At the start of your session complete 5-10 minutes of one of the following exercises:
Jump Rope Outdoor Walk,
Jog or Run
At the end of your session complete 5-10 minutes of one of the following
exercises:
Jump Rope Outdoor Walk,
Jog or Run
Then complete 5-10 minutes of foam rolling or stretching.
2
Warm Up:
Then choose 3-5 of the below exercises and complete 30 seconds of each 2-3 times.
Lower Body Activations: Do these before your lower body training sessions.
Forward Leaning Glute Bridge Elevated Glute Banded Glute Bridge
Clams Bridge
Banded Elevated Banded Lateral Banded Donkey Banded Lateral Leg
Glute Bridge Walks Kicks Raises
Banded Kickbacks Banded Seated Banded Fire Hydrant Banded Squat +
Abductions Lateral Kick
Single Leg Banded Squats Banded Squat Hold
Glute Bridge Abductions
3
Warm Up:
Then choose 3-5 of the below exercises and complete 30 seconds of each 2-3 times.
Upper Body Activations: Do these before your upper body training sessions.
Bird Dog Arms Only Bird Dog Legs Only Bird Dog Banded Pull Aparts
Booty Band Arm Lying Back Plank + Arm Superman Hold
Raises Extension Reaches
Y Raise Lying Y T W Inchworms
4
Week 1 Day 1:
DB Hip Thrust (Banded)
4 Sets | 10 Reps | Tempo 1211 | No Rest
1. Position your shoulders on a bench or similar, loop the band around your knees,
2. Hold the DB in place with your hands, press through your feet and extend your
Superset One
hips towards the ceiling, making a straight line from shoulders down to knees.
3.
Banded Squats
4 Sets | 15 Reps | Tempo 1211 | Rest 30 Secs
1. Loop the band around your knees and stand with the feet slightly wider than
hip width.
2. Bend the knees and sink the glutes down and backwards to perform a squat.
3. Then extend the legs and return to start position.
DB Curtsy Lunge
4 Sets | 12 Reps Each Leg | Tempo 1211 | No Rest
1. Stand holding a dumbbell in each hand, palms facing you. Take a step back
with one foot, bringing it behind the line of your opposite leg.
2. Bend the knees down to 90 degrees, then press through the front foot to stand
back up to the start position.
Superset Two
Banded Lateral Walks
4 Sets | 12 Reps Each Way | Rest 30 Secs
1. Loop the band around your knees, or ankles for more of a challenge, and lower
into a half squat position.
2. Lift one leg, expand the band and take a step to one side.
3.
steps in each direction for time. Ensure the knees press outwards throughout,
keeping them as wide as the outside of your foot.
5
Week 1 Day 1:
DB/ KB Sumo Squat
3 Sets | 15 Reps | Tempo 1211 | No Rest
1. You can use KB or DB interchangeably for this exercise.
2. Step feet wide and turn toes out slightly, holding the DB/KB with both hands in
front of your pelvis.
3. Sink down into a squat, pause at the bottom and extend legs to return to stand.
Superset Three
Banded Squat Hold Abductions
3 Sets | 20 Reps | Rest 30 Secs
1. Loop the band around the knees, step the feet just wider than hip width and
sink down into a squat hold, glutes at knee height.
2. Press the knees outwards, stretching the band, pause at your maximum range
of motion and return to start position with control.
3.
Banded Squats
5 Sets | 20 Reps | Tempo 1211 | No Rest
1. Loop the band around your knees and stand with the feet slightly wider than
hip width.
2. Bend the knees and sink the glutes down and backwards to perform a squat.
3. Then extend the legs and return to start position.
Superset Four
Banded Squat Jumps
5 Sets | 10 Reps | No Rest
1. Loop the band around your knees and stand with the feet slightly wider than hip
width.
2. Bend the knees and sink the glutes down and backwards to perform a squat.
3. Then powerfully extend the legs and perform a jump. Land will control, bend the
knees and lower straight back into a squat, then repeat.
6
Week 1 Day 2:
Seated DB Shoulder Press
4 Sets | 8 Reps | Tempo 2111 | No Rest
1. Sit at an upright bench, hold a dumbbell to each shoulder with your palms
facing forward.
2. Press the dumbbells straight up above your head, then lower back to the start
position.
DB Lateral Raises
4 Sets | 8 Reps | Tempo 2211 | No Rest
Circuit One
1. Stand holding a dumbbell in each hand, palms facing you.
2. Lift the arms straight out beside you, until the elbows are in line with the
shoulders.
