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B _ ND get shreddy h o m e guide! This guide is a 6-week short but highly effective training programme to get you geared up for summer. We recommend using this guide in conjunction with the B_ND The Ultimate Guide To Your Nutrition: Weight Loss guide to ensure the best fat loss results, as whilst training is vital to help you ‘get shreddy’ this must be combined with a calorie deficit. The guide is structured on the basis of the one lower body & one upper body workout per week (both of which you repeat twice), plus one full body workout per week, one cardio session and one core workout (which you also repeat twice). The workouts change every two weeks and increase in intensity each time. Please remember every guide is a guide and therefore should be taken with a pinch of salt; whilst completing the guide as written is ideal, what is ideal is not always realistic for everyone. Make amendments where necessary; e.g. if you need an extra rest day have one, if you cannot perform an exercise then change it for an alternative one or if you cannot train as frequently as the guide prescribes then we have recommended two alternative splits in the Weekly Schedule of Workouts. We highly recommend purchasing both the short & long resistance band as well as a set of DB’s – many of the movements throughout the guide incorporate both these bands and DB’s. The benefits of adding bands into your training programme cannot be overstated! Please see our website blog for the full article on the benefits of resistance bands when it comes to exercise.

the science explained: This guide - when used in conjunction with the B_ND weight loss guide or a calorie deficit - is aimed at promoting fat loss. The intensity of the workouts increase each week as by doing so we are increasing your overall energy expenditure (i.e. increasing the number of calories you are burning) which, when combined with a calorie deficit, is the most effective method for promoting fat loss. The volume is increased in a variety of ways such as adding more sets per workout or incorporating more advanced exercises or training systems into the workouts. Try to maintain the balance between ensuring you have good form for each exercise but also making sure you are pushing yourself as much as possible!

B_ND product recommendations for the guide Short Resistance Band (pick a strength appropriate for your ability from Light to Extra Extra Heavy) Long Resistance Band (pick a strength appropriate for your ability – Light, Medium or Heavy) Mat Dumbbells Other Product Recommendations: Swiss Ball Core Gliders (or two small towels)

general guidelines for the programme Read the workouts carefully and do your best to complete them as written. If for whatever reason you need extra rest, cannot complete the sets or reps stated or cannot perform the exercises with safe form or in the order written then please make amendments to ensure your safety. Form over weight – do not sacrifice your form for the sake of completing the reps, otherwise you will not reap the benefits of the exercise and/or put yourself at risk of injury. Time under tension – do not rush through the movement and focus on the muscle you’re trying to work. Aim to follow the tempo prescribed for each exercise. Remember to breathe – breathe in on the eccentric phase of the exercise and breathe out on the concentric phase of the exercise. Take progress photos – we highly recommend taking progress photos every 2 weeks in the same lighting and using self-timer if possible (this makes comparing photos much easier). Also don’t forget to tag @B_ND on socials so we can keep up-to-date with how you are getting along! Use the community – connect with other amazing people on the same journey by hashtagging #B_ND and #B_NDGetShreddy

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workout key DB – dumbbell BB – barbell KB – kettlebell BW – bodyweight RPE: rate of perceived exertion – this refers to how hard (or easy) you feel you are working from a scale of 0-10. 0 being very easy and 10 being very, very hard (your maximum effort) RPM: revolutions per minute – this refers to your pedal speed on a bike, i.e. 60 RPM means that one pedal makes a complete revolution 60 times in one minute

RFT: rounds for time – this means you must complete the specified number of rounds of the given circuit of exercises as fast as possible AMRAP: ‘as many rounds as possible’ ‘as many reps as possible’ – this means you must either complete as many rounds of an exercise circuit as possible in the time stated or complete as many reps as possible of a given exercise until failure EMOM: ‘every minute on the minute’ – this is when you must complete a specified number of repetitions of a

movements or exercise at the start of one minute and then rest for whatever time you have left until the beginning of the next minute.

EXP: explosive – this refers to when an exercise is explosive in it’s nature and so a tempo is not prescribed DYN: dynamic – this refers to when an exercise is dynamic in it’s nature and so a tempo is not prescribed ROM: range of motion – this refers to the range through which your joints & muscles move when performing an exercise

HIIT – high intensity interval training MIIT – moderate intensity interval training LISS – low intensity steady state Superset – this is where you perform two exercises that work different muscle groups back to back with no rest Compound Set – this is where you perform two exercises that work the same muscle groups back to back with no

rest

Tri-set – this is where you perform three different exercises back to back with no rest Drop Set – when after completing the stated reps for a set, you immediately, without rest, drop the weight and complete another given amount of reps or perform reps until failure Rest-Pause Set – this is when you perform a given number of reps (usually lower reps with something fairly close to your maximal load for that lift) and then ‘rest’ or ‘pause’ briefly: for anywhere between 10-20 seconds

Back-Off Set – this is when after completing a number of sets at a heavy weight and lower reps for your final set, you reduce the weight and perform a set with a much lighter load but significantly higher reps.

