During this first Micro-cycle I want you training 2-3 day per week, alternating between day 1 and day 2. Aim to have a rest day between sessions.
*IT'S A GOOD IDEA TO BOOK IN WITH ME OR ONE OF OUR TRAINERS TO GO OVER TECHNIQUE, IT'S INCLUDED IN YOUR MEMBERSHIP*
Beginner/Intermediate trainers (3 sets, building to 4): Keep the weight Light to moderate for the first couple of weeks and build as you feel you can. We are NOT looking for max weights here.
Advanced trainers (4-5 sets): As long as your technique
is in, move straight towards moderate to heavy weights, NOT MAX. You should feel challenged without failing.
2 rounds of:
300m Walk/Run Treadmill
10 Push ups
15 Kettle Bell Swings - guys -16kg/girls - 12kg
3-5 sets of 10 - Leg Press
3-5 sets of 10 - Bench Press
3-5 sets of 10 - Seated Row
3-5 sets of 10 - Seated Dumbbell Shoulder Press
3-4 sets of 12 - Barbell Bicep Curls
3-4 sets of 12 - Tricep Pushdown
3 sets of :30 second Plank
*Rest 1-2 minutes between sets.
*Move with intention through the workout, don't get caught talking with mates or on your phone for 5 minutes between sets.