WEEK 2
Day 1 Full Body Workout Level of difficulty Light Medium Hard Super 30 40 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Low Row Bench Press Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Crunches 25 30s 25 30s 25 30s Leg Raises 20 30s 20 30s 20 30s Supermans 20 30s 20 30s 20 30s + Fuel Planner On Track! Breakfast Lunch Dinner
Low Row (Seated Row) Bench Press (Smith Press) Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep Scan here to watch a video of this workout. On mobile? Click here Crunches Leg Raises (Hanging Leg Raise) Supermans
Day 2 Cardio Workout Level of difficulty Light Medium Hard Super 20 mins Exercise Time Rest Time Rest Running Cross Trainer/ Elliptical 5 min 10 min 45s 10 min Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner
Running Scan here to watch a video of this workout. On mobile? Click here Cross Trainer / Elliptical
Day 3 Full Body Workout Level of difficulty Light Medium Hard Super 30 40 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Low Row Bench Press Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Crunches 25 30s 25 30s 25 30s Leg Raises 20 30s 20 30s 20 30s Supermans 20 30s 20 30s 20 30s + Fuel Planner On Track! Breakfast Lunch Dinner
Low Row (Seated Row) Bench Press (Smith Press) Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep Scan here to watch a video of this workout. On mobile? Click here Crunches Leg Raises (Hanging Leg Raise) Supermans
Day 4 Cardio Workout Level of difficulty Light Medium Hard Super 20 mins Exercise Time Rest Time Rest Running Cross Trainer/ Elliptical 5 min 10 min 45s 10 min Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner
Running Scan here to watch a video of this workout. On mobile? Click here Cross Trainer / Elliptical
Day 5 Full Body Workout Level of difficulty Light Medium Hard Super 30 40 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Low Row Bench Press Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Crunches 25 30s 25 30s 25 30s Leg Raises 20 30s 20 30s 20 30s Supermans 20 30s 20 30s 20 30s + Fuel Planner On Track! Breakfast Lunch Dinner
Low Row (Seated Row) Bench Press (Smith Press) Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep Scan here to watch a video of this workout. On mobile? Click here Crunches Leg Raises (Hanging Leg Raise) Supermans
Day 6 Cardio Workout Level of difficulty Light Medium Hard Super 20 mins Exercise Time Rest Time Rest Running Cross Trainer/ Elliptical 5 min 10 min 45s 10 min Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner
Running Scan here to watch a video of this workout. On mobile? Click here Cross Trainer / Elliptical
Week 2 Day 7 Active Recovery 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! WITH US #Jetts + Fuel Planner Breakfast Lunch Dinner On Track!
IN THE GYM FOR WEEK 3!