Pyramid Set – this is when you increase weight each set and so perform less reps with each successive set as the load is heavier.

Reverse Pyramid Set – this is when you decrease the weight each set and so perform more reps with each successive set as the load is lighter. Tempo – is the speed of which you perform a given exercise and there are four distinct phases for each exercise. Tempo directly determines amount of time your muscle is held under tension which is a very important variable in resistance training. Proper application of tempo ensures the correct muscle is held under tension and is working more effectively, as well as reducing any stress on your joints. An example of a tempo for a squat would be 2-0-1-0. The first number (2) is the ‘eccentric’ phase (when the muscle is lengthening). The second number (0) denotes any pause at the midpoint (when the muscle is in a stretch position). The third number (1) is the concentric part of the lift, when the muscle is contracting or shortening. The last number (0) denotes any pause at the top of the concentric phase. In the Order column of each workout the letter ‘A’, ‘B’ or ‘C’ after a number denotes a compound set, superset, or tri-set. Perform the lettered exercises back to back with no rest, only resting once you have completed all the reps for all letter exercises (as outlined in the ‘Rest’ column of the workout).

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weekly schedule of workouts Full Programme (recommended) Monday:

Lower Body 1

Tuesday:

Upper Body 1

Wednesday:

HIIT & Core (alternatively LISS if recovery is poor)

Thursday:

Lower Body 2

Friday:

Upper Body 2

Saturday:

Full Body Conditioning

Sunday:

Rest Day

Reduced Programme 1 (5 sessions per week) Monday:

Lower Body 1

Tuesday:

Upper Body 1

Wednesday:

HIIT & Core (alternatively LISS if recovery is poor)

Thursday:

Lower Body 2

Friday:

Upper Body 2

Saturday:

Rest Day

Sunday:

Rest Day

Reduced Programme 2 (3-4 sessions per week) Monday:

Lower Body 1 or 2

Tuesday:

Rest Day

Wednesday:

Upper Body 1 or 2

Thursday:

Rest Day

Friday:

HIIT & Core

Saturday:

Full Body Conditioning (optional) or Rest Day

Sunday:

Rest Day

warm up & activation exercises Warming up prior to exercising is vital to not just to reduce the risk of injury but also to improve performance. Warming up increases the speed of nerve impulses to muscles, increases blood flow to your muscles and improves mental alertness. We’ve listed below some warm up and activation exercises for both lower, upper and full body. We’d recommend picking 2-4 from the list below to do prior to starting your workout. We also recommend doing 1-2 warm up sets for each compound lift in the guide’s workouts.

Lower Body Exercise

Sets & Reps/Time

Deep Lunges with Thoracic Rotation Banded BW Glute Bridges Banded BW Squats Banded BW Hip Thrusts Leg Swings (front to back & side to side) Sumo Squat to Stand Adductor Stretch Banded Clams Banded Crab Walks

1 x 8-10 reps each side 2 x 15 reps 2 x 15 reps 2 x 15 reps 1 x 10 reps each side 1 x 10 reps 20-30 secs each side 2 x 10-15 reps each side 2 x 15 reps each side

Upper Body Exercise Arm Swings & Arm Circles Wall Slides External Rotations with a Band Band Pass Throughs Lat Stretch

Sets & Reps/Time 1 1 1 1 1

x x x x x

30 secs of each 30-45 secs 15 reps each side 30-45 secs 20-30 secs each side

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Full Body Exercise

Sets & Reps/Time

Bear Squats Knee to Chest Lunges with Twist Dynamic Pigeon Child’s Pose with Reaches

1 1 1 1 1

x x x x x

15 reps 10 reps 10 reps 10 reps 10 reps

each each each each

side side side side

core & cardio You might notice there isn’t a huge amount of core work or cardio in this guide. The programme consists of one HIIT cardio workout per week, however should you want to do more cardio alongside the programme this is at your digression. However, we would recommend not exceeding more than two HIIT sessions per week due to not wanting to impair your body’s recovery or your strength training performance. As LISS is less taxing on the body and won’t impede your recovery this may be done more frequently across the week. This guide also consists of a core workout once per week following your HIIT cardio session. We recommend only training abs 1-2 times per week. Training abs more than this is unnecessary as abs are indirectly worked when performing compound lifts. Remember that training abs more frequently won’t make them more visible – having visible abs come down to your diet; if your body fat is low enough then your abs will be visible. Please also bear in mind that genetics play some role here too; some people will naturally have more visible abs at a higher body fat percentage than others.

