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4-week Fitness Programme

If you want to reach your full potential, you’ll need to step out of your comfort zone and push through your limits – it’s the best way to discover the best version of yourself.

During these four weeks, you’ll most likely find that your mental barriers are stronger than the physical ones, but committing to this programme will align your mind and body to push your limits and truly test what you are made of.

We know you’ve got what it takes but do you know what is your true potential? Let’s find out!

Please note that the information provided below cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness programme.

Workouts

Every week you’ll be challenged to complete four different workouts that will inspire you to get out of your comfort zone.

We’ll vary the sessions, both with movements, reps and time, to maximise the results. Some movements will be incorporated more often than others, as compound movements will give you the most bang for your buck with regard to burning calories, but will also build strength.

Strength

In the workout sessions that focus on getting stronger, we’ll slow down the movements and increase the time under tension (TUT), which has been proved to elicit great strength gains. Slowing down will allow us to focus on correct mechanics, moving the way the body was meant to move and undoing the hours of sitting, that most of us have to do every day.

HIIT

Focusing on HIIT means that you’ll be moving fast and breathing heavy. You’ll find yourself out of breath and with a burning sensation in your muscles - but this is where results are made, so don’t be shy to push to reach your potential. Combining cardio and strength training will give you the best of both worlds – hypertrophy and strength gains with an increase in calories burned.

Mobility

The purpose of mobility work is to increase our range of motion and gain control of new movements. By spending time moving well and with purpose you can regain full range of motion and remove aches and pain that you may be experiencing. After all, strength alone isn’t enough, you need a full range of motion and functional muscles to be able to use your strength.

Recovery

Recovery is just as important as the training itself. If you don’t allow the body enough time to heal itself and restore its energy supplies, you won’t get the most out of your sessions. Workouts create micro damages in the muscle tissue and it is the subsequent healing of this damage that will make you stronger.

Imagine scratching a wound before it has healed – you’ll just end up slowing down the process. The recovery time between workouts depends on a number of variables, but the key components of recovery that apply to everyone are sleep, food and rest, together with time.

You can aid recovery by doing light activities to promote blood flow and movement in the damaged tissues. The blood carries the necessary building blocks to regenerate the damaged muscle tissue so an increase in blood flow during light to moderate exercise will assist recovery.

Week 1

Monday

 
Strength session

Week 1 – Monday: Strength session

Warm-up
  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute, on the minute, for 10 minutes
Superset 1
  • Air squats
  • Reps: 20
  • Tempo: free
  •  
  • Push-ups
  • Reps: 15
  • Tempo: free
  •  
  • Repeat set 5 times, starting every 3 minutes
Superset 2
  • Good mornings
  • Reps: 20
  • Tempo: free
  •  
  • Chair dips
  • Reps: 15
  • Tempo: free
  •  
  • Repeat set 5 times, starting every 3 minutes
Superset 3
  • Lunges
  • Reps: 10
  • Tempo: 3011
  •  
  • Max effort push-up hold
  •  
  • Repeat set 4 times with no rest between sets
Bonus
  • Tabata sit ups
  • Reps: as many as possible in 20 seconds
  • Sets: 8 (10-second rest between sets)

Tuesday

 
HIIT

Week 1 – Tuesday: HIIT

Warm-up
  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes
3 rounds (1 minute of each)
  • Burpees
  • Squat jumps
  • Mountain climbers
  • Rest
Bonus
  • 4 inchworms + 30-second squat hold
  • Sets: 3, no rest between sets

Wednesday

Rest day

Thursday

 
Mobility

Week 1 – Thursday:Mobility

Warm-up
  • 27 squats and good mornings with different stances
  •  
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
  • Couch stretch, 2 minutes each side
  • 20 air squats
  • Twisted lizard, 1 minute each side
  • 10 Cossack squats
  • Pigeon stretch, 1 minute each side
  • 20 good mornings
  • Shoulder stretch, 1 minute each side
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 1 minute

Friday

Rest day

Saturday

 
Strength & HIIT

Week 1 – Saturday:Strength & HIIT

Warm-up
  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  •  
  • Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
  • Split squats
  • Reps: 8
  • Tempo: 4040
  •  
  • Glute bridge
  • Reps: 8
  • Sets: start immediately after air squats
  • Tempo: free
  •  
  • Split squats
  • Reps: 8
  • Tempo: 4044
  •  
  • Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
  • 5 rounds with no rest between rounds
  • 10 jumping lunges
  • 10 burpees
  • 10 superman rocks
    HIIT workout option 2 (outdoors)
  • 200-400 metre run (decide a distance that will take you 1 minute 30 seconds at 85% effort)
  • 5 rounds, start every 2 minutes
Bonus
  • Bicycle crunches
  • 100 reps in total
  • You can take a break if needed

