BBMG PDF

MADALIN GIORGETTA
8 WEEK FULL BODY HOME WORKOUT GUIDE
BODY BY MG
CREATE YOURBEST BODY

contents
YOURGUIDE ??????????????????????????????. 1
EQUIPMENT ?????????????????????........................ 2-3
PROGRAMMING ?????????????????????????... 4-5
WEIGHT ????????????????????????????.................. 6
THE CIRCUITS ?????????????????????......................... 7
GLUTE PUMPERS ?????????????????????................. 8
CARDIO ????????????????????.....?????????............ 9
HIIT ?????????????????????????????.....??????... 10
LISS ?????????????????????........................................... 11-12
NUTRITION ?????????????????????....................... 13-14
STRETCH/ WARM-UP ?????????????????????... 15
CONTACT ?????????????????????............................... 16
CALENDAR1-8 ????????????????????................ 17-18
EXERCISE GUIDE 1+3 ????????????....................????.. 19
# BODYBYMG
LOWERBODY ?????????????............................... 20-25

FULL BODY ????????????????................................ 26-32
UPPERBODY ???????????????....................?...... 33-40
contents
EXERCISE GUIDE 2+4 ???????????????.................? 41
LOWERBODY ?????????????................................. 42-48
FULL BODY ???????..????????............................... 49-56
UPPERBODY ???????????????....................?..... 57-64
EXERCISE GUIDE 5+7 ????????????????................. 65
LOWERBODY ?????????????????................... 66-72
FULL BODY ?????????????.......................................... 73-81
UPPERBODY ?????????????????...................... 82-90
EXERCISE GUIDE 6+8 ??????????????,??................. 91
LOWERBODY ?????????????????................... 92-98
FULL BODY ?????????????..................................... 99-107
UPPERBODY ?????????????????................... 108-116
GLUTE PUMPERGUIDE ??????????.?....?........ 117-148
HIIT GUIDE ???....??????????...................................... 149-151
CONTENTS
STRETCH GUIDE ???????????????????...... 152-156

WHERE NOW? ?????????????????????????.? 157
DISCLAIMER????????????????????......................... 158
YOURGUIDE
So happy you could make it! I've been wanting
to create a home workout guide for so long and
I'm so happy you're here with me. I'm so excited
and grateful to be on this j ourney with you, and I
can't wait to get moving!
There's so many reasons I wanted to create a

home workout guide as I truly understand the
reasons for not wanting to or not being able to
go to a gym. The workouts in this guide are all
part of my gym based guide. I have
reprogrammed them to include shorter rest time
and longer time under tension, so that j ust
because you're not working out in the gym
doesn't mean your progress will be any less.
You CAN achieve results with a home based

program. This guide is programmed to lose fat
and build muscle (particularly lower body) and I
YOURGUIDE
think you're going to love it!
Let's go!
1
equipment
You will require a small amount of equipment to start with, although
much of it can be substituted.
DUMBBELLS
I recommend buying 2-3 different sets. One set around 5-10kg and
another set around 10-15kg. You will also require one set of around
2-3kg but you can replace this with water bottles/ heavy books.
BARBELL
Although not completely necessary as you can mostly sub it out for
dumbbells, I would highly recommend a barbell. A barbell lets you lift
a bigger load more comfortably, and is also convenient to add on
extra weight as you get stronger.
KETTLEBELL
A kettlebell is not completely necessary either, but it will make some
of the workouts easier for you, but you can always make a dumbbell
work for you instead. I use 12kgs for all the kettlebell workouts.
PLATE
I 'd recommend a plate between 2.5-5kg. You can use a dumbbell
instead if you prefer, or a heavy book but if you're buying a barbell
than it makes sense to use the plates.
FLAT BENCH (12-14")