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the programme

weeks 1- 2

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weeks 1-2

l ower body 1. Banded Hip Thrusts 3 x 15-20 2-0-1-1 Tempo 60 secs Rest

2. DB Stiff-Leg Deadlifts 3 x 10-12 3-1-1-1 Tempo 60 secs Rest

3. Banded Squats 3 x 15-20 2-0-1-0 Tempo 60 secs Rest

4a. Reverse DB Lunges 3 x 10-12 per leg 2-0-1-0 Tempo 60 secs Rest

4b. Resistance Band Lying Hamstring Curl 3 x 15 2-1-1-1 Tempo

5a. Resistance Band Glute Pull Throughs 2 x 15-20 2-0-1-1 Tempo 60 secs Rest

Resistance band just above knees. Rest back against chair or another stable surface. Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down.

Resistance band just above knees. Wide stance with feet, toes slightly turned out. Keep chest up as you squat down, driving knees out against the band & load weight into heels.

Keep your chest up. Take a big step back and load weight into front heel as you do so. Knee should stop just one inch above the ground. Step leg forward and repeat movement with the other leg.

Loop resistance band round an anchor point to secure it. Lie face down on floor. Place other end of the resistance band around ankles. Keep toes pointed towards your shins. Ensure a good distance between you and anchor point so the band is under tension. Start with legs a few inches off the floor and curl feet towards you using hamstrings.

Loop resistance band round an anchor point close to the floor to secure it. Wide stance with feet and grip the band securely in both hands between legs. Ensure a good distance between you and anchor point so the band is under tension. Slight bend at the knees and slowly hinge the hips back, then drive hips forward, squeezing glutes at the top.

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6. Banded Seated Hip Abduction 2 x 20 reps leant forward/20 reps upright/20 reps leant back 2-0-1-1 Tempo 60 secs Rest

Sit on gym bench/box. Band just above knees. Drive your knees out. Pause & squeeze glutes when legs are fully extended.

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weeks 1-2

up per body 1. Bent Over Row with Resistance Band 3 x 12-15 2-0-1-1 Tempo 60 secs Rest

2. Standing Overhead Shoulder Press 3 x 12-15 2-0-1-0 Tempo 45 secs Rest

3. DB Floor Press 3 x 10-12 2-0-1-0 Tempo 60 secs Rest

4a. Resistance Band Single Arm Lateral Raises 3 x 10-12 per arm 2-0-1-0 Tempo 60 secs Rest

4b. Resistance Band Pull Aparts 3 x 15 2-0-1-1 Tempo 60 secs Rest

Loop resistance band round an anchor point to secure it. Ensure a good distance between you and anchor point so the band is under tension. Holding resistance band in both hands but shoulder width apart hinge at the hips, and stretch arms in front of you. Imagine pulling from your elbows and pulling the both hands(the resistance band) back and in towards the centre of your spine.

Stand on the resistance band, feet shoulder width apart. Put your thumbs through the band and stand tall with the band in both hands level with your shoulders. Drive your hands up & out overhead.

Lie with your back on the floor with knees bent and the soles of your feet flat to the floor. Hold DB’s in each hand, arms at a right angle and elbows a few inches lower than your shoulders. Squeezing your chest drive DB’s overhead by extending at the elbow until arms are fully outstretched overhead (but not locked out).

Stand tall with opposite foot to working arm standing on the resistance band. Hold the resistance band in the working hand and keeping arms straight raise arm to the side until level with shoulders. Repeat set reps, then swap sides. Alternatively if you have a suitable anchor point close to the floor then loop the resistance band round this, grab the other end with the arm furthest away and perform lateral raises like this (turn and face the other way to do the other side).

Stand tall with arms outstretched in front of you. Hold the resistance band in both hands with hands close together. Pull the band apart keeping arms straight until band touches your lower chest. Squeeze rear delts. Return to start point slowly and under control.

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5a. Tricep Dips against Chair 2 x 10-12 2-0-1-1 Tempo

5b. Resistance Band Bicep Curl 2 x 12-15 2-0-1-1 Tempo 45 secs Rest

Keep hips close to the chair and elbows tucked in and tight to body throughout the movement.

Stand on the resistance band, feet shoulder width apart. Grip the band in both hands, keeping hands shoulder width apart and palms facing one another. Keep upper body still. Keep elbows still and close to body, extending from the elbow and moving your forearm only.

