Anytime Anywhere

8 Week Plan
For Guys & Girls
 Page 3

Intro from Ross

Page 4

Table of Contents How to Run this

Program
Page 7

Warm Up
Page 8

The Workouts Page 36

Cool Down
Page 37
 Intro from Ross

Welcome to my Anytime Anywhere 8 week progressive fitness program. This plan is aimed to take
your fitness to the next level, without joining a gym! Ideal for both guys and girls, based on
exercises that you can do at home with minimal equipment, away from home, in the park or wherever
you want. I built this plan to provide you a whole body blast targeting all muscle groups.
It is set up as circuit style routines, made up of two circuits per workout. Each workout targets upper
and lower body muscle groups, using bodyweight and dumbbells for improving strength, whilst
incorporating bursts of high intensity cardio to maximise fat burning potential and sculpting a lean
body.
Week by week each circuit will introduce new progressive exercises that will constantly challenge
your body as it starts to adapt to the workload. The intensity will increase, pushing your body to its
limit in order to continually bring about desired change.
The programme has been specifically designed to burn fat and create all over body toning, with
descriptions and pictures to demonstrate exercises and technique, and my help along the way.
 How to Run this Program - 1

8 weeks of training, comprising circuits that progress in difficulty and repeat every other week:

• THREE workouts per week – Day1, Day 2 and Day 3

• Perform your workouts any days during the week but with at least one day resting between sessions
• Each Day comprises two circuits – Circuit 1 and Circuit 2
• Each circuit is made up of 4 exercises
• Perform Circuit 1 three times. then perform Circuit 2 three times
• Then for a finisher complete Circuit 1 immediately followed by Circuit 2
Each days session will look like this:
Warm Cool
Circuit 1 Circuit 1 Circuit 1 Circuit 2 Circuit 2 Circuit 2 Circuit 1 Circuit 2
Up Down

EQUIPMENT NEEDED: For many exercises, no equipment is required, while for some you will require a mat, a chair, a
step and/or dumbbells suitable for your size and level of fitness. This will be something you have to judge for
yourself. Ideally you will have a few different sizes to use, as effective weights may vary by exercise and muscle
groups being worked. Aim to challenge yourself without causing injury!
 How to Run this Program - 2

• Each exercise is timed – so complete each exercise

as many times as you can in the time allotted (see Week Time on ❖ Rest
adjacent table) – no rest between exercises within each between
same circuit exercise circuits
(seconds) (seconds)
• Rest between Circuits (see adjacent table for rest
1 30 60
times)
2 30 60
• To increase the intensity and challenge each week,
increase the amount of time you spend on each 3 45 60
exercise vs resting (recommendation in adjacent 4 45 60
table)
5 45 45
• The workouts are arranged on the following pages,
6 45 45
showing the circuits you will be doing in Week 1 &
3 (the same workout but with increased intensity the 7 60 60
second time around); followed by Week 2 & 4; Week 8 60 60
5 & 7; and, Week 6 & 8.

❖ To adjust to your own level of fitness, decrease or

increase rest time between each circuit
 Important Terms used throughout Plan

Neutral Spine – Natural position of the spine when all the body parts are in alignment
Press up Position – Body facing the floor with arms extended (palms flat on the floor below the
shoulders) and feet in contact with the floor. Body aligned – ankles, knees, hips, shoulders and head
DBs – Dumbbells (weights)
Lateral – to the side
Engage the Core – The core is extremely important to stabilize the body during exercise and is made up
of a number of muscles within the mid section. The best way to think about engaging these muscles is to
imagine you’re bracing yourself for a punch in the stomach, stiffen the muscles to create a protective
cylinder around the abdomen
Glutes – The Glutes refer to the group of muscles that make up your bum, the ‘power house’ of the body

* Any exercises listed with a star mean that you complete the whole exercise for the 30 second / 1 minute
time period (depending on which week you’re on) on the same side/leg and then repeat the exercise
immediately after on the opposite side
When you see this symbol, it means that the exercise requires the use of dumbbells
 Warm Up
Before every workout it is important to complete a 5-10 minute warm up in order to improve blood flow around the body,
ensuring that energy production is efficient and to prevent injury to muscles, tendons and ligaments.
You could start by foam rolling the whole body and then complete a short cardio warm up followed by these warm up
and mobility exercises for 30 seconds each, two times.
Squat to Overhead