I would highly recommend buying a bench for these workouts as
you will use the heck out of it. If it's not within your budget, you can
make substitutions but some exercises will be uncomfortable. You
EQUIPMENT
can try using a coffee table and 1or 2 chairs.
FITBALL
Necessary for the lying leg curl, but you can do a dumbbell lying curl
on a bench instead if you don't have access to a fitball.
2
equipment
PADDED MAT
You can use a thick piece of foam or a few pillows instead. You'll
need these for your DB/ BB hip thrusts + glutes bridges.
YOGA MAT
If you have carpet in your house, or you're not to sensitive you
should be fine without a mat, it's up to you.
RESISTANCE BANDS
Totally necessary. Don't use cheap flimsy ones as they won't create
the best burn.
Sling Shot Hip Circle (Pink in Medium) www.amzn.to/2yiedAX
SKLZ Mini Bands: www.amzn.to/2x7tXGE
ANKLE WEIGHTS
Not totally necessary but will push you more in your glute workouts
and help to build that peach! Valeo: www.amzn.to/2gqLVO5
STEP
You can purchase a step very cheaply, but if you prefer, you can
use some heavy books on the ground
PROTEIN POWDER
Women's Best Whey Protein: www.womensbest.com
Use "MADALIN10" for 10% off
ACTIVEWEAR
EQUIPMENT
Gym Shark: www.gym.sh/ Shop-Madalin
3
PROGRAMMING
Before you start...
Read over your exercise calendar, and read through all the exercise
descriptions. If there are exercises you don't understand, or need
further clarification on, post in the Facebook group:
www.facebook.com/ groups/ bodybymg
What do I need to begin?
You?ll need at the very least two sets of dumbbells, one moderate
pair (5-10kg) and one heavier pair (10-15kg). You'll also require a
good quality set of resistance bands. Please review pages 2-4 for a
complete list of equipment.
Can I swap the days around?
If you like! As there are only 3 workouts per week, you can choose
to do them which ever way you like, j ust be aware to give a full day
of rest between upper/ lower with full body day.
Can I skip days?
I?m not perfect and I don?t expect you to be either. For best results,
I?d encourage you not to skip days but I understand that life does
get in the way. If you do need to skip a day, think about which day
is the least important day.
PROGRAMMING
I'm a total beginner. Any advice for starting?
I would suggest you do the first 2-3 weeks with minimal weight.
Just use your bodyweight. Form is so important for your progress.
Get your form perfect before loading up the bar. Try doing simply
bodyweight squats, dumbbell romanian leg deadlifts and
bodyweight glute bridges.
4
PROGRAMMING
How do I make the exercises easier/ harder?
As I can?t train with you one-on-one and assess you, I don?t know
exactly what level of fitness you're at. If you try the prescribed
exercises and find them too easy or too hard, let me know and I can
give you another exercise to try. Keep in mind that if you can?t
perform the exercise with a full range of motion in perfect form,
perform the exercise with perfect form in a partial range of motion.
Make the exercises more difficult by:
- Shortening the rest time

- Increasing the load
- Increasing the reps and/ or circuits
- Increasing isometric hold time
Make the exercises easier by:
- Increasing the rest time

- Decreasing the load
- Decreasing the reps and/ or circuits
- Decreasing or stopping isometric hold time
- Swapping more frequently between legs/arms
PROGRAMMING
5
weight
What weight should I be using?
The weights listed in your workouts are only my recommendations

based on my personal experience performing the exercises. They are
a good base for you to start with if you are a beginner and not sure
which weight would suit you best. Try using the lowest
recommendations first before you begin. You may need lower than
my recommendations. However, if you are more experienced you
may find you need to use heavier weights than my
recommendations.
How do I know if I have picked the correct weight?
You'll know the weight is right for you if you are performing the
exercise and you really struggle to complete the last two reps.
When I say "struggle" it should be hard but your form should still be
perfect. If your form starts to break and your body starts to give
you signs (your lower back starts to hurt etc) than stop the rep right
there. If the reps are easy to complete, the weight is not heavy
enough for you.
When do I start increasing my weights?
When you start to improve and get stronger, you'll notice that you
are not struggling as much in your final reps. This is when it's time to
increase your weight.
If for instance you increase your weight and you can't complete the
12 reps but can do 10, that's great. Stick with 10 reps.
WEIGHT
As a general rule, increase the weight and slightly lower the reps if
need be. As you get stronger, increase the weights and then the
reps.
6
the circuits
How do the circuits work?
They are very simple. You complete each exercise for the specified
number of reps, and than move onto the next one. Once you have
finished the last exercise, rest for 60 seconds and repeat for another
2 rounds. In total, you are doing 3 rounds.
How long does each workout take?
Not including the 60 second rest time, each round should go for
between 8-10 minutes, depending on the type of exercise and your
speed. Including the rest times, in total, each circuit should go for
between 27-33 minutes depending on your speed.
I want to go longer!
You keen bean ;)! If you'd like to workout out for a little longer, you
can repeat a round and make it 4 rounds in total, or you can choose
to do a glute pumper afterwards.
THE CIRCUITS
7
glute pumpers
What are Glute Pumpers?
The glute pumpers are probably my favourite exercises, and

