Day One

“Weight” training

Workout Length

30min

Skill Level

Apprentice

Your body is your weapon. Use it to inflict pain, both on yourself and those who doubted you. What are limits but perceptions of the mind? That’s your motto today. Never give up, nor give in. It’s time to wield what your ancestors gave you.

Your Trainer:

Kris Black

Kris specializes in behavioral change, muscle building, and sports performance. His workout programs range from general fitness to outstanding physical conditioning. Amongst other things…

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  • 1
    • 15 repetitions
    • 15 repetitions
    • 20 repetitions

    1. To start this exercise kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed just outside of where your chest would be.

    2. Now you should come up onto your feet so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and feet.

    3. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest. This will be your starting position.

    4. While inhaling, slowly lower your chest towards the ground whist flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.

    5. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position. Tip:

    6. Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out.

    7. Next, While still exhaling, lift one of your hands off the floor whilst rotating your torso. You should continue to rotate until your chest is perpendicular to the floor (facing the wall rather than the floor) creating a side on 'T' position.

    8. After a brief pause, inhale and return your torso back along the same path into the starting position.

    9. You can either complete all repetitions on one side first or alternate as you go.

    10. Repeat for the recommended amount of repetitions.

  • 2
    • 20 repetitions
    • 20 repetitions
    • 20 repetitions

    1. Adopt a standing, shoulder width stance with your toes pointing slightly outward. Allow your arms to hang comfortably by your sides at this point. Throughout the movement you should keep your head up and maintain a straight back.

    2. This will be your starting position.

    3. Inhale and descend slowly by bending your knees until your thighs are parallel with the floor.

    4. Keep a straight back so that your posture is not compromised. Bring your arms out in front of you so that they are also parallel to the floor at this point. Tip: When at the bottom of the movement your knees should be behind your toes.

    5. Once you have hit the bottom of the movement, exhale and push hard through your heels to drive your hips forward. As you extend at your knee and ankle joints in order to jump as high as you can, pull your arms down towards the sides of your torso at the top of the jump (this will help to generate more height), before landing into your next rep.

    6. Repeat for the recommended amount of repetitions.

  • 3
    • 60 seconds
    • 60 seconds
    • 60 seconds

    1. Grab a handle in each hand of a skipping rope with the band gently laying on the floor behind you. Rotate your wrists so that the rope comes up and over your head, when it reaches the floor in front of your body jump over it. Find a speed at which you can maintain this movement repeatedly.

    2. Continue until you have completed the prescribed amount of exercise.

  • 4
    Plyometric Kettle bell Push Ups
    + Full Workout Description + Watch An Example
    • 20 repetitions a side
    • 20 repetitions a side
    • 20 repetitions a side

    1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended.

    2. This will be your starting position.

    3. Begin by lowering yourself as low as you can, keeping your back straight.

    4. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so.

    5. Continue the movement by descending and repeating the movement back and forth.

  • 5
    • 30 repetitions
    • 30 repetitions
    • 30 repetitions

    1. Grab a mat and lay down flat on your back. Extend your arms above your head with your legs laying flat on the floor. Your body should be at full extension.

    2. This will be your starting position.

    3. To initiate the movement, exhale and simultaneously pull your knees (bending them as you go) in towards your torso and roll your shoulders up and off the mat by contracting your abdominal muscles and bringing your arms towards your toes.

    4. Continue with this movement until your knees are as close to your shoulders as they can be.

    5. After a brief pause, inhale and return your body along the same path back to the starting position.

    6. Repeat for the recommended amount of repetitions.

  • 6
    • 500 meters
    • 500 meters
    • 500 meters

    1. Firstly, you need to set the resistance of the rower to the desired amount. Once you have done this, take a seat on the rower and place your feet into the foot holders. Have your heels tucked into the base of the holders and the straps pulled tightly over each of your shoes (just below the base of your toes). After this, you need to set the program you wish to complete from the display unit (if applicable).

    2. Next you will need to take hold of the oars (handle) by bending at your knees and hip joints and slightly leaning your torso forward whilst maintaining a straight back.

    3. Now exhale and simultaneously push through the middle of your feet to extend your knee and hip joints so that your legs straighten out (slight bend at your knees) whilst pulling your arms in towards your abdominals. In order to create this movement, retract your shoulders and pull hard with your arm and back muscles. Tip: Your back should remain straight throughout this movement.

    4. After a brief pause, inhale and return the oars back along the same path into the starting position, ready for the next row.

    5. Continue in this manner until you complete the recommended amount of exercise.

  • 7
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. Stand upright with your arms beside your torso and adopt a shoulder width stance. This will be your starting position.
    Inhale and descend into a press up position. Place your hands just wider than shoulder width and jump backward with your feet so that your legs are fully extended and your body is supported by your toes and hands.

    2. Continue to drop your torso downward towards the floor by bending at your elbows until your chest is only a few inches away.

    3. Once you get to this point, exhale and aggressively press through your hands by extending your elbow joints and create enough upward motion to be able to jump your legs back underneath your body so that when you take your hands off the floor, you should be in the bottom of a squat.

    4. Now, press through the middle of your feet by using your thighs and glutes, extending at both your knee and hip joints to generate power for a jumping motion (you can use your arms at this point to emphasise lift).

    5. As you land, inhale and go straight into the next repetition.

    6. Repeat for the recommended amount of repetitions.

  • 8
    Horizontal Barbell Pull-Up

    Variations: Underhand Lat Pulldowns or Seated Cable Row

    + Full Workout Description + Watch An Example
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. Set a barbell in a rack at waist height or if you'd prefer, set the smith machine bar at the same height.

    2. Lay yourself down underneath the bar and adopt an underhand, wider than shoulder width grip. Your heels should be the only body part in contact with the floor at this point as your body should be in a suspended, straight, rigid position above the ground. Your arms should be perpendicular to the floor as your torso hangs from them.

    3. This will be your starting position.

    4. Begin by flexing the elbow, pulling your chest towards the bar through the muscles in your back. Retract your shoulder blades and exhale as you perform the movement.

    5. Once your chest is an inch away from the bar, pause for a brief moment.

    6. As you inhale, return yourself along the same path towards the starting position.

    7. Repeat for the recommended amount of repetitions.

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