Across Body Leg

Heel Flicks
Arm Swing

High Knees

Swings
Quadruped Extension

Step Back Twist

Windmill
Rotation

Pike
8

Workout: Weeks 1 and 3

 WEEK 1 + 3 DAY 1 – Circuit 1

Squat to bench • Feet shoulder width apart

• Bend from hips and knees maintaining a neutral
spine
• Lower under control
• Drive through the heels and thighs to lift
upwards

Regressed Burpee
• Bend at the knees crouching down to the floor –
palms flat on the floor
• Step one foot back and then the other into
press up position
• Step one foot in at a time and return to standing

Shoulder Press
• Position DBs inline with ears
• Press DBs to ceiling – elbows extended but
unlocked
• Lower under control
• Neutral spine, core engaged

Star Jumps • Start feet together hands by the side

• Jump to extend feet and arms out wide to form
a star shape body position – arms at 45 to your
head
• Jump feet and hands back together to start
position
 WEEK 1 + 3 DAY 1 – Circuit 2

Regressed Push • Prone position with arms extended and knees

on the floor
up • Bend elbows to lower chest to the floor
• Extend elbows to return to start position
• Body aligned, engage core

Step up - knee • Step right foot onto step

• Lift left foot 90 deg angle, then lower the left
raise foot to step onto the floor
• Lower the right foot to the floor
• Repeat by stepping the left foot onto step

Mountain Climber • Starting in press up position - weight

supported by hands and toes
• Bend one knee in towards the chest,
crunching the abs.
• Extend leg back to start position and repeat
on opposite leg

Alternating • Stride one leg forward and lower hips until the
front knee is bent to 90 deg
Forward Lunge • Push off on front foot back to starting position
• Repeat on the opposite leg. Keep shoulders
back and neutral spine
• Keep knees, hips and shoulders all facing
forward
 WEEK 1 + 3 DAY 2 – Circuit 1

Sprints (on the • Start with right leg bent at hip height and
opposite arm bent
spot) • Jump on to the left leg, changing arms as you
do
• Change the feet as fast as possible, staying
light on the toes in a sprinting motion

Alternating Side • Start tall, feet together, lunge right leg out to
side while still facing forward.
Lunge • Bend the right knee, pushing the hips back –
DB either side of the right leg.
• Drive through the bent leg back to start
position and repeat on the opposite leg

Pencil Hops • Standing tall, feet together and arms straight

above the head with palms together
• Jump up and down on the spot as fast as you
can
• Land lightly on the feet and maintain a
straight back throughout

Tricep Dips • Palms flat on step, fingers facing forwards,

elbows facing backwards - feet should be flat
on the floor
• Bending from the elbows drop the body down
to the floor as low as possible and then push
straight back up
 WEEK 1 + 3 DAY 2 – Circuit 2

Lateral Raise • Neutral spine, abdominals engaged

• Raise DBs out to the side to shoulder height,
rotating them slightly so they are parallel to
the floor
• Elbows slightly flexed
• Lower under control and repeat

Power Lunge • Lunge forward on the right leg bending the

knee to a 90 deg angle and dropping the left
knee as close to the floor as possible
• From this position jump and swap feet to land
with the left leg in the lunge position and right
knee close to the floor. Repeat

Hip Lifts • Lying on your back with knees bent, feet flat
• Push down through the feet to lift your bum
high in air, keeping shoulders on the floor
• Slowly lower to an inch above the ground and
thrust the bum back up, squeezing the glutes
at the top

Plank • Forearms on the ground with elbows below

shoulders
• Maintain a neutral spine with head, shoulders,
hips, knees and ankles aligned
• Engage core and hold
• Don’t let your hips drop
 WEEK 1 + 3 DAY 3 – Circuit 1

Side Shuffle • Start knees bent slightly in a crouched

position
• Perform three quick steps to one side, body
facing forwards the whole time
• Touch the floor on the outside foot and repeat
back in the opposite direction

Sumo Squat • Legs wider than hip width apart, toes pointing
out
• Bending from the hips, knees push the hips
back, squatting down as low as you can
• Use your heels to dig into floor drive back up
to starting position – don’t let knees come in!