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weeks 1-2

h i it 1. Outdoor Sprints Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and gradually increase speed each minute. You should finish at a fast jogging pace (RPE 6-7). Find a flat and clear stretch of ground. Mark a start and end point about 150m apart. Sprint as fast as possible (RPE 9-10) from one end to the other. Rest – 2 mins Sprint Rest – 1 min 30 secs Sprint Rest – 1 min Sprint Rest – 30 secs Sprint Rest – 1 min Sprint Rest – 1 min 30 secs Sprint Rest – 2 mins Sprint Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2. Tabata 40:20 (work/rest) 1A. Chest-to-floor Burpees 1B. Jump Squats 1C. Mountain Climbers 1D. Broad Jumps Complete 40 seconds work for each exercise followed by 20 seconds rest. Complete the circuit 3-4 times (depending on your ability).

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weeks 1-2

co re 1. Plank Reaches 4 x 20 reps

2. High Boat to Low Boat 4 x 15 reps 45 secs Rest

3. Butterfly Sit Ups 4 x 20 reps

4a. Hip Dips 4 x 10 reps each side 45 secs Rest

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weeks 1-2

f u ll body conditioning 1. Reverse Lunge with Single Arm DB Shoulder Press 6 x Tabata 40:20 (40 seconds work)/(20 seconds rest) for max reps (3 sets each side – alternate sides each set) 2-0-1-0 Tempo

2. Push Ups 4 x 30:30 work/rest for max reps 2-0-1-0 Tempo

3a. Alternating DB Snatches Every odd minute of 10 minute EMOM: 8 reps each arm exp. Tempo

3b. Resistance Band Squat to Press (Thruster) Every even minute of 10 minute EMOM: 15 reps exp. Tempo

4a. Swiss Ball Ham Curls 3 x 12 3-1-1-1 Tempo

Keep your chest up, hold DB stable level with collarbone. Holding DB still take a big step back and load weight into front heel as you do so. Step leg forward and then press DB overhead (DB should be in in same hand as working leg throughout).

Hands under shoulders in plank position. Maintaining positioning bend at the elbow and lower down to a few inches off the floor. Squeeze chest to push away and return to start position.

Grip DB on the floor horizontal to toes and between legs, back flat. Hips & shoulders rise at same rate, keep elbow high, then once you have pulled as high as possible turn the elbow underneath the dumbbell, ending with arm straight and the DB overhead.

Stand on the resistance band, feet hip width apart. Put your thumbs through the band and stand tall with the band in both hands shoulder width apart & level with your shoulders. Squat down, keeping chest up, then drive up through the heels and drive hands up and overhead.

Heels resting on top of Swiss Ball. Lift hips in reverse glute bridge position and bend the knees and drive through heels to bring ball towards you. Keep core engaged.

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4b. Resistance Band Bent Over Lat Pullover 3 x 15 2-0-1-1 Tempo 60 secs Rest

5. Chest-to-floor Burpees 1 minute – AMRAP exp. Tempo

Loop resistance band round an high anchor point to secure it (or trap securely in a door). Grip the band in both hands, hands shoulder width apart. Hinge at hips keeping a flat back, arms outstretched in line with your spine. Keep arms straight as you pull them down until they are level with your torso. Slowly return to start point. Repeat. Keep traps relaxed and try not to engage triceps.

Jump feet back and ensure chest touches floor. Jump feet forward and then extend through the knees and hips, arms overhead.

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the programme

weeks 3 - 4

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weeks 3-4

l ower body 1. Split Stance BW Hip Thrusts 3 x 15-20 per leg 2-0-1-1 Tempo 60 secs Rest

2. DB Stiff Leg Deadlift-Front Squat Complex 3 x 10 (1 rep = 1 Stiff Leg Deadlift + 1 Front Squat) 3-1-1-1 2-0-1-0 Tempo 60 secs Rest

3. BW Bulgarian Split Squats 3 x 12-15 per leg 3-0-1-0 Tempo 60 secs Rest

4. Resistance Band Good Mornings 3 x 15-20 3-0-1-1 Tempo 60 secs Rest

5a. Kneeling Resistance Band Kickbacks 3 x 15 2-1-1-1 Tempo

5b. Banded DB Goblet Squats 3 x 15 *drop set last set to bodyweight only another 15 reps 2-1-1-1 Tempo 60 secs Rest

Working leg’s toe in line with resting leg’s heel. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension. Keep majority of your weight in working leg.

For the deadlift: Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down. Return to start point and clean DB’s upto shoulders, level with collarbones. For the squat: Keep chest up as you squat down, holding DB’s steady at shoulders & load weight into heels. Return to start point and drop DB’s back down to start point for deadlift.

Back foot elevated on chair. Keep chest up and push your hips back as you bend at the knee, loading your weight into your heel. DB’s can be held in each hand to increase difficulty.

