WARM UP
RUN
EQUIPMENT: BODY WEIGHT
EXECUTION: MOVE YOUR LEGS FASTER THAN A WALK. OPTION: RUN ON THE SPOT. TECHNIQUE: RAISE YOUR KNEES ON EACH STEP TO ACTIVATE THE LEG MUSCLES. SOFTEN YOUR KNESS TO RELEASE THE IMPACT. SYNCHRONISE YOUR ARMS MOVING WITH A FORWARD AND BACK MOTION WHEN RUNNING. OPEN THE CHEST AND BREATHE SMOOTHLY AS YOU RUN. REGRESSION: WALK.
EXECUTION: MOVE YOUR LEGS FASTER THAN A WALK. OPTION: RUN ON THE SPOT. TECHNIQUE: RAISE YOUR KNEES ON EACH STEP TO ACTIVATE THE LEG MUSCLES. SOFTEN YOUR KNESS TO RELEASE THE IMPACT. SYNCHRONISE YOUR ARMS MOVING WITH A FORWARD AND BACK MOTION WHEN RUNNING. OPEN THE CHEST AND BREATHE SMOOTHLY AS YOU RUN. REGRESSION: WALK.
WALL SIT
EQUIPMENT: DUMBBELL, KETTLEBELL AND BODY WEIGHT
EXECUTION: SIT YOUR LOWER BACK INTO A WALL. MAKE YOUR HIPS ARE LOW ENOUGH SO THERE IS A 90 DEGREE ANGLE ON YOUR HIPS AND ALSO YOUR KNEES. TECHNIQUE: PUSH THE HEELS INTO THE FLOOR AND BRACE THE ABDOMINALS AS YOU HOLD.
EXECUTION: SIT YOUR LOWER BACK INTO A WALL. MAKE YOUR HIPS ARE LOW ENOUGH SO THERE IS A 90 DEGREE ANGLE ON YOUR HIPS AND ALSO YOUR KNEES. TECHNIQUE: PUSH THE HEELS INTO THE FLOOR AND BRACE THE ABDOMINALS AS YOU HOLD.
EASY BURPEE
EQUIPMENT: BODY WEIGHT
EXECUTION: START WITH A WIDE SQUAT AND BRING YOUR HANDS DIRECTLY ON THE FLOOR. WALK ONE LEG AT THE TIME TOWARDS THE BACK UNTIL YOU REACH A HIGH PLANK POSITION. WALK YOUR LEGS IN INTO A SQUAT POSITION AGAIN AND STAND UP FOR ONE FULL REPETITION. TECHNIQUE: KEEP YOUR CHEST LIFTED AT ALL TIMES AND YOUR BACK STRAIGHT. BRACE THE ABS FOR THE ENTIRE MOVEMENT TO KEEP YOUR LOWER BACK AND HIPS STRONG.
EXECUTION: START WITH A WIDE SQUAT AND BRING YOUR HANDS DIRECTLY ON THE FLOOR. WALK ONE LEG AT THE TIME TOWARDS THE BACK UNTIL YOU REACH A HIGH PLANK POSITION. WALK YOUR LEGS IN INTO A SQUAT POSITION AGAIN AND STAND UP FOR ONE FULL REPETITION. TECHNIQUE: KEEP YOUR CHEST LIFTED AT ALL TIMES AND YOUR BACK STRAIGHT. BRACE THE ABS FOR THE ENTIRE MOVEMENT TO KEEP YOUR LOWER BACK AND HIPS STRONG.
LOWER
DEADLIFT WIDE STANCE
HAMSTRINGS
HAMSTRINGS
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL, PLATES
EXECUTION: START WITH A WIDE STANCE ON YOUR FEET, BRING YOUR EQUIPMENT STRAIGHT DOWN THROUGH YOUR LEGS, BENDING THROUGH THE HIPS AND KEEPING YOUR UPPER BODY LONG AS IT MOVES FORWARD. TECHNIQUE: TRY TO USE LESS OF YOUR KNESS AND MORE OF YOUR HIPS TO ENGAGE MORE HAMSTRINGS AND GLUTES. REGRESSION: BRING YOUR EQUIPMENT ONLY DOWN TO YOUR KNEE HEIGHT. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
EXECUTION: START WITH A WIDE STANCE ON YOUR FEET, BRING YOUR EQUIPMENT STRAIGHT DOWN THROUGH YOUR LEGS, BENDING THROUGH THE HIPS AND KEEPING YOUR UPPER BODY LONG AS IT MOVES FORWARD. TECHNIQUE: TRY TO USE LESS OF YOUR KNESS AND MORE OF YOUR HIPS TO ENGAGE MORE HAMSTRINGS AND GLUTES. REGRESSION: BRING YOUR EQUIPMENT ONLY DOWN TO YOUR KNEE HEIGHT. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
LUNGE ON THE SPOT
GLUTES
GLUTES
EQUIPMENT: DUMBBELL, BARBELL, AMITH MACHINE, KETTLEBELL, PLATES AND BODY WEIGHT
EXECUTION: BRING ONE FOOT FORWARD AND ONE FOOT BACK IN THE SAME PARALLEL LINE, SEPARATE YOUR FEET AS YOUR HIP WIDTH. BEND THE BACK KNEE INTO THE GROUND UNTIL YOU REACH 90 DEGREE ANGLE IN BOTH KNEES. TECHNIQUE: PUSHING THE FRONT HEEL INTO THE FLOOR WILL GIVE YOU MORE CONTRL AND DRIVE THE FRONT KNEE OUT TO ENGAGE LO GLUTE MUSCLES. REGRESSION: BACK KNEE ONLY HALF WAY DOWN TOWARDS THE FLOOR.
