Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)

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1 1 2 IT S WEEK 8!

2 Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1 x quads and calves 1 x arms and core 1 set, 8 reps, at 80% of your 1RM no rest and followed immediately by 1 set, 10 reps, at 75% of your 1RM Day 1 Chest & Hamstrings Day 2 Back & Shoulders Day 3 HIIT Day 4 Quads & Calves Day 5 Arms & Core Exercise Set 1 Set 2 Set 3 Set 4 Bench Press Inclined Dumbbell Press Leg Curls Single Leg Step Up (weighted) Declined Cable Curls Peck Deck Crunches Leg Raises Cardio Interval / HIIT We are training different muscle grouping variations to stimulate muscle growth. Now that you re in the last week of the challenge, go as hard as you can and aim to reach 85% of your max heart rate. Day 6 HIIT Day 7 Active Recovery

3 Week 8 Week 8 Day 2 Back & Shoulders Workout Day 3 HIIT Workout Exercise Set 1 Set 2 Set 3 Set 4 Lat Pull Down Low Row Tabata Test Exercise Work Set Complete each exercise for 8 sets, recording reps completed for each set. The lowest reps score from the 8 sets is then your final score for that exercise. Then work down the list of exercises, recording scores that you can improve on next time. Round Rep Scores Dumbbell Shoulder Press Lateral Raises 1 Arm Bent Over Row Upright Row Assisted Chin Ups Lower Back Extensions Reverse Crunches Push Ups Box Jumps Thrusters Kettlebell Swings Burpees Plank Twists Weight:: Weight: The Tabata protocol has inspired many variants of High Intensity Interval Training, with 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest. This protocol was developed by Professor Izumi Tabata from Japan in Total Score:

4 Week 8 Week 8 Day 4 Quads & Calves Workout Day 5 Arms & Core Workout Exercise Round 1 Round 2 Round 3 Round 4 Cyclist Squats Goblet Squats Leg Extensions Reverse Lunge Leg Press Weighted Bulgarian Lunge Calf Raise (Smith Machine) Goblet Squats Exercise Round 1 Round 2 Round 3 Round 4 Barbell Curls Seated Dumbbell Curls Tricep Pushdown Overhead Single Arm Extensions Scott Bench Hammer Curls Inclined Dumbbell Curls Reverse Single Arm Pull Down Dips Plank 60 sec 60 sec 60 sec Time: Time: Time:

5 Week 8 Week 8 Day 6 HIIT Workout Day 7 Active Recovery 10 Tabata Test Exercise Work Set Complete each exercise for 8 sets, recording reps completed for each set. The lowest rep score from the 8 sets is then your final score for that exercise. Then work down the list of exercises, recording scores that you can improve on next time. Round Rep Scores Push Ups Box Jumps Thrusters Kettlebell Swings Burpees Weight:: Weight: Active recovery is a great way to keep your muscles moving on rest days so you don t get sore. Don t forget exercise doesn t always have to be in the gym! Plank Twists The Tabata protocol has inspired many variants of High Intensity Interval Training, with 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest. This protocol was developed by Professor Izumi Tabata from Japan in Total Score:

6 Well done on making it to the end of the 8 Week Challenge! We hope this has started you on the right track to reaching your goals and habits that can continue well beyond the 8 Week Challenge. IN THE GYM NEXT WEEK!