Weights, HIIT and function

Continue your muscle growth, ensure your heart gets a workout and you’re moving in more than one direction

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

8-10 reps 
60-90 second rest 
Final set should be max effort 

Squat (Barbell)

Stiff Leg Deadlift

Leg Raise (Captain's Chair)

Kettlebell Swing

Goblet Squat

Cycling

Leg/Lower 

Bench Press (Barbell)

Chest Fly (Dumbbell)

Tricep Extension (Dumbbell)

Kettlebell Half Get Up

Push Up

Chest and tris 

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (Barbell)

Kettlebell Gorilla Row

Bicep Curl (Dumbbell)

1km Row

Back and bi

Military Press (Barbell)

High Pull

Lateral Raise (Dumbbell)

Snatch (Kettlebell)

Kettlebell Press

Russian Twist

Walkout Plank

Shoulders and core 

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Lying Leg Curl

Lat Pulldown

Seated Row (Cable)

Spider Curl

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Seated Shoulder Press (Dumbbell)

Kelso Shrug (Chest Supported)

Upright Row (Barbell)

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