probably the most underrated booty workouts you will do! The are
high rep, bodyweight only exercises, so are great to do from home
if you can?t be bothered driving to the gym or are perfect for when
you're on holiday.
The best thing about the glute pumpers is that they're low intensity.
They don?t create huge muscle damage so you won?t be sore the
next day. If booty building is a goal of yours, you can do these
everyday as your muscles won?t need as long to recover.
You can also up the ante and try experimenting with these exercises.
For example, you can add resistance bands to the bench workouts
(extended fire hydrant with RB, hip thrust with RB, single leg hip
thrust with RB) or adding dumbbells to the resistance band
workouts (DB + RB glute bridge, DB froggies, DB + RB standing leg
abduction).
My best advice for these is to make sure you use a strong

resistance band. If you?re using a resistance band that is weak and
flimsy, it defeats the purpose. I love the Sling Shot Hip Circle in
medium and highly recommend it.
GLUTE PUMPERS
You can try doing them at the end of your workout as they are a
great finisher. They are perfect if you only have 15 minutes to spare,
and you don?t have to do the whole circuit, j ust do as many
exercises as you can in your allotted time allowance.
8
CARDIO
Do I have to do cardio?
If you?re one of those people who basically eats what they want and
doesn?t put on weight and finds it difficult to put on muscle then
refrain from cardio. You don?t need to be burning any more calories
and need all the extra energy you can get to build muscle. However,
if you?re like most of the general population you?ll have to do a bit of
cardio. Keep in mind, excess cardio will inhibit growth, so cardio
bunnies out there remember to give the treadmill a break please!
The type of cardio I am recommending is High Intensity Interval

Training (HIIT) and some Low Intensity Steady State cardio (LISS). If
your aim is to lose body fat, I recommend HIIT 2-3x a week. If your
aim is simply gain muscle than I recommend LISS.
Do I have to do HIIT for fat loss?
Short answer, no, although it does help to burn extra calories. If fat
loss is your goal, you should make good nutrition your priority and
support it with resistance training. If muscle gain is your goal, you
should make resistance training the priority and support it with good
nutrition. Cardio should be the cherry on top to your fat loss, not the
whole cake ;)
BUT I LOVE CARDIO! KEEP READING?

CARDIO
9
hiit
What is HIIT?
HIIT is a type of cardio training in which you workout with all your
intensity (e.g. sprint), followed by short rest periods. You can
perform HIIT at the park, on stairs, on an air bike, or on a treadmill.
Why should I do HIIT?
HIIT (particularly sprints) have been proven to increase muscle size

which will in turn burn body fat. HIIT also burns a high amount of
calories in a short amount of time, and is a great addition if your goal
is to shed body fat.
How many times a week should I do HIIT?
I'd recommend between 2-3 times a week. But definitely no more

than 3.
When do I perform HIIT?
Always do your HIIT training after a workout, never before a lifting

session as it will drain your energy.
HIIT
10
LISS
What is LISS?
Low Intensity Steady State cardio (LISS) is a type of cardio training

whereby you stick to a heart rate of 120-140 BPM for 30-60
minutes.
Why is LISS not in my calendar?
In a perfect world, I would include LISS into your program but

realistically I know it can be difficult, it's a lot of exercise with lifting,
HIIT and now LISS. I haven't included it in your calendar for this
reason.
Why should I do LISS?
The main benefit of doing LISS is the reduction of cortisol levels, a

stress triggered hormone. This hormone causes retention of fat
around your belly (among other nasties).
Doing cardio whilst building muscle is recommended but it?s not a

