPMENT: BODY WEIGHT.
EXECUTION: ELBOWS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS, SEPARATE YOUR FEET TO HIP WIDTH.
BRING YOUR GLUTES UP AND HOLD AT THE SAME HEIGHT AS YOUR SHOULDERS AND ANKLES. TECHNIQUE: YOUR SHOULDERS, GLUTES AND FEET MUST BE IN THE SAME STRAIGHT BODY LINE. BRACE YOUR ABS AND SQUEEZE YOUR GLUTES TO KEEP YOUR CORE ENGAGED. REGRESSION: HOLD WITH THE KNEES ON THE FLOOR.
EXECUTION: ELBOWS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS, SEPARATE YOUR FEET TO HIP WIDTH.
BRING YOUR GLUTES UP AND HOLD AT THE SAME HEIGHT AS YOUR SHOULDERS AND ANKLES. TECHNIQUE: YOUR SHOULDERS, GLUTES AND FEET MUST BE IN THE SAME STRAIGHT BODY LINE. BRACE YOUR ABS AND SQUEEZE YOUR GLUTES TO KEEP YOUR CORE ENGAGED. REGRESSION: HOLD WITH THE KNEES ON THE FLOOR.
CHALLENGE
SQUAT JUMP
EQUIPMENT: BODY WEIGHT.
EXECUTION: STAND WIDE WITH YOUR FEET OUT WIDER THAN YOUR HIP WIDTH WHILE TOES ARE POINTING OUT. LOWER YOUR HIPS BACK AND DOWN, DRIVING YOUR KNEES OUT UNTIL YOU REACH A 90 DEGREE ANGLE AT YOUR KNEES. FROM THE BOTTOM, PUSH THE HEELS INTO THE FLOOR TO JUMP WITH POWER AND GET YOUR BODY OUT OF THE GROUND. THEN REPEAT FOR A AMOUNT OF REPS OR A TIME PERIOD THAT'S CHALLENGING FOR YOU. TECHNIQUE: SOFTEN YOUR KNEES TO LAND SMOOTHLY THEN LOWER YOUR HIPS DOWN AND PUSH BACK UP AGAIN FAST. REGRESSION: BODY WEIGHT SQUATS.
EXECUTION: STAND WIDE WITH YOUR FEET OUT WIDER THAN YOUR HIP WIDTH WHILE TOES ARE POINTING OUT. LOWER YOUR HIPS BACK AND DOWN, DRIVING YOUR KNEES OUT UNTIL YOU REACH A 90 DEGREE ANGLE AT YOUR KNEES. FROM THE BOTTOM, PUSH THE HEELS INTO THE FLOOR TO JUMP WITH POWER AND GET YOUR BODY OUT OF THE GROUND. THEN REPEAT FOR A AMOUNT OF REPS OR A TIME PERIOD THAT'S CHALLENGING FOR YOU. TECHNIQUE: SOFTEN YOUR KNEES TO LAND SMOOTHLY THEN LOWER YOUR HIPS DOWN AND PUSH BACK UP AGAIN FAST. REGRESSION: BODY WEIGHT SQUATS.
MAKERS
