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Optimal Nutrition
OPTIMAL NUTRITIONSimple steps to improve your health and accelerate your fitness goals!← Back to Members Area Home My Programme | Nutrition | Challenges Workouts | Stretches | 2Min Workouts
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Free Workout Plans
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 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
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 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 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 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 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 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 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
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
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
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
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
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
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
Couch to 5K
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 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 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 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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