BALANCE

WELLNESS
DE-STRESS
DAY 1 - 30

MEN’S 30 DAY CHALLENGE

EVERYTHING YOU NEED
TO BE YOUR BEST THIS SUMMER
BALANCE WELLNESS
DE-STRESS | MEN’S CRUNCH FITNESS 30 DAY CHALLENGE

DAY 1 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
LEGS & SHOULDERS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Barbell squats Focus on 20kg 10reps

10 correct form 3/1/1/0 5/1/X/0 120
A2 Standing barbell military press and technique

B1 Stiff leg barbell deadlifts Focus on

10 correct form 3/1/1/0 5/1/X/0 120
B2 Standing lateral dumbbell raises and technique

C1 Walking dumbbell lunges Focus on

10 correct form 3/1/1/0 5/1/X/0 120
C2 Bent over dumbbell fly and technique

D1 Elevated standing calf raise Focus on

10 correct form 3/1/1/0 5/1/X/0 120
D2 Upright barbell row and technique

DAY 2 REST OR OPTIONAL MIX/CLASS OR HIIT/CLASS

REST DAY
OPTIONAL MIX EXERCISES TIME INSTRUCTIONS CLASS
BODY WEIGHT 1. Perform 12 Reverse Lunges on each leg
Rest 20 seconds between exercises. At the end of the
circuit of exercises rest for 60 seconds and take your
Zumba
CIRCUIT 2. Perform 6 Mountain Climbers on each leg
30 heart rate. Ensure that your heart rate is between OR Celebrity Body
No equipment necessary 3. Perform 12 Squat jumps Fatburning Pilates
mins 120-150 bpm and adjust your workout to mirror this if
(You can refer to the MIX 4. Perform 20m Bear Crawls Tread’n’shed
workout list to choose necessary. Repeat the circuit for 30 minutes, which is
5. Perform 6 (supinated) knee to chest extensions Pound
another MIX option) your total MIX time required.

ROUNDS
OPTIONAL HIIT ROUNDS EXERCISES WORK TIME REST DURATION COMPLETED CLASS
360Warrior
HIIT 1. Ice Skaters
OR
Tabata
WORKOUT 1 As many
rounds as you
2. Jumping touch downs
3. In and outs 40 seconds 20 seconds
each exercise between each 30 mins
Adrenaline
Circuit City
(You can refer to the HIIT can 4. High knees exercise Bodyshred
workout list to choose Abs, butt and thighs
another HIIT option)
Any 30 min ab class

DAY 3 STRENGTH & MIX/CLASS

INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
BICEPS & TRICEPS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline bench dumbbell curls Focus on

10 correct form 3/1/1/0 5/1/X/0 120
A2 Flat bench dumbbell tricep extension and technique

B1 Standing dumbbell hammer curls Focus on

10 correct form 3/1/1/0 5/1/X/0 120
B2 Standing tricep pushdown with straight bar and technique

C1 Dips Focus on
10 correct form 3/1/1/0 5/1/X/0 120
C2 Reverse barbell curls and technique

MIX EXERCISES TIME INSTRUCTIONS CLASS

BODY WEIGHT
CIRCUIT
No equipment necessary
(You can refer to the MIX
workout list to choose
5. Perform 6 (supinated) knee to chest extensions
another MIX option)
1. Perform 12 Reverse Lunges on each leg
Rest 20 seconds between exercises. At the end of the
circuit of exercises rest for 60 seconds and take your
Zumba
2. Perform 6 Mountain Climbers on each leg
30 heart rate. Ensure that your heart rate is between OR Celebrity Body
3. Perform 12 Squat jumps Fatburning Pilates
mins 120-150 bpm and adjust your workout to mirror this if
4. Perform 20m Bear Crawls Tread’n’shed
necessary. Repeat the circuit for 30 minutes, which is
Pound
your total MIX time required.
 DAY 4 ACTIVE PLAY/CLASS
ACTIVE PLAY CLASS
Pilates mat
Perform any movement that is not necessarily a structured workout but more about a sport or activity that involves some OR Yoga – power yoga, hatha
yoga, bliss yoga
physicality. These sessions should be enjoyable like playing a sporting game, practising hand stands, hiking or going for bike rides. Burlesque Dolls
Simply get moving and hey, make it social! Hip Hop
Long ‘n’ lean

DAY 5 REST DAY

REST

TRAINING NOTES

UNSURE ABOUT
SOMETHING?
ASK A FRIENDLY
CRUNCH FITNESS
PERSONAL TRAINER!