3. Slowly lower back down beside your body. Think about keeping the shoulders
down away from your ears.
DB Front Raises
4 Sets | 8 Reps | Tempo 2211 | Rest 30-60 Secs
1. Stand upright holding a DB in each hand, palms facing your body.
2. Raise your arms in front of your body, keeping the arms straight.
3. Pause when your arms reach shoulder height and then lower the DBs with
control.
7
Week 1 Day 2:
DB Bent Over Row
3 Sets | 12 Reps | Tempo 2211 | No Rest
1. Stand with a DB in each hand, hinge at the hips and lean your torso forward
directly under your shoulders, palms facing your legs.
2. Bend your elbows and pull the DBs towards the bottom of your ribs, keeping
Superset One
your elbows close to your sides.
3. Pause when they reach your body, then lower with control.
DB Flyes
3 Sets | 12 Reps | Tempo 2211 | Rest 30-60 Secs
1. Hold a DB in each hand, feet hip width apart with a soft bend in the knees
shoulder blades are pulling together as well as back and down towards your
glutes, this will help to open the chest.
2. Hang the arms beneath your shoulders and raise the DBs outwards in a pulling
apart motion until your arms align with your shoulders.
3. Pause at the top and then return to start position with control.
Bird Dog
3 Sets | 10 Reps Each Side | No Rest
1. Come to all fours on your hands and knees, engaging the core and lengthening
the spine. Raise one arm straight up until it is in line with your shoulder.
2. At the same time extend the opposite leg out straight behind you until it
reaches hip height.
3. Lower both back to start position and repeat on the other side.
Circuit Two
4. Keep as stable as possible and avoid letting the hips and spine tilt throughout.
Lying Leg Raises
3 Sets | 12 Reps | No Rest
1. Lie on your back, raise the legs to point vertically up to the ceiling and optionally
2.
lower legs as far as your can without letting your back lift.
3. Raise the legs back up to vertical. To increase the intensity you can lift head and
8
Week 1 Day 2:
Plank
3 Sets | 30 Secs | No Rest
1.
Circuit Two Continued
2. Straight line from shoulders down to your ankles.
3. Engage the core and pull up towards the spine, keep breathing even and ensure
the hips are not too high or sinking down too low to the ground.
Y Raise
3 Sets | 10 Reps | Rest 30 Secs
1.
9
Week 1 Day 3:
DB Front Squat
4 Sets | 8 Reps | Tempo 2211 | No Rest
1. Hold a DB in each hand resting on your shoulders and stand with feet slightly
wider whan hip width.
2. Bend your knees and sink down into a squat, pause when glutes are in line with
your knees.
Superset One
3. Press through the legs and return to stand, keeping the torso upright and
elbows high throughout.
DB/ KB Sumo Squat
4 Sets | 8 Reps | Tempo 1111 | Rest 30 Secs
1. You can use KB or DB interchangeably for this exercise.
2. Step feet wide and turn toes out slightly, holding the DB/KB with both hands in
front of your pelvis.
3. Sink down into a squat, pause at the bottom and extend legs to return to stand.
DB Bulgarian Split Squat
4 Sets | 12 Reps Each Leg | Tempo 2211 | No Rest
1. Raise the back foot on a chair, bench or similar and stand the opposite foot
about 1 meter in front, keeping the knees and toes pointing forward. Holding
the DBs in each hand and let the arms hang by your sides.
2. Bend the knees and sink down vertically with control, pause at the bottom then
Superset Two
return to the start position.
Banded Squat Hold Abductions
4 Sets | 15 Reps | Rest 30 Secs
1. Loop the band around the knees, step the feet just wider than hip width and sink
down into a squat hold, glutes at knee height.
2. Press the knees outwards, stretching the band, pause at your maximum range
of motion and return to start position with control.
3.
10
Week 1 Day 3:
3 Sets | 12 Reps Each Leg | Tempo 2211 | No Rest
1. Stand on a plate or step holding a DB in each hand. Lift one foot and step it to
2.
this foot back onto the plate.
Superset Three
3. Repeat on the other leg.
Booty Band Wall Sit
3 Sets | 45 Secs | Rest 30 Secs
1. Loop the band around your knees and stand with the feet slightly wider than
hip width.
