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HOME WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE
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HOME WORKOUT PROGRAMME
T R I N I T YF R E E B I K I N I B O D Y G U I D E
ATTENTION
Train Eat Gain Ltd. accept no liability for any injury, loss or damage
resulting from the diet or physical exercise recommendations given in
this training programme or email support.
By following this programme and taking the advice given in email
support you voluntarily assume the inherent risk of physical/resistance
training and following a specific diet plan.
Consult your doctor before starting any new physical training
programme or diet plan. If you suffer from any medical conditions,
injuries or allergies, we advise that you seek medical attention
immediately and cease to follow the advice given in this training
programme.
Ensure you are familiar with all the gym equipment you wish to
use before starting this programme and follow the relevant safety
practices of your gym or training environment.
COPYRIGHT
Copyright © Train Eat Gain Ltd., 2017
All rights reserved. This book or any portion thereof may not be
reproduced or used in any manner whatsoever without the express
written permission of the publisher except for the use of brief
quotations in a book review.
3
Contents
WELCOME TO YOUR WORKOUTS 5
Programme. 6
Volume Pull Home Workout. 7
Volume Push Home Workout. 17
Muscle Pull Home Workout. 29
Muscle Push Home Workout. 38
Strength Pull Home Workout. 49
Strength Push Home Workout. 58
WEIGHT TRAINING TERMINOLOGY 66
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5
Welcome to your WORKOUTS
YOUR FREE 2-WEEK WORKOUT PROGRAMME
Welcome to your workout programme. It contains
all the workouts you’ll need to get started with
lifting weights and toning up, plus other useful
resources to help guide you with your training.
When should I use it?This book can be used whilst exercising to help
guide you through your workouts. It can be used
alongside the online workouts (these workouts are
the same as you’ll find on the free guide website)
or on it’s own.
You can also print this out and write notes on the
workouts to record the weights you lifted, or add
notes to help you next time.
If you’re stuck with any of the terminology used in
the workouts, you can find a glossary of workout
terminology at the end of this book.
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ROTATE YOUR PHONE TO VIEW CALENDAR.
7
Volume Pull Home Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Kettle Bell Swing 3 x 10-15 45 n/a
2a Kettle Bell Romanian Deadlift 4 x 12 10 n/a
2b Kettle Bell Sumo Deadlift 4 x 12 60 n/a
3a Band Face Pull 3 x 10-15 10 n/a
3b Band Curl 3 x 10-15 45 n/a
4 Kettle Bell Pullover 3 x 10-15 60 n/a
5a Kettle Bell T-Bar Row 3 x 10-12 10 n/a
5b Kettle Bell Hammer Curl 3 x 10-12 60 n/a
8
• Hold a kettle bell (or dumbbell) in two hands with your
arms relaxed. Push your butt backwards, allow your torso
to come forwards and bend your kees slighly until you
feel a stretch in your hamstrings.
• Squeeze your glutes and hamstrings to drive your hips
forwards and swing the kettle bell out in front of you in a
fast, explosive motion. Let the kettle bell fall back to the
starting position – you don’t need to lower it slowly.
• Keep your abs contracted and your back flat throughout
the movement.
1. KETTLE BELL SWING
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
45 seconds
n/a
Glute-ham raise
9
• Grab a kettle bell with both hands. Stand up with your
legs shoulder width apart and knees slightly bent.
• Push your hips backwards and lower the kettle bell
keeping it close to your legs at all times. Keep a neutral
spine (back flat) and avoid rounding your back.
• When you feel a slight stretch in your hamstrings, stand
back up to the start position by extending your hips
forwards and again keep the kettle bell close to your legs.
2A. KETTLE BELL ROMANIAN DEADLIFT
Sets
Rest
Tempo
Alternatives
4 x 12 reps
10 seconds
n/a
Hip thrust
10
• Stand with your legs wider than shoulder width apart with
your toes pointing outwards.
• Grip the kettle bell with your hands between your legs
and lower your hips, keeping your head and chest up.
This is the starting position.
• Stand up by straightening your legs and squeezing your
glutes to lift the kettle bell
• Keep your back flat throughout the lift (avoid arching
either way) and keep your abs contracted.
