| Day | 1 - Cardio |
 | 1. Treadmill
| Duration: | 20 Min | Intensity: | 90% | | Notes: | Complete HIIT for 15-20 minutes at the END of your upper body workout. |
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| Day | 1 - Upper Body |
 | 1. Exercise Ball Pushups
| Sets: | 3 | Reps: | 12 | | Notes: | If you can't do 12 reps do pushups on the ground. Go until failure. Superset with Lat pulldowns. |
|
 | 2. Lat Pulldown
| Sets: | 3 | Reps: | 12 | | Notes: | Adjust the weight to go until failure. Superset with lat pulldowns |
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 | 3. Arnold Press
| Sets: | 3 | Reps: | 12 | | Notes: | Go until failure. After each set jump on the treadmill for 50 seconds. |
|
 | 4. Bent-over Barbell Rows
| Sets: | 3 | Reps: | 12 | | Notes: | Can use dumbells. Superset with Ball incline press. |
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 | 5. Ball Incline Dumbbell Press
| Sets: | 3 | Reps: | 12 | | Notes: | Superset with bent over row exercise. |
|
 | 6. Barbell Curls
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 | 7. Tricep Pulldowns
| Sets: | 3 | Reps: | 12 | | Notes: | Superset with Bicep Barbell Curls. |
|
 | 8. Clean and Jerk
| Sets: | 3 | Reps: | 12 | | Notes: | Can use dumbbells. Use a spotter to make sure you're complting this exercise properly. This is a great finisher. |
|
 | 9. Abdominal Barbell Rollouts
| Sets: | 3 | Reps: | 12 | | Notes: | Can use ball as well. |
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| Day | 2 - Lower Body |
 | 1. Ball Squats
| Sets: | 3 | Reps: | 12 | | Notes: | Use dumbbells to only get 12 reps. Work really hard on this one. |
|
 | 2. Hack Squat
| Sets: | 3 | Reps: | 12 | | Notes: | Can use another type of leg press machine if you can't find one. In-between your sets jump on the bike for 50 seconds. Work really hard. |
|
 | 3. Lunges
| Sets: | 3 | Reps: | 12 | | Notes: | Alternate legs to achieve the desired result. Change up the leg every time. |
|
 | 4. Seated Calf Raises
| Sets: | 3 | Reps: | 12 | | Notes: | work your calves hard here. |
|
 | 5. Step Ups
| Sets: | 3 | Reps: | 12 | | Notes: | Finish your legs off with step ups. |
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| Day | 3 - Cardio |
 | 1. Rowing Ergometer
| Duration: | 10 Min | Intensity: | 75% | | Notes: | A great overall workout. |
|
 | 2. Stepper
| Duration: | 20 Min | Intensity: | 75% | | Notes: | Work hard |
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| Day | 4 - Cardio |
 | 1. Elliptical or Cross Trainer
| Duration: | 20 Min | Intensity: | 95% | | Notes: | Train with High Intensity Interval Training for 20 minutes. WORK REALLY HARD! |
|
 | 2. Swimming
| Duration: | 40 Min | Intensity: | 80% | | Notes: | Try a different activity every week to mix it up. Switch from swiming to biking to squash etc. |
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| Day | 4 - Upper Body |
| 1. Lat Pulldown
| Sets: | 3 | Reps: | 12 | | Notes: | Please follow Day 1 and mix up the exercises if you can. Don't forget to record your progress and increase your weight / intensity by 5% a week!!!! |
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| Day | 5 - Lower Body |
 | 1. Cable Bent-Leg Deadlift
| Sets: | 3 | Reps: | 12 | | Notes: | Follow day 2 with mixing up different exercises. Remember to work on your core on your upper body day. There wasn't too many exercises shown for abdominals so make sure you do them seperately at the end of your upper body days. |
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| Day | 6 - Cardio |
| Day | 7 - Plyometrics |
 | 1. Side Box Jumps
| Sets: | 3 | Reps: | 8 | | Notes: | This one doesn't have to be over a bench but put something to jump over that you have a tough time doing 8 reps of for three sets. Rest 1 minute and 30 seconds in between each set. |
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 | 2. Jump Rope
| Sets: | 3 | Reps: | 12 | | Notes: | Do this for 1 minute and then rest for 2 minutes. Rinse and Repeat until 3 sets are completed :) |
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 | 3. Double Knee Jumps
| Sets: | 3 | Reps: | 12 | | Notes: | Complete 12 double knee jumps in a row. Work HARD |
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