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f ull b o dy.

welcome to the

B _ ND B uild: f ull b o dy gui de! This guide is a 12-week programme designed around a full body training split. It makes up one guide in a larger series of B_ND Build guides, each with a different training split. For those unaware, a training ‘split’ refers to the way in which you structure your programme of exercise. Your training split should take into account a variety of different factors – your goals, your day-to-day schedule and commitments, your training age and your ability, as well as your ability to recover. This is why no single split is the “best” split: what works for your friend or for your favourite YouTuber might not work for you! To get the most out of this guide and ensure the best results, we recommend using this guide in conjunction with the one of the B_ND nutrition guides. B_ND has a variety of nutrition guides available depending on your goal (weight loss, maintenance, weight gain), as whilst an effective training programme is vital to help you progress, nutrition is a key component that shouldn’t be overlooked. The guide is structured on the three full body workouts per week, plus one cardio session. The workout’s change each month and increase in difficulty as the month’s progress. As such we recommend following the guide as written and starting with the workout’s in Month 1 and gradually working up to the workouts in Month 3. Each month you’ll also rotate between a Week A and a Week B. The guide also includes additional training circuits which are designed to be performed post-workout. These training circuits are split into three different categories: upper body, lower body & metabolic. These circuits are designed to target specific muscle groups, so depending on your specific goals you can pick and choose what circuits you would like to perform (if any). Please remember every guide is a guide and therefore should be taken with a pinch of salt; whilst completing the guide as written is ideal, what is ideal is not always realistic for everyone. Make amendments where necessary; e.g. if you need an extra rest day have one, if you cannot perform an exercise then change it for an alternative one or if you cannot train as frequently as the guide prescribes that’s OK! We highly recommend purchasing both the short & long resistance band – many of the movements throughout the guide incorporate both these bands. The benefits of adding bands into your training programme cannot be overstated! Please see our website blog for the full article on the benefits of resistance bands when it comes to exercise.

the science explained: what are the benefits of full body training? In recent years full body training has gone vastly underappreciated as bodybuilders have popularised body-part split training. However, full body training works exceptionally well for a variety of reasons. Not only is it great for beginners or those new to training, it’s also beneficial for those who’s day-to-day schedule and commitments simply don’t allow them to train 5-6 days a week. Full body training revolves around 3 workouts per week, hitting all muscle groups in one session with ideally 48 hours rest between each workout. This means you’re “targeting” any given muscle group 2-3 times per week which is a great training frequency (and training frequency is a key component of muscle growth). So not only are you spending less time in the gym, you’re hitting muscle groups with optimal frequency yet are also reducing fatigue and promoting better recovery between workouts, ultimately allowing you to perform better. Full body training also has a focus on compound, multi-joint lifts. By reducing workouts to 3 times per week we eliminate a lot of the “fluff” and isolation movements that don’t allow you to get the most bang for your buck. Full body training allows you to focus on the essentials and get very good at them. Throughout this guide you’ll hit major movement patterns multiple times per week; rep ranges are also varied to stimulate the both fast and slow twitch muscle fibres. Full body training also ensures that different muscle groups are hit equally across the week meaning that you develop both muscular symmetry as well as improved muscle function and movement. And if you have a lagging muscle group or a particular muscle you want to focus on? No problem – the post-workout training circuits included in this guide have you covered. For the most part an alternating push-pull concept is also employed within the workouts (otherwise called Agonist/Antagonist training). Again this helps promote muscular balance, as well as enabling different muscle groups to perform better across the workout versus completing all your pressing movements first followed by all your pulling movements or vice versa. This is also why you’ll rotate between a Week A and a Week B each month; where you’ll find the order of movements is changed to ensure every muscle group or major movement pattern has equal opportunity to be performed when you are fresh.

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the science explained: what are the benefits of incorporating training circuits? The reason this guide incorporates post-workout training circuits is because it allows the individual to tailor the guide to their specific goals and needs. If a current training goal of yours is to develop your glutes then the lower-body focused training circuits allow you to put more training volume through your glutes specifically, to help promote more muscular growth there. The upper and lower body circuits are also predominantly made up of isolation exercises so they are not so taxing as to compromise your performance in your main workouts. The metabolic circuits are designed for those with a cardiovascular or fat loss goal but those who perhaps do not have the time to commit to extra cardio sessions outside of their 3 training days a week.

the science explained: why do the workouts only change once per month? You’ve probably heard one of the following statements: “You have to keep your muscles guessing to keep growing” or “You have to keep shocking your muscles to keep progressing”. This is utterly untrue. Your muscles cannot think and they do not know what exercise you are performing, they simply contract by shortening and lengthening and they grow in response to the tension they are placed under. It is true that muscles eventually adapt to the training stimulus (or tension) they are under, however this doesn’t mean you need to change your training programme, this means you need to increase the tension you are putting your muscles under, this is called progressive overload. So throughout this guide the workouts change just once per month to allow you time to not only familiarise yourself with the workouts and get comfortable with the movement patterns but most importantly to allow you to apply progressive overload. This is absolutely vital for long-term progress. You can do this by either increasing the weight slightly for a given exercise or by aiming to complete more reps at a given weight (do not exceed the stated rep range in the workout though, if you can you need to increase the weight). A good benchmark is to aim to increase load 1.25-2.5% for an exercise each time you repeat a given workout. Do not be disheartened if you cannot do this, just make sure you’re giving your all to each workout.

B_ND product recommendations for the guide Short Resistance Band (pick a strength appropriate for your ability from Light to Extra Extra Heavy) Long Resistance Band (pick a strength appropriate for your ability – Light, Medium or Heavy) Barbell Pad Ankle Strap

general guidelines for the programme Read the workouts carefully and do your best to complete them as written. If for whatever reason you need extra rest, cannot complete the sets or reps stated or cannot perform the exercises with safe form or in the order written then please make amendments to ensure your safety. Form over weight – do not sacrifice your form for the sake of a heavier weight, otherwise you will not reap the benefits of the exercise and/or put yourself at risk of injury. Time under tension – do not rush through the movement and focus on the muscle you’re trying to work. Aim to follow the tempo prescribed for each exercise. Remember to breathe – breathe in on the eccentric phase of the exercise and breathe out on the concentric phase of the exercise. Take progress photos – we highly recommend taking progress photos every 2 weeks in the same lighting and using self-timer if possible (this makes comparing photos much easier). Also don’t forget to tag @B_ND on socials so we can keep up-to-date with how you are getting along! Use the community – connect with other amazing people on the same journey by hashtagging #B_ND

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workout key DB – dumbbell BB – barbell KB – kettlebell BW – bodyweight RPE: rate of perceived exertion – this refers to how hard (or easy) you feel you are working from a scale of 0-10. 0 being very easy and 10 being very, very hard (your maximum effort) RPM: revolutions per minute – this refers to your pedal speed on a bike, i.e. 60 RPM means that one pedal makes a complete revolution 60 times in one minute

RFT: rounds for time – this means you must complete the specified number of rounds of the given circuit of exercises as fast as possible AMRAP: ‘as many rounds as possible’ ‘as many reps as possible’ – this means you must either complete as many rounds of an exercise circuit as possible in the time stated or complete as many reps as possible of a given exercise until failure EMOM: ‘every minute on the minute’ – this is when you must complete a specified number of repetitions of a

movements or exercise at the start of one minute and then rest for whatever time you have left until the beginning of the next minute.

