Overhead Dumbbell March

Setup - Stand tall with feet hip-width apart - Hold a dumbbell overhead with both hands - Keep your arms fully extended and shoulders engaged Movement - Lift one knee toward your waist while maintaining an upright posture - Lower the leg back down and immediately lift the other knee - Continue marching in place while keeping the dumbbell stable overhead

Warm-Up Jog

Warm-up pace jog

Warmdown Walk

Movement- Warm down at a pace comfortable for you

Weighted Burpee

Setup - Grab a set of dumbbells - Start by lying face down to the ground with your body fully extended. Grip the dumbbells by your sides with your elbows facing towards the ceiling and have your toes flat on the ground Movement - Press your body upwards using your hands that are gripping onto the dumbbells - Use your feet to jump into a squat position, and then lean your torso over as you swing the dumbbells in between your legs and press over your head using the momentum - Lower yourself back down into a pushup position. Then lower yourself again so your torso is flat on the ground, back to the starting position - Repeat at a fast pace

Smith Machine Sissy Squat

Setup - Set the barbell on the Smith Machine at about shoulder height or slightly higher - Stand away from the Smith Machine, with your feet shoulder width apart and about 1-2 feet in front of the barbell - Your toes should be pointed straight ahead or slightly outward - The bar should rest on your upper traps Movement - Lean into the bar, allowing your knees to bend forward while keeping your torso as upright as possible - Shift your hips backwards and descend towards the ground by bending your knees lowering yourself as though you are sitting into a chair. - Lower yourself as low as you can go focusing on keeping your heels on the floor driving the motion from your quads. - Once you have reached the lowest point, press through your quads and return to the starting position

Cable Single Arm Lat Raises

Setup - Attach a stirrup handle to a low pulley on the cable machine - Adjust the cable to its lowest setting - Stand sideways to the machine with the pulley closest to the hand you will be working - Grasp the handle with the hand furthest away from the machine with a neutral grip - Place opposite hand to hold onto the machine beside you for balance Movement - Pull the handle outward and upward, leading with your elbow - Keep your arm slightly bent, and raise the cable to the side until your arm is roughly at shoulder height or slightly higher. Your palm should face the ground - Slowly lower the cable back down to the starting position, stopping just past your hip

Jog Incline

Jog at an incline of specific %

Assisted Pull-up

Setup - Select a loop resistance band and loop one end around the bar leaving the other end hanging downward - Grab the bar with both hands using an overhand grip at shoulder width apart - Place your knees or feet in the band and lower yourself down, the band should stretch with your body Movement - Begin the movement by pulling yourself upwards. Drive your elbows down and towards your torso as you pull, focusing on your back and biceps to lift your body - Continue pulling until your chin is above the bar - Slowly lower yourself back down to the starting position with your arms fully extended

Supermans

Setup - Lie face down on a mat or the floor with your arms extended in front of you - Your legs should be fully extended behind you, with your toes pointing toward the floor - Keep your neck neutral by looking down or slightly ahead - Before you begin, engage your core by gently pulling your belly button towards your spine - Keep your glutes tight, and mentally prepare to activate the muscles in your back and posterior chain Movement - Simultaneously lift both your arms and legs off the ground. Focus on using your lower back and glutes to initiate the movement, not just your arms or legs - Try to raise your chest and thighs off the floor while keeping your arms extended forward - Slowly lower your arms, chest, and legs back to the ground, maintaining control of the descent

B Stance Landmine RDLs

Setup - Secure a barbell into a landmine attachment - Stand facing the barbell, with the end of the barbell in front of your working leg - Position your feet so that your working foot is about hip width apart and directly in line with the barbell - Your non working foot should be placed slightly behind and to the side of your body, with your heel in the air - Grip the barbell with one hand or both, using an overhand grip or mixed - Keep your chest up, shoulders back and core braced Movement - Initiate the movement by pushing your hips back, keeping the barbell close to your body as you lower it towards the ground. Maintaining a slight bend in your knees - Continue lowering until you feel a good stretch in your hamstrings and your glutes, usually when the barbell reaches around mid-shin height or when torso is near parallel to the ground - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift the barbell back up

