Keep an eye on this page. New video workouts will be added every week. Remember, these will be the full 15-25 minute workouts.

Rules for these workouts

1) Go heavy! (Aka You should struggle in the last few reps)

2) Take a 1 minute break between each set

3) Take a 1 minute break between each exercise That’s tough? Yup, it’s supposed to be…

Heavy, hard, short and intense.

This is yet another 4-8 week training program where you’ll do 3 workouts a week.

Video #1

Exercise #1 – Bicycles with a 1-2 second hold at each 5th rep x 2 sets

Exercise #2 – Dumbbell held at chest split squat – 3 x 8 reps each leg, alternating (Left leg, then right leg) 

Exercise #3 – Hyper extended standing donkey kick backs – 3 x 15 reps each leg, alternating (Left leg, then right leg)

Exercise #4 – Standing adduction – 2 x 10 reps each leg alternating (Left leg, then right leg)

Exercise #5 – Standing rows… no.1 Wide under grip x 10 reps, no.2 Close under grip x 10 reps, no.3 Wide over grip x 10 reps, no.4 Close over grip x 10 reps

Note: Use cables or ankle weights for #3 and #4

Video #2

Exercise #1 – Hyperextended standing hip extension 3 x 20 reps (Cables or ankle weights)

Exercise #2 – Standing 45 degree abductions 3 x 20 reps (Cables or ankle weights)

Exercise #3 – Leg curls 3 x 10 reps each leg, alternating (Left leg, then right leg)

Exercise 4 – Goblet squat with dumbbell 3 x 10 reps

Exercise 5 – Dumbbell swings (Between open legs 10 reps) > Side to side dumbbell swings (Close legs x 10 reps) Do this twice 2

Exercise #6 – ‘Cable placed low’ woodchoppers (Easiest in cable machine) – 2 x 15 reps each side, alternating (Left side, then right side)

Video #3

Exercise #1 – The clam – 3 x 10 reps each leg (Dumbbell held on thigh), alternating (Left leg, then right leg)

Exercise #2 – Reverse lunge > Knee up (Dumbbell held at chest) 2 x 15 reps alternating (Left leg, then right leg)

Exercise #3 – Single leg feet raised glute bridge (Dumbbell/Barbell held at waist) 2 x 10 reps alternating (Left leg, then right leg)

Exercise #4 – Super rep split squat – 3 x 10 reps each leg (Dumbbell held at chest), alternating (Left leg, then right leg)

Exercise #5 – The pull through – 3 x 10 reps (Cable machine or band)

Video #4

Exercise #1 – Good morning – 3 x 15 reps (Moderate weight)

Exercise #2 – Hyper extended standing donkey kick backs – 3 x 15 reps each leg, alternating (Left leg, then right leg)

Exercise #3 – Sumo deadlift (With dumbbell) – 3 x 10 reps

Exercise #4 – 45 degree laying abduction (With ankle weights on) 3 x 15 reps, alternating (Left leg, then right leg)

Exercise #5 – Cable or resistance band rotary hold 3 sets each side (Left side first, right side last)

Exercise 6 – Ankle weight bicycles with a 1-2 second hold at each 5th rep, until failure x 2 sets

Video #5

 

Exercise #1 – Light weight super reps squats – 3 x 15 reps

Exercise #2 – Standing ‘big step’ long lunge – 2 x 10 reps, each leg, alternating (Left leg, then right leg)

Exercise #3 – Push up > Spider crawl push up left > Push up > Spider crawl push up right, until failure

Exercise #4 – Laying leg raises feet straight x 10 reps > To the left x 10 reps > To the right x 10 reps

Exercise #5 – Jogging on the spot until failure x 2 sets

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#10

 

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