Your training plan will be added to your fitness app
Key for Training Plans
S/S = superset
AMRAP = as many reps as possible
FBC = fast but controlled
LISS = low intensity steady state cardio
HIIT = high intensity interval training
SB = swiss ball
MB = medicine ball
DB = dumbbell
KB = kettlebell
What is a superset?
A superset is performed when two exercises are performed in a row without stopping.
Using day 1 of this program as an example:
Start off with single leg glute bridge, then without any rest after you have done both sides you move straight on to do the split squats, rest for the set period of time and then repeat that sequence 3 more times before moving onto the next exercise.
Warning: These will not be easy training sessions. I expect you to put your heart and soul into every rep and every set.
Notes on Phase 1 training plan:
Sessions 1 & 2 should each be performed twice per week.
The cardio session should be performed only once per week.
You must do the mobility warm up before any of the training sessions you do. The additional mobility work can then be done depending on which session you are doing.
Where you see 3-4 sets ideally I would like you to do 4 but if you are short on time please opt for 3.
It’s up to you which days of the week you train but below is an example:
Mon = Session 1
Tue = Session 2
Wed = Rest
Thu = Session 1
Fri = Session 2
Saturday = Cardio
Sunday = Rest
* Please note – all training phases have been designed to last no longer than an hour including the mobility warm up. If you are short on time you can drop the plans by 1 set or if you want to be challenged more and have more time, you can increase all sets by 1.