EXP: explosive – this refers to when an exercise is explosive in it’s nature and so a tempo is not prescribed DYN: dynamic – this refers to when an exercise is dynamic in it’s nature and so a tempo is not prescribed ROM: range of motion – this refers to the range through which your joints & muscles move when performing an exercise

HIIT – high intensity interval training MIIT – moderate intensity interval training LISS – low intensity steady state Superset – this is where you perform two exercises that work different muscle groups back to back with no rest Compound Set – this is where you perform two exercises that work the same muscle groups back to back with no

rest

Tri-set – this is where you perform three different exercises back to back with no rest Drop Set – when after completing the stated reps for a set, you immediately, without rest, drop the weight and complete another given amount of reps or perform reps until failure Rest-Pause Set – this is when you perform a given number of reps (usually lower reps with something fairly close to your maximal load for that lift) and then ‘rest’ or ‘pause’ briefly: for anywhere between 10-20 seconds

Back-Off Set – this is when after completing a number of sets at a heavy weight and lower reps for your final set, you reduce the weight and perform a set with a much lighter load but significantly higher reps.

Pyramid Set – this is when you increase weight each set and so perform less reps with each successive set as the load is heavier.

Reverse Pyramid Set – this is when you decrease the weight each set and so perform more reps with each successive set as the load is lighter. Tempo – is the speed of which you perform a given exercise and there are four distinct phases for each exercise. Tempo directly determines amount of time your muscle is held under tension which is a very important variable in resistance training. Proper application of tempo ensures the correct muscle is held under tension and is working more effectively, as well as reducing any stress on your joints. An example of a tempo for a squat would be 2-0-1-0. The first number (2) is the ‘eccentric’ phase (when the muscle is lengthening). The second number (0) denotes any pause at the midpoint (when the muscle is in a stretch position). The third number (1) is the concentric part of the lift, when the muscle is contracting or shortening. The last number (0) denotes any pause at the top of the concentric phase. In the Order column of each workout the letter ‘A’, ‘B’ or ‘C’ after a number denotes a compound set, superset, or tri-set. Perform the lettered exercises back to back with no rest, only resting once you have completed all the reps for all letter exercises (as outlined in the ‘Rest’ column of the workout).

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weekly schedule of workouts Month 1

Monday:

Full Body 1 – Week A/Week B

Tuesday:

Rest Day

Wednesday:

Full Body 2 – Week A/Week B

Thursday:

Rest Day

Friday:

Full Body 3 – Week A/Week B

Saturday:

Cardio HIIT or LISS session & Core

Sunday:

Rest Day

Month 2

Monday:

Full Body 1 – Week A/Week B

Tuesday:

Rest Day

Wednesday:

Full Body 2 – Week A/Week B

Thursday:

Rest Day

Friday:

Full Body 3 – Week A/Week B

Saturday:

Cardio HIIT or LISS session & Core or Conditioning session

Sunday:

Rest Day

Month 3

Monday:

Full Body 1 – Week A/Week B

Tuesday:

Rest Day

Wednesday:

Full Body 2 – Week A/Week B

Thursday:

Rest Day

Friday:

Full Body 3 – Week A/Week B

Saturday:

Cardio HIIT or LISS session & Core

Sunday:

Rest Day

warm up & activation exercises Warming up prior to exercising is vital to not just to reduce the risk of injury but also to improve performance. Warming up increases the speed of nerve impulses to muscles, increases blood flow to your muscles and improves mental alertness. We’ve listed below some warm up and activation exercises for both lower, upper and full body. We’d recommend picking 2-4 from the list below to do prior to starting your workout. We also recommend doing 1-2 warm up sets for each compound lift in the guide’s workouts.

Lower Body Exercise

Sets & Reps/Time

Deep Lunges with Thoracic Rotation Banded BW Glute Bridges Banded BW Squats Banded BW Hip Thrusts Leg Swings (front to back & side to side) Sumo Squat to Stand Adductor Stretch Banded Clams Banded Crab Walks

1 x 8-10 reps each side 2 x 15 reps 2 x 15 reps 2 x 15 reps 1 x 10 reps each side 1 x 10 reps 20-30 secs each side 2 x 10-15 reps each side 2 x 15 reps each side

Upper Body Exercise

Sets & Reps/Time

Band Pass Throughs Wall Slides External Rotations with a Band Band Pull Aparts Single Arm Lat Pullover with a Band Arm Swings & Arm Circles Lat Stretch

30-45 secs 30-45 secs 1 x 15 reps each side 1 x 15 reps 1 x 15 reps each side 30-45 secs 20-30 secs

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Full Body Exercise

Sets & Reps/Time

Light Aerobic Warm Up Walk Outs Lunges with Twist Knee to Chest Dynamic Pigeon Bear Crawls

5-10 minutes on treadmill/cross-trainer/bike at 50-60% max heart rate 1 x 15 reps 1 x 10 reps each side 1 x 10 reps each side 1 x 10 reps each side 30-45 secs

core & cardio You might notice there isn’t a huge amount of core work or cardio in this guide. The programme consists of one HIIT cardio workout per week, however should you want to do more cardio alongside the programme this is at your digression. However, we would recommend not exceeding more than two HIIT sessions per week due to not wanting to impair your body’s recovery or your strength training performance. As LISS is less taxing on the body and won’t impede your recovery this may be done more frequently across the week. This guide also consists of a core workout once per week following your HIIT cardio session. We recommend only training abs 1-2 times per week. Training abs more than this is unnecessary as abs are indirectly worked when performing compound lifts. Remember that training abs more frequently won’t make them more visible – having visible abs come down to your diet; if your body fat is low enough then your abs will be visible. Please also bear in mind that genetics play some role here too; some people will naturally have more visible abs at a higher body fat percentage than others.

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the programme

m ont h o n e

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month one

f u ll body 1 / week a 1. Hip Thrusts 3 x 8-10, 1 x 15 2-0-1-1 Tempo 60 secs Rest

2. Bent Over BB Row (supinated grip) 4 x 8-10 2-0-1-1 Tempo 60 secs Rest

3. Bulgarian Split Squats 3 x 8-10 per leg *drop set last set another 12-15 reps bodyweight

Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the BB in towards your belly button.

Place one foot on bench behind you. Keep your chest up as you push hips back and down, loading weight into the heel of your front foot

3-0-1-0 Tempo 60 secs Rest

4. Seated DB Shoulder Press

Keep elbows in line with shoulders. Start with DBs at shoulder height and extend arms up until they touch at the top.