Scissors • Stand tall, feet together, arms by your side

• Jump the feet apart landing with right foot
forward and left foot back – at the same time
extend opposite arm to leg.
• Land softly, then immediately repeat the
scissor motion, switching feet and arms

Alternating • Start in push up position, DBs in each hand

• Row one hand up to the body, keeping elbow
Renegade Row in to the side whilst balancing on the other
hand and feet - Alternate arms, whilst holding
the body in alignment, engage the core
• Regression – from the knees
 WEEK 1 + 3 DAY 3 – Circuit 2

Front Raise • Neutral Spine, core engaged

• Raise right arm to shoulder height in front of
body
• Elbows slightly flexed throughout – don’t lock
out elbows
• Lower under control and repeat on left

High Knees • Stand straight, head looking forwards

• Jump from one foot to the other bringing knee
up as high as you can each time before
changing feet
• Engage core and pump arms with the
movement

Squat Jump • Start with feet shoulder width apart

• Drop down into a squat position and then
engage core and explosively jump up, lifting
feet off floor
• Land lightly on feet, back down into a squat
position and repeat straight into jump

Walkout • Bend forwards from hips and walk hands out

in front until shoulders are above your hands
• Reverse direction back to starting position
• Brace your core, squeeze glutes and keep
back straight
15

Workout: Weeks 2 and 4

 WEEK 2 + 4 DAY 1 – Circuit 1

Squat narrow – • Start with feet shoulder width apart - squat

down bending at knees pushing the hips back
Squat wide • Jump feet out to a wide squat stance (feet
wider than hips) and squat down
• Jump feet to narrow squat stance position
and repeat

Starfish Press up • Press up position with arms and legs wider

than normal press up, finger tips pointing
outwards
• Bend from the elbows, lower the chest
towards the floor, while maintaining body
alignment
• Straighten the elbows to push up and repeat

Broad Jump • Feet slightly wider than shoulder width apart,

swing arms back as you lower in to a squat
position
• Then drive through the heels exploding
forward to land lightly back into a squat.
• Turn and repeat jump back to start position

Russian Twist • Sitting with bum and feet flat on the floor,
knees bent.
• Holding a ball/DB with both hands, lean back
slightly to engage the abs and then twist the
upper body all the way around to the left, and
then around to the right
 WEEK 2 + 4 DAY 1 – Circuit 2

Alternating Step • Standing tall with shoulders back.

• Take a large step backwards with the left foot
Back Lunge • Lower the back knee towards the floor to form
a 90deg angle at the right leg.
• Push off the back foot to return to start
position and repeat on the opposite leg.

Squat Thrust • Starting in push up position, jump both feet in

to the chest to land in a crouched position
with palms still flat on the floor.
• Jump feet back out to push up position
(neutral spine – hips down) and repeat the
whole exercise as fast as you can.

T Raise • Stand feet wider than hip width, raise the DBs
straight in front of the body to shoulder height
• Take the DBs out to the side keeping in line
with the shoulders and then lower under
control to the start position.
• Slight bend at the elbow throughout

Oblique Mountain • Starting in push up position, in one quick

movement bend the left knee under the body
Climber bringing it across, crunching in towards the
right shoulder.
• Straighten back the leg, hopping onto the foot
and repeat the action on the opposite leg.
 WEEK 2 + 4 DAY 2 – Circuit 1

Standing Knee to • Start facing forwards - feet wide, with both

arms extended towards the right.
elbow* • Bring the left knee up diagonally across the
body as you bend the elbows down to meet
the knee and crunch in the middle.
• Return to start position and repeat other side

Bent over Row • Bend knees slightly, hinge from the hips and
bend forwards keeping back straight.
• Lift DBs, bending from the elbows - keeping
the arms into the sides.
• Squeeze shoulder blades together at the top
and then lower under control and repeat

Lateral Sprints • Start with right leg bent at hip height.

• Change the feet as fast as possible in a
sprinting motion moving towards the right for
6 steps – body facing forwards.
• Sprint back towards the left, pumping the
arms with the feet. Repeat

Oblique Heel • Lying on your back, knees bent, feet flat.