2B. KETTLE BELL SUMO DEADLIFT
Sets
Rest
Tempo
Alternatives
4 x 12 reps
60 seconds
n/a
Sumo squat, Glute-ham raise
11
• Attach a resistance band securely to a solid object such
as a door handle. Stand with feet shoulder width apart
and grab onto the band with both hands. There should
be tension in the band at the starting position.
• Pull back on the band, flaring your elbows outwards
and raising your hands above your head. Squeeze your
shoulder blades together and keep your glutes tensed
throughout to avoid over arching your lower back.
• Slowly return to the starting position by allowing your
hands to move down and forwards.
3A. BAND FACE PULL
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
10 seconds
n/a
Band rear delt fly
12
• Note: Grab the band in different positions to change the
tension and increase or decrease the difficulty of the
exercise.
• Stand with your feet together and a resistance band
under the centre of your feet. Hold onto each end of the
band by looping it around your fingers
• Keeping your elbows by your sides, pull on the band until
your hands are level with the top of your chest.
• Lower your hands back down in a slow and controlled
motion to return to the start position.
3B. BAND CURL
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
45 seconds
n/a
Kettle bell single arm row
13
• Lie on the ground and hold a kettle bell in both hands
directly above your chest. Your arms should be slightly
bent and this is your starting position.
• Carefully lower the weight behind your head keeping
your arms straight until the kettle bell touches the ground
or your body is stretched to the limit of what feels
comfortable.
• Lift the weight back to the starting position, keeping your
arms straight until it is over your chest again.
4. KETTLE BELL PULLOVER
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
60 seconds
n/a
Pull up, Assisted pull up
14
• Stand with your feet wider than shoulder width and torso
bent forward to around 45 degrees. Keep your chest up
and grab onto a kettle bell with both hands. This is your
start position.
• Pull the kettle bell up towards your stomach in a smooth
motion by squeezing your shoulder blades back, keeping
your chest up and back straight. Pause at the top and
slowly lower the weight back to the starting position.
5A. KETTLE BELL T-BAR ROW
Sets
Rest
Tempo
Alternatives
3 x 10-12 reps
10 seconds
n/a
Bent over row
15
• Stand holding a kettle bell with both hands with your
palms facing towards each other. Lift the kettle bell in a
slow and controlled manner by squeezing your biceps
and keeping your elbows tucked in by your sides.
• Keep your palms facing towards your body throughout,
keeping the kettle bell in the “hammer” position.
• Slowly lower the kettle bell until your arms are almost
straight and then lift the weight again – don’t fully
straighten your arms and lock them out or you will
release the tension on your biceps.
5B. KETTLE BELL HAMMER CURL
Sets
Rest
Tempo
Alternatives
3 x 10-12 reps
60 seconds
n/a
Dumbbell hammer curl
Workout Complete
Click below to return to programme calendar:
BACK TO CALENDAR
17
Volume Push Home Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Kettle Bell Lunge 3 x 8 (per leg) 45 n/a
2a Goblet Squat 3 x 10-15 10 n/a
2b Skater Squat3 x 10-15
(total)60 n/a
3 Band Pull-Apart 3 x 10-15 45 n/a
4a Kettle Bell Overhead Press 3 x 10-15 10 n/a
4b Kettle Bell Front Raise 3 x 8-12 60 n/a
5a Bodyweight Bench Dips 2 x 10-15 10 n/a
5b Kettle Bell Skullcrusher 2 x 8-12 60 n/a
6a Lying Leg Raise 2 x 10 10 n/a
6b Russian Twist2 x 10 (per
side)60 n/a
18
• Stand upright holding a kettle bell against your chest with
both hands.
• Step forward with one leg (approximately 1 metre) and
lower your body until your back knee is just off the floor,
maintaining your balance.
• Keep your body upright, head up and hips tilted forwards
throughout.
• Push off the heel of the front foot and return to standing
and repeat for the other leg.
