WEEK 1 – let’s get fit!

Let’s do this! I do mostly gym machine exercises with a bit of mat pilates/ cardio stuff – so if you’re not confident in the gym or don’t have the time for it. Leave out the gym machine exercises and create some of your own to match it with my mat pilates/ cardio stuff – oh and I know I punch out a fair few exercises, you don’t have to do them all, just do the ones you feel more confident doing. xx
DON’T FORGET TO TAKE PHOTOS EACH WEEK!

MONDAY

Banded Monster Walk

3 sets / 30 secs

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Bench Step Up with Barbell
3 sets / 30 reps (15 each leg)

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Weighted Donkey Kick
3 sets / 40 reps (20 each leg)

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Hip Thruster into Single Abduction
3 sets / 24 reps (12 each leg)

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Smith Machine Squat
3 sets / 15 reps

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Dumbbell Deadlift
3 sets / 12 reps

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Lateral Side Squat with Dumbbells
3 sets / 12 reps

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TUESDAY

Barbell Row Supinated Grip
4 sets / 12 reps

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Wide Grip Pulldown
4 sets / 12 reps

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Seated V Bar Cable Row
4 sets / 12 reps

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Reverse Pec Deck
4 sets / 12 reps

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Straight Bar Bicep Curl
4 sets / 12 reps

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Incline Dumbbell Bicep Curl
4 sets / 12 reps

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Cross Side Mountain Climber
3 sets / 30 secs

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Squat with Twist
3 sets / 30 secs

Butt Kick
3 sets / 30 secs

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Walking Lunge
3 sets / 30 secs

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Jumping Jack
3 sets / 30 secs

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Squat Stretch
3 sets / 30 secs

 


WEDNESDAY

REST DAY


THURSDAY

Squat Pulse
3 sets / 30 secs

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Elbow to Hands
3 sets / 30 sec
*I couldn’t find a demonstration online for this one so I’ll explain to the best I can – start in a plank position on your elbows. Stand up with one hand and then the other then back down to your elbow one arm at a time*

Side & Back Lunge
3 sets / 20 reps (10 each side)
*Lateral Side Lunge then your normal Back Lunge*

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1,2,3 hold
3 sets / 30 sec

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Kickback Pulse
3 sets / 24 reps (12 each leg)

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Bicycle Tap
3 sets / 30 sec

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Glute Bridge March
3 sets / 30 sec

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Close Squat
3 sets / 30 sec
*You don’t need a demonstration for this one. Just your basic squat but with both your feet together*

Curtsey
3 sets / 30 sec

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Heel touch
3 sets / 30 sec

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Dumbbell Squat into Shoulder Press
2 sets / 15 reps

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Knee Cruncher
2 sets / 30 reps (15 each side)

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Reverse Crunch
2 sets / 12 reps

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Single Leg Glute Bridge
2 sets / 20 reps (10 each side)

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FRIDAY

Hamstring Curl Machine
4 sets / 12 reps

Hamstring Curl.jpeg

 

Wide Stance Goblet Squat
4 sets / 12 reps

Wide Stance Goblet Squat.jpeg

 

Wide Stance Leg Press
4 sets / 12 reps

Wide Stance Leg Press.jpeg

 

Hip Thrust with Pause
4 sets / 12 reps

Hip Thrust with Pause.jpeg

 

Sumo Deadlift
4 sets / 12 reps

Sumo Deadlift.jpeg

 

Adductor Machine
4 sets / 20 reps

Adductor Machine .jpeg

Kneeling Kickback
5 sets / 40 reps (20 each leg)

Kneeling Kickback.png

 

Glute Bridge with Band
3 sets / 10 reps

Glute Bridge with Band.jpeg

 

Squat with Band
3 sets / 10 reps

Squat with Band.jpeg

 

Clams with Band
3 sets / 20 reps (10 each side)

Clams with Band.png

 


SATURDAY

Shoulder Tap Plank
3 sets / 30 secs

Shoulder Tap Plank .png

 

Table Top Heel tap
3 sets / 30 secs
*I couldn’t find a good demonstration so start in this position and go from side to side tapping your heels with your hands and really crunching those side abs*

Treadmill Sprint.jpeg

 

Back Extension
3 sets / 30 secs

Back Extension.png

Bicycle
3 sets 30 secs

Bicycle.png

 

Plank Side Tap
3 sets / 30 secs

Plank Side Tap.png

 

Alternating Leg Down
3 sets / 30 secs

Alternating Leg Down.jpeg

 

Body saw
3 sets / 30 secs
*Move your body back and forth with your toes while in a plank position*Body saw

 

Military Press
4 sets / 12 reps

Military Press.jpeg

 

Seated Dumbbell Shoulder Press
4 sets / 12 reps

Seated Dumbbell Shoulder Press.jpeg

 

Dumbbell Lateral Raise
4 sets / 12 reps

Dumbbell Lateral Raise.png

 

Face Pull
4 sets / 12 reps

Face Pull.jpeg

Kneeling Rope Crunch
4 sets / 12 reps

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Treadmill Sprint
5 minutes
*You know what this is ;-)*


SUNDAY

REST DAY

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