necessity to increase your size. The reason I recommend
incorporating cardio into your workout is because cardiovascular
training increases recovery time between workouts and put simply,
cardio is great for your health and will keep you fit. The fitter you
are, the more energy you will have to lift heavier weight and
squeeze out extra reps, which will in turn, create bigger muscles.
How many times a week should I do LISS?
Preferable 3-4x a week, though if you can manage to go for a 30

minute walk every day that would be amazing. It helps if you have a
LISS
dog you can walk (or maybe j ust steal a neighbour's dog!)
11
LISS
What type of LISS should I do?
The key is to choose something that you enj oy that will keep your
heart rate in a steady state. If introducing LISS into your life causes
you stress, and you hate it, don't do it. It should be enj oyable. If it's
causing you stress, it's defeating the purpose.
Being outside in nature has so many proven health benefits, you

know your Mum was right when she told you to play outside! So try
to do your LISS outside. Remember, it's supposed to be a leisurely
stroll, done for the purpose of reducing your cortisol levels and
calming your mind, not for burning calories. I walk my dog every day
for an hour over 3.5km (she's really, really slow!) and that's my LISS
done. You could j og or try yoga. Put a podcast on, take the time to
talk and walk with a friend or use the time to chill out and enj oy
yourself!
LISS
12
NUTRITION
What should I be eating?
At the moment, I am not giving specific meal plans as I?m not a

nutritionist or coach. However, I am capable of making
recommendations for healthy eating to achieve your goals. I will be
using the Facebook group as a way to check in with everyone, it's
up to you how involved you want to be. I will be releasing a healthy
eating guide in a few months, so stay tuned!
Do I need to eat pre and post workout?
Definitely and 100% yes! Carbohydrates and protein pre and post
workout are ideal to maximize recovery and muscle growth.
What do you eat pre-workout?
I have a mix of protein and carbs which is great if you?re trying to

gain muscle like me. I?m telling you what I have, but that doesn?t
mean you should eat the exact same thing.
It may be too many calories for you, or you might not like it. Find
something that works for you.
With that being said, I drink a protein shake every morning.
INGREDIENTS
30g Women?s Best Protein Powder*
400ml oat milk or water
NUTRITION
30g rolled oats

½frozen banana
1tbsp peanut butter
1tsp coffee
13
NUTRITION
METHOD
Blend and enj oy!
*Use code Madalin10 for 10% off Women's Best
What do you eat post-workout?
It?s important to refuel your body 30-45 minutes after a workout.

The best thing you can eat is carbohydrates, and I like having oats
as it?s quick and easy.
In summer I?ll soak them overnight and in winter I?ll make porridge.
You can spice them up and add apples, cinnamon or cocoa powder.
INGREDIENTS
70g rolled oats
100g frozen berries
3/4 cup oat milk
1/4 tsp cinnamon
1tsp honey
METHOD
Microwave oats and milk for 60 seconds. Stir. Add in honey,
cinnamon and frozen berries and microwave for another 30 seconds.
NUTRITION
14
STRETCH/W
ARM-UP
Why do I need to stretch?
I won?t bore you with the long explanation. The part that matters is
the part where I tell you, if you don?t do your stretches you won?t
be able to achieve a maximum range of motion in your workouts.
Less range of motion, means less muscle growth. So if you want the
hammies or the delts or the quads, do your stretching kids.
What do I do for my warm-up?
You j ust need to warm up your body, which should take a few
minutes. You can try skipping, high knee taps, j umping j acks,
burpees or a light j og around your front driveway.
What is dynamic stretching?
Dynamic stretching is stretching that involves moving through a

stretch, which warms up the muscle before exercise and increases
your range of motion. You'll find dynamic stretches at the start of
your workout as part of your warm-up routine.
What is static stretching?

STRETCH/WARM-UP
Static stretching is stretches that are held in position for longer than
30 seconds and elongates the muscles, improving flexibility and
preventing inj ury. You'll find static stretches at the end of your
workout, as part of your cool down.
See the STRETCH guide for a more comprehensive breakdown of all

the stretches.
15
CONTACT
What is the best way to reach you?
I'd prefer if you contact me via the private Facebook group:

https://www.facebook.com/ groups/ bodybymg/
If you have a question that is more personal, or you don't feel

comfortable using the Facebook group, email me
madalingiorgetta@gmail.com. Please be aware I do receive plenty of
emails a day so for a quicker response, try to make use of the
Facebook group Body by MG.
CONTACT
16
E
CAL NDAR
K 1- 4
WEE
MON TUES WED THU FRI
WK 1 LB R UB R FB
OPTIONAL R GP R GP R
WK 2 LB R UB R FB
OPTIONAL R GP HIIT GP R
WK 3 LB R UB R FB
OPTIONAL HIIT GP HIIT GP R

