TOTAL BODY

Workout Plan

Vol.2  Phase 2 

Before you start find out  HOW THIS PLAN WORKS

Workout 1

Click 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
  • Pull yourself up until your chin reaches the handle bars
  • Slowly lower yourself down until the arms are fully extended

2. INCLINE BENCH PRESS

  • Lying on an inclined bench on your back position your feet on the floor
  • Grip the bar outside shoulder width with your palms facing your legs
  • Press both dumbbells evenly keeping the weights inline with your chest
  • Avoid locking the elbows as you extend your arms before lowering with control

3. 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 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

4. DUMBBELL ROWS

  • Position your knee on a bench and bend over with the same side hand on the bench to support your upper body

  • Ensure that your foot on the floor is positioned wide from the bench to keep the body stable

  • Brace the abdominals and row the dumbbell with a single arm ensuring to tuck the elbow into the side of the torso

5. BENCH SQUAT AND PRESS

  • Holding the dumbbells at your shoulders and slowly sit down onto a knee-high bench
  • Stand up with the weights and press overhead in one movement

6. TRUCK DRIVER RAISES

  • Holding onto a weight plate, lift the plate up to chest height
  • Rotate the plate a half turn to the left and then back to the middle
  • Then a half turn to the right then back to the middle
  • Lower the weight with control and repeat

7. DB OVERHEAD EXTENSIONS

BENCH DIPS

PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN

DUMBBELL OVERHEAD EXTENSIONS

  • Sitting on a bench or standing (to increase difficulty)

  • Hold a dumbbell behind your head and lower to your upper back

  • Squeeze the elbows together and extend the elbows to raise the weight above your head

  • Brace the abdominals to avoid arching the back

BENCH DIPS

  • Grip the dumbbells with a Neutral Grip – palms facing each other
  • 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
  • Brace the abdominals to avoid swinging the back

8. REVERSE CABLE CURL

CABLE CURL

PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN

REVERSE CABLE CURL

  • Grip the cable attached bar with a Pronated Grip – palms facing down

  • 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

  • Brace the abdominals to avoid swinging the back

CABLE CURL

  • Perform as per Reverse 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

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Workout 2

9. U P R I G H T   B I K E

TASK

Complete 2 mile (3.2km) as quickly as possible

  • Adjust suit position in accordance with your height – this should be roughly at your standing hip-height so that knees have a slight bend at the bottom of your pedal stroke

10. S T A I R M I L L

TASK

Complete the following step target challenge. Perform 3 sets resting for 1 minute between attempts

11. U P R I G H T   B I K E

TASK

Complete 1 mile (1.6km) as quickly as possible 

  • Adjust suit position in accordance with your height – this should be roughly at your standing hip-height so that knees have a slight bend at the bottom of your pedal stroke

12. DB FORWARD WALKING LUNGES

  • Holding dumbbells in each hand, walk forwards – alternating legs, stretching stride to achieve approx. 90 degree bend at each knee

  • Avoid the knee of your rear leg touching the floor

  • Avoid the knee of your front leg going past your front toe

  • Keep your back straight and your chin up

13. CURVED TREADMILL

  • Set the belt resistance from medium to high
  • Sit into a slight squat position with arms supported on the sides of the treadmill to support upper body
  • Taking large strides walk backwards keeping the chin up and back straight throughout

14. DB BACKWARD LUNGES

  • Step backwards – alternate legs, stretching to achieve approx. 90 degree bend at each knee
  • Keeping your back straight and your chin up; avoid the knee of your rear leg touching the floor and avoid your front knee going past your front toes

15. TREADMILL

16. SUSPENSION TRAINER CIRCUIT

PERFORM THE FOLLOWING EXERCISES AS A CIRCUIT AND REPEAT x3

  • WALKING PLANK ABDUCTOR
  • MOUNTAIN CLIMBERS
  • JACKNIFE TWISTS
  • HAMSTRING CURL TO CRUNCH

See below for more infomation

17. WALKING PLANK – ABDUCTOR

Beginner – 10 repetitions

Intermediate – 15 repetitions 

Advanced – 20 repetitions

WALKING PLANK – ABDUCTOR

  • Start by setting the suspension cradles to approximately your standing knee height

  • With your feet in the cradles hold your torso in a low plank position with abs braced

  • Walk up to your hands and part the legs as wide as possible

  • Return feet back together and walk back down to your elbows

18. MOUNTAIN CLIMBERS

Beginner – 20 repetitions

Intermediate – 30 repetitions 

Advanced – 40 repetitions

MOUNTAIN CLIMBERS

  • With your feet in the cradles hold your torso in a low plank position with abs braced
  • Lift your knee into your chest alternating legs

19. JACKKNIFE TWISTS

Beginner – 10 repetitions

Intermediate – 20 repetitions 

Advanced – 30 repetitions

JACKKNIFE TWISTS

  • With your feet in the cradles hold your torso in a low plank position with abs braced

  • Lift your knees together to one side of the body aiming get knees as close to the elbow as possible

  • Return to the start position and repeat on the other side

20. HAMSTRING CURL TO CRUNCH

Beginner – 10 repetitions

Intermediate – 15 repetitions 

Advanced – 20 repetitions

HAMSTRING CURL TO CRUNCH

  • Lie on your back with your feet in the cradles, hold your torso in a low plank position with abs braced
  • Lift your hips off of the floor and tuck your knees into your chest
  • Straighten the legs and lower yourself to the floor
  • Lift the head and shoulders from the floor to perform a crunch
  • Lower the torso to the floor and repeat

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

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WELL DONE!

Now that you’ve finished, WHAT’S NEXT…