4 x 8-10 2-0-1-0 Tempo 60 secs Rest

5. Lying Leg Curl 3 x 8-10 *drop set last set another 8 reps

Keep toes pointed towards your shins. Don’t arch back, keep hips pressed into bench. Lower weight slowly and under control.

3-1-1-1 Tempo 60 secs Rest

6. Seated DB Front to Lateral Raises 3 x 10-12 2-0-1-0 Tempo 60 secs Rest

Keep upper body still. Keep arms straight throughout the movement but don’t lock out elbows. Using a hammer grip (palms facing one another) raise DBs in front until level with shoulders, lower slowly and then raise DB’s out to the side until level with shoulder again. One front raise + one lateral raise equals one rep.

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month one

f u ll body 1 / week b 1. Bulgarian Split Squats 3 x 8-10 per leg

Place one foot on bench behind you. Keep your chest up as you push hips back and down, loading weight into the heel of your front foot

*drop set last set another 12-15 reps bodyweight

3-0-1-0 Tempo 60 secs Rest

2. Seated DB Shoulder Press

Keep elbows in line with shoulders. Start with DBs at shoulder height and extend arms up until they touch at the top.

4 x 8-10 2-0-1-0 Tempo 3. 60 secs Rest

3. Hip Thrusts 3 x 8-10, 1 x 15 2-0-1-1 Tempo 60 secs Rest

4. Bent Over BB Row (supinated grip) 4 x 8-10 2-0-1-1 Tempo 60 secs Rest

5. Banded Glute-focused Back Extension

Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the BB in towards your belly button.

Band loops round bottom of 45 deg hyper, going behind head resting against neck. Dig heels in, turn toes out. Keep upper back slightly rounded and focus on driving up by squeezing glutes.

3 x 15-20 2-0-1-1 Tempo

6. Cable Rope Face Pulls 3 x 12-15 2-0-1-1 Tempo

Grab the rope between thumb and forefinger, turn pinky fingers up to the sky. Pull the rope apart and towards your face, keeping elbows level with your shoulders.

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month one

f u ll body 2 / week a 1. Pull Ups (band assisted if needed) 4 x AMRAP 2-0-1-1 Tempo 60 secs Rest

2. Back Squats 3 x 8-10, 1 x 12-15 2-0-1-0 Tempo 60-75 secs Rest

3. Standing Military Press 4 x 8-10 2-0-1-0 Tempo 60 secs Rest

4. DB Stiff Leg Deadlifts 4 x 10 2-0-1-1 Tempo 60 secs Rest

5. Standing Cable Chest Flies 3 x 12-15 3-0-1-1 Tempo 60 secs Rest

6. Cable Kickbacks 3 x 20 per leg 2-0-1-1 Tempo 60 secs Rest

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

Set feet slightly wider than hip width, toes slightly turned out. Keep chest up as you squat down.

Grip wider than shoulder width. Imagine driving from the elbows. Extend bar from chin height to full extension, driving head through and back again. Do not use your knees to help.

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down. Don’t go further than a few inches below the knee joint.

Keep a soft bend at the elbow, palms facing towards one another. Squeeze your chest to drive palms toward one another in front of you.

Imagine pushing through your heel. Keep core engaged so as not to put pressure through your lower back.

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month one

f u ll body 2 / week b 1. Standing Military Press 4 x 8-10 2-0-1-0 Tempo 60 secs Rest

2. DB Stiff Leg Deadlifts 4 x 10 2-0-1-1 Tempo 60 secs Rest

3. Pull Ups (band assisted if needed) 4 x AMRAP 2-0-1-1 Tempo 60 secs Rest

4. Back Squats 3 x 8-10, 1 x 12-15 2-0-1-0 Tempo 60-75 secs Rest

5. Overhead Cable Straight Bar Tricep Extension

Grip wider than shoulder width. Imagine driving from the elbows. Extend bar from chin height to full extension, driving head through and back again. Do not use your knees to help.

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down. Don’t go further than a few inches below the knee joint.

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

Set feet slightly wider than hip width, toes slightly turned out. Keep chest up as you squat down.

Keep elbows tucked in and pointed forwards. Extend forearm, keeping elbows still until arms are fully extended.

3 x 10 *drop set last set AMRAP 2-0-1-1 Tempo 60 secs Rest

6. Single Leg Press

Foot high on plate. Drive through the heel.

3 x 12 per leg 3-0-1-0 Tempo 60 secs Rest

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month one

f u ll body 3 / week a 1. Sumo Deadlifts 4 x 8-10 2-0-1-1 Tempo 60-75 secs Rest

2. Seated Arnold Press 4 x 10 2-0-1-0 Tempo 60 secs Rest

3. Leg Press 1 x 12, 1 x 10, 1 x 8, 1 x 15 2-0-1-0 Tempo 60 secs Rest

4. Wide Grip Lat Pulldown 4 x 10 *drop set last set another 8 reps 3-0-1-1 Tempo 60-75 secs Rest

5. Split Stance Hip Thrusts 3 x 10-12 per leg 2-0-1-1 Tempo 60 secs Rest

6. Straight Bar Cable Bicep Curl 3 x 10 *drop set last set another 8-10 reps 2-0-1-1 Tempo 60 secs Rest

Wide stance, toes slightly turned out. Grip bar with hands inside your legs. Keep lats tight and shoulders back; imagine squeezing oranges into your armpits. Don’t let your back round

Start with DB’s in hands and palms facing towards you, extend elbows out and gradually turn palms out until elbows are level with shoulders. As you do this drive DB’s up overhead until arms are fully extended (don’t lock out elbows).

Wide stance with feet, drive through your heels, don’t lock knees out..

Lean back slightly, chest out and elbows in line with your shoulders. Relax your traps by pressing your shoulders down, away from your ears. Imagine pulling from your elbows as you drive the weight down to the top of your chest.

Working leg’s toe in line with resting leg’s heel. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Keep elbows tight to body, grip the straight bar securely in both hands. Keep body still, extend from the elbow moving the forearms only to work biceps.

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month one

f u ll body 3 / week b 1. Wide Grip Lat Pulldown 4 x 10 *drop set last set another 8 reps 3-0-1-1 Tempo 60-75 secs Rest

2. Leg Press

Lean back slightly, chest out and elbows in line with your shoulders. Relax your traps by pressing your shoulders down, away from your ears. Imagine pulling from your elbows as you drive the weight down to the top of your chest.

Wide stance with feet, drive through your heels, don’t lock knees out..

1 x 12, 1 x 10, 1 x 8, 1 x 15 2-0-1-0 Tempo 60 secs Rest

3. Seated Arnold Press 4 x 10 2-0-1-0 Tempo 60 secs Rest

4. Sumo Deadlifts 4 x 8-10 2-0-1-1 Tempo 60-75 secs Rest

5. Rear Delt Cable Flye 3 x 10-12 2-0-1-1 Tempo 60 secs Rest

6. Swiss Ball Hamstring Curl 3 x 12 3-1-1-1 Tempo 60 secs Rest

Start with DB’s in hands and palms facing towards you, extend elbows out and gradually turn palms out until elbows are level with shoulders. As you do this drive DB’s up overhead until arms are fully extended (don’t lock out elbows).

