Warm Up 3 x 20 Band Pull Aparts & 3 x 15 Reverse Pec Dec Fly’s *TIPS – If you don´t have access to a resistance band, you can use a double sided cable machine without attachements. Pull the cables across your body in the same way you would for […]
Warm Up 100 Cable Pushdowns & 100 Cable Curls (Random Selection) *TIPS – Set up a straight bar on a cable machine. If you have a partner for this exercise, great. If not, push yourself! The objective here is to achieve 100 straight reps in sets of 10. Start with […]
Duration Approx. 60-70 Mins Rope Pushdowns Superset with Rope Curls 6 x Sets 20, 16, 15, 12, 10, 8 Reps *TIPS – Set up rope attachment and begin with triceps then moving straight onto biceps. Increase weight slightly as you progress through the sets. Try to keep rest between sets […]
300 Sit ups in 10 mins. That´s it!
Duration Approx. 15 Mins 30 Second Rest Between Sets Plank 3 x 1 Minute Bicycle Kicks to Elbows 3 x 33 Russian Twists 3 x 33 Feet Crossovers 3 x 33 Ankle Touches 3 x 33 *TIPS – Warm up with planks. Hold for 1 minute then rest 30 […]
Duration Approx. 70 Mins **DOWNLOAD OUR PERSONALISED SPREADSHEET BELOW AND TRACK YOUR PROGRESS! ⇓⇓⇓⇓⇓⇓⇓ Chest Back Blast Warm Up 2 x sets of 25 Pushups 3 x Sets of 10 Pullups (Perform as a Superset) Bench Press 5 x 10 Reps *TIPS – Start relativley light and work […]