• Lift the shoulders off floor and engage abs.
Touch • Bend from the upper body reaching the right
hand towards the right toe
• Change sides reaching towards the left and
repeat the motion.
 WEEK 2 + 4 DAY 2 – Circuit 2

Ski Jumps • Hop on the right leg, taking the extended left
leg behind without touching the floor.
• Tap the left hand down to the right toes.
• Repeat on the other side by hopping onto the
left leg and taking the right leg behind, tap the
right hand down to floor

Arnold Press • Hold DBs in front of you at chest level with

palms facing towards the body.
• Extend arms and press the DBs above the
head turning the palms outwards.
• Return to start position turning the palms in
towards the body and repeat.

Bunny Hops • Crouch down to the floor, body weight on

toes.
• Push up off the floor from the toes in a
hopping motion to lift both feet off the floor a
few inches and land back lightly on the toes.
• Repeat as many times as possible

Walking Lunges • Lunge left leg forward bending knee to 90

deg, lifting back foot onto the ball of the foot
• Push through and lunge forward on to the
right foot.
• Repeat forward motion, maintain neutral
spine, push shoulder blades back, chest out
 WEEK 2 + 4 DAY 3 – Circuit 1

90 Degree Squat • Squat down, bend knees and push hips back.
• Drive through heels, explode to jump up and
Jump turn the body 90 degrees to the right.
• Land softly on the feet, drop straight back
down into a squat and repeat the explosive
jump in any direction

Push ups • Prone position with arms extended, palms

below shoulders and toes on the floor.
• Bend elbows to lower the whole body as low
to the floor as you can.
• Extend from elbows to return to start position
• Ensure body is aligned, engage abdominals

Curtsey Lunge • Step right foot out to the side and step behind
with the left foot, thighs crossing.
• Bend both knees in a curtesy motion pushing
the hips back and ensuring upper body is
facing forward at all times, shoulders back.
• Return to standing and switch sides.

Woodchops* • One DB in both hands, arms extended above

the head to the right, feet wide.
• In one motion sweep the DB down and
across the body towards the left knee.
• Keep the back and arms straight and twist
through the torso, bending the knees
 WEEK 2 + 4 DAY 3 – Circuit 2

Around the World • Feet wider than shoulder width, arms

extended - palms facing outwards.
• Brace the core, keep arms straight, raise the
arms out to the sides, then all the way up to
the top to meet in the middle above the head.
• Slowly lower back down

Spotty Dog • Stand tall, feet together and arms by your side
• Jump the feet apart landing with right foot
forward and left foot back – at the same time
extend right arm forward, left back.
• Land softly, immediately repeating the motion,
switching feet + arms

Stiff Leg Deadlift • Feet hip width apart, hinge forwards from the
hips – slight bend in the knees, pushing your
bum backwards.
• Maintain a neutral spine, look forward and
lower under control until you feel stretch in
the backs of the legs.
• Drive through the thighs and bum to stand up

Quick Feet on Low • Start with one foot on a low step, the other
foot on the floor.
Step • In a quick hopping motion alternate the feet
from step to floor in a fluid movement.
22

Workout: Weeks 5 and 7

 WEEK 5 + 7 DAY 1 – Circuit 1

Sumo Squat – • DBs shoulder height; feet wide toes point out
• Squat down pushing the hips backwards
Shoulder Press • As you rise up to standing extend the arms
and shoulder press the DBs.
• Lower the DBs back to shoulder height as
you return back to the squat

Lateral Touch floor • Jump both feet at the same time to the right,
body facing forwards.
Jumps • Bend knees to touch right hand down to floor
• Explode to jump straight back up and down to
the left - repeat
• Land softly on the feet, toes - heels

Wide elbow Bent • Bend knees slightly, hinge from the hips and
bend forwards keeping back straight.
Over Row • Lift the DBs, bending from the elbows out
wide to a 90deg angle
• Squeeze shoulder blades together at the top
Lower under control and repeat

Side Plank* • Lie on right side, forearm on floor with legs

straight, feet stacked one on top of the other
• Engage abs and lift hips until body forms a
straight line from ankles to shoulders.
• Hold position for whole time, then complete
on the opposite side
• Progression – drop hip to touch floor then
back up to start position (repeat motion)
 WEEK 5 + 7 DAY 1 – Circuit 2

Step Up with • Step right foot onto step and lift left foot 90
degrees
Backwards Lunge* • Lower the left foot onto the floor and take the
right foot back into backwards lunge
• Push off right foot and step right foot back
onto the step to repeat exercise on same leg