Wide stance, toes slightly turned out. Grip bar with hands inside your legs. Keep lats tight and shoulders back; imagine squeezing oranges into your armpits. Don’t let your back round

Cable set at shoulder height with no attachment. Grab the opposite side of the cable to each hand. Keep traps relaxed and arms straight pull each cable out until parallel to shoulders.

Heels resting on top of Swiss Ball. Lift hips in reverse glute bridge position and bend the knees and drive through heels to bring ball towards you. Keep core engaged.

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month one

ca r d io a nd core 1. Aerobic Warm Up (using Treadmill or Bike) Treadmill: 8-10 minutes – start at a walking pace and increase speed by 0.5-1 each minute (depending on ability). Bike: 8-10 minutes – start at an easy pace (4-5 RPE) and increase either RPM by 10 every 2 minutes or level by 1 every two minutes (depending on the type of bike you are using).

2a Treadmill, Bike or Rower: HIIT sprints Treadmill: 15 secs max effort sprint (RPE 9-10)/45 secs recovery x 10 rounds. Increasing the incline by 1% every other sprint. Bike: 20 secs max effort sprint (RPE 9-10)/40 secs recovery x 10 rounds. Rower: 10 minute EMOM of 200m row every minute on the minute. Complete the 200m as fast as possible in one minute, you then have the remainder of the minute to rest before the next minute begins.

2b. LISS on Treadmill 20-30 minutes at a moderate walking pace

3a. Single-Leg Jackknife 4 x 20 reps

3b. Plank Reaches 4 x 20 reps 45 secs Rest

4a. Decline Bench Sit Ups 4 x 20 reps

4b. Hip Dips 4 x 20 reps 45 secs Rest

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the programme

m ont h t wo

15

month two

f u ll b o d y 1 / week a 1. Sumo Deadlifts 4 x 6-8 2-1-1-1 Tempo 75 secs Rest

2. Push Press 4 x 6-8 2-0-1-0 Tempo 75 secs Rest

3. Banded Hip Thrusts 4 x 6-8 2-0-1-1 Tempo 75 secs Rest

4. Bent Over BB Row (pronated grip) 4x8 2-0-1-1 Tempo 60-75 secs Rest

5. Hip abductor 3 x 15-20 *double drop set last set another 12-15 reps per drop

Wide stance, toes slightly turned out. Grip bar with hands inside your legs. Keep your lats tight and shoulders back as you bring the bar up; imagine squeezing oranges into your armpits. Don’t let your back round.

Set feet slightly wider than hip width, elbows pointing forwards, rest bar on collarbone, drop to shallow squat, then press up through heel extend arms overhead.

Resistance band just above knees. Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the DB’s back and in towards the centre of your spine.

Lean forward slightly to ensure hip flexors aren’t primary movers in exercise. Squeeze glutes when legs are fully extended.

2-0-1-1 Tempo 45 secs Rest

6. Standing DB Lateral Raises 3 x 10-12

Keep upper body still. Keep arms straight throughout the movement but don’t lock out elbows. Raise DBs until level with shoulders.

*drop set last set another 8 reps

2-0-1-0 Tempo 60 secs Rest

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month two

f u ll b o d y 1 / week b 1. Banded Hip Thrusts 4 x 6-8 2-0-1-1 Tempo 75 secs Rest

2. Bent Over BB Row (pronated grip) 4x8 2-0-1-1 Tempo 60-75 secs Rest

3. Sumo Deadlifts 4 x 6-8 2-1-1-1 Tempo 75 secs Rest

4. Push Press 4x8 2-0-1-0 Tempo 75 secs Rest

5. Banded KB Sumo RDL x 12-15 3-0-1-1 Tempo

6. Half-kneeling Single Arm Cable Lat Pulldown

Resistance band just above knees. Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the DB’s back and in towards the centre of your spine.

Wide stance, toes slightly turned out. Grip bar with hands inside your legs. Keep your lats tight and shoulders back as you bring the bar up; imagine squeezing oranges into your armpits. Don’t let your back round.

Set feet slightly wider than hip width, elbows pointing forwards, rest bar on collarbone, drop to shallow squat, then press up through heel extend arms overhead.

Thread long band through KB. Wide stance with feet placing one foot in each end of the resistance band. Grab KB with both hands. Hinge hips back slowly before driving hips through to extension with force, squeezing glutes.

Same knee as working side on the floor. Press shoulder down away from ears to relax traps. Imagine pulling from the elbow.

3 x 10-12 each arm 3-0-1-1 Tempo 60 secs Rest

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month two

f u ll b o d y 2 / week a 1. Seated DB Shoulder Press

Keep elbows in line with shoulders. Start with DBs at shoulder height and extend arms up until they touch at the top.

3 x 12 2-0-1-0 Tempo 60 secs Rest

2. Paused Back Squats (2 sec pause each rep)

Set feet slightly wider than hip width, toes slightly turned out. Keep chest up as you squat down. Pause for 2 seconds at bottom of each rep.

3 x 10 2-2-1-0 Tempo 60 secs Rest

3. Close-Grip Seated Cable Row 3 x 10-12 *drop set last set another 8 reps 2-0-1-1 Tempo 60 secs Rest

4. Banded BB Glute Bridges from Floor

Sit upright, chest out. Keep elbows tight to body as you pull the weight back. Imagine pulling from the elbows.

Resistance band just above knees. Ensure your feet are placed close to your glutes

3 x 8-10

*last set rest pause set: complete last 8-10 reps, rest 10 secs.5-8 reps, rest 10 secs, 3-4 reps

2-0-1-1 Tempo 60 secs Rest

5a. Cable Rope Face Pulls 2 x 12-15 2-0-1-1 Tempo

5b. BB Bicep Curl 2 x 7 top half reps/7 bottom half reps/7 full reps 2-0-1-1 Tempo 60 secs Rest

Grab the rope between thumb and forefinger, turn pinky fingers up to the sky. Pull the rope apart and towards your face, keeping elbows level with your shoulders.

Keep elbows tight to body. Keep body still, extend from the elbow moving the forearms only.

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6a. Lying Leg Curl 2 x 8-10 *drop set last set another 10 reps 3-1-1-1 Tempo

6b. Slow-eccentric DB Goblet Squat 2 x 12 3-2-1-1 Tempo 60 secs Rest

Keep toes pointed towards your shins. Don’t arch back, keep hips pressed into bench. Lower weight slowly and under control.

Wide stance with feet, toes slightly turned out. Hold DB at chest height. Keep chest lifted as you squat down. Lower slowly and under control.