Stand on the resistance band, feet shoulder width apart. Place the other end of the resistance band around the back of your neck and stand tall. With a slight bend at the knee slowly hinge your hips back, keep your back flat. Then drive your hips forward, squeezing glutes. Repeat.

Loop resistance band round an anchor point to secure it. Lie face down on floor. Place other end of the resistance band around ankles. Keep toes pointed towards your shins. Ensure a good distance between you and anchor point so the band is under tension. Start with legs a few inches off the floor and curl feet towards you using hamstrings.

Resistance band just above knees. Wide stance with feet, toes slightly turned out. Keep chest up as you squat down, driving knees out against the band & load weight into heels.

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6a. Lateral Lunges 2 x 10-12 each side 3-1-1-0 Tempo 60 secs Rest

6b. Lateral Band Walks 2 x 15-20 each side 2-0-1-1 Tempo 60 secs Rest

Keep chest up as you take a big step to the side. For a count of 3 slowly bend at the knee push your hip back and down. Pause for 1 and then return to start position. Alternate legs each rep.

Resistance band just above knee joint. Bend slightly at the knee and hinge hips back slightly. Maintaining this position throughout take a big step to the side, repeat for the stated reps on both sides.

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weeks 3-4

up per body 1. Bent Over DB Row 3 x 12-15 2-0-1-1 Tempo 60 secs Rest

2. Seated Multi-ROM DB Shoulder Press 3 x 7 bottom half reps/7 top half reps/7 full reps 2-0-1-0 Tempo 60 secs Rest

3a. Resistance Band Upright Row 3 x 12-15 2-0-1-1 Tempo

3b. Renegade Row with DB’s 3 x 10 each side 2-0-1-1 Tempo 60 secs Rest

4a. Single Arm Bent Over Resistance Band Row 3 x 12 each arm 2-0-1-1 Tempo

4b. Single Arm DB Clean & Press 3 x 8-10 each side 2-0-1-1 Tempo 60 secs Rest

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the DB’s back and in towards the centre of your spine.

Sit upright on chair. Keep elbows in line with shoulders. Start with DBs at shoulder height and extend arms up until they touch at the top, but only lower halfway. For next 7 reps start halfway and lower the shoulder height. For final 7 reps perform full movement.

Stand on the resistance band, feet hip width apart. Grip the resistance band in both hands, hands slightly closer than shoulder width. Keeping chest out and shoulder blades back pull your hands directly up to under your chin, keeping elbows out in line with shoulders. Squeeze shoulders at the top of the movement.

Grip DB in each hand and place hands under shoulders in plank position. Maintaining your position by bracing your core, rowone DB back, squeezing lats. Swap arms each rep.

Loop resistance band round an high anchor point to secure it. Grip band securely in one hand, hinge from the hips and extend arm out in front. Ensure a good distance between you and anchor point so the band is under tension/. Keep elbow tight to body as you pull the resistance band back. Imagine pulling from the elbow.

DB between legs. Grip in one hand palm facing toward same leg as working arm. Extend up through knees and hip, clean DB onto shoulder the press overhead.

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5a. Tricep Press Ups 2 x AMRAP 2-0-1-0 Tempo

5b. Resistance Band Bicep Curl 2 x 7 bottom half reps/7 top half reps/7 full reps 2-0-1-1 Tempo 60 secs Rest

Hands under shoulders in plank position. Keep elbow tucked in and close to body throughout to hit triceps. Maintaining positioning bend at the elbow and lower down to a few inches off the floor. Squeeze triceps to push away and return to start position. To regress the exercise drop down to knees.

Keep elbows tight to body. Keep body still, extend from the elbow moving the forearms only. Start with arm’s fully extended, DBs by your side and extend arms up only until arm is at a right angle and lower. For next 7 reps start halfway and curl DBs up to full contraction. For final 7 reps perform full movement.

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weeks 3-4

h i it 1. Outdoor Sprints Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and gradually increase speed each minute. You should finish at a fast jogging pace (RPE 6-7). Find a flat and clear stretch of ground. Mark a start and end point about 150m apart. Sprint as fast as possible (RPE 9-10) from one end to the other. Rest – 1 min Sprint Active Recovery – 10 burpees Sprint Rest – 1 min Sprint Active Recovery – 10 burpees Sprint Rest – 1 min Sprint Active Recovery – 10 burpees Sprint Rest – 2 mins Sprint Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2. 16 minute EMOM Every 1st minute: 12 DB Zombie Sit Ups “ 2nd minute: 12 Squat Thrusters with Press Up “ 3rd minute: 15 Resistance Band Squat to Press (Thruster) “ 4th minute: 10 Chest-to-Floor Burpees with Tuck Jump You have one minute to complete the reps stated for each exercise. Whatever time you have leftover you have to rest. When the next minute starts move on to the next exercise. The total work time is 16 minutes so you have 4 rounds of the circuit.

