EXERCISE PLANS 

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Free Workout Plans

Cardio Workout Plan 1

Cardio Workout Plan 1

CARDIOWorkout Plan - Volume 1Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. C R O S S   T R A I N E R TASK For 10 minutes maintain your chosen speed increasing the incline +2 every minute and the resistance +1 every minute...

Weight Training Starter Plan

Weight Training Starter Plan

WEIGHT TRAININGStarter PlanBefore you start find out  HOW THIS PLAN WORKS 1. LAT PULLDOWN Position hands evenly with an overhand grip Avoid swinging the back as you pull down Pull down the bar below your chin Lower and raise the bar in a smooth and controlled movement...

Premium Workout Plans

Cardio Workout Plan 2

Cardio Workout Plan 2

CARDIOWorkout Plan - Volume 2Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. C R O S S  T R A I N E R TASK For 10 minutes maintain a speed of 100+ s/m Cycle forwards ensuring you use both hand and leg peddles Keep your feet flat...

Total Body Workout Plan Vol1 Phase 1

Total Body Workout Plan Vol1 Phase 1

TOTAL BODYWorkout PlanVol.1  Phase 1Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. LAT PULLDOWN Position your hands evenly with an overhand grip Avoid swinging the back as you pull down Pull down the bar below your chin Lower...

Total Body Workout Plan Vol1 Phase2

Total Body Workout Plan Vol1 Phase2

TOTAL BODYWorkout PlanVol.1  Phase 2 Workout 1Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. CABLE LAT PULLDOWN Position hands evenly with a Pronated Grip Avoid swinging the back as you pull down Pull down the bar in front of...

Total Body Workout Plan Vol1 Phase3

Total Body Workout Plan Vol1 Phase3

TOTAL BODYWorkout PlanVol.1  Phase 3 Workout 1Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. ASSISTED PULL UPS Position your knees hip-width apart on the seat Hold onto the bars with both hands outside shoulder width with a...

Total Body Workout Plan Vol2 Phase1

Total Body Workout Plan Vol2 Phase1

TOTAL BODYWorkout PlanVol.2  Phase 1Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. CHIN UPS Hold onto the bars with both hands inside shoulder width with a Pronated Grip Maintain a straight back and avoid bending at the hip...

Total Body Workout Plan Vol2 Phase2

Total Body Workout Plan Vol2 Phase2

TOTAL BODYWorkout PlanVol.2  Phase 2 Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. PULL UPS Hold onto the bars with both hands outside shoulder - width with a Supine Grip Maintain a straight back and avoid bending at the hip...

Total Body Workout Plan Vol2 Phase3

Total Body Workout Plan Vol2 Phase3

TOTAL BODYWorkout PlanVol.2  Phase 3 Before you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. PULL UPS CHIN UPS PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN PULL UPS Hold onto the bars with both hands outside shoulder...

Abs Workout Plan

Abs Workout Plan

ABSWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. PLANK Position your feet hip-width apart Rest your forearms on the floor with your elbows aligned directly underneath your shoulders ‘Brace’ the abdominals by pulling your belly button towards your spine...

Arms Workout Plan

Arms Workout Plan

ARMSWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. CABLE CURLS CABLE REVERSE CURLS USING YOUR CHOICE OF DUMBBELLS, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST CABLE CURLS Grip the straight bar with a Supine Grip Squeeze the elbows close to the...

Back Workout Plan

Back Workout Plan

BACKWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. WIDE GRIP PULL UPS Hold onto the bars with both hands outside shoulder-width with a Pronated Grip Maintain a straight back and avoid bending at the hip or swinging the legs Pull yourself up until your...

Chest Workout Plan

Chest Workout Plan

CHESTWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. CHEST PRESS CLOSE CHEST PRESS WIDE Adjust your seat so that your chest is inline with the handlebars Hold onto the lower handlebars and position your feet flat on the floor Grip the bars evenly with...

Legs Workout Plan

Legs Workout Plan

LEGSWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. BARBELL BACK SQUATS Position the barbell on your upper back Bend at the knees, hips and ankles together to lower yourself into a squat position Brace the abdominals and squeeze the shoulders back to...

Shoulders Workout Plan

Shoulders Workout Plan

SHOULDERSWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. SHOULDER PRESS WIDE GRIP SHOULDER PRESS CLOSE GRIP Adjust your seat so that your shoulders align with the handlebars Holding the bars with a Pronated Grip ensuring that your knuckles face...

Specialist Workout Plans

Back Pain Prevention Workout Plan

Back Pain Prevention Workout Plan

BACK PAIN PREVENTIONWorkout PlanBefore you start find out  HOW THIS PLAN WORKS 1. CAT - COW In a kneeling position arch your back in both directions As you arch up, tuck your chin into your chest As you arch down lift your head up 2. KNEELING SIDE BENDS In a kneeling...

Resistance Bands Workout Plan

Resistance Bands Workout Plan

RESISTANCE BANDWorkout GuideBefore you start find out  HOW THIS PLAN WORKSClick the link for ...ARMS      CHEST      LEGS      BACK      ABDOMINALS      SHOULDERS 1. REVERSE CURLS Palms facing down Keeping the elbows close to the body, bend the elbow bringing the band...

Weight Loss Workout Plan

Weight Loss Workout Plan

WEIGHT LOSSWorkout PlanBefore you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. C R O S S  T R A I N E R TASK For 10 minutes maintain your chosen speed increasing the incline +2 every minute and the resistance +1 every minute Cycle...

Core Stability Workout Plan

Core Stability Workout Plan

CORE STABILITYWorkout PlanBefore you start find out  HOW THIS PLAN WORKSWorkout 1Click the link for  WORKOUT 2 1. 3 OR 2 POINT PLANK Start by holding a plank position Position your elbows under your shoulders and your legs hip width apart Brace the abdominals and...

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