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month two

f u ll b o d y 2 / week b 1. Close-Grip Seated Cable Row 3 x 10-12

Sit upright, chest out. Keep elbows tight to body as you pull the weight back. Imagine pulling from the elbows.

*drop set last set another 8 reps

2-0-1-1 Tempo 60 secs Rest

2. Banded BB Glute Bridges from Floor 3 x 8-10 *last set rest pause set: complete last 8-10 reps, rest 10 secs, 5-8 reps, rest 10 secs, 3-4 reps

Resistance band just above knees. Ensure your feet are placed close to your glutes otherwise you’ll recruit your hamstrings too much.

2-0-1-1 Tempo 60 secs Rest

3. Seated DB Shoulder Press 3 x 12 2-0-1-0 Tempo 60 secs Rest

4. Paused Back Squats (2 sec pause each rep)

Keep elbows in line with shoulders. Start with DBs at shoulder height and extend arms up until they touch at the top.

Set feet slightly wider than hip width, toes slightly turned out. Keep chest up as you squat down. Pause for 2 seconds at bottom of each rep.

3 x 10 2-2-1-0 Tempo 60 secs Rest

5a. Leg Extension 2 x 10-12 *drop set last set to form failure Tempo

5b. Reverse DB Lunges 2 x 8-10 per leg (alternate legs each rep) 2-0-1-0 Tempo 60 secs Rest

Keep back flat to bench, ensuring it doesn’t arch. Squeeze quads at the top of the movement.

Keep your chest up and focus on loading your weight into your front heel when stepping back.

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6a. BB Skullcrushers 2 x 10-12 2-0-1-1 Tempo

6b. Incline Bench DB Lateral Raise 2 x 10-12 2-0-1-0 Tempo 60 secs Rest

Grip bar with hands slightly closer than shoulder width. Back flat to the bench, arms outstretched directly above and elbows pointed forward. Bend at elbow and lower bar towards forehead. Drive bar back up by squeezing triceps.

Set bench at 30 degree incline. Sit on the bench with your forehead resting against the back of the bench. Keep upper body still. Keep arms straight throughout the movement but don’t lock out elbows. Raise DBs until level with shoulders.

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month two

f u ll b o d y 3 / week a 1. Leg Press

Wide stance with feet, drive through your heels, don’t lock knees out.

2 x 8, 1 x drop weight 20% and perform AMRAP 3-0-1-0 Tempo 60 secs Rest

2. Pull Ups (band assisted if needed) 3 x AMRAP 2-0-1-1 Tempo 60 secs Rest

3. BB Stiff Leg Deadlifts 3 x 8-10 3-1-1-1 Tempo 60 secs Rest

4. Seated BB Shoulder Press 3 x 8-10 2-0-1-0 Tempo 60 secs Rest

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep BB touching your thighs as your lower it down. Don’t go further than a few inches below the knee joint.

Grip slightly wider than shoulders. Start with BB at collarbone and extend arms up until they touch at the top. Focus on driving from your elbows.

conditioning. 5a. Devil Press 4 x Tabata 40:20 (40 secs work/20 secs rest) dyn.

5b. Walk Outs 4 x Tabata 40:20 (40 secs work/20 secs rest) dyn.

DB in each hand, jump hands to floor and feet back, press up, the jump feet forward as you hinge hips forward. DBs are between legs and swing up into overhead position. Complete as many reps as possible in 40 seconds, rest for 20 seconds, then move on to Walk Outs.

Bend from the hips and slowly walk hands forward, keep legs as straight as possible. Finish in a plank position, then walk hands slowly back up to start position, again keeping legs as straight as possible throughout. Complete as many reps as possible in 40 seconds, rest for 20 seconds, then move back to Devil Press

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6a. Box Jump Every odd minute of 10 minute EMOM: 8 reps exp.

6b. KB Swings Every even minute of 8 minute EMOM: 20 reps dyn.

Feet should width, lower into quarter squat then extend through the hips and knees, pushing through heels to land on box. Step down and go again.

Bend slightly at the knees but mainly hingeing at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards, squeeze glutes and straighten your back to send the kettlebell up to shoulder height. Let kettlebell return to start position then repeat.

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month two

f u ll body 3 / week b 1. BB Stiff Leg Deadlifts x 8-10 3-1-1-1 Tempo 60 secs Rest

2. Seated BB Shoulder Press 3 x 8-10 2-0-1-0 Tempo 60 secs Rest

3. Leg Press 2 x 8, 1 x drop weight 20% and perform AMRAP 3-0-1-0 Tempo 60 secs Rest

4. Pull Ups (band assisted if needed) 3 x AMRAP 2-0-1-1 Tempo 60 secs Rest

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep BB touching your thighs as your lower it down. Don’t go further than a few inches below the knee joint.

Grip slightly wider than shoulders. Start with BB at collarbone and extend arms up until they touch at the top. Focus on driving from your elbows.

Wide stance with feet, drive through your heels, don’t lock knees out.

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

conditioning. 5a. Alternating DB Snatches 4 x Tabata 40:20 (40 secs work/20 secs rest) dyn.

5b. Chest-to-floor Burpees 4 x Tabata 40:20 (40 secs work/20 secs rest) exp.

Grip DB on the floor horizontal to toes and between legs, back flat. Hips & shoulders rise at same rate, keep elbow high, then once you have pulled as high as possible turn the elbow underneath the dumbbell, ending with arm straight and the DB overhead.

Jump feet back and ensure chest touches floor. Jump feet forward and then extend through the knees and hips, arms overhead.

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6a. Wall Balls or Slam Balls Every odd minute of 10 minute EMOM: 8 reps exp.

6b. KB Front Rack Reverse Lunges Every even minute of 8 minute EMOM: 20 reps 2-0-1-0 Tempo

Wall Balls: Squat down holding ball at chest height, as you extend back up throw ball against wall, catch as you squat back down. Slam balls: Wide stance with feet, hold ball high overhead then slam down, squat down to pick up keeping a flat back and then repeat.

Hold one KB in each hand, in rack position resting on collarbones. Then bending at the knee step back and down into a lunge position. Step leg forward again and then repeat movement on the other leg.

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month two

ca rdio a nd core 1. Aerobic Warm Up (using Treadmill or Bike) Treadmill: 8-10 minutes – start at a walking pace and increase speed by 0.5-1 each minute (depending on ability). Bike: 8-10 minutes – start at an easy pace (4-5 RPE) and increase either RPM by 10 every 2 minutes or level by 1 every two minutes (depending on the type of bike you are using).

2 option a Treadmill, Bike or Rower: HIIT sprints Treadmill: 15 secs max effort sprint (RPE 9-10)/45 secs recovery x 10 rounds. Increasing the incline by 1% every other sprint. Bike: 20 secs max effort sprint (RPE 9-10)/40 secs recovery x 10 rounds. Rower: 10 minute EMOM of 200m row every minute on the minute. Complete the 200m as fast as possible in one minute, you then have the remainder of the minute to rest before the next minute begins.

