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HOME PERSONAL TRAINING – DAY 5 – FULL BODY

SUPERSET 1

A1) Bulgarian Split Squats x 8-15 reps per leg – tempo 4:2:2:1

A2) Back Widow x 8-12 reps 1:1:1:3

SETS – 3
REST – 60 seconds

SUPERSET 2

B1) Dive bomber press ups – 8-12 reps (regression from the knees) 2:1:2:1

B2) Glute bridge off the couch – 2:1:2:4 x 10-15 reps

SETS – 3
REST – 60 seconds

SUPERSET 3

C1) Bodyweight Lateral Raise 8-12 reps per side 2:1:2:1

C2) Alternate Leg Forward Lunges x 30 reps 4:2:1:1

SETS – 3

REST – 60 seconds

SET 4

D) Superman’s 12 reps 1:1:1:4

SETS – 3

REST – 60 seconds

How to structure your week of at home training:

Monday or Day 1 – Full Body Resistance

Tuesday or Day 2 – Cardio & Core

Wednesday or Day 3 – Full Body Resistance

Thursday or Day 4- Cardio & Core

Friday or Day 5 – Full Body Resistance

Saturday or Day 6 – Mobility & Breath work

Sunday – Rest and Recovery

 

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HOME PERSONAL TRAINING – DAY 4 – CORE & CARDIO

CORE & CONDITIONING – Tabata Intervals

WORK20:10REST x 6 sets

A1) DEAD BUGS 20 SECONDS
REST 10 SECONDS

A2) SIDE TO SIDE HOPS 20 SECONDS
REST 10 SECONDS

A3) T-ROTATIONS 20 SECONDS
REST 10 SECONDS

REPEAT X 6 SETS
REST 2 MINS

B1) FROG CRUNCH 20 SECONDS
REST 10 SECONDS

B2) SPRINTERS 20 SECONDS
REST 10 SECONDS

B3) CHOP ROTATIONS 20 SECONDS
REST 10 SECONDS

REPEAT X 6 SETS
REST 2 MINS

C1) SCISSOR SWITCH 20 SECONDS
REST 10 SECONDS

REPEAT X 6 SETS

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HOME PERSONAL TRAINING – DAY 1 – FULL BODY WORKOUT

FULL BODY RESISTANCE TRAINING

A1) Split squats x 10-15 reps – tempo 4:2:4:0
A2) Pike Press Ups 6-15 reps 2:1:2:1 (progression feet elevated)

SETS – 3
REST – 60 seconds

B1) BW Counterbalance Squats 15-20 reps –tempo 5:2:5:0
B2) Y W T s – 10 seconds x 5 reps

SETS – 3
REST – 60 seconds

C1) Wide Grip Press Ups 8-15 reps – tempo 5:2:3:0 (regression from the knees)
C2) Single Leg Glute Bridge 8 reps per leg – tempo 1:1:2:3

SETS – 3
REST – 60 seconds

D) Hamstring March 20 reps

SETS – 3
REST – 60 seconds

Additional Information: Tempo guidelines – example 4-1-2-1 – 4 is the eccentric phase of the movement ie lowing the bar to the chest in a chest press you would control it down to the chest for 4 seconds, 1 is the pause at the bottom of the movement 1 second pause, 2 is the concentric portion of the movement pushing the bar away from the chest 2 seconds, 1 is the top portion of the concentric hold it at the top for 1 second.

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FULL WORKOUT INSTRUCTIONAL VIDEO