Monday: Cardio/Legs
45-60mins Steady State cardio mixed with High-Intensity Intervals
4x 12-20 Squats (15kg)
4x 12-20 Lunges (15kg)
4x 12-20 Plyometric Lunges
4x 20 Lying Hamstring Curls, supersetted with Straight-Leg Deadlifts (light weight)
4x 20 Seated Leg Extensions
4x 12-20 Hip Extensions on machine
Tuesday: Cardio/Yoga
45-60mins Steady State cardio mixed with High-Intensity Intervals
Bikram Yoga
Wednesday: Plyos/Back/Biceps
4x 50 Ski’s
4x 20 Lunge-jumps
4x 20 Squat-jumps
Skipping Intervals 3 minutes long
4x 15 Lat Pull Downs (Wide Grip)
4x 15 Seated Cable Row
4x 15 Seated Supported Row
3x 15 Supported Back Extensions with weight
4x 15 Dumbbell Curls
4x 15 Barbell Curls
4x 15 Hammer Curls
4x 15 Cable Curls
Thursday: Cardio/Plyos
Morning Cardio
Plyometrics
Bikram Yoga
Friday: Cardio/Shoulders/Triceps
Steady-state cardio with intervals and stairs (60 mins+)
15x 4 Lateral Raises
15x 4 Front Raises
15x 4 Shoulder Press Machine
15x 4 Close-Grip Barbell Raises
4x 15 Dips
4x 15 Dumbbell Kickbacks
4x 15 Overhead Tricep Extensions
4x 15 Downward Cable Rows
Saturday: Chest/Abs
3x 15 Chest Press
4x 50 Jack-knives with a 5kg weight
4x 50 Crunches
Sunday: Day Off
Active rest day (Bikram Yoga or a walk)