DAY 6 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
CHEST & BACK REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline barbell bench chest press Focus on 20kg 10reps

10 correct form 3/1/1/0 5/1/X/0 90
A2 Widegrip pull ups with overhanded grip and technique

B1 Flat bench dumbbell chest press Focus on

10 correct form 3/1/1/0 5/1/X/0 90
B2 Bent over dumbbell row underhanded grip and technique

C1 Seated pec deck Focus on

10 correct form 3/1/1/0 5/1/X/0 90
C2 Reverse pec deck and technique

DAY 7 MIX/CLASS & STRENGTH

MIX EXERCISES TIME INSTRUCTIONS CLASS
ROPE & BALL 1. Perform 20 Alternating Jumping lunges
Rest 20 seconds between exercises. At the end of the
circuit of exercises rest for 60 seconds and take your
Zumba
CIRCUIT 2. Perform 5 Walkouts
30 heart rate. Ensure that your heart rate is between OR Celebrity Body
Battling Ropes and 3. Perform 40m shuffle Fatburning Pilates
Medicine Ball needed mins 120-150 bpm and adjust your workout to mirror this if
4. Perform 20 Alternating Rope slams (moderate intensity) Tread’n’shed
(You can refer to the MIX necessary. Repeat the circuit for 30 minutes, which is
workout list to choose another 5. Perform 15 Ball slams (moderate intensity) Pound
MIX option) your total MIX time required.

WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

ABDOMINALS BEGINNER INTERMEDIATE ADVANCED REST SET 1 SET 2 SET 3

A1 Knee to elbow situps

10 reps 20 reps 30 reps 50
A2 Reverse crunches

B1 Sitting twists 10 reps 20 reps 30 reps

50
B2 Elbow Plank 30 seconds 60 seconds 90 seconds
 DAY 8 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
LEGS & SHOULDERS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Barbell squats Focus on

10 correct form 3/1/1/0 5/1/X/0 90
A2 Standing barbell military press and technique

B1 Stiff leg barbell deadlifts Focus on

10 correct form 3/1/1/0 5/1/X/0 90
B2 Standing lateral dumbbell raises and technique

C1 Walking dumbbell lunges Focus on

10 correct form 3/1/1/0 5/1/X/0 90
C2 Bent over dumbbell fly and technique

D1 Elevated standing calf raise Focus on

10 correct form 3/1/1/0 5/1/X/0 90
D2 Upright barbell row and technique

DAY 9 REST OR OPTIONAL MIX/CLASS OR HIIT/CLASS

REST DAY
OPTIONAL MIX EXERCISES TIME INSTRUCTIONS CLASS
ROPE & BALL 1. Perform 20 Alternating Jumping lunges
Rest 20 seconds between exercises. At the end of the
circuit of exercises rest for 60 seconds and take your
Zumba
CIRCUIT 2. Perform 5 Walkouts
30 heart rate. Ensure that your heart rate is between OR Celebrity Body
Battling Ropes and 3. Perform 40m shuffle Fatburning Pilates
Medicine Ball needed mins 120-150 bpm and adjust your workout to mirror this if
4. Perform 20 Alternating Rope slams (moderate intensity) Tread’n’shed
(You can refer to the MIX necessary. Repeat the circuit for 30 minutes, which is
workout list to choose another 5. Perform 15 Ball slams (moderate intensity) Pound
MIX option) your total MIX time required.

OPTIONAL HIIT ROUNDS EXERCISES WORK TIME REST DURATION NUMBER OF SITUPS
COMPLETED CLASS
1. Butterfly situps 360Warrior
HIIT 2. Tricep dip
OR
Tabata
WORKOUT 4
3. Wall sit
4. Push ups 60 seconds 60 seconds
each exercise between each 31 mins
Adrenaline
Circuit City
(You can refer to the HIIT 5. Squat jacks round Bodyshred
workout list to choose 6. Mountain climbers Abs, butt and thighs
another HIIT option)
7. Run on the spot Any 30 min ab class

DAY 10 STRENGTH & MIX/CLASS

INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
BICEPS & TRICEPS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline bench dumbbell curls Focus on

