The objectives of the workout are burn as many calories as possible and boost the metabolism for a period of anything from 48-36 hours, to create an ‘after burn’ effect.
The workout consists of compound resistances exercise and High Intensity Interval Training (HIIT).  When performing the resistances exercises you will perform 3 sets 15 repetitions with a 30-45 second rest period in-between sets to ensure we keep the heart rate elevated throughout the whole session. You want choose a load heavy enough that the last 2-3 repetitions of each set are hard.

HIIT will last from 10-15 minutes; the main benefit comes from the short maximal effort burst, you should be working around 75-85% of your maximum effort.  

The Workout

1.       X Trainer  – Warm up 5-10 Minutes, This is  important as we need to get the heart rate up and get a good blood supply to all areas of the body so that we are ready to get the maximum benefit from your workout.

2.       SB SQUAT – SB should sit in the small of the back supporting the spine, draw your belly button in to engage your core and abdominals and feet should be slightly forward with your body weigh

t through your heels. Keeping your body in contact with ball throughout the movement sit down and back until the thighs are parallel with the floor. Push up through your heels and squeeze your glutes as your return to start position.

3.       SB CHEST PRESS – SB supporting across shoulder blades. Raise hips up to create a straight line with the body and transfer body across shoulder blades onto the ball. Arms should be straight with elbows slightly bent, lower the DB’s by bending at the elbow until there is a 90 degree angle at the joint making sure you keep wrist and elbows inline throughout. Squeeze chest to press DB’s up to start position.

4.       LATPULLDOWN – Take and underhand grip, hands shoulder width apart. The underhand grip allows for a greater range of movement. Arms should be straight elbows soft, concentrate on drawing the elbows down and in at the side squeezing shoulder blades together keeping the hands as high as possible. Slowly return to start position.

5.       TRICEP ROPE EXTENSIONS – Set the cables at the highest point and take the rope with a neutral grip. Start by bringing the elbows down and in at the side keeping the hands high movement at the elbow only, extend the arms straight but not locked, r

eturn to start position.

6.       TREADMILL (HIIT) – Start by setting the treadmill at a 1-2 incline. When the treadmill is flat it is predominantly the quadriceps that are working, having a slight incline will mimic outdoor running and make the exercise more weight bearing engaging the glutes and hamstrings which will help to burn more calories but also help to maintain joint stability at the knee and hip. Choose a speed you can jog comfortably at 6/10 effort, run at this speed for 1.30 minutes then increase the speed to a 8-9/10 effort for 60 seconds. Repeat 4-6 times. 10-15 minutes.

7.       A) PLANK – Start lying on your front with your elbows underneath your shoulders. Beginner can pivot from the knee, advanced will pivot from the toes. Draw your belly button in and raise your hips to create a straight line from your pivot point to your head. Keep the belly button in and hold in this position. This works your ‘Transverse Abdominus’ (TVA), this muscle runs through your body horizontally and by working this muscle we will bring the belly button and spin closer together giving you a flatter stomach. Move to 7B.

B) MEDICENE BALL TWISTS – Start sat upright, knees bent, toes pulled towards you. Lean back slightly until you can feel your core engage. Twist from left to right continuously. This works the other part of your inner core your ‘Internal Oblique’s. Working your internal obliques will help to bring your waist in. Move to 7A.

8.       X Trainer/ TREADMILL – Cool down and stretch 5-10 minutes. During the workout we have produced lactic acid and carbon dioxide. We want to gradually decrease the heart rate so our bodies can export the carbon dioxide and lactic acid out of the muscle as the heart rate and blood flow will still be elevated. If we stop suddenly it will make it harder for our body to get rid of these by products which will be detrimental to our recovery.