Previous Month Workout 1: FULL BODY

PLEASE NOTE: THIS IS THE PREVIOUS MONTH OF PROGRAMMING FOR YOUR REFERENCE. THE CURRENT MONTH OF PROGRAMMING CAN BE FOUND UNDER THE ‘DAT PROGRAM’ TAB OF YOUR MEMBER DASHBOARD.

Perform the Dynamic Warm Up or Glute Activation for the day, before moving onto the main workout. 

Finally, complete your workout with a Cool Down & Stretch.

GYM PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

3 SETS
1:
10 REPS MILITARY PRESS
Equipment: Barbell

3 SETS
2:
10 REPS B-STANCE HIP THRUST (EACH LEG)
Equipment: Barbell & Bench

3 SETS
3:
10 REPS UPRIGHT ROW
Equipment: Barbell

3 SETS
4:
12 REPS CURTSY LUNGES (EACH LEG)
Equipment: 2 x Dumbbells

3 SETS
5:
AMRAP (As Many Reps As Possible) SLOW ECCENTRIC CHIN UPS
Option A: ADVANCED SLOW ECCENTRIC CHIN UPS
Option B: INTERMEDIATE SLOW ECCENTRIC CHIN UPS
Option C: BEGINNER SLOW ECCENTRIC CHIN UPS
Equipment: Chin Up Bar

2 SETS
6:
15 REPS HANGING KNEE RAISES
Equipment: Chin Up Bar

DUMBBELL PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

3 SETS
1:
12 REPS SHOULDER PRESS
Equipment: 2 x Dumbbells & Bench

3 SETS
2:
12 REPS B-STANCE HIP THRUST (EACH LEG)
Equipment: 1 x Dumbbell & Bench

3 SETS
3:
12 REPS UPRIGHT ROW
Equipment: 2 x Dumbbells

3 SETS
4
: 12 REPS CURTSY LUNGES (EACH LEG)
Equipment: 2 x Dumbbells

3 SETS
5
: 12 REPS SLOW ECCENTRIC BICEP CURLS
Equipment: 2 x Dumbbells

EXERCISE OPTION:
AMRAP (As Many Reps As Possible) SLOW ECCENTRIC CHIN UPS
Option A: ADVANCED SLOW ECCENTRIC CHIN UPS
Option B: INTERMEDIATE SLOW ECCENTRIC CHIN UPS
Option C: BEGINNER SLOW ECCENTRIC CHIN UPS
Equipment: Chin Up Bar

2 SETS
6:
15 REPS DB V-SITS
Equipment: 1 x Dumbbell

BODYWEIGHT PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

3 SETS
1:
12 REPS PLANK W/ SHOULDER TAP
No Equipment Required

3 SETS
2:
15 REPS B-STANCE HIP THRUST (EACH LEG)
Equipment: Bench

3 SETS
3:
12 REPS PIKE PUSH UPS
No Equipment Required

3 SETS
4:
15 REPS CURTSY LUNGES (EACH LEG)
No Equipment Required

3 SETS
5:
15 REPS SLOW ECCENTRIC DIPS
Equipment: Bench

EXERCISE OPTION:
AMRAP (As Many Reps As Possible) SLOW ECCENTRIC CHIN UPS
Option A: ADVANCED SLOW ECCENTRIC CHIN UPS
Option B: INTERMEDIATE SLOW ECCENTRIC CHIN UPS
Option C: BEGINNER SLOW ECCENTRIC CHIN UPS
Equipment: Chin Up Bar

2 SETS
6:
15 REPS V-SITS
No Equipment Required