ANYTIME ANYWHERE By Scott Peterkin

A Series of exercises that do not require the use of gym equipment and can be performed wherever you please. Bodyweight exercises are great for overall fitness (muscle endurance, strength and cardiovascular fitness) that consists of core work, balance, ply metrics and more.

This week’s program of bodyweight exercises are to be done as followed:

1. SQUAT JUMPS
2. PUSH UPS
3. STEP LUNGES
4. JACK KNIFE
5. BURPEE
6. INVERTED PUSHUPS
7. PLANK HOLD ELBOWS TO HANDS
8. FROGS
9. PLANK WITH KNEE LIFTS
10. KNEE GETUPS HANDS BEHIND HEAD
11. MOUNTAIN CLIMBERS
12. SUPERMANS


Do each exercise for 45seconds with 15 seconds rest between each. Complete the circuit 3 times with a rest of 2 minutes maximum for each circuit. You will be in and out in 45 minutes.

SCOTTYS’S STRENGTH SESSION NO: 1

GROUP 1)

4 exercise each 4 sets of 30 sec to a minute rest between each set. Lower your rep count for each set starting at 10 reps then 8, 6 and 4.
EXERCISES

1. SQUATS - use squat rack
2. DEADLIFT - use barbell
3. BENCH PRESS - use barbell bench press
4. MILITARY PRESS - use barbell


GROUP2)

5 exercise each 4 sets of minimal rest no longer than 1 minute. Your rep count is the maximum for every set.

EXERCISES

1. CHIN UPS - use chin up bar
2. BOSU WALKOVER PUSH UPS - use bosu ball
3. FULL BODY DIPS - use hip flexor
4. BICEP CURL DROP SET - use dumbbells
5. KB SIT UPS - use kettle bell

RESISTANCE TRAINING WITH MACHINES By Luke Cawthorne

CONDUCT: Start in column one and complete exercises from top to bottom. Complete columns 2 and 3 in the same order until you have finished. Weight load should be around 90%.

AIM: Improve your strength, fitness and muscular endurance throughout the entire body

EXERCISES: 12 reps 1st time/ 10 reps 2nd time/ 8reps 3rd time

Lat Pulldown 12 REPS 10 REPS 8 REPS /Machine & Widegrip

Chest - Press 12 REPS 10 REPS 8 REPS /Machine & closegrip

Shoulder -Press 12 REPS 10 REPS 8 REPS /Machine & Seated

Leg - Press 12 REPS 10 REPS 8 REPS /Machine

Bicep - Curls 12 REPS 10 REPS 8 REPS /Cables & Use rope

Tricep Pushdown 12 REPS 10 REPS 8 REPS /Cables & Use Bar

Seated - Row 12 REPS 10 REPS 8 REPS /Machine & CloseGrip

Woodchop 12 REPS 10 REPS 8 REPS /Cables & D handle

Cycle 5 MINUTES 5 MINUTES 5 MINUTES /85-90 rpm

CARDIO / RESISTANCE DOUBLE WORKOUT

By Justin Fitzgerald

ROWER Complete 5 sets of 500 meters @ level 10.

. Your goal is to improve on your time for each set.
· Rest for a minimum of 1 minute between sets.

UPPER BODY 1 time through of both exercises.

5 sets to be completed and alternate as follows:

· ASSISTED CHIN-UPS 12 / 12 / 12 / 12 / 12 reps
· PUSH-UPS 20 / 18 / 16 / 14 / 12 reps
1. Assisted chin-ups @ 60-80% bodyweight.
2. Push-ups progress to decline for a more challenging workout.
3. Rest for a minimum of 1 minute between sets.