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weeks 3-4

co re 1a. Lying leg raises 4 x 10 reps

1b. Swiss Ball Knee Tucks 4 x 15 reps

1c. Panther Shoulder Tap 4 x 20 reps 60 secs

2a. DB Windmills 3 x 8 reps each side

2b. Standing Resistance Band Wood Chop (Low to High) 3 x 10 reps each side

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2c. Wheelbarrow (using two gliders or small towels) 3 x 10-12 reps 60 secs Rest

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weeks 3-4

f u ll body conditioning 1. Squat Complex 3 x 10 banded DB goblet squat, 10 banded jump squats, 10 banded squats dyn. Tempo 60 secs Rest

2. Glute Bridge Complex 3 x 15 banded glute bridges with DB, 15 banded glute bridges, 15 banded abductions 2-0-1-1 Tempo 60 secs Rest

3a. Devil Press 8 minute EMOM: 6 reps every odd minute dyn. Tempo

3b. Butterfly Sit Ups 8 minute EMOM: 15 reps dyn. Tempo 60 secs Rest

4a. Squat Thrusters 12 minute AMRAP: 15 reps dyn. Tempo

4b. Reverse Lunges with DB Overhead 12 minute AMRAP: 7 reps each side 2-0-1-0 Tempo

Resistance band just above knees. Wide stance with feet, toes slightly turned out. Keep chest up as you squat down (for goblet squats keep DB at chest height), driving knees out against band throughout.

Resistance band just above knees. Feet hip width apart. Drive hips up to full extension, squeezing glutes at the top. For abductions: drive your knees apart as far as possible. Pause & squeeze glutes when knees are at widest point.

DB in each hand, jump hands to floor and feet back, press up, the jump feet forward as you hinge hips forward. DBs are between legs and swing up into overhead position.

Lie face up, knees bent out at sides and soles of feet touching. Reach arms overhead. Using your core sit up and toe touches with feet. Then lower back to start position.

From a high plank position, jump feet forward into a wide squat and bring hands off the ground in front of your chest. Keep your back straight, shoulders down, and chest out while in the low squat. Pause for a second, then place hands on the ground and jump feet back into a high plank position. Repeat as quickly as possible.

Hold DB overhead, arm locked out. On the opposite leg step back and down into a lunge position. Perform all reps on one side then swap.

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4c. Walk Outs 12 minute AMRAP: 10 reps dyn. Tempo 60 secs Rest

Bend from the hips and slowly walk hands forward, keep legs as straight as possible. Finish in a plank position, then walk hands slowly back up to start position, again keeping legs as straight as possible throughout.

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the programme

weeks 5 - 6

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weeks 5-6

l ower b o dy 1a. DB Stiff Leg Deadlifts 3 x 10-12 3-1-1-1 Tempo 60 secs Rest

1b. Resistance Band Lying Hamstring Curl 3 x 15 2-0-1-1 Tempo 60 secs Rest

2a. Banded DB Goblet Squats 3 x 12-15 *drop set last set to just banded another 15 reps 2-1-1-0 Tempo

2b. Banded Hip Thrusts 3 x 20 2-0-1-1 Tempo 60 secs Rest

3a. Reverse DB Lunges 3 x 10-12 per leg *drop set last set to bodyweight another 10 reps per leg 3-1-1-1 Tempo

3b. Resistance Band Good Mornings 3 x 15-20 3-0-1-1 Tempo 60 secs Rest

Keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down.

Loop resistance band round an anchor point to secure it. Lie face down on floor. Place other end of the resistance band around ankles. Keep toes pointed towards your shins. Ensure a good distance between you and anchor point so the band is under tension. Start with legs a few inches off the floor and curl feet towards you using hamstrings.

Resistance band just above knees. Wide stance with feet, toes slightly turned out. Hold DB vertically in both hands at chest height. Keep chest up as you squat down, driving knees out against the band & load weight into heels.

Resistance band just above knees. Rest back against chair or another stable surface. Feet shoulder width apart. Knee’s should be at a right angle at full extension. Keep your eye-line looking forward, don’t let your head rock back. Drive up with your hips, make sure you get full hip extension.

Keep your chest up. Take a big step back and load weight into front heel as you do so. Knee should stop just one inch above the ground. Step leg forward and repeat movement with the other leg.

Stand on the resistance band, feet shoulder width apart. Place the other end of the resistance band around the back of your neck and stand tall. With a slight bend at the knee slowly hinge your hips back, keep your back flat. Then drive your hips forward, squeezing glutes. Repeat.

