Free training programs
Welcome to the gym
Frequency
2-3 times a week, with at least one rest day between workouts.
Warm-up
10 minutes on your choice of cardio
- Rowing
- Bike
- Treadmill
- Cross trainer
Strength Training
Resistance machine leg press 3×10
Resistance machine row 3×10
Resistance machine chest press 3×10
Core Stability
10-15 seconds x3
- Lying toe tap exercise
- Dead bug exercise
- Ankle taps
Fat Loss Program
Frequency
2-3 times a week, with at least one rest day between workouts.
Warm-up
5 minutes of rowing or cycling
- Rowing
- Bike
- Treadmill
- Cross trainer
High-Intensity Cardio
3 fast intervals of 30 seconds each with 1 minute of rest in between on your chosen cardio machine
Strength Training
Resistance machine leg press 3×12-15 reps, push your effort level.
Resistance machine row 3×12-15 reps, push your effort level.
Resistance machine chest press 3 sets of 12-15 reps, push your effort level.
Core Stability
20 seconds x3 choice of:
- Pank (knees or feet)
- Mountain climbers
- Bicycle crunches
Cool down
10-30 mins (depending on your available time) on your choice of cardio equipment
Building Strength
Frequency
Aim for 2 times a week, with preferably 2 rest days from resistance work between workouts, to enable you to push and perform to a high level each strength workout
Warm-up
8-10 mins on low-impact cardio equipment
- Rowing
- Bike
- Cross trainer
Strength Training
- Resistance machine leg press: 1x warm-up set of 10-12 reps followed by 3 sets of 6 reps using as heavy a weight as possible and safely. With a focus on creating as much force as possible with the correct technique
- Resistance machine assisted pull up : 1x warm-up set of 10-12 reps followed by 3 sets of 6-10 reps safely. With a focus on creating as much force as possible with the correct technique
- Resistance machine-assisted dips: 1x warm-up set of 10-12 reps followed by 3 sets of 6-10 reps safely. With a focus on creating as much force as possible with the correct technique
Core Stability
- 3x 15-30s hold front and side planks
Muscle gain
Frequency
Aim for 3-4 times a week with at least 1 rest day between workouts, pushing the intensity every session
Warm-up
8-10 mins on low-impact cardio equipment:
- Rowing
- Bike
- Cross trainer
Strength Training
Perform all of the following as close to failure as possible, safely and with the correct technique. 3-4 sets per exercise:
- Lower body
- Resistance machine leg press
- Hamstring curls
- Leg extension
- Upper body –
- Resistance machine chest press,
- Row
- Shoulder press
Repetitions can be anywhere between 10-15 as long as the last rep is close to failure
Core Stability
20s x3
- leg flutters
- Crunches
- Russian twists
Welcome to the gym
Frequency
2-3 times a week, with at least one rest day between workouts.
Warm-up
10 minutes on your choice of cardio
- Rowing
- Bike
- Treadmill
- Cross trainer
Resistance Training
Resistance machine leg press 3 sets x10 reps
Resistance machine row 3 sets x10 reps
Resistance machine chest press 3 sets x10 reps
Core Stability
10-15 seconds x3
- Lying toe tap exercise
- Dead bug exercise
- Ankle taps
Fat loss
Frequency
2-3 times a week, with at least one rest day between workouts.
Warm-up
5 minutes of either
- Rowing
- Bike
- Treadmill
- Cross trainer
High-Intensity Cardio
3 fast intervals of 30 seconds each, with 1 minute of rest in between the 30 second intervals, on your choice of cardio machine
Resistance training
Resistance machine leg press 3×12-15 reps, push your effort level.
Resistance machine row 3×12-15 reps, push your effort level.
Resistance machine chest press 3 sets of 12-15 reps, push your effort level.
Core Stability
20 seconds x3 choice of:
- Pank (knees or feet)
- Mountain climbers
- Bicycle crunches
Cool down
10-30 mins (depending on your available time) on your choice of cardio equipment
Building Strength
Frequency
Aim for 2 times a week, with preferably 2 rest days from resistance work between workouts, to enable you to push and perform to a high level each strength workout.
Warm-up
8-10 mins on low-impact cardio equipment
- Rowing
- Bike
- Cross trainer
Strength Training
- Resistance machine leg press: 1x warm-up set of 10-12 reps followed by 3 sets of 6 reps using as heavy a weight as possible and safely. With a focus on creating as much force as possible with the correct technique
- Resistance machine assisted pull up : 1x warm-up set of 10-12 reps followed by 3 sets of 6-10 reps safely. With a focus on creating as much force as possible with the correct technique
- Resistance machine-assisted dips: 1x warm-up set of 10-12 reps followed by 3 sets of 6-10 reps safely. With a focus on creating as much force as possible with the correct technique
Core Stability
- 3x 15-30s hold front and side planks
Muscle gain
Frequency
Aim for 3-4 times a week with at least 1 rest day between workouts, pushing the intensity every session. Every 2 – 3 weeks look to increase your weights to keep progressing.
Warm-up
8-10 mins on low-impact cardio equipment:
- Rowing
- Bike
- Cross trainer
Resistance training
Perform all of the following as close to failure as possible, safely and with the correct technique. 3-4 sets per exercise:
- Lower body
- Resistance machine leg press
- Hamstring curls
- Leg extension
- Upper body
- Resistance machine chest press
- Row
- Shoulder press
Repetitions can be anywhere between 10-15 as long as the last rep is close to failure
Core Stability
20s x3
- leg flutters
- Crunches
- Russian twists