1. KETTLE BELL LUNGE
Sets
Rest
Tempo
Alternatives
3 x 8 reps per leg
45 seconds
n/a
Dumbbell lunge, Split squat
19
• Stand with your legs just wider than shoulder-width apart
holding a kettle bell against your chest.
• Squat down between your legs and go as low as you can
whilst keeping your weight on your heels (don’t come up
onto your toes).
• When you reach the bottom, drive up through your heels
back to a standing position.
• Keep your chest and head up, your abs contracted and
your back flat throughout.
2A. GOBLET SQUAT
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
10 seconds
n/a
Front squat, Leg press
20
Sets
Rest
Tempo
Alternatives
3 x 10-15 (total)
60 seconds
n/a
Kettle Bell Lunge
• Stand on one leg with your other foot just slightly off the
ground.
• Slide your raised foot backwards along the ground
(approximately 1 metre) and lower your body until your
toes are just touching the ground behind you.
• Keep your body upright, head up and hips tilted forwards
throughout.
• Push up and return to standing and repeat for the other
leg.
2B. SKATER SQUAT
21
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
45 seconds
n/a
Rear delt fly, Band face pull
• Stand with feet together and arms outstretched in front
of you. Grab onto a resistance band with both hands
shoulder width apart.
• Keeping your arms straight, pull on the band and
squeeze your shoulder blades together to bring your
arms out to your sides.
• Return to the starting position in a slow and controlled
manner by moving your hands towards each other.
3. BAND PULL APART
22
• Hold a kettle bell against your chest with both hands,
keeping your elbows tucked in and forwards.
• Press the kettle bell overhead keeping your elbows
forwards and push your head “through your arms” as
soon as the kettle bell clears the top of your head. Slowly
lower the kettle bell and repeat.
• Keep your glutes and abs tight to prevent your back
overarching.
4A. KETTLE BELL OVERHEAD PRESS
Sets
Rest
Tempo
Alternatives
3 x 10-15 reps
10 seconds
n/a
Kettle bell shoulder press
23
• Stand with your feet just wider than shoulder width apart,
holding a kettle bell with both hands.
• Keeping your shoulders back, spine straight and head
looking forwards, lift the kettle bell up in front of you in a
controlled motion.
• Slowly lower the kettle bell back to the starting position
and repeat.
4B. KETTLE BELL FRONT RAISE
Sets
Rest
Tempo
Alternatives
3 x 8-12 reps
60 seconds
n/a
Band Front Raise
24
• Sit on a bench and place your hands on the edge of the
bench one inch either side of your torso. Extend your
arms and legs, placing your feet out in front with your
weight on your heels and a slight bend in your knees.
• Bend at the elbows, going down until there is a 90
degree bend in your elbows and your back close to the
bench. Keep your elbows tucked in close to your body
and your chest and head up at all times.
• Push through your palms and squeeze your triceps to
raise your body back to the top.
5A. BODYWEIGHT BENCH DIPS
Sets
Rest
Tempo
Alternatives
2 x 10-15 reps
10 seconds
n/a
Dips, Triceps rope pulldown
25
• Start lying on your back and with both hands, hold
a kettle bell directly above your shoulders, with your
palms facing each other.
• Bend your arms at the elbow, lowering the kettle bell
until it’s behind your head, then extend your arms back
to the starting position by squeezing your triceps.
• Keep your elbows tucked in at all times.
5B. KETTLE BELL SKULLCRUSHER
Sets
Rest
Tempo
Alternatives
2 x 8-12 reps
60 seconds
n/a
Bodyweight skullcrusher
26
• Lie flat on the floor with your hands down by your sides
and palms down.
• Lift your legs up by consciously contracting your ab
muscles, shortening the distance between the bottom
and top of your abs, until your legs are vertical.
• Lower your legs slowly and stop when your feet are just
above the ground. Repeat until you have reached failure.
• Keep your legs straight throughout and breathe out as
you lift your legs.
6A. LYING LEG RAISE
Sets
Rest
Alternatives
2 x 10 reps
10 seconds
Lying knee raise
27
• Sit on the floor with your knees bent at 90 degrees and
your back at 45-60 degrees to the floor, using your abs
to hold you in that position. Hold a kettle bell in front of
you with your arms bent at the elbows.