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4a. Swiss Ball Hamstring Curl 3 x 15 3-1-1-1 Tempo 60 secs Rest

4b. Resistance Band Glute Pull Throughs 3 x 15-20 2-0-1-1 Tempo 60 secs Rest

5. BW Bulgarian Split Squats 1 x 50 reps per leg 2-0-1-0 Tempo

Heels resting on top of Swiss Ball. Lift hips in reverse glute bridge position and bend the knees and drive through heels to bring ball towards you. Keep core engaged.

Loop resistance band round an anchor point close to the floor to secure it. Wide stance with feet and grip the band securely in both hands between legs. Ensure a good distance between you and anchor point so the band is under tension. Slight bend at the knees and slowly hinge the hips back, then drive hips forward, squeezing glutes at the top.

Back foot elevated on chair. Keep chest up and push your hips back as you bend at the knee, loading your weight into your heel. DB’s can be held in each hand to increase difficulty.

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weeks 5-6

up p er b o dy 1a. DB Floor Press 3 x 10-12 2-0-1-0 Tempo

1b. Wide Arm Press Ups 3 x AMRAP 2-0-1-0 Tempo 60 secs Rest

2a. Bent Over DB Row 3 x 12-15 2-0-1-1 Tempo

2b. Bent Over Row with Resistance Band 3 x 15-20 2-0-1-1 Tempo 60 secs Rest

3a. Seated Arnold DB Press 3 x 12-15 2-0-1-0 Tempo

3b. Standing Overhead Shoulder Press 3 x 12-15 2-0-1-0 Tempo 60 secs Rest

Lie with your back on the floor with knees bent and the soles of your feet flat to the floor. Hold DB’s in each hand, arms at a right angle and elbows a few inches lower than your shoulders. Squeezing your chest drive DB’s overhead by extending at the elbow until arms are fully outstretched overhead (but not locked out).

Hands wider than shoulders in plank position. Maintaining position bend at the elbow and lower down to a few inches off the floor. Squeeze chest to push away and return to start position.

Hinge at the hips, keep elbows tight to your body. Imagine pulling from your elbows and pulling the DB’s back and in towards the centre of your spine.

Loop resistance band round an anchor point to secure it. Ensure a good distance between you and anchor point so the band is under tension. Holding resistance band in both hands but shoulder width apart hinge at the hips, and stretch arms in front of you. Imagine pulling from your elbows and pulling the both hands(the resistance band) back and in towards the centre of your spine.

Start with DB’s in hands and palms facing towards you, extend elbows out and gradually turn palms out until elbows are level with shoulders. As you do this drive DB’s up overhead until arms are fully extended (don’t lock out elbows).

Stand on the resistance band, feet shoulder width apart. Put your thumbs through the band and stand tall with the band in both hands level with your shoulders. Drive your hands up & out overhead.

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4a. Resistance Band Single Arm Lateral Raises 2 x 12-15 per arm 2-0-1-0 Tempo

4b. Resistance Band Single Arm Overhead Tricep Extension 2 x 12-15 per arm 2-0-1-1 Tempo

4a. Resistance Band Bicep Curl 2 x 15 2-0-1-1 Tempo 60 secs Rest

Stand tall with opposite foot to working arm standing on the resistance band. Hold the resistance band in the working hand and keeping arms straight raise arm to the side until level with shoulders. Repeat set reps, then swap sides. Alternatively if you have a suitable anchor point close to the floor then loop the resistance band round this, grab the other end with the arm furthest away and perform lateral raises like this (turn and face the other way to do the other side).

Split stance with feet, stand with the heel of back foot on the resistance band. Keeping it behind you, grip the resistance band in the same hand. Keeping your elbow pointing forwards extend hand until arm is outstretched. Squeeze tricep at the top.

Stand on the resistance band, feet shoulder width apart. Grip the band in both hands, keeping hands shoulder width apart and palms facing one another. Keep upper body still. Keep elbows still and close to body, extending from the elbow and moving your forearm only.