10 correct form 3/1/1/0 5/1/X/0 90
A2 Flat bench dumbbell tricep extension and technique

B1 Standing dumbbell hammer curls Focus on

10 correct form 3/1/1/0 5/1/X/0 90
B2 Standing tricep pushdown with straight bar and technique

C1 Dips Focus on
10 correct form 3/1/1/0 5/1/X/0 90
C2 Reverse barbell curls and technique

MIX EXERCISES TIME INSTRUCTIONS CLASS

ROPE & BALL 1. Perform 20 Alternating Jumping lunges
Rest 20 seconds between exercises. At the end of the
circuit of exercises rest for 60 seconds and take your
Zumba
CIRCUIT 2. Perform 5 Walkouts
30 heart rate. Ensure that your heart rate is between OR Celebrity Body
Battling Ropes and 3. Perform 40m shuffle Fatburning Pilates
Medicine Ball needed mins 120-150 bpm and adjust your workout to mirror this if
4. Perform 20 Alternating Rope slams (moderate intensity) Tread’n’shed
(You can refer to the MIX necessary. Repeat the circuit for 30 minutes, which is
workout list to choose another 5. Perform 15 Ball slams (moderate intensity) Pound
MIX option) your total MIX time required.
 DAY 11 ACTIVE PLAY/CLASS
ACTIVE PLAY CLASS
Pilates mat
Perform any movement that is not necessarily a structured workout but more about a sport or activity that involves some OR Yoga – power yoga, hatha
yoga, bliss yoga
physicality. These sessions should be enjoyable like playing a sporting game, practising hand stands, hiking or going for bike rides. Burlesque Dolls
Simply get moving and hey, make it social! Hip Hop
Long ‘n’ lean

DAY 12 REST DAY

REST

TRAINING NOTES

UNSURE ABOUT
SOMETHING?
ASK A FRIENDLY
CRUNCH FITNESS
PERSONAL TRAINER!

DAY 13 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
CHEST & BACK REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline barbell bench chest press Focus on 20kg 10reps

10 correct form 3/1/1/0 5/1/X/0 80
A2 Widegrip pull ups with overhanded grip and technique

B1 Flat bench dumbbell chest press Focus on

10 correct form 3/1/1/0 5/1/X/0 80
B2 Bent over dumbbell row underhanded grip and technique

C1 Seated pec deck Focus on

10 correct form 3/1/1/0 5/1/X/0 80
C2 Reverse pec deck and technique

DAY 14 MIX/CLASS & STRENGTH

MIX EXERCISES TIME INSTRUCTIONS CLASS
1. Perform 10 burpee candlesticks Zumba
2. Perform 10 curtsy lunges. Right then Left.
CIRCUIT CORE 3. Perform 10 Butterfly sit ups 30
Perform for 30 minutes straight. Do as many rounds as
you can in that time. During this time, take your heart OR Celebrity Body
& GLUTES 4. Perform 10 Medicine Ball wood chop. Right then left. mins rate and ensure that it’s between 120-150 bpm. Fatburning Pilates
(Dumbbells, Medicine Ball ) 5. Perform 10 Medicine Ball Slams Adjust your workout if you need. Tread’n’shed
6. Perform a Farmer’s Carry for 20 metres Pound

WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

ABDOMINALS BEGINNER INTERMEDIATE ADVANCED REST SET 1 SET 2 SET 3

A1 Knee to elbow situps

10 reps 20 reps 30 reps 40
A2 Reverse crunches

B1 Sitting twists 10 reps 20 reps 30 reps

40
B2 Elbow Plank 30 seconds 60 seconds 90 seconds
 DAY 15 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
LEGS & SHOULDERS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Barbell squats Focus on

10 correct form 3/1/1/0 5/1/X/0 80
A2 Standing barbell military press and technique

B1 Stiff leg barbell deadlifts Focus on

10 correct form 3/1/1/0 5/1/X/0 80
B2 Standing lateral dumbbell raises and technique

