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This program is aimed at weight loss, muscle tone, increasing fitness and strength and it also caters for beginner’s right through to advanced. There’s many different levels and choices of difficulties that can be set which therefore will suit almost everybody. This program is also aimed so you can repeat the 8 weeks and make it more difficult to get the results desired.

With a mix of Ali’s favourite exercises and training styles, Courtney has designed a training program to impress the masses.

An exercise that requires weights with have LW (Light Weight), MW (Medium Weight) or HW (Heavy Weight). If no weight is specified then the exercise is to be completed with body weight only. If you do choose to add weight to a BW exercise or go heavy than suggested, please make sure you are still able to perform the exercise comfortably and with good technique.

WEEK ONE TRAINING PROGRAM:
Upper Body – Week 1

WEEK ONE TRAINING PROGRAM:
Upper Body – Week 1
Program – approx. 45-50 minutes
Circuit

1. Push ups on knees or toes – 10-15 reps
2. Tricep dips with legs bent – 20 reps
3. Plank on knees or toes – 30-60 seconds or until core weakens
4. Shoulder Press – 15 reps light weight
5. Bicycle crunch – 50 reps
6. Upright Row – 20 reps light weight
7. Bicep Curl – 15 reps light weight

Perform all exercises as a circuit with minimal rest between exercises. Rest for 90 seconds one circuit completed and repeat 3 times

Lower Body – Week 1
Program – approx. 45-50 minutes
Circuit

1. Sumo squat – 20 reps
2. Lunge – 15 per leg
3. Bridge – 20 reps
4. Step up on bench or step – 12 per leg
5. Forward/Backward lunge – 10 per leg
6. Squat Jump – 12 per leg
7. Wall Squat – 1 minute

Perform all exercises as a circuit with minimal rest between exercises. Rest for 90 seconds one circuit completed and repeat 3 times

Full Body – Week 1
Program – approx. 45-50 minutes
Circuit 1

1. Tricep push up on knees or toes – 12 reps
2. Squat with upright row (use DB, BB, WP, KB) – 15 reps light weight
3. Lunge with later raise (use DB) – 12 per leg light weight
4. Push up on knees or toes – 12 reps

Perform all exercises as a circuit with minimal rest between exercises. Rest for 90 seconds once circuit completed and repeat 2 times
Superset

1. Russian Twist – 30 reps
2. Single leg glute bridge – 15 per leg

Perform both exercises one straight after the other with no rest. Rest for 60 seconds once complete and repeat 2 times
Superset

1. Tricep Dips with legs slightly bent – 15-20 reps
2 V-ups with hands on ground – 20 reps

Perform both exercises one straight after the other with no rest. Rest for 60 seconds once complete and repeat 2 times

Tabata – Week 1
Program – 24 minutes

1. Butt kicks – 20 seconds on, 10 seconds off
2. Box Jumps – 20 seconds on, 10 seconds off

Repeat 4 times
2 Minute Rest

1. Skipping – 20 seconds on, 10 seconds off
2. Froggers – 20 seconds on, 10 seconds off

Repeat 4 times
2 Minute Rest

1. Mountain Climbers – 20 seconds on, 10 seconds off
2. Burpees – 20 seconds on, 10 seconds off

Repeat 4 times
2 Minute Rest

1. Shadow Boxing – 20 seconds on, 10 seconds off
2. Step Ups – 20 seconds on, 10 seconds off

Repeat 4 times
2 Minute Rest

HIIT – Week 1

A – 30 squats B – 2 minute wall sit C – 12 tuck jumps
D – 90 sec skipping E – 50 start jumps F – 30 mountain climbers
G – 60 high knees H – 30 froggers I – 1 minute skipping
J – 10 plyo push ups K – 40 step ups L – 90 seconds shadow boxing
M – 15 Jumps squats N – 10 burpees O – 20 plyo lunges
P – 40 bicycles Q – 15 burpees R – 30 seconds tricep push ups
S – 2 minutes shadow boxing T – 30 step ups U – 40 ski jumps
V – 50 butt kicks W – 30 russian twists X – 1 minutes wall sit
Y – 10 burpees with push up Z – 40 mountain climbers

Using your full name – find the exercise that correlates to each letter and perform that exercise! Have a 30-60 second rest between exercises. Repeat until you reach 25 minutes.

Mixed Bag! – Week 1

A mixture of all the weeks sessions!
Program – approx. 40-45 minutes
Superset

1. Forward/Backward lunge – 10 per leg
2. Squat Jump – 12 per leg

Perform both exercises one straight after the other with no rest. Rest for 60 seconds once complete and repeat 2 times
Tabata

1. Shadow Boxing – 20 seconds on, 10 seconds off
2. Step Ups – 20 seconds on, 10 seconds off

Repeat 4 times
2 Minute Rest
Circuit

Upright Row – 20 reps light weight
High knees – 1 minutes
Bicep Curl – 15 reps light weight

Perform all exercises as a circuit with minimal rest between exercises. Rest for 90 seconds once circuit completed and repeat 2 times
Interval

1 minutes skipping
1 minute ski jumps

Superset
1. V-ups – 20 reps
2. Tricep Dips – 15 reps

Perform both exercises one straight after the other with no rest. Rest for 60 seconds once complete and repeat 2 times
Challenge – 1 minute wall sit