Wide Leg Squat • Start in push up position

• Jump the feet to the outside of the hands
Thrust • Jump the feet back to press up start position
and repeat

Wide to Narrow • Push up position with hands slightly wider

• Complete one full push up then jump the
Press Up hands in closer to a narrow position
• Complete one full push up in this position and
return to wider stance to continue alternating
• Start from the knees if you find this too
difficult and aim to progress to a full push up
Burpee • Stand tall with feet together
• Crouch down to the floor, palms flat
• Jump the feet backwards to push up position
• Jump the feet back in to the body in a squat
thrust motion and jump back up to standing
• Repeat exercise in one fluid motion, no rest
 WEEK 5 + 7 DAY 2 – Circuit 1

Press up – Squat • Start in push up position

• Complete one full push up
Thrust • Jump feet in towards the chest while keeping
palms flat on the floor
• Jump feet back out to push up position and
repeat from start

Tuck Jumps • Feet slightly wider than hip width apart

• Squat down to bend the knees
• Drive through heels and explode feet off the
ground tucking the knees into chest
• Land lightly on the feet
• As soon as feet touch the floor explode
straight back into tuck jump
Alternating Side • Body facing forward,
• Lunge right leg out, pushing hips back and
Lunge with Jab bending right knee to 90 degrees
cross • Punch DBs diagonally in front (left then right)
• Push off the bent leg, return to start position
• Repeat on the left leg

One Arm Row* • Standing knees slightly bent, one hand flat on
chair, neutral spine
• Pull the DB in the free hand towards the
armpit keeping elbow into the body
• Squeeze back and then lower to straight arm
 WEEK 5 + 7 DAY 2 – Circuit 2

One Leg Pistol • Stand on one leg with the other foot extended
in front
Squat to Bench* • Bend the knee pushing the hips backwards to
lower the body to the chair
• As soon as your bum touches the seat, drive
through the glutes to return to standing
• Repeat on the same leg for the whole time
10 Star Jumps + 2 • Start with feet together, arms by your side
• Jump the arms and legs out at the same time
Tuck Jumps to perform star jump
+
• Complete 10 repetitions immediately followed
by 2 tuck jumps
• Return to start; repeat

Seated Rear Delt • Sit on the edge of a chair hold DBs at the
side of the body
Raise • Tilt forward from the hips
• Raise the DBs out to the side at shoulder
height, slight bend in elbow
• Lower under control and repeat

Plank Pendulum • Start in a plank position.

• Engage the core, slight bend in the knees
• Jump both feet at the same time over to the
right keeping the upper body in place.
• Jump feet back to the middle and then jump
them over to the left
 WEEK 5 + 7 DAY 3 – Circuit 1

Backwards Lunge • Step right foot backwards and drop knee to a

lunge position
with Upright Row • As you take foot back bend elbows and raise
DBs up keeping elbows high out to the side
• Step the right foot in as you lower DBs and
repeat on left leg

Burpee with • Complete one full burpee

• When jumping back up to standing – jump
Lateral Touch both feet to the right touch right hand down
Floor Jump • Jump both feet to left touch left hand down
• Repeat exercise – straight back into burpee

Alternating • Start in push up position holding DB in each

hand feet slightly wider for stability
Renegade Row • Engage abs and row one DB back - bending
with T-raise from the elbow keeping the arm into the side
• Lower DB back to the floor
• Using same arm twist body into a side plank
position, extending DB over the head
• Return to start position and alternate sides
Scissors • Jump feet apart landing with right foot forward
and left foot back – at the same time extend
opposite arm to leg
• Land softly
• Immediately repeat the scissor motion,
switching feet and arms
 WEEK 5 + 7 DAY 3 – Circuit 2

Single Leg • Standing on right leg hinge forward from hips

• Lower the upper body parallel to the floor
Deadlift* while straightening the left leg backwards
• Slight bend in supporting leg, lower DBs as
low as you can. Feel stretch in the hamstring
• Return to standing and repeat on same leg

Oblique Mountain • Start in push up position

• In one quick movement bend the right knee
Climber under the body bringing it across, crunching
in towards the left shoulder
• Straighten back the leg, hopping onto the foot
• Repeat the action on the opposite leg

