SILVER TRIAL. WEEKS 1 - 4 

CARDIO

The first part of the plan is for your Cardio HIIT workouts , ideally you want to begin with completing both workouts each week. For an alternative, flexible cardio options click here or alternatively you can follow the HIIT workouts in the Community.

You will then find the weights workouts below this, ideally you want to aim at completing both workouts each week. For these workouts you just need one set of Dumbbells which vary in weight you can find our recommendations here.

We have put together a PHBP glossary so you can see exactly how each exercise should be carried out to ensure safe and productive exercise. Check it out here.

HIIT

WARM UP

Hamstring stretch.png

  • 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

Squat.png

WEEK 1

HITT 1

  • Squat

  • Press ups

  • Back lunges

  • Slow burpee

HITT 2

  • Press ups

  • Wide leg squats

  • Commando crawl on knees

  • Speed skaters

WEEK 2

HIIT 1

  • Wide leg squat up row

  • Bent row

  • 1 leg Step ups

  • High knees and high punches

HIIT 2

  • Wide leg squat up row

  • Press up

  • Back lunge

  • Squat Punches

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WEEK 3

HIIT 1 

  • In out jumps

  • Press ups 

  • Prisoner squat

  • Push press

HIIT 2

  • Front alternate kicks

  • Bent over row

  • Front lunges

  • Wide squat up row

WEEK 4

HIIT 1 

  • Burpee

  • Squat

  • Comando crawl on knees

  • Front Kicks

HIIT 2

  • Push press

  • Side kicks 1 leg

  • Up row

  • Mountain climbers

Quad stretch.png

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 TRIAL. WEEKS 1 - 4

WEIGHTS

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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

Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps,  drop the weight.

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

3 sets 20 reps

  • Squats, weight shoulders

Superset with

  • Back Lunges, weight chest

3 sets 20 reps

  • Chest press

Superset with

  • 1 Arm bent row

3 sets 20 reps

  • Shoulder press

Superset with

  • Around the world

Part 2

3 sets 20 reps

  • Wide leg squats, weight chest

Superset with

  • Front Lunges, each side

3 sets 20 reps

  • Chest press

Superset with

  • Up row

3 sets 20 reps

  • Lat raises

Superset with

  • Arnold Press

 

WEEK TWO

Part 1

3 sets 20 reps

  • Split lunge, weight chest

Superset with

  • Deadlift (light)

3 sets 20 reps

  • Chest Fly

Superset with

  • Y/ I raises

3 sets 20 reps

  • Arnold press

Superset with

  • Lat raises

Part 2

4 sets 20 reps

  • Curtsy Lunges, weight at chest

Superset with

  • Low box squats, weight at chest, touch bum on low step

4 sets 20 reps

  • Chest fly

Superset with

  • Standing reverse front raise

4 sets 20 reps

  • Shoulder press

Superset with

  • Lat raises

WEEK THREE

Part 1

4 sets 20 reps

  • Swing lunges, weight by sides

Superset with

  • Squats, weight at chest

4 sets 20 reps

  • Press ups

Superset with

  • Standing bent row

4 sets 20 reps

  • Lat raises

Superset with

  • Leaning lat raise

Part 2

4 sets 20 reps

  • Curtsy Lunges, weight at chest

Superset with

  • Low box squats, weight at chest, touch bum on low step

4 sets 20 reps

  • Chest fly

Superset with

  • Standing reverse front raise

4 sets 20 reps

  • Shoulder press

Superset with

  • Lat raises

WEEK FOUR

Part 1

4 sets 20 reps

  • Romanian dead lift

Superset with

  • Front lunge, weight at chest

4 sets 20 reps

  • Up row

Superset with

  • Chest press

4 sets 20 reps

  • Arnold press

Superset with

  • Lat raise

Part 2

4 sets 20 reps

  • Split squat, each leg, weight sides

Superset with

  • Deadlift (light)

4 sets 20 reps

  • Up row

Superset with

  • Bent over row

4 sets 20 reps

  • Arnold press

Superset with

  • Lat 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.