The Weight Watcher

 

This varied and engaging full body workout should be performed three days per week with one rest day in between sessions and will lead to maximum fat burning results when combined with a balanced eating plan.

 

Use alternate exercises on alternate days and ask a fitness instructor or personal trainer for exercise guidance.

 

Always remember to warm up for five minutes on any full body cardiovascular machine.

 

Seated chest press or seated shoulder press. 15 reps. 7/10 effort.

 

3 minutes jog on the treadmill, cross trainer or AMT. 6/10 effort.

 

Seated leg press or standing dumbbell lunges. 15 reps. 7/10 effort.

 

3 minutes row or 3 minutes boxing on the heavy bag. 6/10 effort.

 

Seated pull downs or seated rows. 15 reps. 7/10 effort.

 

Lying crunch and swiss ball arm roll out superset or lying leg raise and swiss ball leg roll out superset. 10 reps of each. 7/10 effort.

 

Rest for two minutes.

 

Repeat entire circuit three more times.

 

Cool down for five minutes on any piece of full body cardiovascular equipment then stretch out all individual muscles for a minimum of 15 seconds each.

 

More reps on each exercise next time and increase the speed / strike count during CV.

 

Always remember to bring a towel and water bottle!

 

The Athlete

 

This workout is designed to boost athletic performance and send fitness levels skyrocketing when performed twice per week with at least two rest days in between sessions – please ask the fitness team for exercise guidance.

 

Always remember to warm up for five minutes on any full body cardiovascular machine.

 

VIPR clean and presses. 1 min timed round. 8/10 effort.

 

TRX press ups. 15 reps. 7/10 effort.

 

TRX pistol squats. 15 reps on each leg. 7/10 effort.

 

Burpees. 1 min timed round. 8/10 effort.

 

Muscle ups or wide grip chins. 10 – 15 reps. 8/10 effort.

 

VIPR rows. 1 min timed round. 8/10 effort.

 

2 minutes treadmill sprint at the fastest speed you can maintain. 9/10 effort.

 

Rest for three minutes.

 

Repeat the entire circuit three more times.

 

Cool down for five minutes on any piece of full body cardiovascular equipment then stretch out all individual muscles for a minimum of 15 seconds each.

 

More reps on each exercise next time.

 

Always remember to bring a towel and water bottle!

 

The Hero

 

This workout is designed to achieve maximum strength and power gains – please ask the fitness team for exercise guidance.

 

Always remember to warm up for five minutes on any full body cardiovascular machine.

 

Barbell squats. 5 reps. Two sets. 9/10 effort.

 

Deadlifts. 5 reps. Two sets. 9/10 effort.

 

Barbell bench press. 5 reps. Two sets. 9/10 effort.

 

Barbell clean and press. 1 rep. One set. 10/10 effort.

 

TRX double arm extensions. 10 reps. Three sets. 8/10 effort.

 

Reebok step plyo push ups. 10 reps. Three sets. 8/10 effort.

 

Tuck jumps. 1 min timed round. Repeat three times. 9/10 effort.

 

Rest periods for exercises 1 – 4 are three minutes.

 

Rest periods for exercises 5 – 7 are one minute.

 

Cool down for five minutes on any piece of full body cardiovascular equipment then stretch out all individual muscles for a minimum of 15 seconds each.

 

More weight on each exercise next time.

 

Always remember to bring a towel and water bottle!

 

The Lean Queen

 

This workout is optimized to achieve a balanced physique and lean muscular development – please ask the fitness team for exercise guidance.

 

Always remember to warm up for five minutes on any full body cardiovascular machine.

 

Dumbbell chest press. 15 reps. Four sets. 7/10 effort.

 

Dumbbell fly’s. 15 reps. Four sets. 7/10 effort.

 

Alternating dumbbell lunges. 15 reps on each side. Four sets. 7/10 effort.

 

Seated leg extensions. 15 reps. Four sets. 7/10 effort.

 

Dumbbell rows. 15 reps on each side. Four sets. 7/10 effort.

 

Standing straight arm cable push downs. 15 reps. Four sets. 7/10 effort.

 

Barbell curl and triceps push down super set. 15 reps of each exercise. Four sets. 7/10 effort.

 

Lying leg raises. 15 reps. Four sets. 7/10 effort.

 

Seated alternating medicine ball side taps. 30 reps. Four sets. 7/10 effort.

 

Rest periods are 30 – 60 seconds between sets.

 

Cool down for five minutes on any piece of full body cardiovascular equipment then stretch out all individual muscles for a minimum of 15 seconds each.

 

More reps and less rest on each exercise next time.

 

Always remember to bring a towel and water bottle!

 

The Governor

 

This workout is designed to create a strong and highly muscular upper body – please ask the fitness team for exercise guidance.

 

Always remember to warm up for five minutes on any full body cardiovascular machine.

 

Incline barbell bench press. 8 reps. Three sets. 8/10 effort.

 

Decline barbell bench press triple drop set. 8 reps. Three sets (triple drop on the last,) 8/10 effort.

 

Flat dumbbell fly 21’s. 21 reps. Three sets. 8/10 effort.

 

Wide grip chins. Rep to failure. Three sets. 10/10 effort.

 

Barbell rows. 8 reps. Three sets. 8/10 effort.

 

Dumbbell pull overs. 8 reps. Three sets. 8/10 effort.

 

Wide grip power rack triceps dip and close grip chin super set. Rep to failure on each exercise. Three sets. 10/10 effort.

 

Standing EZ bar preacher curls. 8 reps. Three sets. 8/10 effort.

 

Triceps skull crushers. 8 reps. Three sets. 8/10 effort.

 

Rest periods are 60-90 seconds between sets.

 

Cool down for five minutes on any piece of full body cardiovascular equipment then stretch out all individual muscles for a minimum of 15 seconds each.

 

More weight and less rest on each exercise next time.