2 option b. Outdoor Sprints Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and gradually increase speed each minute. You should finish at a fast jogging pace (RPE 6-7). Find a flat and clear stretch of ground. Mark a start and end point about 150m apart. Sprint as fast as possible (RPE 9-10) from one end to the other. Rest – 75 secs Sprint Rest – 60 secs Sprint Rest – 45 secs Sprint Rest – 30 secs Sprint Rest – 45 secs Sprint Rest – 60 secs Sprint Rest – 75 secs Sprint Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2 option c. LISS on Treadmill 20-30 minutes at a moderate walking pace

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3a. Hanging/Fore-arm supported Knee Raises 4 x 8-10 reps

3b. Swiss Ball Knee Tucks 4 x 15 reps 45 secs Rest

4a. Panther Shoulder Tap 4 x 20 reps

4b. High Boat to Low Boat 4 x 20 reps 45 secs Rest

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the programme

m ont h t hree

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month three

f u ll b o d y 1 / week a 1. Hang Power Clean & Press 4 x 6-8 2-1-1-1 Tempo 75 secs Rest

2. Back Squats 4 x 6-8 2-0-1-0 Tempo 75 secs Rest

3. Bent Over BB Row (supinated grip) 4x8 2-0-1-1 Tempo 75 secs Rest

4. Banded BB Glute Bridges from Floor 4x8 2-0-1-1 Tempo 75 secs Rest

5. Kneeling Cable Lat Pulldown 3 x 10-12 *drop set last set another 8-10 reps

Hinge at the hips, starting with BB just a few inches above the knees. Drive hips forward explosively whilst simultaneously pulling BB up towards collarbone. Once you have pulled BB up as high as possible turn elbows underneath BB and press BB overhead.

Set feet slightly wider than hip width, toes slightly turned out. Keep chest up as you squat down

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the BB in towards your belly button

Resistance band just above knees. Ensure your feet are placed close to your glutes otherwise you’ll recruit your hamstrings too much.

Kneel in middle of two cables. Cable set at top, handle attachment. Imagine pulling from the elbow and driving handles down. Squeeze at bottom of each rep.

2-0-1-1 Tempo 60 secs Rest

6. Glute Ham Raises 3 x 8-10 3-0-2-1 Tempo 60 secs Rest

Climb onto the glute ham raise. You should start with your torso perpendicular to the floor and your arms crossed over your chest. You should have a direct line from your knees to the top of your spine. Maintaining this position roll forward slowly, once your hamstrings are in full stretch position, push your knees into the pad and curl your body up by squeezing your hamstrings and glutes. All the while, maintaining that direct line from knee to head.

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month three

f u ll b o d y 1 / week b 1. Bent Over BB Row (supinated grip) 4x8 2-0-1-1 Tempo 75 secs Rest

2. Banded BB Glute Bridges from Floor 4x8 2-0-1-1 Tempo 75 secs Rest

3. Hang Power Clean & Press 4 x 6-8 2-1-1-1 Tempo 75 secs Rest

4. Back Squats 4 x 6-8 2-0-1-0 Tempo 60 secs Rest

5. Seated Single Arm Cable Row

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the BB in towards your belly button.

Resistance band just above knees. Ensure your feet are placed close to your glutes otherwise you’ll recruit your hamstrings too much.

Hinge at the hips, starting with BB just a few inches above the knees. Drive hips forward explosively whilst simultaneously pulling BB up towards collarbone. Once you have pulled BB up as high as possible turn elbows underneath BB and press BB overhead.

Set feet slightly wider than hip width, toes slightly turned out. Keep chest up as you squat down

Sit upright, chest out. Keep elbow tight to body as you pull the weight back. Imagine pulling from the elbow

3 x 10-12 each arm *drop set last set another 8 reps

2-0-1-1 60 secs Rest

6. Lying Hamstring Curl Negatives 3 x 6-8 per leg 3-1-1-1 Tempo 60 secs Rest

Keep toes pointed towards your shins. Don’t arch back, keep hips pressed into bench. Curl the weight up with both legs, but lower with one leg only. Perform 6-8 reps on one leg, then repeat on the other leg

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month three

f u ll b o d y 2 / week a 1. Hip Thrusts 1 x 15, 1 x 10, 1 x 5, 1 x 20 2-0-1-0 Tempo 60 secs Rest

2. Close Grip Lat Pulldown 3 x 8-10 *drop set last set another 8 reps 3-0-1-1 Tempo 60 secs Rest

3. DB Stiff Leg Deadlifts 3 x 10 3-0-1-1 Tempo 60 secs Rest

4. Standing Arnold Press 3 x 10-12 2-0-1-0 Tempo 60 secs Rest

5a. Good Mornings 2 x 10-12 3-0-1-1 Tempo

5b. Banded Seated Hip Abduction 2 x 20-30 2-0-1-1 Tempo 60 secs Rest

Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension. Adjust weight each set in accordance with reps.

V-bar attachment. Lean back slightly, chest out and elbows in line with your shoulders. Relax your traps by pressing your shoulders down, away from your ears. Imagine pulling from your elbows as you drive the weight down to the top of your chest.

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down. Don’t go further than a few inches below the knee joint.

Start with DB’s in hands and palms facing towards you, extend elbows out and gradually turn palms out until elbows are level with shoulders. As you do this drive DB’s up overhead until arms are fully extended (don’t lock out elbows).

Place the barbell securely on your back. Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Stretch your hamstrings as much as is comfortable whilst maintaining form. The dive hips forward, squeezing glutes. Keep core engaged throughout.

Sit on gym bench/box. Band just above knees. Drive your knees out. Pause & squeeze glutes when legs are fully extended.

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6a. DB Row against Incline Bench 2 x 10-12 *drop set last set another 8-10 reps 2-0-1-1 Tempo

6b. Standing Plate Front Raises 2 x 12 *drop set last set to form failure 2-0-1-0 Tempo 60 secs Rest

Set bench at 45 degree incline. Place chest against bench DB in each hand. Then pull DB’s back towards you keeping elbows tight to body.

Keep upper body still. Keep arms straight throughout the movement but don’t lock out elbows. Raise plate until level with shoulders.

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month three

f u ll b o d y 2 / week b 1. Standing Arnold Press 3 x 10-12 2-0-1-0 Tempo 60 secs Rest

2. DB Stiff Leg Deadlifts 3 x 10 3-0-1-1 Tempo 60 secs Rest

3. Close Grip Lat Pulldown 3 x 8-10 *drop set last set another 8 reps 3-0-1-1 Tempo 60 secs Rest

4. Hip Thrusts 1 x 15, 1 x 10, 1 x 5, 1 x 20 2-0-1-0 Tempo 60 secs Rest

5a. Bodyweight Dips (band assisted if needed) 2 x AMRAP 2-0-1-1 Tempo

5b. BB Bicep Curl 2 x 7 top half reps/7 bottom half reps/7 full reps 2-0-1-1 Tempo 60 secs Rest

Start with DB’s in hands and palms facing towards you, extend elbows out and gradually turn palms out until elbows are level with shoulders. As you do this drive DB’s up overhead until arms are fully extended (don’t lock out elbows).

