Complete exercises in mini circuits of 3 consecutive (same numbered) exercises. Try to rest as little as possible between exercises and try to keep your heart rate elevated the whole time. If unsure of an exercise technique, seek guidance from a fitness professional to guide you.

Key Notes:

  • Aim to complete your workout 3 to 4 times a week (every second day). For faster results, consider doing 20 minutes of interval cardio training on alternating days
  • Always warm up for at least a few minutes with dynamic stretches and some light cardio
  • Aim to train for around 45mins maximum
  • 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
  • There are a number of supplements you can take to supplement your journey towards a fitter, healthier body, including weight loss supplements and energy-boosting creatines.


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.