silver. WEEKs 21 - 24

CARDIO

This plan is for your HIIT workout, if you would prefer a weights workout see section two below. For an alternative cardio option click here.

HIIT

WARM UP

Walking on the spot with shoulder rotations for 30 seconds.
Marching on the spot, arm circles, starting small and getting bigger, then the other direction for 1 minute.
Torso rotation, 10 reps each side.
Side bends, 10 reps each side.
Knee circles, 10 reps each way.

Do two rounds of the HIIT at a lower level of intensity for 10 seconds per exercise, no jumping just air squats for example.

Stretch all the major muscles while standing or resting on a chair if needed. Hold each stretch for 8-10 seconds.

Finish the warm up with one more round of the HIIT doing the full intensity, each exercise for 15 second. Now you should be warmed up.

WORKOUT INTENSITY

Novice - Low/Med Level
Carry out 20-40 Seconds work, same time in rest.

Intermediate - Med Level
Carry Out 30-50 Seconds work, same time in rest.

Aim for 4-6 rounds, about 15-20 minutes work.

Remember to work at an intensity that is comfortable for you and your body.

HIIT WORKOUT

WEEK 1

HITT 1

Press up, full then drop
Speeed skater
Squats
Mountain climbers

HITT 2

Comando crawl
Punches
Speed skaters
Fast back lunge

WEEK 2

HIIT 1

Military press
Single arm snatch
Squat jumps
Burpee

HIIT 2

Bent row
Push shoulder press to side
In out jumps
Walk out

WEEK 3

HIIT 1

Walk out
Front kicks
Burpees
Side kicks

HIIT 2

Punch, jump, rpeat
Swing lunge
Commando crawl
Mountain climbers

WEEK 4

HIIT 1

Crab walks
Squat hold, hold weight in front
Commando crawl
Jumping jack
Rotational press squat
Squat jumps

HIIT 2

Front kicks
Squat press
Press up
Starters
Up row squat
Swing lunges

COOL DOWN

Knee circles, 10 reps each way.
Side bends, 10 reps each side.
Torso rotation, 10 reps each side.
Marching on the spot, arm circles, starting big and getting smaller, then continue in the other direction for one minute.
Walking on the spot with shoulder rotations for 3 minutes, slowly reducing your activity to a calm pace.

Stretch all the major muscles while standing, seated, or lying, whichever is most comfortable. Hold the stretches for 8-15 seconds.

silver. WEEKs 21 - 24

WEIGHTS

WARM UP

Follow recommended reps and individual exercises below using a lighter weight than you plan to use for your weights. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

Please note
Superset - one exercise followed by the other, rest, repeat
Tri sets - all 3 exercises, rest, repeat desired sets
Circuit - complete each exercise for one set, rest, repeat for desired sets

After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set

It is important to ensure you exhale on the effort and ensure correct posture which can be found here.

Week One

Part 1

Tri Sets 3 sets 12-15

RDL
Swing Lunges
Curtsy Lunge

Tri Sets 3 sets 12-15

Deadlifts
Squats
Wide leg squats

3 sets 12-15 reps

Walking lunges

Superset with

Goblet Squat

Circuit 3 sets 40 seconds

Squat Hold
Step ups
Side Step ups

Part 2

Tri Sets 3 sets 12-15

Deadlift
Up row
Bent over row

Tri Sets 3 sets 12-15

Chest fly
Military Press
Chest Press

3 sets 12-15 reps

Narrow grip inclined chest press

Superset with

Underhand bent over row

Circuit 3 sets 40 seconds

Arnold press
Lateral Raises
Front raise

Week Two

Part 1

Simple sets 4 sets 12-15 reps

Deadlift
Hip Thrusts

3 sets 12-15 reps

Squats

Superset with

3 sets 12-15 reps

Static Lunges (3 second pulse at bottom)

Superset with

Curtsy Lunges

3 sets 12-15 reps

Wide leg squats

Superset with

Low squat (bum touch low step)

Part 2

Simple sets 4 sets 12-15 reps

Deadlift
Chest Press

3 sets 12-15 reps

Y/I Raises

Superset with

Inclined chest press

3 sets 12-15 reps

Bent Over Row

Superset with

Military Chest press

3 sets 12-15 reps

Lateral Raises

Superset with

Around the worlds

Week Three

Part 1

Simple sets 5 sets 8-10 reps

Deadlifts
RDL
Lunges
Hip Thrusts

Superset 2 sets 12-15 reps

Side Jumps & in out jumps

Supersets sets 2 sets 12-15 reps

1 leg hip thrusts & 1 min squat hold

Part 2

Simple sets 5 sets 8-10 reps

Press ups, slower on the way down
Up Row
Inclined Chest press
Bent over row

Supersets 3 sets 12-15

Chest Fly & Prone Fly

Supersets 3 sets 10 reps

Leaning lat raise
Bicep curl to press

Week Four

Part 1

Circuit, use the same weight for all exercises then increase the weight as the reps decrease

Round 1- 20-25 Reps

Round 2- 15-20 reps

Round 3- 10-15 Reps

3 Rounds

Romanian dead lift
Split Squat, each leg, weight by sides
Curtsy lunge

3 Rounds

Deadlift
Low box Squats (one weight at chest and get lower)
Jump Squats (with one weight if possible keeping form)

Simple Sets 3 sets 15 reps

Skaters
Split Lunges (weight by sides)
Squat hold while pushing knees out in a pulse

Part 2

Circuit, use the same weight for all exercises then increase the weight as the reps decrease

Round 1- 20-25 Reps

Round 2- 15-20 reps

Round 3- 10-15 Reps

3 Rounds

Up row
Inclined Chest press
Bent over row
Press ups (full as many as possible then drop)

3 Rounds

Prone fly
Y/I Raise
Chest fly
Plank with row

Simple sets 3 sets 15 reps

Narrow inclined chest press
Bicep Curl to press
Lateral raises

COOL DOWN

Stretch all the muscles used while seated/ lying, holding each stretch for 8-15 seconds.

Please DO NOT stretch the abdominal muscles unless told otherwise.