The following programs are ordered from Beginners to Advanced levels. Ensure that the following program principles are in place before starting:

1. Ensure you adequately warm up the body through a series of dynamic stretches and cardio style exercises. This will provide the platform for the main part of the program
2. Ensure you warm down through a series of static stretches. Hold the stretch for at least 30 seconds and include deep breathing as you stretch for active recovery
3. Ensure sufficient rest between sets and cycles of each program. This is somewhat dependent upon the level of conditioning of the individual. Attempt to complete a cycle of the program and then take between 1-2mins active rest after completing each cycle. For example you may just jog on the spot or perform skipping before your next cycle.

Key terms:

• Cycle = completion of 1 set of all the exercises in a given program
• Set = total amount of reps performed for a given exercise
• Rep = number of times an exercise is performed within a set

Beginner Programs

Note: After each cycle active rest for 1 min (e.g. jogging on spot or skipping)

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Intermediate Programs

Note:

• When you are proficient with the beginners load, start to increase the difficulty via less rest, extra weight, adding another exercise, and adding another cycle. Importantly, the exercises should start to get more challenging
• After each cycle actively rest for 1.5mins e.g. jogging on spot or skipping

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Exercise	Reps	Sets
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