Free training programs

Welcome to our Personal Training Programs, your first step towards achieving your fitness goals. Whether you're beginning your fitness journey, looking to shed pounds, building strength, or aiming to bulk up, I have designed these programs with those focussed goals in mind.

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