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Full Push (Strength and Burnout Finisher)
No summary yet.
Published v1
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55m
15
Dec 7
Full Body Strength
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Published v1
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1h
6
Dec 7
Full Body Strength
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Published v1
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1h
6
Dec 7
Full Push + 15m HIIT
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Published v1
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45m
24
Dec 7
Full Push + 15m HIIT
No summary yet.
Published v1
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45m
24
Dec 7
Full Push (Strength and Burnout Finisher)
No summary yet.
Published v1
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55m
15
Dec 7
Full Push + Core HIIT
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Published v1
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1h
24
Dec 7
Full Push + Core HIIT
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Published v1
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1h
24
Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
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Exercises
Barbell Squat
Setup - Position the barbell on a squat rack at about chest height - Position the barbell so it rests comfortably on your upper traps. Grip the bar with your hands wider than shoulder width apart and your elbows down Movement - Place your feet shoulder width apart with your toes externally pointed outwards slightly. Brace your core and hinge at the hips to simultaneously bend your knees. Push your hips back first, then drop your knees to allow your thighs to descend - Keep your chest up and eyes forward. Maintaining a neutral spine throughout the movement - Lower yourself until your thighs are parallel to the ground or your hips drop below your knees - Drive through your heels to push yourself back to a standing positionFields Reps Weight
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Exercises
Barbell Sumo Deadlifts
Setup - Place a loaded barbell on the ground in front of you. Ensure the barbell is centred - Stand with your feet wider than shoulder width apart, with your toes pointed outwards - Lower your hips so that your thighs are angled outward in line with your feet, keeping a neutral spine. Your knees should track in line with your toes and your shins should be vertical - Grip the barbell using a wide grip. Use mixed grip or overhand grip to do so - Engage your core and ensure that your spine stays neutral. Keep your shoulder blades retracted and chest up to help maintain a strong, stable position Movement - Push through your heels and begin to extend your hips and knees at the same time. Focus on keeping the bar as close to your body as possible - As you lift the bar extend your hips and knees until you are standing up fully - To return to the ground, initiate the movement by hinging your hips back, pushing all the weight to the backs of your heels. Your chest should lower simultaneously, and your knees should bend as the bar travels downwards - Lower the barbell until it lightly touches the floor, then reset your position before performing your next repFields Reps Weight
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Exercises
Dumbbell Shoulder Press
Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angleFields Reps Weight
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Exercises
Kettlebell Swings
Setup - Stand with your feet shoulder width apart, with toes slightly turned out. The kettlebell should be on the floor in front of you - Bend at the hips, reaching down to grab the kettlebell handle with both hands. Your back should be flat, your chest lifted and your core engaged Movement - Hinge at the hips, sending your hips back as you bend your knees slightly. The kettle bell should travel behind your body between your legs - To initiate the upward swing, explore from your hips, driving your hips forward with force while maintaining a straight line from your shoulders to your hips - The kettlebell should travel upward to about chest or eye height - Allow the kettlebell to naturally fall back down as you hinge at the hips again. RepeatFields Reps Weight
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Exercises
Plank Jacks
Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or timeFields Reps Weight
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Exercises
Shoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possibleFields Reps Weight
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