Click 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
- Pull yourself up until your chin reaches the handle bars
- Slowly lower yourself down until the arms are fully extended
2. DUMBBELL BENCH PRESS
- Lying on a flat bench on your back, position your feet on the floor
- Grip the dumbbells with your palms facing your legs
- Press up both dumbbells equally keeping the weights in line with your chest
- Avoid locking the elbows as you extend your arms, before lowering with control
3. BARBELL BACK SQUATS
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Position the barbell on your upper back
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Bend at the knees, hips and ankles together to lower yourself into a squat position
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Brace the abdominals and squeeze the shoulders back to ensure that your back remains straight throughout
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At the bottom of the squat push up through your heels keeping your knees aligned to your toes
4. PLATE ROW – HIGH & LOW
- Grip the handlebars evenly
- Maintain a straight back keeping your chin up
- Lift the elbows to shoulder height as you row when performing the high row
- Tuck the elbows in close to the body as you row when performing the low row
- Avoid locking the elbows when the arms are fully extended
5. DUMBBELL LUNGES
DUMBBELL LATERAL RAISES
PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN
DUMBBELL LUNGES
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Holding dumbbells in each hand – alternate legs, stretching stride to achieve approx. 90 degree bend at each knee
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Avoid the knee of your rear leg touching the floor
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Avoid the knee of your front leg going past your front toes
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Keep your back straight and your chin up
DUMBBELL LATERAL RAISES
- Whilst you stand, brace your abdominals and keep your chin up
- Simultaneously raise both dumbbells to shoulder height keeping a slight bend at the elbow
- Lower with control and repeat
6. HAMMER CURLS
DOUBLE TRICEPS KICKBACK
DUMBBELL BICEP CURLS
PERFORM THESE 3 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN
HAMMER CURLS
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Grip the dumbbells with a Neutral Grip – palms facing each other
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Squeeze the elbows in close to the body as you curl up and lower down keeping the elbow slightly bent when the arm is extended
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Brace the abdominals to avoid swinging the back
DOUBLE TRICEPS KICKBACK
- Bend over keeping the back straight and neck in line with your spine
- With the elbows tucked into the body, straighten your arms behind the torso
- Lower and repeat whilst keeping the elbows tucked into the body
DUMBBELL BICEPS CURLS
- Perform as per Hammer Curls but with a Supine Grip
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
TOP
Workout 2
7. R O W E R
TASK
Complete 2 x 4:00 of sprint intervals
To program:
• Select Work
• New Workout
• Interval Time
• Work 00:20 –sprint as fast as possible
• Rest 00:10 – Slow row
After completing 8 sprints (4 minutes) rest fo 2 Minutes and then repeat
- Adjust air flow control to suit preferences (6+ recommended)
- On the forwards, stroke reach over the toes for a full range of motion
- On the backwards stroke avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
- Keep the back straight and legs bent slightly
8. T R E A D M I L L
TASK
Complete 1 mile (1.6km) as quickly as possible on an Incline 5.0
- Jog or walk as appropriate to your required intensity and fitness levels
9. DUMBBELL GOBLET SQUATS
- Hold a dumbbell close to your chest
- Bend at the knees, hips and ankles together to lower your self into a squat position
- Brace the abdominals and squeeze the shoulders back to ensure that your back remains straight throughout
- At the bottom of the squat, push up through your heels keeping your knees aligned to your toes
10. LYING HAMSTRING CURLS
- Lie face down on the bench with the leg pivot pad positioned on the upper calf
- Bend the legs so that the pivot pad moves towards your back
- Slowly lower with control stopping before your knees lock out
11. C R O S S T R A I N E R
TASK
For a continuous 10 minutes
• Perform 2 minutes as fast as possible at your maximum incline and resistance maintaining 100+ s/m
• Recover for 30 seconds and repeat x4
- Adjust air flow control to suit preferences (6+ recommended)
- As you move forwards reach over the toes for a full range of motion
- On the backwards stroke avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
- Keep the back straight and lean back slightly
12. S P I N B I K E
TASK
Perform a continuous standin cycle with adequate resistance to maintain speed at 65RPM
Note: Due to the slow cycle spee the resistance should be heavy
CORE CIRCUIT
PERFORM THE FOLLOWING EXERCISES AS A CIRCUIT AND REPEAT x3
- OVERHEAD SIT UPS
- BALANCE PRESS
- RUSSIAN TWISTS
- RAISED LEG PULLOVER
See below for more infomation
13. OVERHEAD SIT UPS
Beginner – 10 repetitions with 4kg+
Intermediate – 15 repetitions with 8kg+
Advanced – 20 repetitions with 16kg+
OVERHEAD SIT UPS
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Perform this exercise with your choice of a weighted ball to suit your ability and required intensity
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Position feet shoulder-width apart with less than 90 degree bend at the knee
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Sit up so that the head and back are off the floor keeping the weight above your head
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Maintain a neutral neck position by keeping your chin off your chest
14. BALANCE PRESS
Beginner – 5/5 repetitions 4kg
Intermediate – 10/10 repetitions with 8kg+
Advanced – 10/10 repetitions with 16kg+
BALANCE PRESS
- Holding the weight on one side of the body, balance seated with your feet apart
- Press the weight above your head whilst trying to keep the torso and legs still
- Switch hands to complete your reps without your feet touching the floor
15. RUSSIAN TWISTS
Beginner – 10 repetitions 4kg+
Intermediate – 20 repetitions with 8kg+
Advanced – 20 repetitions with 16kg+
RUSSIAN TWIST
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Perform this exercise with your choice of weighted kettlebell to suit your ability and required intensity
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Balance seated with your knees and feet apart
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Rotate with the ball past your torso on each side keeping your eyes on the weight as you twist
16. RAISED LEG PULLOVER
Beginner – 10 repetitions 4kg+
Intermediate – 10 repetitions with 8kg+
Advanced – 15 repetitions with 16kg+
RAISED LEG PULLOVER
- Lie on your back with your feet in the air and lower leg parallel to the floor
- Touch the kettlebell to the floor overhead and then crunch up towards the thighs lifting the shoulders and head from the floor
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
TOP
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…