Move itMONDAY

STYLE: FULL BODY BLAST

LOCATION: GYM

SET 115x Weighted* Squats

20x Weighted* Lunge Walks200m incline treadmill sprint

SET 215x Bicep Curl to Shoulder Press

15x Push Ups200m rower sprint

SET 315x Fitball Jacknives/Knee Tucks

20x Fitball Crunches15x Burpees

*Can opt for simply body weight if required

Kickstart your week in the gym with a challenging combo of full body strength and high intensity cardio.

Repeat 3 times – rest 30secs after each set

Repeat 3 times – rest 30secs after each set

Repeat 3 times – rest 30secs after each set

Time outTUESDAY

STYLE: RUNNING

LOCATION: OUTDOORS

SET YOURSELF A CHALLENGE – Start your timer & begin running at an

easy comfortable pace.

Every 5th minute break out into a

sustained sprint – as fast as you can

maintain for that whole minute.

As you get more advanced, you can opt

for less recovery time and go for every

4th or 3rd minute instead.

Get outdoors, lace up those sneakers

and stretch out your legs after a long

day at the desk

Try for 4x5 minute sets

Worked outWEDNESDAY

STYLE: RECHARGE

LOCATION: YOGA STUDIO

Skip the mid-week madness by finding

your zen in a power yoga class.

Try out your local hot yoga studio for

a challenge. This is the ideal way to

strengthen and stretch out

those worked muscles

(in your body AND your brain!)

Turn it upTHURSDAY

STYLE: LOWER BODY STRENGTH

LOCATION: GYM

SET 115x Leg Press

20x Weighted* Sumo Squats20x Weighted* Split Lunges20x Weighted* Squat Jumps

SET 215x Leg Extensions15x Hamstring Curls

30x Weighted* Calf raises

*Can opt for simply body weight if required

Charge up the end of the week with strength training. Save time and split up your target areas, let’s start with

the lower body.

Repeat 3 times – rest 30secs - 1min after each set

Repeat twice – rest 30secs - 1min after each set

SET 115x Lat Pull Down

15x Dumbbell Bench Press15x Dumbbell Bentover Row

20x Tricep Dips

SET 215x Bicep Curls

15x Tricep Extensions

*Can opt for simply body weight if required

It’s the end of the week! Finish strong with part two of strength training

focussing on your upper body.

Repeat 3 times – rest 30secs - 1min after each set

Repeat twice – rest 30secs - 1min after each set

FabFRIDAY

STYLE: UPPER BODY STRENGTH

LOCATION: GYM

Find your local set of stairs & start from the bottom.

30x mountain climbers3x stair runs

20x mountain climbers2x stair runs

10x mountain climbers1x stair runs

Take it to the stairs and kick start you saturday with some cardio!

Step it upSATURDAY

STYLE: CORE AND CARDIO

LOCATION: OUTDOORS

Stretch & moveSUNDAY

STYLE: STRETCH IT OUT

LOCATION: STUDIO OR AT HOME

In the comfort of your own home, slowly go through each body part & hold a stretch for 30 secs - 1 min. Take it one

step further, if you have a foam roller, incorporate that into your stretch routine.