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WORKOUT 1 WHOLE BODY
WORKOUT 1 WHOLE BODY
WARM UP - Whole Body Warm Up
CARDIO
5 Mins Cardio - Bike/Run
Increase resistance each minute
BANDWORK
Crab Walks x 10
Front & Back x 10 (each side)
Bridges x 10
Marches x 10
Clam shells x 10 (each side)
Windmill Press ups x 10
MOBILISE
Bear Crawls side on x 10 (each side)
ITYW x 3 Rounds
Hand walks x 5
Lunge twist press with Dowel x 10
Worlds Greatest Stretch x 5 (each side)
3 MINS PERSONAL FOCUS
This is the time to identify & focus on any areas
that need extra attention for me my hips need
that extra bit of work to open up, so I spend
these 3 mins on opening these.
POTENTIATE & BALANCE
Overhead Dowel Squat x 10
Lunge & Twist with Dowel x 10
3 Point Pistol squat x 5 (each leg)
Single leg Gym ball squat
TO FINISH
CORE - 4 Rounds - No Rest
Wood Chop x 6 each side
Superman x 6 each side
KB Single Leg RDL’s x 6 each side
ITYW x 5
COOL DOWN
5 minute Cardio - Bike or Run
Hex Bar Deadlift
BB Bench Press
DB Single Arm Row
DB Lunges (each side)
DB Shoulder Press
Step Up into Single Leg RDL (each side)
Single Arm Jammer Press
Chin Up
Med Ball Push Ups
WORKOUT 3 WHOLE BODY
WORKOUT 3 WHOLE BODY
WARM UP - Whole Body Warm Up
CARDIO
5 Mins Cardio - Bike/Run
Increase resistance each minute
BANDWORK
Crab Walks x 10
Front & Back x 10 (each side)
Bridges x 10
Marches x 10
Clam shells x 10 (each side)
Windmill Press ups x 10
MOBILISE
Bear Crawls side on x 10 (each side)
ITYW x 3 Rounds
Hand walks x 5
Lunge twist press with Dowel x 10
Worlds Greatest Stretch x 5 (each side)
3 MINS PERSONAL FOCUS
This is the time to identify & focus on any areas
that need extra attention for me my hips need
that extra bit of work to open up, so I spend
these 3 mins on opening these.
POTENTIATE & BALANCE
Overhead Dowel Squat x 10
Lunge & Twist with Dowel x 10
3 Point Pistol squat x 5 (each leg)
Single leg Gym ball squat
TO FINISH
CORE - 4 Rounds - No Rest
Wood Chop x 6 each side
Superman x 6 each side
KB Single Leg RDL’s x 6 each side
ITYW x 5
COOL DOWN
5 minute Cardio - Bike or Run
Back Squat
DB Incline Bench Press
Swiss Ball Horizontal Chin Ups
Alternate Lunge into Press
Bent Over Lat Raise
Hip Thrusters
Lying Tricep Extensions
Farmers Walks
Press Up
To Finish
To Finish
TO FINISH
CORE - 4 Rounds - No Rest
Wood Chop x 6 each side
Superman x 6 each side
KB Single Leg RDL’s x 6 each side
ITYW x 5
COOL DOWN
5 minute Cardio - Bike or Run
Wood Chop
Superman
KB Single Leg RDLs
ITYW
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