EXECUTION: BRING ONE FOOT FORWARD AND ONE FOOT BACK IN THE SAME PARALLEL LINE, SEPARATE YOUR FEET AS YOUR HIP WIDTH. BEND THE BACK KNEE INTO THE GROUND UNTIL YOU REACH 90 DEGREE ANGLE IN BOTH KNEES. TECHNIQUE: PUSHING THE FRONT HEEL INTO THE FLOOR WILL GIVE YOU MORE CONTRL AND DRIVE THE FRONT KNEE OUT TO ENGAGE LO GLUTE MUSCLES. REGRESSION: BACK KNEE ONLY HALF WAY DOWN TOWARDS THE FLOOR.
CALF RAISE
CALVES
CALVES
EQUIPMENT: DUMBBELLS, KETTLEBELLS, PLATES AND BODY WEIGHT
EXECUTION: PLACE THE BALL OF YOUR FEET INTO A STEP OR A HIGHER POSITION OF YOUR HEELS. KEEP YOUR BODY STRAIGHT AND UP RIGHT AS YOU PUSH THROUGH THE BALL OF YOUR FEET TO RAISE YOUR HEELS. TECHNIQUE: USE THE ENTIRE BOLL OF YOUR FOOT TO PUSH.
EXECUTION: PLACE THE BALL OF YOUR FEET INTO A STEP OR A HIGHER POSITION OF YOUR HEELS. KEEP YOUR BODY STRAIGHT AND UP RIGHT AS YOU PUSH THROUGH THE BALL OF YOUR FEET TO RAISE YOUR HEELS. TECHNIQUE: USE THE ENTIRE BOLL OF YOUR FOOT TO PUSH.
UPPER
PUSH - TRICEPS & CHEST
BENCH PRESS NARROW GRIP
CHEST
CHEST
EQUIPMENT: DUMBBELLS, BARBELL OR SMITH MACHINE
EXECUTION: LAY DOWN ON A BENCH OR THE FLOOR. GRIP YOUR HANDS NARROW JUST ABOVE YOUR SHOULDER. BRING YOUR EQUIPMENT DOWN TOWARDS YOUR BELLY BUTTON WITH YOUR ELBOWS IN DIRECTION TO YOUR RIB CAGE. TECHNIQUE: OPEN THE CHEST AS YOU GO DOWN AND SQUEEZE YOUR ABS & GLUTES TO MAINTAIN CONTROL ON YOUR UPPER BODY. REGRESSION: ONLY HALF WAY DOWN TOWARS THE CHEST. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
EXECUTION: LAY DOWN ON A BENCH OR THE FLOOR. GRIP YOUR HANDS NARROW JUST ABOVE YOUR SHOULDER. BRING YOUR EQUIPMENT DOWN TOWARDS YOUR BELLY BUTTON WITH YOUR ELBOWS IN DIRECTION TO YOUR RIB CAGE. TECHNIQUE: OPEN THE CHEST AS YOU GO DOWN AND SQUEEZE YOUR ABS & GLUTES TO MAINTAIN CONTROL ON YOUR UPPER BODY. REGRESSION: ONLY HALF WAY DOWN TOWARS THE CHEST. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
PUSH DOWN
TRICEPS
TRICEPS
EQUIPMENT: CABLES AND ELASTIC BANDS
EXECUTION: STRAIGHT STANDING AND HANDS NARROW OVER THE HANDLE, TUCK YOUR ELBOWS INTO YOUR RIB CAGE AND PULL YOUR HANDS DOWN TOWARDS THE LEGS. TECHNIQUE: KEEP YOUR ELBOWS IN AND STEEL RIGHT UNDERNEATH THE SHOULDER AS YOU GO UP TO REACH FULL TRICEP ISOLATION.