• Keeping your legs still, rotate your upper body from side
to side. Keep your back at the same angle to the floor
throughout.
• If you struggle to keep your feet on the floor, have
someone hold your feet down or place your feet under
the handles of some heavy dumbbells.
6B. RUSSIAN TWIST
Sets
Rest
Alternatives
2 x 10 (per side)
60 seconds
Bicycle crunch
Workout Complete
Click below to return to programme calendar:
BACK TO CALENDAR
29
Muscle Pull Home Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Single Leg Hip Thrust3 x 4-8 (per
leg)60 n/a
2 Reverse Lunge4 x 6-8 (per
leg)60 n/a
3a Bodyweight Glute Bridge 4 x 15-20 10 n/a
3b Glute Kickback 4 x 10 (per leg) 60 n/a
4 Kettle Bell Pendlay Row3 x 8-10 (per
arm)60 n/a
5a Kettle Bell Biceps Curl3 x 6-10 (per
arm) 10 n/a
5b Kettle Bell Rear Delt Fly3 x 6-10 (per
arm)60 n/a
30
• Lie with your shoulders resting on a bench or box
(approximately 1.5-2 foot high), with one knee bent and
that foot planted flat on the floor and the other leg out
straight.
• Thrust your hips toward the ceiling as you push your
planted foot and your shoulders into the floor, squeezing
your hamstrings at the same time.
• Lower your hips by slightly releasing the tension on your
hamstrings until your butt is just off the floor, then repeat.
1. SINGLE LEG HIP THRUST
Sets
Rest
Tempo
Alternatives
3 x 4-8 (per leg)
60 seconds
n/a
Single Leg Glute bridge
31
• Stand upright with a dumbbell or kettle bell against your
chest.
• Step backwards with one leg (approximately 1 metre) and
lower your body until your back knee is just off the floor,
maintaining your balance.
• Keep your body upright, head up and hips tilted forwards
throughout.
• Push up and return to standing and repeat for the other
leg.
2. REVERSE LUNGE
Sets
Rest
Tempo
Alternatives
4 x 6-8 reps per leg
60 seconds
n/a
Barbell lunge, Split squat
32
• Lie on your back with your knees bent and feet shoulder
width apart and close to your bum. Place your hands
on your hips and tilt your pelvis forwards so that your
lower back is flat against the ground. This is the starting
position.
• Push through your heels and squeeze your glutes to raise
your hips. Keep your abs tight throughout the movement
and squeeze your glutes at the top
• Slowly lower back to the starting position until your bum
touches the ground, and repeat.
3A. BODYWEIGHT GLUTE BRIDGE
Sets
Rest
Tempo
Alternatives
4 x 15-20 reps
10 seconds
n/a
Single leg bodyweight glute bridge
33
• Kneel on a mat on all fours. Keep a 90-degree bend in
both legs throughout.
• Raise one leg behind you, squeezing your glute muscles
as you do, making sure to keep it at 90-degrees. Hold
the top position for a second or two.
• Slowly lower it back to the starting position and repeat
until failure, then switch to the other leg and repeat.
• Keep your core muscles tight throughout and keep both
arms straight.
3B. GLUTE KICKBACK
Sets
Rest
Tempo
Alternatives
4 x 10 reps per leg
60 seconds
n/a
Donkey kicks, Clamshells
34
• With one hand, grip a kettle bell in between your legs
with an overhand grip and the kettle bell resting on the
floor. Rest your other hand on your knee to stabilise
yourself Push your hips back, bending your legs slightly
at the knees. Your abs should be tensed and your lower
back flat.
• Pull the kettle bell off the floor towards your hip in a
powerful motion by squeezing your shoulder blades
back, keeping your torso and legs in the same position
throughout. Let the kettle bell fall back to the floor after
each rep and repeat.
4. KETTLE BELL PENDLAY ROW
Sets
Rest
Tempo
Alternatives
3 x 8-10 reps per arm
60 seconds
n/a
Kettle bell bent over row
35
• Stand holding a kettle bell in one hand with your palm
facing forwards.