Bicep Curl Arnold • Palms facing outwards, contract bicep and

curl DBs up towards the shoulder
Press • Press DBs up to ceiling - as you raise them,
rotate palms to face outwards and press up
• Lower DBs, rotating palms to face inwards
towards the body; at chest height, extend
from elbows and lower

Lower Leg Raises • Lie on back, arms straight out to side for
support
• Lift legs straight up 90 degree to the hips
• Push lower spine into ground; engage core
• Slowly lower straight legs as close to ground
as possible without touching
• Raise legs back to start position and repeat
29

Workout: Weeks 6 and 8

 WEEK 6 + 8 DAY 1 – Circuit 1

*Split Squat • Place one foot on the step

• The other foot forward in a staggered stance
• Bend the front leg (aim for 90 degrees) to drop
the back knee as low to the floor as you can
• Push through quad back up to start position
• Keep shoulders pushed back throughout

Power Star Jump • Start in a crouched position

• Explode to jump up into the air, extending feet
and arms out wide to form a star shape body
position – arms at 45 degrees to your head
• Land back down into the crouched position
• Immediately explode back up to repeat

Front Raise – • Neutral Spine, core engaged

• Raise both DBs to shoulder height in front of
Lateral Raise body – then lower, under control
• Raise arms out to side in line with shoulders
to a lateral raise – lower to start, and repeat
• Elbows slightly flexed throughout

Plank knee - elbow • Start in plank position on forearms

• Keep the core engaged and maintain body
alignment throughout
• Bend the right knee bringing the leg around
the outside, aiming to touch the knee to elbow
• Return to start position and repeat on left leg
 WEEK 6 + 8 DAY 1 – Circuit 2

Lying Chest Press • Lie on your back with knees bent and feet flat
on the floor
• Hold DBs with elbows bent in line with chest
• Extend arms pushing through the chest,
keeping DBs directly over chest position
• Lower under control back to start position
• For a harder workout, raise feet in the air
Jump Jump Squat • Start with feet together, perform two fast
jumps on the spot
• Explosively jump the feet apart, landing in
wide squat position. Push hips back and land
as low as your range of motion allows
• Push through the feet, using the quads and
glutes to jump the legs back together

Single Leg Glute • Lie on back right foot flat on chair, left leg
straight up in the air
Bridge* • Push down from foot and shoulders to lift bum
high in air. Keep left leg as straight as you can
• Squeeze glutes together at the top
• Lower to an inch above the ground – repeat

Crunch • Lie on back with feet flat on floor

• Curl up and forwards, lifting shoulders, neck
and head off the floor (upper body)
• Maintain gap between neck and chin
• Slowly lower to floor and repeat
• Progression – legs straight up in the air and
repeat the crunching motion
 WEEK 6 + 8 DAY 2 – Circuit 1

180 Degree Burpee • Complete a full burpee to start

• On the jump up, drive through the heels and
explode to jump up and turn the body a full
half circle (180 degrees) to face the back.
• Drop straight back down to burpee and
continue to repeat the explosive jump to turn
back around to face the front
Kickbacks * • Start on all fours
• Keep the spine neutral
• Kick one leg back and up towards the ceiling
• Lower back down and change legs
• Engage the core and power the leg back -
firing up the glutes

Climbing Plank • Start in push up position

• Drop right arm down to rest on to the forearm,
followed by the left arm (plank position)
• Return the right palm to the floor directly
below the shoulders and straighten the arm
• Do same with left arm to return to start

Wall Sit with • Standing with back pressed flat against a wall
• Sink down so legs are bent to 90 degree angle
Hammer Curl – hold position for whole time period
• Hands at sides of the body, palms facing in
• Contract bicep to bend elbow and pull DB up
towards the shoulder; elbows locked in to side
of body and lower under control
 WEEK 6 + 8 DAY 2 – Circuit 2

Side to Side Push • Start in push up position with hands together

• Take the left hand out to the side and perform a
Up push up – taking chest to the floor
• Bring the left hand back to centre
• Take the right hand out to side perform push up
• Repeat push ups from left to right

Woodchop Squat • Start with feet together, arms extended above

head holding a DB
• Jump the feet apart to a wide squat whilst
swinging the DB between the legs
• Push hips back, maintain neutral spine, head up
• Swing the DB back above the head with
extended arms and jump feet together