EXECUTION: STRAIGHT STANDING AND HANDS NARROW OVER THE HANDLE, TUCK YOUR ELBOWS INTO YOUR RIB CAGE AND PULL YOUR HANDS DOWN TOWARDS THE LEGS. TECHNIQUE: KEEP YOUR ELBOWS IN AND STEEL RIGHT UNDERNEATH THE SHOULDER AS YOU GO UP TO REACH FULL TRICEP ISOLATION.
KICK BACK
TRICEPS
TRICEPS
EQUIPMENT: DUMBBELL, KETTLEBELL, PLATES AND ELASTIC BANDS
EXECUTION: STANDING OR ON YOUR KNEES IN A BENT OVER POSITION. BRING YOUR ELBOW UP TO YOUR SHOULDER HEIGHT KEEP IT CLOSE TO YOUR BODY. EXTEND YOUR ELBOW TOWARDS THE BACK AND STOP WHEN YOUR HAND, ELBOW AND SHOULDER REACH THE SAME LINE. TECHNIQUE: KEEP YOUR ELBOW HIGH AND STEEL TO MAKE SURE YOU GIVE ALL THE WEIGHT TO YOUR TRICEPS.
EXECUTION: STANDING OR ON YOUR KNEES IN A BENT OVER POSITION. BRING YOUR ELBOW UP TO YOUR SHOULDER HEIGHT KEEP IT CLOSE TO YOUR BODY. EXTEND YOUR ELBOW TOWARDS THE BACK AND STOP WHEN YOUR HAND, ELBOW AND SHOULDER REACH THE SAME LINE. TECHNIQUE: KEEP YOUR ELBOW HIGH AND STEEL TO MAKE SURE YOU GIVE ALL THE WEIGHT TO YOUR TRICEPS.
OVERHEAD EXTENSION
TRICEPS
TRICEPS
EQUIPMENT: DUMBBELL, BARBELL, KETTLEBELL, CABLES AND PLATES
EXECUTION: STANDING STRAIGHT OR ON YOUR KNEES WITH YOUR EQUIPMENT RIGHT ABOVE YOUR HEAD. BEND THE ELBOWS TAKING YOUR HANDS BACK AND DOWN. STOP WHEN YOUR EQUIPMENT IS JUST BEHIND YOUR HEAD AND YOUR ELBOWS REACH A 90 DEGREE ANGLE. TECHNIQUE: MAINTAIN YOUR ELBOWS CLOSER TOWARDS YOUR HEAD TO INCREASE ISOLATION ON YOUR TRICEPS. REGRESSION: HANDS ONLY HALF WAY DOWN. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: STANDING STRAIGHT OR ON YOUR KNEES WITH YOUR EQUIPMENT RIGHT ABOVE YOUR HEAD. BEND THE ELBOWS TAKING YOUR HANDS BACK AND DOWN. STOP WHEN YOUR EQUIPMENT IS JUST BEHIND YOUR HEAD AND YOUR ELBOWS REACH A 90 DEGREE ANGLE. TECHNIQUE: MAINTAIN YOUR ELBOWS CLOSER TOWARDS YOUR HEAD TO INCREASE ISOLATION ON YOUR TRICEPS. REGRESSION: HANDS ONLY HALF WAY DOWN. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
DIP
TRICEPS
TRICEPS
EQUIPMENT: DUMBBELL, KETTLEBELL, PLATE AND BODY WEIGHT
EXECUTION: SIT DOWN ON A BENCH AND POSITION YOUR HANDS NEXT TO YOUR THIGHS. EXTEND YOUR LEGS TO THE FRONT AND BRING YOUR HIPS FURTHER TO THE OUSIDE OF THE BENCH. LOWER YOUR HIPS BY FLEXING YOUR ELBOWS AND WHEN YOU REACH 90 DEGREE, PUSH YOUR HANDS INTO THE BENCH TO RAISE YOUR HIPS AGAIN. TECHNIQUE: LIFT THE CHEST WIDE TO KEEP YOUR SHOULDER ROLLED OUT FOR THE ENTIRE MOVEMENT. AS YOU MOVE DOWN MAKE SURE YOUR HIPS ARE CLOSE TO THE BENCH TO MAKE SURE. REGRESSION: ELBOWS HALF WAY BENT AND KEEP YOUR FEET CLOSER TO THE BENCH TO RELEASE SOME WEIGHT OF YOUR ARMS.
EXECUTION: SIT DOWN ON A BENCH AND POSITION YOUR HANDS NEXT TO YOUR THIGHS. EXTEND YOUR LEGS TO THE FRONT AND BRING YOUR HIPS FURTHER TO THE OUSIDE OF THE BENCH. LOWER YOUR HIPS BY FLEXING YOUR ELBOWS AND WHEN YOU REACH 90 DEGREE, PUSH YOUR HANDS INTO THE BENCH TO RAISE YOUR HIPS AGAIN. TECHNIQUE: LIFT THE CHEST WIDE TO KEEP YOUR SHOULDER ROLLED OUT FOR THE ENTIRE MOVEMENT. AS YOU MOVE DOWN MAKE SURE YOUR HIPS ARE CLOSE TO THE BENCH TO MAKE SURE. REGRESSION: ELBOWS HALF WAY BENT AND KEEP YOUR FEET CLOSER TO THE BENCH TO RELEASE SOME WEIGHT OF YOUR ARMS.
