GYM WORKOUTS
For members of a gym and anyone with a reasonably well equipped home gym. We work mainly with free weights because they’re the most fun, effective and versatile way to train. Taking what you’ve learned from your geek time with the Techniques videos, you’ll be very happy and confident in the weights area. Before long, you’ll be inspiring others. Each video guides you through the intensity and aim of the workout. Pause your video at any point as needed. Some workout videos have a flexible rest period, hit pause on the rest screen and rest as required. Keep those basics brilliant, try to never miss a lift and keep two repetitions in reserve at the end of each set. For example, if the workout calls for 8-12 repetitions.
15 MINUTE WORKOUTS
Sets of 5 x bar overhead press.
5 x bar front squat.
5 x bar back squat.
5 x bar overhead press/push press.
Take a short break between sets, as much as you need.
Aprrox. 4 to 6 sets.
3 to 5 sets of 5 x bar clean & press.
5 x bar front squat.
5 x bar push press.
5 x bar bent over row.
5 x bar stiff leg deadlift.
1-3 minute break between each set plus any breaks needed between each exercise.
5 x bar overhead press.
10 x bar bent over row.
5 x reverse ab curl.
Take as long a break as you need between each set.
As many sets as you can comfortably do in 15 minutes.
5 x bar overhead squat.
5 x bar overhead press.
5 x bar front squat.
5 x bar push press.
5 x bar back squat.
Take as long a break as you need between each set.
As many sets as you can comfortably do in 15 minutes.
5 x bar clean/clean build up.
5 x bar overhead press/push press.
5 x bar front squat.
5 x back squat.
Take as long a break as you need between each set.
As many sets as you can comfortably do in 15 minutes.
5 x bar clean & press & 5 x ab wheel.
Take as long a break as you need between each set.
As many sets as you can comfortably do in 15 minutes.
30 MINUTE WORKOUTS
3 to 5 sets of 8-12 x 1/2 kneeling dumbell seesaw press (4 to 6 on each knee).
1-3 minute break between each set.
3 to 5 sets of 8-12 x dumbell bent over row.
1-3 minute break between each set.
3 to 5 sets of 8-12 x dumbell goblet squat.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x dumbell stiff leg deadlift.
1-3 minute break between each set.
Finally, 3 to 5 sets of 8 x reverse ab curl.
1-3 minute break between each set.
3 to 5 sets of 8-12x double kettle bell front squat.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12x bar bench press. 1-3 minute break between each set.
Then 3 to 5 sets of 8-12x chin up (assisted/band assisted if needed).
1-3 minute break between each set.
Finally, 3 to 5 sets of 8-12 x banded or cable woodchop (8-12 on each side).
1-3 minute break between each set.
3 to 5 sets of 8-12 x bar deadlift.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x kneeling dumbell seesaw press (8-12 each side).
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x bar bent over row.
1-3 minute break between each set.
3 to 5 sets of 5-6 x ab wheel.
1-3 minute break between each set.
3 to 5 sets of 8-12 x bar back squat.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x dumbell chest press.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x bar bent over row.
1-3 minute break between each set.
Finally, 3 to 5 sets of 4-6 x hanging knee raise or reverse ab curl (on the floor).
1-3 minute break between each set.
3 to 5 sets of 8-12 x double kettle bell front squat.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x double kettle bell bent over row.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x double kettle bell overhead press/push press.
1-3 minute break between each set.
Then 3 to 5 sets of 5 x ab wheel.
1-3 minute break between each set.
45 MINUTE WORKOUTS
3 to 5 sets of 8-12 x dumbell overhead press.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x bar bent over row.
1-3 minute break between each set.
The 3 to 5 sets of 8-12 x bar front squat.
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x banded & dumbell glute bridge.
1-3 minute break between each set.
Then 3 to 5 sets of 8 x reverse ab curl.
1-3 minute break between each set.
3 to 5 sets of 8-12 x single dumbell bent over row (8-12 on each side).
1-3 minute rest between each set.
3 to 5 sets of 8-12 x bar front squat.
1-3 minute break between each set.
3 to 5 sets of 8-12 x bar overhead press (or push press).
1-3 minute break between each set.
Then 3 to 5 sets of 8-12 x bar stiff leg deadlift.
1-3 minute break between each set.
Finally, 3 to 5 sets of 8-12 x reverse ab curl.
1-3 minute break between each set.
3 to 5 sets of 10 x dumbell kneeling overhead press.
1-3 minute break between each set.
3 to 5 sets of 10 x bar bent over row.
1-3 minute break between each set.
3 to 5 sets of 10 x bar stiff leg deadlift.
1-3 minute break between each set.
3 to 5 sets of 10 x bar back squat.
1-3 minute break between each set.
3 to 5 sets of suitcase carry - 10 to 20 metres on each side.
1-3 minute break between each set.
3 to 5 sets of 10 x standing seesaw press (10 on each side).
1-3 minute break between each set.
Then 3 to 5 sets of 10 x bar bent over row.
1-3 minute break between each set.
Then 3 to 5 sets of 10 x bar loaded glute bridge.
1-3 minute break between each set.
Then 3 to 5 sets of 10 x bar front squat.
1-3 minute break between each set.
Then 3 to 5 sets of uneven suitcase/farmer carry (using two dumbells of different weights) - 10 to 20 metres in total, change sides halfway through.
1-3 minute break between each set.
3 to 5 sets of 10 x kneeling dumbell seesaw overhead press (10 on each side).
\1-3 minute break between each set.
Then 3 to 5 sets of 10 x kneeling single arm dumbell bent over row (10 on each side).
1-3 minute break between each set.
Then 3 to 5 sets of 10 x bar loaded glute bridge.
1-3 minute break between each set.
Then 3 to 5 sets of 10 x bar overhead squat.
1-3 minute break between each set.
Then 3 to 5 sets of suitcase carry - 10 to 20 metres on each side.
1-3 minute break between each set.