• Lift the kettle bell in a slow and controlled manner by
squeezing your biceps and keeping your elbow tucked in
by your side.
• Slowly lower the kettle bell until your arm is almost
straight and then immediately lift it again – don’t fully
straighten your arm and lock it out or you will release the
tension on your biceps.
5A. KETTLE BELL BICEPS CURL
Sets
Rest
Tempo
Alternatives
3 x 6-10 reps per arm
10 seconds
n/a
Barbell curl, Dumbbell curl
36
• Pick up a kettle bell in one hand and push your butt
backwards so that your body is tilted forwards at around
45 degrees.
• Lift the kettle bell out to the side, keeping a slight bend in
your elbow, until your arm is parallel with the floor. From
the top position, slowly lower the kettle bell back down to
the starting position.
• Avoid using momentum to swing the kettle bell up. Keep
your back at the same angle throughout the exercise
maintaining a neutral spine (do not arch your back).
5B. KETTLE BELL REAR DELT FLY
Sets
Rest
Tempo
Alternatives
3 x 6-10 reps per arm
60 seconds
n/a
Band pull apart
Workout Complete
Click below to return to programme calendar:
BACK TO CALENDAR
38
Muscle Push Home Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Kettle Bell Curtsey Lunge 3 x 5 (per leg) 45 n/a
2 Goblet Squat 3 x 8-10 60 n/a
3 Lunge Step Up3 x 6-8 (per
leg)60 n/a
4 Band Pull-Apart Circuit 3 x 10 45 n/a
5a Kettle Bell Floor Press3 x 6-8 (per
arm) 10 n/a
5b Band Lateral Raise 3 x 10-12 60 n/a
6 Push Up 3 x 4-8 60 n/a
7a Weighted Crunch 2 x 8-10 10 n/a
7b Flutter Kick 2 x 20-30 45 n/a
39
• Stand upright, holding a kettle bell against your chest
with both hands.
• Step backwards and sideways with one leg
(approximately 1 metre) and lower your body until your
back knee is just off the floor, maintaining your balance.
• Keep your body upright, head up and hips tilted forwards
throughout.
• Push up and return to standing and repeat for the other
leg.
1. KETTLE BELL CURTSEY LUNGE
Sets
Rest
Tempo
Alternatives
3 x 5 reps per leg
45 seconds
n/a
Barbell lunge, Split squat
40
• Stand with your legs just wider than shoulder-width apart
holding a kettle bell against your chest.
• Squat down between your legs and go as low as you can
whilst keeping your weight on your heels (don’t come up
onto your toes).
• When you reach the bottom, drive up through your heels
back to a standing position.
• Keep your chest and head up, your abs contracted and
your back flat throughout.
2. GOBLET SQUAT
Sets
Rest
Tempo
Alternatives
3 x 8-10 reps
60 seconds
n/a
Front squat, Leg press
41
• Hold a kettle bell in front of you, against your chest.
• Start in a lunge position with one foot planted firmly
on the ground and then drive up with the other leg,
maintaining your balance, until your thigh is horizontal.
• Lower yourself back down in a slow, controlled manner
and repeat.
• Keep your hips tilted forwards and body upright
throughout the movement.
3. LUNGE STEP UP
Sets
Rest
Tempo
Alternatives
3 x 6-8 steps per leg
60 seconds
n/a
Glute lunge, Box step up
42
• Repeat the following rotator-cuff strengthening
exercises using a resistance band.
4. BAND PULL-APART CIRCUIT
Sets
Rest
3 x 10 reps
45 seconds
43
• Lie back on the floor with a kettle bell in your hand in
line with the bottom of your chest. Your elbow should
be at an angle of 45-60 degrees to your torso.
• Squeeze your chest and press the kettle bell up until
your arm is fully extended and the kettle bell is above
your shoulder joint.
• Lower the weight slowly back to the start.
5A. KETTLE BELL FLOOR PRESS
Sets
Rest
Tempo
Alternatives
3 x 6-8 steps per arm
10 seconds
n/a
Dumbbell floor press, Push up
44
• Stand with feet together and grab on to a resistance
band with both hands by your sides. There should be
slight tension in the band at the start of the exercise.