2. Bend the knees and sink the glutes down so they are level with your knees and
perform a squat hold with your back against a wall, as if you are sitting in a
chair.
3. Hold this position for the prescribed time, keeping the hands off the legs and
the back against the wall throughout.
DB Thrusters
5 Sets | 40 Secs | Rest 10 Secs
1. Stand with your feet hip width apart, and bring a dumbbell in each hand to your
shoulders.
2. Squat down, then as you stand back up press the arms straight up above your
head. Lower the dumbbells back to your shouders before the next repetition.
Burnout Circuit
Plank Up Downs
5 Sets | 40 Secs | Rest 10 Secs
1.
2. Drop down onto your elbows one arm at a time, then push back up to push up
position.
11
Week 1 Day 3:
Weighted Squat Walks
5 Sets | 40 Secs | Rest 10 Secs
Burnout Circuit Continued
1. Hold a weight in front of your chest. Feet are hip width apart, squat down.
2. Slowly walk forward in the squat, keeping the hips low and knees out.
Jump Rope
5 Sets | 40 Secs | Rest 10 Secs
1. Hold the handles and jump over the rope with either two feet at the same time
or step over one foot at a time for the prescribed amount of time.
12
Week 1 Day 4:
Run
5 Sets | 30 Secs | No Rest
1. Run for the prescribed period of time or distance, outdoors or on a treadmill.
Alternating Lunge Jumps
5 Sets | 10 Reps Each Leg | No Rest
1. Stand with your feet hip width apart, then take a step back with one foot.
2. Lower into a lunge position, bending both knees.
3. Press through the front foot to jump up, switching feet in the air.
4. Land in a lunge position, but with your opposite foot in front.
HITT Circuit
Run
5 Sets | 30 Secs | No Rest
1. Run for the prescribed period of time or distance, outdoors or on a treadmill.
Mountain Climbers
5 Sets | 10 Reps Each Leg | No Rest
1. Assume the push-up position then lift one foot, bend your leg and drive your
knee up towards your chest.
2.
13
Week 1 Day 4:
Run
5 Sets | 30 Secs | No Rest
1. Run for the prescribed period of time or distance, outdoors or on a treadmill.
HITT Circuit Continued
Burpees
5 Sets | 10 Reps | Rest 30 Secs
1. Perform a vertical jump, land softly, bend your knees and take your hands down
2. Holding your weight in your hands jump or step your feet out to a pushup
position.
3.
and return to stand.
4. This is one rep.
OR
LISS
Walk/ Jog
1 Set | 20 Mins | No Rest
1. Walk or jog for indicated period of time, outdoors or on a treadmill.
14
Week 1 Day 5:
Resistance Band Seated Row
4 Sets | 8 Reps | Tempo 2211 | No Rest
1. Anchor the band under a door frame, or similar (or loop around your feet) and
keeping them slightly bent.
2. Grasp the band in a neutral grip with the palms facing each other, keeping the
Superset One
spine tall and the shoulder blades pulling down towards your glutes.
3. Bend elbows to pull the band towards your belly button, keeping the elbows
close to your sides.
4. Pause, then extend the arms back to the start position. Select a band strength
that suits your capabilities.
DB Chest Press
4 Sets | 8 Reps | Tempo 1111 | Rest 30 Secs
1.
2. Lower the elbows down beside your chest, then push straight back up.
3. Try to keep the dumbbells tracking in a straight line
Seated DB Shoulder Press (Neutral Grip)
3 Sets | 10 Reps | Tempo 2211 | No Rest
1. Sit at an upright bench, hold a dumbbell to each shoulder with your palms
facing inward.
2. Press the dumbbells straight up above your head, then lower back to the start
position.
Superset Two
DB Bent Over Row
3 Sets | 10 Reps | Tempo 2121 | Rest 30 Secs
1. Stand with a DB in each hand, hinge at the hips and lean your torso forward
directly under your shoulders, palms facing your legs.
2. Bend your elbows and pull the DBs towards the bottom of your ribs, keeping
your elbows close to your sides.
3. Pause when they reach your body, then lower with control.
15
Week 1 Day 5:
DB Bicep Curls
3 Sets | 12 Reps | Tempo 2111 | No Rest
1. Stand upright with a DB in each hand, palms facing away from your body.
2. Bend your elbows and raise the DBs up towards your shoulders, keeping your
upper arm still.