V-Sit • Seated position, fingers by ears, feet off floor

• Engage the abdominals - crunch the upper body
and raise legs 45 degree at the same time to
fold in to form a ‘V’ shape body position
• Lower to start position under control, repeat
• Lift legs from hips not by bending knees in

Plank Jacks • Start in push up position, palms flat or hold DBs

• Maintain neutral spine, tighten core for stability
and jump feet out wide, then back to the middle
• Try not to lift the hips whilst jumping the feet
• You will work the core more by keeping the
upper body as still as possible
 WEEK 6 + 8 DAY 3 – Circuit 1

Alternating Single • Push up position, weight on palms of hands

• Scissor jump the feet apart so that the right foot
Leg Wide Squat jumps out to land next to the right hand, the left
Thrust foot should still be in the same place
• Jump the right foot back to starting position
whilst scissoring the left foot to the left hand

Tricep Extension • Stand tall, hold DB in both hands, arms

extended above head
• Bend from the elbows, dropping the DB down
between shoulder blades as low as you can
• Extend arms to take DB back to start position
• Keep elbows close in to the ears throughout

Hop Over • Stand tall shoulders back

• Jump onto the right leg, lifting the left knee into
the chest – touching right elbow to knee
• Change position by hopping out to the side (as if
hopping over something on the floor) onto the
left leg, lifting the right knee
• Repeat continuously from right to left
Bicycle Crunch • Lie on back, bend right knee into chest while
twisting from torso to touch left elbow to right
knee; Straighten left leg keeping foot off floor
• Repeat on the opposite side – straighten the
right leg while bending the left knee towards the
chest, twisting to touch right elbow to left knee
 WEEK 6 + 8 DAY 3 – Circuit 2

Walking Lunges • Lunge left leg forward bending knee to 90 deg

• Start to straighten leg to 45 degrees and then
Double Pulse bend back to 90 degrees in a pulsing motion
• Lift the back foot onto the ball of the foot push off
the toes and lunge forward on the right foot
• Repeat forward motion, maintain a neutral spine,
pushing shoulder blades back

Burpee to • Holding DB in each hand complete full burpee

• On jumping out of burpee straighten up to
Shoulder Press standing with feet shoulder width apart
• Immediately shoulder press the DBs to the
ceiling
• Drop straight back down to repeat the burpee

Crunch with • Lie on back, arms and legs extended off floor
• Crunch up lifting shoulders off floor and reach to
Alternating touch opposite fingers to toes in the middle
Kickdown • Lower legs and arms to start position without
letting hands and feet touch the floor – repeat
alternating sides. Use DBs to make harder

Plank – Front • Hold onto DBs in push up position

• Lift one hand off the floor to extend out in front of
Raise the body, raising DB to shoulder height
• Lower under control to place DB back to the floor
and change arms
 Cool Down

• Immediately after this type of exercise, your heart rate will still be high. It is important to bring the
heart rate down slowly, and to get blood circulating normally to stop any risk of dizziness/fainting.
• Cool downs are also important to help reduce the effects of delayed onset muscle soreness and get
rid of waste products as a result of exercise (e.g. lactic acid) from the muscles.
• Perform the following static stretches at the end of each session:

Week Hold in seconds/each side

Lying Hamstring stretch 8-10

Lying Glute stretch 8-10

Standing Quadricep stretch 8-10

Standing Chest stretch 8-10

Standing Shoulder and Bicep stretch 8-10

Tricep stretch 8-10

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IMPORTANT NOTES
DRPhysique Limited accepts no liability for any injury, loss or damage resulting from
physical exercise. By following this guide you voluntarily assume the inherent risk of
physical/ resistance training. Should you suffer from any medical conditions, injuries
or allergies, or should you be in any doubt whatsoever, we advise you seek
medical/professional advice immediately and do NOT perform any exercise
recommended in this plan. Always ensure your technique is correct and train within
your own capabilities and observe any safety practices/code of conducts present
within your own gym.
Copyright
As with all our products my Anytime Anywhere plan is subject to our standard terms
and conditions, disclaimer and protected by copyright, and as such any attempts to -
Copy or duplicate; Issue copies; Sell, rent or lend; Show or communicate this guide to
other members of the public, is strictly prohibited.