WORKOUTS

Upper body workout

Try out this upper body workout. It can be completed in less than 1 hour. 

 

Complete 1-3 warm-up sets of each exercise then perform 3 sets of 8-12 reps with 1-2 mins of rest. 

 

Incline Dumbbell Bench Press 

Single Arm Dumbbell Row

Chin Ups

Dumbbell Shoulder Press

 

Abs

 

For both exercises complete 3 sets to failure. 

 

Hanging Leg Raises 

Swiss Ball Knee Tuck 

 

Don't forget to cool down and stretch!

the simple full body workout plan

Sometimes the best fitness programmes are simple, like this one.  The following plan consists of three full body workouts.  Fit the workouts into your week as you see fit.

 

Ensure that you have at least one full rest day between workouts and remember to listen to your body - take more rest if you need it.  

Each workout should take about an hour dependant upon rest times between sets and workout tempo.  

Ensure you warm up sufficiently prior to the

workout with some light cardio and also warm

up with some light weights for each

individual exercise.  

Do not push beyond failure if you plan on

training again in less than 48 hours as you will

require more recovery time.  If you plan not to

train for a few days then feel free to push

yourself that bit harder.  Rest as much as

required between sets but try to keep it

to less than a minute where possible.  

Each time you complete a workout, record the weights lifted and reps completed. The next time around, your challenge is to beat your previous effort - either add more weight or complete more reps.  This method ensures progressive overload, which is key for progress.  

On your rest days, do some light cardio or sports.  

Stretching, foam rolling, massage and other health

therapies are also great for recovery.  

This plan can be followed for as long as you

see progress.  If you plateau with the weights

and/or reps, take a week or so off, then get back to

it!  Or alternatively, try a new program.  Just make

sure you stick with this for a minimum of 6 weeks

to ensure you can gauge progress.  

No gym? No problem!  

Pullups
Heavy squats
if you want personalised online coaching click below!!!
Workout a
workout b
workout c

This workout plan will produce awesome results if the effort is put in.  

If you would like to see even better results, consider online coaching.  You will receive customised workout plans, customised diet plans and 24 hour access if you have any questions.  If you are interested click on the link below!