Sunday

30 minutes of easy aqua jogging

Week 2

Monday

 
Strength session

Week 2 – Monday:Strength session

Warm-up
  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute on the minute for 10 minutes
Superset 1
  • Air squats with object
  • Reps: 20
  • Tempo: free
  •  
  • Diamond push-ups
  • Reps: 15
  • Tempo: free
  •  
  • Repeat set 5 times, starting every 3 minutes
Superset 2
  • Single leg straight leg deadlifts
  • Reps: 10
  • Tempo: free
  •  
  • Push-up plank walks
  • Reps: 15
  • Tempo: free
  •  
  • Repeat set 5 times, starting every 3 minutes
Superset 3
  • Tempo cossack squats
  • Reps: 10
  • Tempo: free
  •  
  • Bent over W&Ys (shoulder strength)
  • Reps: 10
  • Tempo: free
  •  
  • Repeat set 4 times with no rest between sets
Bonus
  • Tabata hollow rocks
  • Reps: as many reps as possible in 20 seconds
  • Sets: 8 (10-second rest between sets)

Tuesday

 
HIIT

Week 2 – Tuesday: HIIT

Warm-up
  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes
4 rounds (1 minute of each)
  • Burpees
  • Squat jumps
  • Mountain climbers
  • Rest
Bonus
  • 40 alternating lunge jumps+ 30-second superman hold
  • Sets: 3, no rest between sets

Wednesday

Rest day

Thursday

 
Mobility

Week 2 – Thursday:Mobility

Warm-up
  • 27 squats and good mornings with different stances
  •  
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
  • Pigeon stretch 2 minutes each side
  • 20 air squats
  • Twisted lizard, 90 seconds each side
  • 10 Cossack squats
  • Couch stretch, 90 seconds each side
  • 20 good mornings
  • Shoulder stretch, 90 seconds each side
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 90 seconds

Friday

Rest day

Saturday

 
Strength & HIIT

Week 2 – Saturday:Strength & HIIT

Warm-up
  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  •  
  • Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
  • Split squats with object
  • Reps: 10
  • Tempo: 4040
  •  
  • Glute bridge
  • Reps: 10
  • Tempo: 4044
  •  
  • Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
  • 5 rounds with no rest between rounds
  • 10 jump squats
  • 10 sit ups
  • 10 up downs
  • 3 inch worms
  •  
    • Bonus
    • 100 reps of hollow rocks. You can take a break if needed.
    HIIT workout option 2 (outdoors)
  • 5 rounds with no rest between rounds
  • 200-meter run
  • 20 air squats
  • 20 push ups
  • Bonus
  • Sprint 20 meters and walk back every minute on the minute for 10 minutes.

Sunday

30 minutes of brisk walking

Week 3

Monday

 
Strength session

Week 3 – Monday: Strength session

Warm-up
  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  •  
  • Tempo: every minute on the minute for 10 minutes
Superset 1
  • Air squats with heavier object
  • Reps: 15
  • Tempo: free
  •  
  • Push-ups
  • Reps: 20
  • Tempo: free
  •  
  • Repeat the set 5 times starting every 3 minutes
Superset 2
  • Single leg straight leg deadlifts
  • Reps: 10
  •  
  • Chair dips
  • Reps: 20
  • Tempo: free
  •  
  • Repeat the set 5 times starting every 3 minutes
Superset 3
  • Lunges
  • Reps: 10
  • Tempo: 3011
  •  
  • Maximum effort push-up hold
  •  
  • Repeat the set 4 times with no rest between sets
Bonus
  • Tabata crunch
  • Reps: as many as possible in 20 seconds
  • Sets: 8 (10-second rest between sets)

Tuesday

 
HIIT

Week 3 – Tuesday: HIIT

Warm-up
  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes
5 rounds (1 minute of each)
  • Burpees
  • Squat jumps
  • Mountain climbers
  • Rest
Bonus
  • 3 rounds of (1-minute rest between rounds)
  • 1-minute hollow hold
  • 10 tuck crunches
  • 20-second hollow hold

Wednesday

Rest day

Thursday

 
Mobility

Week 3 – Thursday:Mobility

Warm-up
  • 27 squats and good mornings with different stances
  •  
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
  • Couch stretch, 2 minutes each side
  • 20 air squats
  • 20 lunges
  • Twisted lizard, 90 seconds each side
  • 20 air squats
  • 10 Cossack squats
  • Pigeon stretch, 90 seconds each side
  • 10 split squats each side
  • 20 good mornings
  • Shoulder stretch, 90 seconds each side
  • 20 shoulder taps
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 90 seconds

Friday

Rest day

Saturday

 
Strength & HIIT

Week 3 – Saturday: Strength & HIIT

Warm-up
  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  •  
  • Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
  • Split squats with heavier object
  • Reps: 10
  • Tempo: 4040
  •  
  • Single leg glute bridge
  • Reps: 10
  • Tempo: 4044
  •  
  • Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
  • 5 rounds starting every 3 minutes
  • 10 thrusters with object
  • 10 push ups
  • 10 deadlifts
  • 10 down ups
  •  
  • Bonus
  • Plank hold for 120 seconds. You can take a break if needed.
    HIIT workout option 2 (outdoors)
  • 5 rounds starting every 3 minutes
  • 10 thrusters with object
  • 100-metre run
  • 10 air squats
  • 100 metre run
  •  
  • Bonus
  • Sprint 40 meters and walk back every minute on the minute for 10 minutes.