Dumbbell Kas Hip Thrusts

Setup - Sit on the ground with upper back rested against a bench or a box. Place your shoulder blades on the edge of the bench - Place dumbbell across your hips. Hold dumbbell in place by cupping your hands around it - Position your feet flat on the floor, slightly pointed outwards at shoulder width apart Movement - Push through your heels and drive your hips upward, focussing on contracting your glutes and hamstrings. As you lift your hips, ensure that your knees are slightly forward - At top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard at the top - Slowly lower your hips half way down and repeat movement

Side Lunge

Setup - Stand with your feet hip width apart and toes pointing forward - Keep your hands on hips or out in front of you for balance Movement - Take a large step out to one side with your working leg, keeping the non working leg straight - As you step out, shift your hips back and down and bend your knee to lower your body into a lunge - Push off your working leg through your heel and extend your leg to return to the starting position

Landmine Close Grip Row

Set Up - Grab a Barbell and place it into the Landmine Barbell Stand - If your gym doesn't have a stand place it in the centre of a 20kg weight plate - Grab the close grip triangle bar and place on the barbell Movement - Place your feet shoulder width apart, keeping your back straight at 45 degrees - Perform the movement ensuring you stay controlled and hold at the top for 1-2 seconds

Seated Hamstring Curls

Setup - Adjust machine so your back is flat on the backrest. Make sure your knees align with the pivot point on the machine. Your knees should be slightly off the edge of the seat when you begin - Position the padded lever so that it rests on the lower part of your legs Movement - Engage your hamstrings and slowly curl your legs downwards so that your heels are level with the bottom of the machine - Slowly extend your legs back to the starting position by straightening your legs

Single Leg Press

Setup - Sit on the leg press machine and position your back flat against the backrest - Place one foot in the middle of the foot platform while keeping the other foot off the platform or resting on the side Movement - Slowly bend your knee, lowering the platform until your thigh reaches about 90 degrees - Keep your foot flat on the platform and control the descent - Push through your heel and mid-foot, extending your knee until your leg is nearly straight

Lower Abs (5m)

Lower Abs (5m)

Banded Donkey Kicks

Setup - Loop a resistance band around both thighs, just above your knees - Get on all fours with your wrists aligned under your shoulders and knees under your hips. Keep your core engaged and spine neutral Movement - Keeping your knee bent at 90 degrees, lift one leg upward by driving your heel toward the ceiling. Squeeze your glutes at the top of the movement - Slowly lower your knee back to the starting position without touching the floor to maintain tension

Leg and Glute Burnout Finisher

Continue to Leg and Glute Burnout Finisher!

Dumbbell Hip Thrust Tri Method

This method will consist of 3 different variations of Hipthrusts to be performed in one motion. It will include regular HipThrusts, Kas Hipthrust and Pulses. When you complete all 3 of these in 1 motion that will be 1 rep total Setup - Sit on floor with upper back against a bench. Your shoulder blades should be near the top of the bench - Rest a dumbbell over your legs and cup the weight in both hands - Place your feet flat on the floor, shoulder width apart with your toes externally pointed outwards slightly Movement - Drive through your heels and push your hips upward, extending your legs while keeping your upper back and shoulders against the bench - Squeeze your glutes at the top and lower your hips back down until your glutes are nearly touching the ground. Repeat and thrust back to the top. This is your full Hipthust - Once at the top of the movement lower your hips halfway down to perform a Kas Hipthrust and drive through your heels to thrust back to the top - To perform the pulse, slightly dip your hips down and thrust back to the top of the movement - Repeat for reps stated

High Knees

Setup - Stand tall with your feet about hip width apart - Place your arms at a 90 degree angle in front of you to help with balance Movement - Lift your right knee as high as you can, aiming to bring it up to hip height. As your right knee comes up use your right hand as a target to slightly hit as your leg pumps upward. Do the same with your left - Alternate legs at a fast pace