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down. Don’t go further than a few inches below the knee joint.

V-bar attachment. Lean back slightly, chest out and elbows in line with your shoulders. Relax your traps by pressing your shoulders down, away from your ears. Imagine pulling from your elbows as you drive the weight down to the top of your chest.

Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension. Adjust weight each set in accordance with reps.

Loop resistance band over each end of dip bar. Jump up and place both knees on resistance band. Keeping elbows tight to body, bend at elbow and slowly lower. Then pushing through triceps extend elbow until tricep is fully contracted.

Keep elbows tight to body. Keep body still, extend from the elbow moving the forearms only.

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6a. Single Leg Leg Press

Foot high on plate. Drive through the heel.

2 x 10-12 per leg 2-0-1-0 Tempo

6b. Split Stance DB RDL 2 x 10-12 per leg 3-0-1-1 Tempo 60 secs Rest

Split stance with feet. DB in same hand as working leg. Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DB touching your thighs as your lower it down. Don’t go further than a few inches below the knee joint. Complete all reps on one leg then change.

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month three

f u ll b o d y 3 / week a 1. Push Press 4 x 30:30 (30 secs work/30 secs rest) AMRAP 2-0-1-0 Tempo

2. Sumo Deadlift 4 x 6-8 reps every 90 secs 2-1-1-1 Tempo

3a. Inverted Bodyweight Row 3 x AMRAP 2-0-1-1 Tempo 60 secs Rest

3b. KB Beast Drags 3 x 20 dyn. Tempo 60 secs Rest

4a. Alternating DB Snatches 4RFT x 8 reps each side dyn. Tempo

4b. Pull Ups (band assisted if need be) 4RFT x 6-8 reps 2-0-1-1 Tempo

Set feet slightly wider than hip width, elbows pointing forwards, rest bar on collarbone, drop to shallow squat, then press up through heel extend arms overhead.

Wide stance, toes slightly turned out. Grip bar with hands inside your legs. Keep your lats tight and shoulders back as you bring the bar up; imagine squeezing oranges into your armpits. Don’t let your back round. Pick a weight appropriate to the rep range

Set bar low on rack. Underhand or overhand on the bar, come under the bar, core engaged to keep hips lifted. Bending at the elbow pull your chest towards the bar. Keep elbows tight to body, squeeze lats. Can do overhand grip to increase difficulty..

Start with knees on the floor and hands under shoulders. Lift knees slightly so they are a few inches off the floor, maintaining a bent leg position. Engage core and reach under with one hand to drag kettlebell across to other side. Swap and drag kettlebell across with the other hand. All the while maintaining your start position.

Grip DB on the floor horizontal to toes and between legs, back flat. Hips & shoulders rise at same rate, keep elbow high, then once you have pulled as high as possible turn the elbow underneath the dumbbell, ending with arm straight and the DB overhead.

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

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5a. KB Windmills 5 minute AMRAP: 8 reps each side dyn. Tempo

5b. Medicine/Wall Ball Rotational Throw 5 minute AMRAP: 15 reps each side exp. Tempo

Stand with feet hip width apart. Hold a KB directly overhead with arm locked out. Slowly hinge hips back & towards the same side as the KB. As you do this slide other arm gradually down the inside of opposite leg, all the while looking up at the KB overhead.

Stand with feet hip width apart several feet away from a wall. Hold the medicine ball firmly in both hands. Rotate your torso away from the wall then twist back and throw the ball hard into the wall. Catch it, and repeat. Swap sides when all reps are completed.

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month three

f u ll b o d y 3 / week b 1. Sumo Deadlift 4 x 6-8 reps every 90 secs 2-1-1-1 Tempo

2. Push Press 4 x 30:30 (30 secs work/30 secs rest) AMRAP 2-0-1-0 Tempo

3a. Alternating DB Snatches 4RFT x 8 reps each side dyn. Tempo

3b. Pull Ups (band assisted if need be) 4RFT x 6-8 reps 2-0-1-1 Tempo

4a. Inverted Bodyweight Row 3 x AMRAP 2-0-1-1 Tempo 60 secs Rest

4b. KB Beast Drags 3 x 20 dyn. Tempo 60 secs Rest

Wide stance, toes slightly turned out. Grip bar with hands inside your legs. Keep your lats tight and shoulders back as you bring the bar up; imagine squeezing oranges into your armpits. Don’t let your back round. Pick a weight appropriate to the rep range

Set feet slightly wider than hip width, elbows pointing forwards, rest bar on collarbone, drop to shallow squat, then press up through heel extend arms overhead.

Grip DB on the floor horizontal to toes and between legs, back flat. Hips & shoulders rise at same rate, keep elbow high, then once you have pulled as high as possible turn the elbow underneath the dumbbell, ending with arm straight and the DB overhead.

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

Set bar low on rack. Underhand or overhand on the bar, come under the bar, core engaged to keep hips lifted. Bending at the elbow pull your chest towards the bar. Keep elbows tight to body, squeeze lats. Can do overhand grip to increase difficulty..

Start with knees on the floor and hands under shoulders. Lift knees slightly so they are a few inches off the floor, maintaining a bent leg position. Engage core and reach under with one hand to drag kettlebell across to other side. Swap and drag kettlebell across with the other hand. All the while maintaining your start position.

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5a. Chest-to-floor Burpees 5 minute AMRAP: Ladder Circuit starting from 2 reps dyn. Tempo

5b. KB Swings 5 minute AMRAP: Ladder Circuit starting from 2 reps dyn. Tempo

Jump feet back and ensure chest touches floor. Jump feet forward and then extend through the knees and hips, arms overhead. Start with 2 reps, then move to 2 reps of KB Swings, then 3 reps of Burpees, then 3 reps of Swings, etc etc – until 5 minutes is complete.

Bend slightly at the knees but mainly hingeing at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards, squeeze glutes and straighten your back to send the kettlebell up to shoulder height. Let kettlebell return to start position then repeat.

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month three

ca rdio a nd core 1. Aerobic Warm Up (using Treadmill or Bike) Treadmill: 8-10 minutes – start at a walking pace and increase speed by 0.5-1 each minute (depending on ability). Bike: 8-10 minutes – start at an easy pace (4-5 RPE) and increase either RPM by 10 every 2 minutes or level by 1 every two minutes (depending on the type of bike you are using).

2 option a. Treadmill or Bike: Sprint Intervals “Deadmill” Treadmill Sprints: 10 x 20:40 (20 secs work/40 secs rest). “Deadmill” is when you sprint with the treadmill turned off, powering it with your legs only. Alternatively if your gym has a Woodway Curve Treadmill (or self-powered treadmill) then this works just as well. Bike: 12 x 30:30 (30 secs work/30 secs rest). Max effort on sprints (RPE 8+)..