3. Pause at the top then return to start position with control.
Superset Three
DB Skull Crushers
3 Sets | 12 Reps | Tempo 2211 | Rest 30 Secs
1.
above your shoulders, palms facing forward.
2. Bend the elbows to bring the knuckles of your hands towards the forehead.
3. Squeeze the triceps to straighten the arms again. Keep the elbows straight,
16
Week 1 Day 5:
Lying Toe Touches
3 Sets | 15 Reps | Tempo 1211 | No Rest
1.
2.
a second, squeezing the core.
3. Slowly lower back down.
Side Plank
Core Circuit
3 Sets | 20 Secs Each Side | No Rest
1.
the legs out straight and lift hips off the ground so just your hand and feet on
touching the ground.
2. Open the chest, squeeze your glutes and raise your upper arm vertically towards
the ceiling.
3. If this position is too challenging bend the knees and perform the same position
resting on your knees.
Renegade Row
3 Sets | 45 Secs | Rest 30 Secs
1. Assume the push-up position with your feet slightly wider than hip width, this
will increase stability. Position a dumbbell next to each hand.
2. Transfer your weight onto one hand and lift the dumbbell with the free hand
towards the side of your chest, keeping your elbow close to your side.
3. Replace dumbbell, transfer weight and repeat on the other side. Ensure hips
remain even and stable and the core is pulling up towards the spine throughout
the exercise.
4. Complete as many reps as you can on your feet, and then perform the remainder
on your knees. If this is too challenging with weights, simply perform the row
action without weights.
17
Week 1 Day 6:
DB Romanian Deadlift
4 Sets | 12 Reps | Tempo 2211 | No Rest
1. Stand holding a DB in each hand in front of your thighs, palms facing you.
2. Hinge at the hips to lower the dumbbells down your legs, pressing the hips
back behind you.
3.
Superset One
DB Glute Bridge
4 Sets | 15 Reps | Tempo 1211 | Rest 30 Secs
1.
width apart. Place a dumbbell across your pelvis.
2. Press the hips up, so they are in line with your knees and shoulders and
squeeze the glutes together.
3. Slowly lower the hips back down to the foor.
DB Curtsy Lunge
4 Sets | 12 Reps Each Leg | Tempo 2211 | No Rest
1. Stand holding a dumbbell in each hand, palms facing you. Take a step back
with one foot, bringing it behind the line of your opposite leg.
2. Bend the knees down to 90 degrees, then press through the front foot to stand
back up to the start position.
Superset Two
DB Side Lunges
4 Sets | 10 Reps Each Leg | Tempo 1211 | Rest 30 Secs
1. Take a wide step, bend one knee and lower your hips towards the ground.
2. Pause when glutes are in line with the bent knee, press through the bent leg,
extend the knee and return to stand.
18
Week 1 Day 6:
Banded Hip Thrust
3 Sets | 12 Reps | Tempo 2121| No Rest
1. Lean your shoulders against a bench or chair and loop a band around your legs,
feet hip width apart.
2. Press your hips up, until there is a straight line from your shoulders to your
knees, squeezing the glutes.
3. 3. Lower the hips back down. Keep the knees actively pressing against the
resistance of the band to keep the glutes engaged.
Banded Donkey Kicks
3 Sets | 10 Reps Each Leg | No Rest
1. Loop the band around your knees and position yourself on all fours. Lift one
leg backwards to where the knee is as high as your glutes, keeping it bent at 90
degrees. Lower back to start position with control.
2. Perform all reps on one leg before changing legs. Keep the core engaged and
try to avoid arching the spine and tilting the hips.
Burnout Circuit
Banded Glute Bridge
3 Sets | 20 Reps | No Rest
1.
feet hip width apart with a band looped around your legs, just above the knees.
2. Press the hips up until you create a straight line from your knees to your
3. Think about actively pushing your knees out against the resistance of the band
to keep the glutes engaged.
Banded Fire Hydrant
3 Sets | 10 Reps Each Leg | No Rest
1. Loop the band around your knees and position yourself on all fours.
2. Lift one leg to the side until you reach your full range of motion, pause and then
return to the start position with control.
3. Keep the hips level and the core engaged throughout the exercise. Complete all
reps on one leg before changing sides.
Burpees
3 Sets | 15 Reps | Rest 30 Secs
1. Perform a vertical jump, land softly, bend your knees and take your hands down
2. Holding your weight in your hands jump or step your feet out to a pushup
position.
3.
and return to stand.
4. This is one rep.
19