The following programs are ordered from Beginners to Advanced levels. Ensure that the following program principles are in place before starting:
- 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
- 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
- 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)
# 1
| Exercise | Reps | Sets |
| Around-the-world | 10 each way | 3 |
| Halo | 5 each way | 3 |
| Standard squat | 10 | 3 |
| Press (short cycle) | 5 each arm | 3 |
| Romanian dead-lift | 15 | 3 |
| Chest press | 5 each side | 3 |
# 2
| Exercise | Reps | Sets |
| Figure of 8 | 10 each way | 3 |
| Halo | 5 reps each leg | 3 |
| Turkish get Up (no bridge) | 2 each side | 3 |
| 2 arm swings | 15 | 3 |
| Squat to bicep curl | 10 | 3 |
| Cleans | 10 each arm | 3 |
# 3
| Exercise | Reps | Sets |
| Around the world | 10 each way | 3 |
| Rows | 10 each side | 3 |
| Low windmill | 5 each side | 3 |
| 2 Arm swings | 15 | 3 |
| Lunge walk | 10 steps each leg | 3 |
| Clean and press (short cycle) | 10 each arm | 3 |
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
# 1
| Exercise | Reps | Sets |
| Halo | 12 each way | 3-4 |
| Turkish Get Up | 3 each side | 3-4 |
| 1 arm swings | 10 each arm | 3-4 |
| High Windmill | 5 each side | 3-4 |
| Rack squat | 10 | 3-4 |
| Short cycle presses | 5 each arm | 3-4 |
| Rows | 10 each arm | 3-4 |
# 2
| Exercise | Reps | Sets |
Figure of
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