• Keeping your arms straight, lift them up and out to your
sides until they are parallel to the ground.
• Lower your arms back down to your sides in a slow and
controlled motion.
5B. BAND LATERAL RAISE
Sets
Rest
Tempo
Alternatives
3 x 10-12 reps
60 seconds
n/a
Kettle bell lateral raise
45
• Note: If you can’t do regular push ups yet, start by
doing push ups on your knees.
• Start in a kneeling position, place your hands just wider
than shoulder width apart and extend your legs out
behind you.
• Slowly bend at the elbows and lower your body until
your face is just off the floor. Press back up through your
hands back up to the starting position. Keep your abs
tensed and your back flat throughout.
6. PUSH UP
Sets
Rest
Alternatives
3 x 4-8 reps
60 seconds
Kettlebell chest press
46
• Lie on the floor holding a plate, dumbbell or kettle bell.
• Contract your abs to lift your torso off the bench until you
are sitting upright.
• Slowly lower your torso back down until it is just off the
ground and repeat.
7A. WEIGHTED CRUNCH
Sets
Rest
Tempo
Alternatives
2 x 8-10 reps
10 seconds
n/a
Lying leg raise
47
• Lie on your back with your hands on either side of your
body and palms facing down on the floor to support you.
• Raise your legs off the floor a small amount (about two
inches) and hold them there using your core muscles.
• Raise one leg up by about a foot, and then lower it back
to the starting position whilst simultaneously raising the
other leg.
• Repeat this alternating leg raise flutter kick motion until
you reach failure.
7B. FLUTTER KICK
Sets
Rest
Alternatives
2 x 20-30 reps
45 seconds
Side crunch, Bicycle crunch
Workout Complete
Click below to return to programme calendar:
BACK TO CALENDAR
49
Strength Pull Home Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Kettle Bell Good Morning 4 x 10 45 n/a
2 Kettle Bell Sumo Deadlift 4 x 6-8 60 n/a
3 Single Leg Hip Thrust4 x 4-6 (per
leg)60 n/a
4a Kettle Bell T-Bar Row 4 x 4-6 10 n/a
4b Kettle Bell Pendlay Row 4 x 5 (per arm) 60 n/a
5a Swiss Ball Crunch 4 x Failure 10 n/a
5b Swiss Ball Rollouts 4 x 4-8 60 n/a
50
• Stand with your feet shoulder width apart, holding a
kettle bell behind your head with both hands.
• Bend forwards at the hips by pushing them backwards,
keeping your back straight and core tight throughout.
• Use your glutes and hamstrings to return to the starting
position.
1. KETTLE BELL GOOD MORNING
Sets
Rest
Tempo
Alternatives
4 x 10 reps
45 seconds
n/a
Kettle Bell Sumo deadlift
51
• Stand with your legs wider than shoulder width apart with
your toes pointing outwards.
• Grip the kettle bell with your hands between your legs
and lower your hips, keeping your head and chest up.
This is the starting position.
• Stand up by straightening your legs and squeezing your
glutes to lift the kettle bell
• Keep your back flat throughout the lift (avoid arching
either way) and keep your abs contracted.
2. KETTLE BELL SUMO DEADLIFT
Sets
Rest
Tempo
Alternatives
4 x 6-8 reps
60 seconds
n/a
Sumo squat, Glute-ham raise
52
• Lie with your shoulders resting on a bench or box
(approximately 1.5-2 foot high), with one knee bent and
that foot planted flat on the floor and the other leg out
straight.
• Thrust your hips toward the ceiling as you push your
planted foot and your shoulders into the floor, squeezing
your hamstrings at the same time.
• Lower your hips by slightly releasing the tension on your
hamstrings until your butt is just off the floor, then repeat.
3. SINGLE LEG HIP THRUST
Sets
Rest
Tempo
Alternatives
4 x 4-6 reps (per leg)
60 seconds
n/a
Single Leg Glute bridge
53
• Stand with your feet wider than shoulder width and torso
bent forward to around 45 degrees. Keep your chest up
and grab onto a kettle bell with both hands. This is your
start position.