C1 Walking dumbbell lunges Focus on

10 correct form 3/1/1/0 5/1/X/0 80
C2 Bent over dumbbell fly and technique

D1 Elevated standing calf raise Focus on

10 correct form 3/1/1/0 5/1/X/0 80
D2 Upright barbell row and technique

DAY 16 REST OR OPTIONAL MIX/CLASS OR HIIT/CLASS

REST DAY
OPTIONAL MIX EXERCISES TIME INSTRUCTIONS CLASS
1. Perform 10 burpee candlesticks Zumba
2. Perform 10 curtsy lunges. Right then Left.
CIRCUIT CORE 3. Perform 10 Butterfly sit ups 30
Perform for 30 minutes straight. Do as many rounds as
you can in that time. During this time, take your heart OR Celebrity Body
& GLUTES 4. Perform 10 Medicine Ball wood chop. Right then left. mins rate and ensure that it’s between 120-150 bpm. Fatburning Pilates
(Dumbbells, Medicine Ball ) 5. Perform 10 Medicine Ball Slams Adjust your workout if you need. Tread’n’shed
6. Perform a Farmer’s Carry for 20 metres Pound

ROUNDS
OPTIONAL HIIT ROUNDS EXERCISES WORK TIME REST DURATION COMPLETED CLASS
1. Row 360Warrior
HIIT 2. Kettlebell Swing
3. Row OR
Tabata
WORKOUT 4 As many
rounds as you 4. Kettlebell Squat thruster
5. Row
30 seconds 30 seconds
each exercise between each 30 mins
Adrenaline
Circuit City
(You can refer to the HIIT can exercise Bodyshred
workout list to choose 6. Burpee Abs, butt and thighs
another HIIT option) 7. Row Any 30 min ab class
8. Jumping Squat

DAY 17 STRENGTH & MIX/CLASS

INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
BICEPS & TRICEPS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline bench dumbbell curls Focus on

10 correct form 3/1/1/0 5/1/X/0 80
A2 Flat bench dumbbell tricep extension and technique

B1 Standing dumbbell hammer curls Focus on

10 correct form 3/1/1/0 5/1/X/0 80
B2 Standing tricep pushdown with straight bar and technique

C1 Dips Focus on
10 correct form 3/1/1/0 5/1/X/0 80
C2 Reverse barbell curls and technique

MIX EXERCISES TIME INSTRUCTIONS CLASS

1. Perform 10 burpee candlesticks Zumba
2. Perform 10 curtsy lunges. Right then Left.
CIRCUIT CORE 3. Perform 10 Butterfly sit ups 30
Perform for 30 minutes straight. Do as many rounds as
you can in that time. During this time, take your heart OR Celebrity Body
& GLUTES 4. Perform 10 Medicine Ball wood chop. Right then left. mins rate and ensure that it’s between 120-150 bpm. Fatburning Pilates
(Dumbbells, Medicine Ball ) 5. Perform 10 Medicine Ball Slams Adjust your workout if you need. Tread’n’shed
6. Perform a Farmer’s Carry for 20 metres Pound
 DAY 18ACTIVE PLAY/CLASS
ACTIVE PLAY CLASS
Pilates mat
Perform any movement that is not necessarily a structured workout but more about a sport or activity that involves some OR Yoga – power yoga, hatha
yoga, bliss yoga
physicality. These sessions should be enjoyable like playing a sporting game, practising hand stands, hiking or going for bike rides. Burlesque Dolls
Simply get moving and hey, make it social! Hip Hop
Long ‘n’ lean

DAY 19 REST DAY

REST

TRAINING NOTES

UNSURE ABOUT
SOMETHING?
ASK A FRIENDLY
CRUNCH FITNESS
PERSONAL TRAINER!

DAY 20 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
CHEST & BACK REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline barbell bench chest press Focus on

10 correct form 3/1/1/0 5/1/X/0 60
A2 Widegrip pull ups with overhanded grip and technique
20kg 10reps
B1 Flat bench dumbbell chest press Focus on
10 correct form 3/1/1/0 5/1/X/0 60
B2 Bent over dumbbell row underhanded grip and technique

C1 Seated pec deck Focus on

10 correct form 3/1/1/0 5/1/X/0 60
C2 Reverse pec deck and technique

DAY 21 MIX/CLASS & STRENGTH

MIX EXERCISES TIME INSTRUCTIONS CLASS
1. Run or X train for 5 mins
Perform exercises 2,3,4 & 5 as a circuit for 20 minutes Zumba
Start with exercise 1, followed by a continuous circuit of
FULL BODY 2. Perform 20 broad jumps 30 exercises 2,3, 4 & 5 for 20 minutes. Finish with exercise OR Celebrity Body
3. Perform 10 donkey kicks Fatburning Pilates
(Optional X Trainer) mins 6. Remember to keep your heart rate at 120-150bpm.
4. Perform 20 air squats Test as often as you feel necessary and adjust if need. Tread’n’shed
5. Perform 20 seated Russian twists Pound
6. Run or X train for 5 mins

WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

ABDOMINALS BEGINNER INTERMEDIATE ADVANCED REST SET 1 SET 2 SET 3

A1 Knee to elbow situps

10 reps 20 reps 30 reps 60
A2 Reverse crunches

B1 Sitting twists 10 reps 20 reps 30 reps

60
B2 Elbow Plank 30 seconds 60 seconds 90 seconds
 DAY 22 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
LEGS & SHOULDERS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Barbell squats Focus on

10 correct form 3/1/1/0 5/1/X/0 60
A2 Standing barbell military press and technique

B1 Stiff leg barbell deadlifts Focus on

10 correct form 3/1/1/0 5/1/X/0 60
B2 Standing lateral dumbbell raises and technique

C1 Walking dumbbell lunges Focus on

10 correct form 3/1/1/0 5/1/X/0 60
C2 Bent over dumbbell fly and technique

D1 Elevated standing calf raise Focus on

10 correct form 3/1/1/0 5/1/X/0 60
D2 Upright barbell row and technique

DAY 23 REST OR OPTIONAL MIX/CLASS OR HIIT/CLASS

REST DAY
OPTIONAL MIX EXERCISES TIME INSTRUCTIONS CLASS
1. Run or X train for 5 mins
Perform exercises 2,3,4 & 5 as a circuit for 20 minutes Zumba
Start with exercise 1, followed by a continuous circuit of
FULL BODY 2. Perform 20 broad jumps 30 exercises 2,3, 4 & 5 for 20 minutes. Finish with exercise OR Celebrity Body
3. Perform 10 donkey kicks Fatburning Pilates
(Optional X Trainer) mins 6. Remember to keep your heart rate at 120-150bpm.
4. Perform 20 air squats Test as often as you feel necessary and adjust if need. Tread’n’shed
5. Perform 20 seated Russian twists Pound
6. Run or X train for 5 mins

ROUNDS
OPTIONAL HIIT ROUNDS EXERCISES WORK TIME REST DURATION COMPLETED CLASS
1 min Box jumps or step ups 360Warrior
HIIT 30 second plank
1 min jumping jacks Tabata
WORKOUT As many 30 second plank 30 seconds OR Adrenaline
rounds As per exercise after 7-8 mins Circuit City
(kettlebell & 1 min Kettlebell swings
as you can each plank Bodyshred
skipping rope) 30 second plank Abs, butt and thighs
1 min Jump Rope Any 30 min ab class
30 second plank

DAY 24 STRENGTH & MIX/CLASS

INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
BICEPS & TRICEPS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline bench dumbbell curls Focus on

10 correct form 3/1/1/0 5/1/X/0 60
A2 Flat bench dumbbell tricep extension and technique

B1 Standing dumbbell hammer curls Focus on

10 correct form 3/1/1/0 5/1/X/0 60
B2 Standing tricep pushdown with straight bar and technique

C1 Dips Focus on
10 correct form 3/1/1/0 5/1/X/0 60
C2 Reverse barbell curls and technique

MIX EXERCISES TIME INSTRUCTIONS CLASS

1. Run or X train for 5 mins
Perform exercises 2,3,4 & 5 as a circuit for 20 minutes Zumba
Start with exercise 1, followed by a continuous circuit of
FULL BODY 2. Perform 20 broad jumps 30 exercises 2,3, 4 & 5 for 20 minutes. Finish with exercise OR Celebrity Body
3. Perform 10 donkey kicks Fatburning Pilates
(Optional X Trainer) mins 6. Remember to keep your heart rate at 120-150bpm.
4. Perform 20 air squats Test as often as you feel necessary and adjust if need. Tread’n’shed
5. Perform 20 seated Russian twists Pound
6. Run or X train for 5 mins
 DAY 25 ACTIVE PLAY/CLASS
ACTIVE PLAY CLASS
Pilates mat
Perform any movement that is not necessarily a structured workout but more about a sport or activity that involves some OR Yoga – power yoga, hatha
yoga, bliss yoga
physicality. These sessions should be enjoyable like playing a sporting game, practising hand stands, hiking or going for bike rides. Burlesque Dolls
Simply get moving and hey, make it social! Hip Hop
Long ‘n’ lean

DAY 26 REST DAY

REST

TRAINING NOTES

UNSURE ABOUT
SOMETHING?
ASK A FRIENDLY
CRUNCH FITNESS
PERSONAL TRAINER!

