WELCOME TO THE EXERCISE SECTION

This section is designed to give you example workout ideas that you can use and tweek to suit your ability or goals.


EQUIPMENT FREE CIRCUIT.  This can be done anywhere, where time is short but you still want an effective workout.

Station 1          BURPEE    X10

Station 2          T-PRESS UP    X16                                           Once you have completed all 6 stations, rest 

Station 3          JUMP SQUATS    X20                                        for 60-90 seconds and repeat. Aim for 2 rounds 

Station 4          DIVE BOMBER PRESS UPS   X10                      beginners working up to 4 rounds for experienced

Station 5          CRUNCHES       X10                                           exercisers. 

Station 6          HIP BRIDGES     X20     


TRIANGLE SESSION  This is basically a workout comprising of 3 elements (or points of a triangle) 1 upper body, 1 lower body

                             and a core move. Perform each exercise in sequence without rest, then stop for 30 seconds before 

                             completing again. Carry out each triangle 3 times before moving onto the next.

TRIANGLE 1      10 x SQUATS                                    TRIANGLE 2   10 x ALTERNATING LUNGES

                         10 x PRESS-UPS                                                       10 x SHOULDER PRESS

                         10 x CRUNCHES                                                        10 x REVERSE CURLS


TRIANGLE 3     10 x DEADLIFTS                               TRIANGLE 4      20 x CALF RAISES

                        10 x BICEPS CURL                                                       10 x OVERHEAD TRICEPS EXTENSION

                        10 x WOODCHOPS                                                       20 x 30 SEC. PLANKS



TOTAL BODY WORKOUTS


5 Min warm ups of body weight squats, lunges and press-ups. Then mobilize joints.


1. DEADLIFT                                                                     3 SETS 10 REPS

2. ViPR CLEAN AND PRESS                                              2 SETS 15 REPS

3. T-PRESS UP                                                                  2 SETS 10 REPS

4. JUMPING LUNGE                                                          2 SETS 8 REPS PER SIDE

5. SEATED GYM BALL ARNOLD PRESS                           2 SETS 10 REPS

6.   GYM BALL HIP THRUSTERS                                     2 SETS 12 REPS

7. DUMBBELL CURLS                                                      2 SETS 10 REPS

8. MEDICINE BALL PRESS UPS                                       2 SETS 12 REPS

9. V-SIT UPS                                                                   2 SETS 12 REPS


REST 30-45 SECS BETWEEN SETS AND 1 MINUTE BETWEEN EACH EXERCISE WITH A TEMPO OF 1 SEC TO LIFT, PAUSE THEN 3 SEC'S TO LOWER.                                   





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