• Pull the kettle bell up towards your stomach in a smooth
motion by squeezing your shoulder blades back, keeping
your chest up and back straight. Pause at the top and
slowly lower the weight back to the starting position.
4A. KETTLE BELL T-BAR ROW
Sets
Rest
Tempo
Alternatives
4 x 4-6 reps
10 seconds
n/a
Bent over row
54
• With one hand, grip a kettle bell in between your legs
with an overhand grip and the kettle bell resting on the
floor. Rest your other hand on your knee to stabilise
yourself Push your hips back, bending your legs slightly
at the knees. Your abs should be tensed and your lower
back flat.
• Pull the kettle bell off the floor towards your hip in a
powerful motion by squeezing your shoulder blades
back, keeping your torso and legs in the same position
throughout. Let the kettle bell fall back to the floor after
each rep and repeat.
4B. KETTLE BELL PENDLAY ROW
Sets
Rest
Tempo
Alternatives
4 x 5 reps per arm
60 seconds
n/a
Kettle bell bent over row
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• Lie on a swiss ball with your feet planted firmly on the
floor.
• Contract your abs to lift your torso up until your abs are
fully contracted.
• Slowly lower your torso back down and repeat.
5A. SWISS BALL CRUNCH
Sets
Rest
Tempo
Alternatives
4 x Failure
10 seconds
n/a
Weighted Crunch
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• Get into a plank position with your elbows resting on a
swiss ball and your feet firmly planted on the floor.
• Keeping your back straight, glutes tensed and core tight,
roll the ball forwards by extending your arms.
• Roll the ball backwards again by bending your arms to
return to the starting position.
5B. SWISS BALL ROLLOUTS
Sets
Rest
Tempo
Alternatives
4 x 4-8 reps
60 seconds
n/a
Swiss Ball Mountain Climber
Workout Complete
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58
Strength Push Home Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Band Pull-Apart Circuit 3 x 10 45 n/a
2 Push Up 4 x 4-8 60 n/a
3 Kettle Bell Shoulder Press4 x 4-6 (per
arm)60 n/a
4 Bodyweight Bench Dips 4 x 6-10 60 n/a
5 Kettle Bell Box Squat 5 x 6-10 60 n/a
6 Lying Leg Raise 4 x 6-10 45 n/a
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• Repeat the following rotator-cuff strengthening
exercises using a resistance band.
1. BAND PULL-APART CIRCUIT
Sets
Rest
3 x 10 reps
45 seconds
60
• Note: If you can’t do regular push ups yet, start by
doing push ups on your knees.
• Start in a kneeling position, place your hands just wider
than shoulder width apart and extend your legs out
behind you.
• Slowly bend at the elbows and lower your body until
your face is just off the floor. Press back up through your
hands back up to the starting position. Keep your abs
tensed and your back flat throughout.
2. PUSH UP
Sets
Rest
Alternatives
4 x 4-8 reps
60 seconds
Kettlebell chest press
61
• Perform seated or standing up.
• Lift a kettle bell up to head height with your arm at 90
degrees out to your side.
• Press the kettle bell up above your head, keeping your
elbow out to the sides. Slowly lower the kettle bell back
to the starting position and repeat.
• Keep your shoulder blades pinned back throughout.
Avoid overarching your back by keeping your abs
contracted throughout.
3. KETTLE BELL SHOULDER PRESS
Sets
Rest
Tempo
Alternatives
4 x 4-6 per arm
60 seconds
n/a
Dumbbell shoulder press
62
• Sit on a bench and place your hands on the edge of the
bench one inch either side of your torso. Extend your
arms and legs, placing your feet out in front with your
weight on your heels and a slight bend in your knees.
• Bend at the elbows, going down until there is a 90
degree bend in your elbows and your back close to the
bench. Keep your elbows tucked in close to your body
and your chest and head up at all times.
• Push through your palms and squeeze your triceps to
raise your body back to the top.