DAY 27 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
CHEST & BACK REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Incline barbell bench chest press Focus on 20kg 10reps

10 correct form 3/1/1/0 5/1/X/0 60
A2 Widegrip pull ups with overhanded grip and technique

B1 Flat bench dumbbell chest press Focus on

10 correct form 3/1/1/0 5/1/X/0 60
B2 Bent over dumbbell row underhanded grip and technique

C1 Seated pec deck Focus on

10 correct form 3/1/1/0 5/1/X/0 60
C2 Reverse pec deck and technique

DAY 28 MIX/CLASS & STRENGTH

MIX EXERCISES TIME INSTRUCTIONS CLASS
Rest 20 seconds between exercises.
1. Perform 10 box jumps At the end of the circuit of exercises rest for 60 seconds Zumba
FULL BODY 2. Perform 10 bent over rows with dumbells 30 and take your heart rate. OR Celebrity Body
3. Perform 12 Ice skaters Ensure that your heart rate is between 120-150 bpm and Fatburning Pilates
(Dumbbells) mins adjust your workout to mirror this if necessary.
4. Perform 20m Bear Crawls Tread’n’shed
5. Perform 10 Butterfly sit-ups Repeat the circuit for your total MIX time which is 30 Pound
minutes

WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

ABDOMINALS BEGINNER INTERMEDIATE ADVANCED REST SET 1 SET 2 SET 3

A1 Knee to elbow situps

10 reps 20 reps 30 reps 60
A2 Reverse crunches

B1 Sitting twists 10 reps 20 reps 30 reps

60
B2 Elbow Plank 30 seconds 60 seconds 90 seconds
 DAY 29 STRENGTH
INTERMEDIATE ADVANCED WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS
LEGS & SHOULDERS REPS BEGINNER TEMPO TEMPO REST SET 1 SET 2 SET 3

A1 Barbell squats Focus on

10 correct form 3/1/1/0 5/1/X/0 60
A2 Standing barbell military press and technique

B1 Stiff leg barbell deadlifts Focus on

10 correct form 3/1/1/0 5/1/X/0 60
B2 Standing lateral dumbbell raises and technique

C1 Walking dumbbell lunges Focus on

10 correct form 3/1/1/0 5/1/X/0 60
C2 Bent over dumbbell fly and technique

D1 Elevated standing calf raise Focus on

10 correct form 3/1/1/0 5/1/X/0 60
D2 Upright barbell row and technique

FINAL DAY MIX/CLASS OR HIIT/CLASS

MIX EXERCISES TIME INSTRUCTIONS CLASS
1. Run or X train for 5 mins
Perform exercises 2,3,4 & 5 as a circuit for 20 minutes Zumba
Start with exercise 1, followed by a continuous circuit of
FULL BODY 2. Perform 20 broad jumps 30 exercises 2,3, 4 & 5 for 20 minutes. Finish with exercise OR Celebrity Body
3. Perform 10 donkey kicks Fatburning Pilates
(Optional X Trainer) mins 6. Remember to keep your heart rate at 120-150bpm.
4. Perform 20 air squats Test as often as you feel necessary and adjust if need. Tread’n’shed
5. Perform 20 seated Russian twists Pound
6. Run or X train for 5 mins

ROUNDS
HIIT ROUNDS EXERCISES WORK TIME REST DURATION COMPLETED CLASS
1 min Box jumps or step ups 360Warrior
HIIT 30 second plank
1 min jumping jacks Tabata
WORKOUT As many 30 second plank 30 seconds OR Adrenaline
rounds As per exercise after 7-8 mins Circuit City
(kettlebell & 1 min Kettlebell swings
as you can each plank Bodyshred
skipping rope) 30 second plank Abs, butt and thighs
1 min Jump Rope Any 30 min ab class
30 second plank