CORE
CROSS CRAWL
OBLIQUES
OBLIQUES
EQUIPMENT: BODY WEIGHT
EXECUTION: LAYED DOWN ON YOUR BACK, HANDS BEHIND YOUR HEAD. DRIVE YOUR ELBOW TOWARDS YOUR OPPOSITE KNEE WHILE ALTERNATING FAST. TECHNIQUE: EXTEND THE LEGS TO THE FRONT AND LIFT YOUR SHOULDERS UP OFF THE FLOOR FOR A NICE TORSO TWIST. REGRESSION: FEET TOUCH THE GROUND.
EXECUTION: LAYED DOWN ON YOUR BACK, HANDS BEHIND YOUR HEAD. DRIVE YOUR ELBOW TOWARDS YOUR OPPOSITE KNEE WHILE ALTERNATING FAST. TECHNIQUE: EXTEND THE LEGS TO THE FRONT AND LIFT YOUR SHOULDERS UP OFF THE FLOOR FOR A NICE TORSO TWIST. REGRESSION: FEET TOUCH THE GROUND.
PLANK DOLPHIN
ABDOMINAL
ABDOMINAL
EQUIPMENT: BODY WEIGHT
EXECUTION: ELBOWS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS. FROM THIS PLANK POSITION JUST RAISE YOUR HIPS TOWARDS THE SKY. TECHNIQUE: KEEP YOUR LONG KNEES AND LET YOUR SHOULDER EXTEND, OPENING YOUR CHEST AND SQUEEZING YOUR ABS AT THE SAME TIME. REGRESSION: BRING YOUR KNEES ON THE FLOOR AND PERFORM THE SAME SIDE STEPS.
EXECUTION: ELBOWS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS. FROM THIS PLANK POSITION JUST RAISE YOUR HIPS TOWARDS THE SKY. TECHNIQUE: KEEP YOUR LONG KNEES AND LET YOUR SHOULDER EXTEND, OPENING YOUR CHEST AND SQUEEZING YOUR ABS AT THE SAME TIME. REGRESSION: BRING YOUR KNEES ON THE FLOOR AND PERFORM THE SAME SIDE STEPS.
SIDE BENT
OBLIQUES
OBLIQUES
CHALLENGE
BURPEE
EQUIPMENT: BODY WEIGHT
EXECUTION: SIT THE HIPS DOWN AND BACK INTO A SQUAT POSITION, BRING YOUR HAND IMMEDIATELY INTO THE FLOOR. JUMP YOUR LEGS BACK INTO A HIGH PLANK POSITION. BEND THE ELBOWS FOR A PUSH UP. JUMP YOUR FEET FORWARD JUST OUTSIDE OF YOUR HAND POSITION AND LIFT THE CHEST UP FOR A SQUAT JUMP. TECHNIQUE: KEEP YOUR KNEES OUT AND AND YOUR HANDS NARROW TO YOUR SHOULDER WIDTH FOR SMOOTH TRANSITION FROM STANDING INTO THE FLOOR. REGRESSION: EASY BURPEE.
EXECUTION: SIT THE HIPS DOWN AND BACK INTO A SQUAT POSITION, BRING YOUR HAND IMMEDIATELY INTO THE FLOOR. JUMP YOUR LEGS BACK INTO A HIGH PLANK POSITION. BEND THE ELBOWS FOR A PUSH UP. JUMP YOUR FEET FORWARD JUST OUTSIDE OF YOUR HAND POSITION AND LIFT THE CHEST UP FOR A SQUAT JUMP. TECHNIQUE: KEEP YOUR KNEES OUT AND AND YOUR HANDS NARROW TO YOUR SHOULDER WIDTH FOR SMOOTH TRANSITION FROM STANDING INTO THE FLOOR. REGRESSION: EASY BURPEE.
CLEAN & PRESS
WARM UP
① LUNGE WALK
② BEAR CRAWL
③ EASY BURPEE
LEGS
④ DEADLIFT WIDE STANCE
⑤ LUNGE ON THE SPOT
⑥ CALF RAISES
TRICEPS
⑦ BENCH PRESS NARROW GRIP
⑧ TRICEP PULL DOWN
⑨ TRICEP KICK BACK
⑩ DIPS
CORE
⑪ CROSS CRAWL
⑫ PLANK DOLPHIH
FINISHER
⑬ BURPEE