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weeks 5-6

hiit 1. Outdoor Sprints Warm Up: 5 minutes – start at a walking pace (RPE 3-4) and gradually increase speed each minute. You should finish at a fast jogging pace (RPE 6-7). Find clear stretch of ground at a moderate incline. Mark a start and end point about 150m apart. Sprint as fast as possible (RPE 9-10) from one end to the other. Active Recovery – 5 Walk Outs, 5 Jump Squats Sprint Active Recovery – 10 Walk Outs, 10 Jump Squats Sprint Active Recovery – 12 Walk Outs, 12 Jump Squats Sprint Rest – 1 mins Sprint Active Recovery – 12 Walk Outs, 12 Jump Squats Sprint Active Recovery – 10 Walk Outs, 10 Jump Squats Sprint Active Recovery – 5 Walk Outs, 5 Jump Squats Sprint Cool-down: 5 minutes – brisk walking pace (RPE 3-4)

2. 16 minute AMRAP 1A. 16 Burpees 1B. 16 Banded or DB Goblet Squats 1C. 16 Press Ups 1D. 16 Resistance Band Bent Over Row 1E. 16 Panther Shoulder Taps Complete as many rounds as possible of the above circuit in 16 minutes.

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weeks 5-6

co re 1a. Single-leg Jackknife 4 x 10 reps each side

1b. Plank Shoulder Taps 4 x 20 reps

1c. Resistance Band Reverse Crunch 4 x 20 reps 60 secs

2a. Ab Rollouts (using Swiss Ball or Wheel) 4 x 8 reps

2b. Side Plank Knee to Chest 4 x 10 reps each side

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2c. Dirty Dog 4 x 15 reps 60 secs

3. Mountain Climbers 1 x 1 minute AMRAP

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weeks 5-6

f u ll b o d y conditioning 1. DB Stiff Leg Deadlift-Row Complex 4 x 10-12 reps: Stiff Leg Deadlift into Bent Over Row (1 Stiff Leg Deadlift + 1 Bent Over Row = 1 rep) 2-0-1-1 Tempo 60 secs Rest

2. DB Thruster Complex 4 x 8 reps: Burpee to Clean to Front Squat to Thruster (1 Burpee + 1 Clean + 1 Front Squat + 1 Overhead Press = 1 rep) 2-0-1-1 Tempo 60 secs Rest

3a. Broad Jumps 4 x Tabata 40:20 (40 secs work/20 secs rest) exp. Tempo

3b. Mountain Climbers 4 x Tabata 40:20 (40 secs work/20 secs rest) dyn. Tempo 60 secs Rest

4a. Walk Outs with Press Up 4RFT x 10 reps dyn. Tempo

For the deadlift: keep your back flat and knees soft but not bent. Hinge at the hips, loading weight into your heels. Keep DBs touching your thighs as your lower them down. Then drive hip forward squeezing glutes. Lower down again but perform one bent over row. Return to start position and begin doing another deadlift.

Resistance band just above knees. Feet hip width apart. Drive hips up to full extension, squeezing glutes at the top. For abductions: drive your knees apart as far Holding DB’s in both hands on the floor jump feet back into plank position. Jump feet forward & clean DB’s so they are at collarbone height. Squat down keeping chest lifted then drive back up pressing DB’s overhead.possible. Pause & squeeze glutes when knees are at widest point.

Feet shoulder width, lower into quarter squat then extend explosively through the hips and knees, pushing through heels to jump forwards. Lower into a squat again and repeat.

Hands under shoulders in plank position. Maintaining position bring one knee to your chest, return back to start position and repeat with the other leg. Do this as quickly as possible.

Bend from the hips and slowly walk hands forward, keep legs as straight as possible. Finish in a plank position, perform a press up, then walk hands slowly back up to start position. Again keeping legs as straight as possible throughout.

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4b. Reverse Lunge with Single Arm DB Shoulder Press 4RFT x 8 reps each side (complete all reps on one side then change) 2-0-1-0 Tempo

4c. Chest-to-floor Burpees

Keep your chest up, hold DB stable level with collarbone. Holding DB still take a big step back and load weight into front heel as you do so. Step leg forward and then press DB overhead (DB should be in in same hand as working leg throughout).

Jump feet back and ensure chest touches floor. Jump feet forward and then extend through the knees and hips, arms overhead.

4RFT x 12 reps 2-1-1-1 Tempo

5. Banded Jump Squats

Resistance band just above knees. Wide stance with feet. Keep chest lifted.

10 x 10 secs on (work)/10 secs off (rest) exp. Tempo

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Disclaimer: B_ND accept no liability for any injury, loss or damage resulting from the use of this guide. We strongly recommend a base level of fitness prior to engaging in the use of this guide, and if you have no history of resistance training we recommend hiring a Personal Trainer for several sessions to ensure safe and correct form. If you do suffer from any medical conditions, we recommend that you consult a Doctor prior to using this guide. Ensure that you comply with the health, safety and behavioural codes of conduct in any gyms that you use this guide in.

Copyright: Reproducing, duplicating, copying, selling, renting or lending this guide to any persons is strictly prohibited and illegal. Any breach of these terms and conditions will be taken seriously. Within this, please respect the intellectual property and effort that went into creating this guide by not breaching these regulations.

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