28.3 Week 1

DAY 01 - LEGS
*Should take 40 minutes including warm up
*For a quicker version, complete 2 sets of each circuit
* More experienced persons may use load (e.g. dumbbells, a loaded bag, bottles of sand/ rocks) AND/ OR use a slow eccentric phase of the movement (e.g. 3 seconds down in the squat)

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Warm Up (video)

A. 3 Super Sets
12-20 Squats/ Chair Squats (video)
12-20 Good Mornings (video) / 8-12 Per Leg One Leg Good Mornings (video)

B. 3 Super Sets
16-20 Alternating Reverse Lunges (video)
8-12 Per Leg Rover Pees (video)

C. Wall Sit for max time (video)
* record your time with an eye to improving upon the time

Stretch

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DAY 02 - UPPER BODY
*Should take 40 minutes including warm up
* More experienced persons may use a slow eccentric phase of the movement (e.g. 3 seconds down in the push up)

* Record and journal your rep numbers

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Warm Up (video)

A. 3 Super Sets
6-12 Push Ups / Knee Assisted Push Ups / Counter Push Ups (video)
8-12 Table Rows (video) / Pendlay Rows (video) / Floor Rows **squeeze 2 seconds at the top** (video)

B. 2 Super Sets
60-90 seconds Alternating Overhead Press **can use weights, filled bottles, cans, books etc** (video)
8-12 Bent Over Reverse Flies **can use weights, filled bottles, cans, books etc** (video)

C. 2 Super Sets

30-60 seconds Corkscrew Biceps Curls **can use weights, filled bottles, cans, books etc** (video)

30-60 seconds Triceps Kickbacks **can use weights, filled bottles, cans, books etc** (video)

D. Side Plank for max time **start on non-dominant side then switch sides and duplicate time** (video)
* record your time with an eye to improving upon the time

Stretch

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DAY 03 - ACTIVE REST DAY

Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...

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DAY 04 - TOTAL BODY

* Rest 30-60s between movements & 60s after each round 

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Warm Up (video)

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3-4 Rounds

• 8-12 Thrusters **If weights are light take 3s to lower them back to shoulders. Maintain tension as you do so (video)

• 8-12 Floor Rows *Squeeze 3s at top (video)

• 8-12P Two Step Slow Low Lateral Shuffles (video)

• 8-16P Plank to Shoulder Tap (slow) (video)

• 8-12P Split Squats **Can use weights if your form is solid (video)

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Stretch

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DAY 05 - ACTIVE REST DAY

Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...

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DAY 06 - HIIT

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Warm Up (video)

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3 Rounds * Work for 40 seconds and rest for 20 seconds & rest 60s after each round 

• Alternating Half Turkish Get Up (video) / Squat to Punch (video)

• Bridge to Knee Ups (video)

• Lateral Bound Horse Hill Climbers (video)

• Flutter Kicks (video)

3 Rounds * Work for 20 seconds and rest for 10 seconds & rest 30s after each round 

• Alternating Half Turkish Get Up (video) / Squat to Punch (video)

• Bridge to Knee Ups (video)

• Lateral Bound Horse Hill Climbers (video)

• Flutter Kicks (video)

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Stretch

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DAY 07 - REST DAY

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Week 2 >

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