4. BODYWEIGHT BENCH DIPS
Sets
Rest
Tempo
Alternatives
4 x 6-10 reps
60 seconds
n/a
Dips, Triceps rope pulldown
63
• Note: Place a box behind your heels that means the top
of your thighs are parallel when sat on it.
• Stand with your feet just wider than shoulder width and
push your chest out.
• Squat down by bending your knees until your butt
touches the box. Keep your core tight and make sure not
to round your lower back.
• Push back up to the start position keeping your knees
out and weight over your heels.
5. KETTLE BELL BOX SQUAT
Sets
Rest
Tempo
Alternatives
5 x 6-10 reps
60 seconds
n/a
Goblet squat, Leg press
64
• Lie flat on the floor with your hands down by your sides
and palms down.
• Lift your legs up by consciously contracting your ab
muscles, shortening the distance between the bottom
and top of your abs, until your legs are vertical.
• Lower your legs slowly and stop when your feet are just
above the ground. Repeat until you have reached failure.
• Keep your legs straight throughout and breathe out as
you lift your legs.
6. LYING LEG RAISE
Sets
Rest
Alternatives
4 x 6-10 reps
45 seconds
Lying knee raise
Workout Complete
Click below to return to programme calendar:
BACK TO CALENDAR
66
Weight Training TERMINOLOGY
A GUIDE TO READING YOUR WORKOUTS
Workout terminology can be confusing, especially
if you’re not used to lifting weights. This section will
help you understand everything you see in your
workouts.
The BasicsREPS: Reps stands for repetitions. This is how many
times you lift a weight without stopping for a break.
SETS: Completing a set means completing a specific
number of reps. Sets are performed one after
another with a rest period in between each one.
EXAMPLE:
1 Goblet Squat 3 x 15 reps
This means perform 3 sets of 15 reps on goblet
squats with a rest period between each set of 15.
67
FAILURE: Failure describes the point in a set when
you can no longer lift the weight with good form.
EXAMPLE:
2 Push Up 4 x Failure
This means perform 4 sets of push ups, where each
set you do as many chin ups as possible whilst
maintaining good form.
SUPERSET: A superset is where you perform two
exercises back to back without stopping. Exercises
labelled with the same number, but with a lower
case letter afterwards, are a superset.
EXAMPLE:
3a Goblet Squat 3 x 12 reps
3b Dumbbell Shoulder Press 3 x 8 reps
This means perform 12 reps of goblet squats and
then immediately perform 8 reps of dumbbell
shoulder presses with no rest in between.
Rest periods are taken after completing both
exercises.
68
VARYING REP RANGES: Sometimes you may find a
range numbers of reps written down.
Example:
4 Push Up 5 sets: 12, 8, 6, 6, 15
This means perform 5 sets total: one set of 12 reps,
one set of 8 reps, two sets of 6 reps then a final set
of 15 reps.
Increase the weight you’re lifting for lower reps and
decrease the weight you’re lifting for higher reps.
DROP SET: A drop set is a special type of set where
you train to failure on a given weight, and then you
reduce the weight used and perform additional
reps on this lower weight.
A drop set is usually only performed on the final set
for a given exercise unless specified otherwise.
Example:
4Goblet Squat
(Drop set on final set)3 x 10 reps
This means that the first two sets are regular sets of
10 reps, and the third set is a drop set.
69
You might perform 10 reps using 20kg for the final
set and then reduce the weight to 15kg and do
another 8-10 reps.
TENSION: Tension means keeping the correct
muscle working at all times when lifting a weight.
When there is tension in a muscle, it means you are
contracting that muscle to lift the weight.
It is important to focus on maintaining tension in the
correct muscle to get the most out of your workouts
and to avoid injury.
TEMPO: Tempo refers to the speed at which you
lower, pause and raise the weights.
Tempo is used to increase what is called ‘time
under tension’. Put simply, this means increasing the
amount of time your muscles are working for during
a set.
A specific notation is used to denote tempo which
refers to the time taken over each part of the lift.
Example:
Tempo: 4-1-2 = 4 seconds to lower the weight, a
1 second pause at the bottom, and 2 seconds to
raise the weight back to the starting position.
70
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