2 option b. Outdoor Sprints Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and gradually increase speed each minute. You should finish at a fast jogging pace (RPE 6-7). Find a flat and clear stretch of ground. Mark a start and end point about 150m apart. Sprint as fast as possible (RPE 9-10) from one end to the other. Rest – 75 secs Sprint Rest – 60 secs Sprint Rest – 45 secs Sprint Rest – 30 secs Sprint Rest – 45 secs Sprint Rest – 60 secs Sprint Rest – 75 secs Sprint Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2 option c. LISS on Treadmill 20-30 minutes at a moderate walking pace

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3a. Plank Shoulder Taps 4 x 8-10 reps

3b. DB Zombie Sit Ups 4 x 15 reps 45 secs Rest

4a. Swiss Ball Toe Taps 4 x 20 reps

4b. Kneeling Cable Rope Crunches 4 x 15 reps 45 secs Rest

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the post workout

t rai ning circ uits

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training circuits

l ower body option 1 1a. Hip Abductor 2-3 x 15-20 2-0-1-1 Tempo

1b. Lateral Band Walks 2-3 x 15-20 each side 2-0-1-0 Tempo

1c. Banded BW Squats 2-3 x 15-20 2-0-1-0 Tempo 60 secs Rest

Lean forward slightly to ensure hip flexors aren’t primary movers in exercise. Squeeze glutes when legs are fully extended.

Resistance band just above knee joint. Bend slightly at the knee and hinge hips back slightly. Maintaining this position throughout take a big step to the side, repeat for the stated reps on both sides.

Resistance band just above knees. Wide stance with feet, toes slightly turned out. Keep chest up as you squat down, driving knees out against the band & load weight into heels.

option 2 2a. Banded Glute-focused Back Extension

Band loops round bottom of 45 deg hyper, going behind head resting against neck. Dig heels in, turn toes out. Keep upper back slightly rounded and focus on driving up by squeezing glutes.

2-3 x 15 2-0-1-1 Tempo

2b. KB Swings 2-3 x 15-20 2-0-1-0 Tempo

2c. Banded Seated Hip Abduction 2-3 x 25-30 2-0-1-1 Tempo 60 secs Rest

Bend slightly at the knees but mainly hingeing at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards, squeeze glutes and straighten your back to send the kettlebell up to shoulder height. Let kettlebell return to start position then repeat

Sit on gym bench/box. Band just above knees. Drive your knees out. Pause & squeeze glutes when legs are fully extended.

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option 3 3a. Lying Leg Curl 2-3 x 10 2-0-1-1 Tempo

3b. Banded Hip Thrusts 2-3 x 15-20 2-0-1-0 Tempo

3c. Banded Clams 2-3 x 15-20 each side 2-0-1-1 Tempo 60 secs Rest

Keep toes pointed towards your shins. Don’t arch back, keep hips pressed into bench. Lower weight slowly and under control..

Resistance band just above knees. Rest back against chair or another stable surface. Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Resistance band just above the knees. Lie on the floor on your side with knees bent and legs at a right angle. Your feet should be in line with the base of your spine. Keeping core engaged and body still, drive knee out, squeezing glute at furthest point. Complete all reps then swap sides.

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training circuits

up per body option 1 1a. Seated DB Shoulder Press

Keep elbows in line with shoulders. Start with DBs at shoulder height and extend arms up until they touch at the top.

2-3 x 12 2-0-1-1 Tempo

1b. Seated DB Lateral Raises

Keep upper body still. Keep arms straight throughout the movement but don’t lock out elbows. Raise DBs until level with shoulders.

2-3 x 12-15 2-0-1-0 Tempo

1c. Tricep Dips Against Bench 2-3 x AMRAP 2-0-1-0 Tempo 60 secs Rest

Keep hips close to the bench and elbows tucked in and tight to body throughout the movement. The straighter your legs are the harder the movement is.

option 2 2a. Bent Over DB Row 2-3 x 12 2-0-1-1 Tempo

2b. Cable Rope Face Pulls 2-3 x 12-15 2-0-1-1 Tempo

2c. Standing DB Hammer Curls 2-3 x 12 2-0-1-1 Tempo 60 secs Rest

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the DB’s back and in towards the centre of your spine.

Grab the rope between thumb and forefinger, turn pinky fingers up to the sky. Pull the rope apart and towards your face, keeping elbows level with your shoulders.

Resistance band just above knees. Wide stance with feet, toes slightly turned out. Keep chest up as you squat down, driving knees out against the band & load weight into heels.

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option 3 1. Assisted Pull Ups 2 x AMRAP 2-0-1-1 Tempo 60 secs Rest

2. Press Ups 2 x AMRAP 2-0-1-0 Tempo 60 secs Rest

3. Hanging Knee Raises 2 x AMRAP 2-0-1-1 Tempo 60 secs Rest

Loop resistance band around pull up bar if needed and place one knee in. Wide grip on pull up bar. Imagine pulling your weight from your elbows to engage lats. Lower slowly and under control.

Hands under shoulders in plank position. Maintaining positioning bend at the elbow and lower down to a few inches off the floor. Squeeze chest to push away and return to start position.

Grip the bar firmly and hang down. Keeping body still use your core to lift legs until your body is at a right angle. Slowly lower legs and repeat. Aim to keep legs as straight as possible.

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training circuits

m e ta b o l ic option 1 1a. Chest-to-floor Burpees 3-4 x Tabata 40:20 (40 secs work/20 secs rest) dyn. Tempo

1b. Jump Squats 3-4 x Tabata 40:20 (40 secs work/20 secs rest) exp. Tempo

1c. Mountain Climbers 3-4 x Tabata 40:20 (40 secs work/20 secs rest) dyn. Tempo

1d. Broad Jumps 3-4 x Tabata 40:20 (40 secs work/20 secs rest) exp. Tempo

option 2 2a. Rower 10 minute AMRAP: 250m row dyn. Tempo

2b. Alternating DB snatches 10 minute AMRAP: 8 reps each arm exp. Tempo

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option 3 3a. Box Jumps 5RFT x 12 reps exp. Tempo

3b. Wall Balls or Slam Balls 5RFT x 15 reps dyn. Tempo

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Disclaimer: B_ND accept no liability for any injury, loss or damage resulting from the use of this guide. We strongly recommend a base level of fitness prior to engaging in the use of this guide, and if you have no history of resistance training we recommend hiring a Personal Trainer for several sessions to ensure safe and correct form. If you do suffer from any medical conditions, we recommend that you consult a Doctor prior to using this guide. Ensure that you comply with the health, safety and behavioural codes of conduct in any gyms that you use this guide in.

Copyright: Reproducing, duplicating, copying, selling, renting or lending this guide to any persons is strictly prohibited and illegal. Any breach of these terms and conditions will be taken seriously. Within this, please respect the intellectual property and effort that went into creating this guide by not breaching these regulations.

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