Complete exercises in straight sets. Rest for the designated period betweensets. If unsure of an exercise technique, seek guidance from a fitness professional to guide you.

Key Notes:

  • Always warm up for at least a few minutes with dynamic stretches and some light cardio
  • Always have a neutral spine (straight back) with tail out when bending, squatting, lunging, on a Swiss Ball etc
  • Ensure knees don’t travel beyond the toes or collapse inward when squatting/lunging
  • Practice tightening (drawing in) your core during every movement for stability and back support
  • Exhale during the heaviest part of the movement (moving against gravity) and inhale on the return phase (moving in the direction of gravity)
  • Select weights that are heavy enough to make finishing your sets challenging but still maintain control and good form
  • Stay hydrated by sipping water frequently and always finish with 5 minutes of stretching and 10 minutes of light cardio to aid recovery and reduce post-exercise muscle soreness
  • When you can complete all repetitions and sets comfortably, then slowly increase weights (for strength) or reps/sets (for fitness) to avoid training plateaus and to match your ability
  • Complement your workouts with the right supplements, from boosting your energy with a premium pre workout blend to assisting muscle growth with whey protein isolate powders.


DB – Dumbbell BB – Barbell ES – Each Side SB – Swiss Ball KB – Kettlebell

Important: It is highly recommend that you seek expert medical advice before commencing any exercise routine. This training program should be considered as a guide only and should be adapted to meet your own individual requirements and current level of fitness.

*For the Chin Ups, if you can’t perform them try the eccentric version where you get yourself into the top position and slowly control your decent for about seconds.

A common misconception is that you shouldn’t lift heavy if you want to be fast. Quite the opposite. Heavy weight training provides the correct training stimulus to fire your muscles. That is why in this instance no rep range goes above 6. If you can lift more than 6 reps of these exercises go heavier or you are wasting your time.

Since there are lower rep ranges you need to do more sets. Repeated efforts at high weights will provide the stimulus needed to improve your strength and speed. When it comes to tempo you won’t be able to go fast due to the high load but you still want to try and move the bar as fast as you can. On the eccentric part of the movement you will of course control the speed and the movement of the bar for safety reasons and to add proper training technique.