Sunday

10 minutes of foam rolling with slow joint rotations (ankles, hips and shoulders)

Week 4

Monday

 
Strength session

Week 4 – Monday: Strength session

Warm-up
  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute on the minute for 10 minutes
Superset 1
  • Air squats with heavy object
  • Reps: 10
  • Tempo: free
  •  
  • Diamond push-ups
  • Reps: 20
  • Tempo: free
  •  
  • Repeat set 5 times starting every 3 minutes
Superset 2
  • Single leg straight leg deadlifts with object
  • Reps: 10
  • Tempo: free
  •  
  • Push-up plank walks
  • Reps: 20
  • Tempo: free
  •  
  • Repeat set 5 times starting every 3 minutes
Superset 3
  • Cossack squats with object
  • Reps: 10
  • Tempo: 3011
  •  
  • Bent over W&Ys (shoulder strength)
  • Reps: 10
  •  
  • Repeat set 4 times with no rest between sets
Bonus
  • Tabata hollow rocks
  • Reps: as many as possible in 20 seconds
  • Sets: 8 (10-second rest between sets)

Tuesday

 
HIIT

Week 4 – Tuesday: HIIT

Warm-up
  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes
4 rounds of:
  • Burpees, 90 seconds
  • Squat jumps, 90 seconds
  • Mountain climbers, 90 seconds
  • Rest, 1 minute
Bonus
  • 3 rounds with 1-minute rest between rounds
  • 1-minute hollow hold
  • 10 tuck crunches
  • 20-second hollow hold

Wednesday

Rest day

Thursday

 
Mobility

Week 4 – Thursday:Mobility

Warm-up
  • 27 squats and good mornings with different stances
  •  
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
  • Pigeon stretch 2 minutes each side
  • 20 air squats
  • 20 lunges
  • Twisted lizard, 90 seconds each side
  • 20 air squats
  • 10 Cossack squats
  • Couch stretch 90 seconds each side
  • 10 split squats each side
  • 20 good mornings
  • Shoulder stretch, 2 minutes each side
  • 20 shoulder taps
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 2 minutes

Friday

Rest day

Saturday

 
Strength & HIIT

Week 4 – Saturday: Strength & HIIT

Warm-up
  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  •  
  • Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
  • Split squats with heavier object
  • Reps: 12
  • Tempo: 4040
  •  
  • Single leg glute bridge
  • Reps: 15
  • Tempo: 4044
  •  
  • Split squats
  • Reps: 8
  • Tempo: 4044
  •  
  • Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
  • 5 rounds with 2-minute rest between rounds
  • 10 burpees
  • 10 mountain climbers
  • 10 sit-ups
  • 10-metre bear crawl
  • Bonus
  • 1 hollow rock + 1 -second hollow hold. Repeat 10 times.
    HIIT workout option 2 (outdoors)
  • 5 rounds with 2-minute rest between rounds
  • 100-200 metre run
  • 10 burpees
  • 10 jump squats
  • Bonus
  • Sprint 60 metre and walk back. Repeat every minute on the minute for 10 minutes.

Sunday

30 minutes easy biking or brisk walking

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Workout instructions

Strength

Each movement is paired with another and is to be performed as a superset, meaning that every 3 minutes you perform a set of movement 1 and a set of movement 2 alternating between the sets. Once all sets are completed, you will move directly to superset 2 and complete it as superset 1. In superset 3, as soon as you have completed the first movement, you move directly to the second movement for the designated number of sets.

HIIT

You’ll perform each movement for as many repetitions as possible within the set time and then move straight to the next movement and continue in the same format. After finishing the last movement, you’ll rest for 1min and repeat it for the designated number of rounds. The bonus should be performed as a continuous effort with no rest between the sets.

Mobility

When doing mobility, you should focus on breathing well, allowing your body to relax and get used to the new positions. We will start and finish each session with a dynamic stretching routine that will allow you to “feel” the newly gained range and gradually build strength. It’s key to warm up before this session to prepare your body for the movements and make the muscle tissue more elastic and pliable.

Tempo

There’s a designated tempo for some movements in the programme in the format of XXXX (e.g. 2020) which means “eccentric”, “bottom’, “concentric”, “top” portion of the movement. For example, if you do an air squat with the tempo 2020, you start moving down slowly (2sec) no pause at the bottom (0sec) and then move up again slowly (2sec) and once you reach the top, you start going back down again with no pause (0sec).

In some of the workouts, the tempo is defined as 'every minute on the minute', which is often shortened as EMOM. This means that you perform the set at the beginning of a minute and then rest until the beginning of the next minute on the clock. So for example, if you are asked to do a set EMOM for 10 minutes, you repeat the set the beginning of each minute, 10 times in total.