WEEK 1-4 CALENDAR
WK 4 LB R UB R FB
OPTIONAL GP HIIT R HIIT GP
HIIT = HIGH INTENSITY INTERVAL TRAINING GP = GLUTE PUMPER R= REST

LB = LOWERBODY UB = UPPERBODY
FB = FULL BODY
17
E
CAL NDAR
K 5 - 8
WEE
MON TUES WED THU FRI
WK 5 LB R UB R FB
OPTIONAL GP HIIT GP HIIT HIIT
WK 6 LB R UB R FB
WK 7 LB R UB R FB

WEEK 5-8 CALENDAR
WK 8 LB R UB R FB
HIIT = HIGH INTENSITY INTERVAL TRAINING GP = GLUTE PUMPER R= REST

LB = LOWERBODY UB = UPPERBODY
FB = FULL BODY
18
BOEXER
DY B Y
CISE GUIDE
MG
WEEK1+3
19
K +
1 3
EE
W LOWERBODY MONDAY
WARM UP + DYNAMIC STRETCH

SETS X WEIGHT
EXERCISE REPS EQUIPMENT (KG)
ROMANIAN DEADLIFT 1X 12 DUMBBELLS 10-15
4-3-1 GOBLET SQUAT 1X 10 DUMBBELL 10-15
1X 12
SINGLE LEG DEADLIFT KETTLEBELL 12
EACH LEG
RB + DB
RB DB GLUTE BRIDGE 1X 25 PADDED MAT 10-15
1X 10 STEP
SPLIT SQUAT EACH LEG DUMBBELLS 5-10
EXECUTION
WEEK 1+3 LOWERBODY
REPEAT CIRCUIT FORA TOTAL OF 3 ROUNDS
REST FOR60 SECONDS IN BETWEEN EACH ROUND
COOL DOWN + STATIC STRETCH
20
ROMANIAN DUMBBELL DEADLIFT
THE SET UP
- Hold the dumbbells against your thighs
- Grip the dumbbells tight with the palms of your hands facing
downwards
- Your shoulders should be back with your upper torso slightly arched
- The knees should have a soft bend in them
PROPERPERFORMANCE
- Lower the dumbbells by moving your glutes backwards as far as they
will go
- Keep the dumbbells close and in line with the body
- You should be looking forwards with shoulders slightly pulled back
- At the end of the range of motion, return to the standing position by
driving the hips forwards
- You should aim to stand up tall
- Aim to lower the dumbbells to the count of 3
- Pause at the bottom for 1-2 seconds
COACHING CUES
LOWERBODY
- To perform this exercise properly you should use the whole range of
motion for your hamstring flexibility
- Engage your core throughout the whole emotion
- Throughout the whole motion keep your arms, back straight and your
chest high
21
# BODYBYMG
4-3-1GOBLET SQUAT
THE SET UP
- Stand up with the dumbbell in front of you at chest height
- Your elbows should be bent and facing downwards
- Feet j ust outside shoulder width apart and facing forwards
PROPERPERFORMANCE
- Keep a tight core, flat lower torso and squat downwards ( lower for 4
seconds)
- Allow your elbows to make contact with the inside of your knees when
squatting
- Push your hips back up, until you are j ust below parallel with your knee
bend (Pause at the bottom for 3 seconds)
- Return to the standing position by driving your bodyweight back up
through the heels (Up in 1second)
COACHING CUES
- When squatting downwards keep your chest and head up
- At the bottom of the squat, pause and use your elbows to push your
LOWERBODY
knees outwards
- Keep your core engaged throughout the whole motion
- Your upper body should be static if your legs, hips and lower back as
working as a unit
- Use a box if you need to practice your squat technique
22
# BODYBYMG
SINGLE LEG DEADLIFT
THE SET UP
- Start in a standing position with feet together
- Hold a kettlebell in one hand, hanging it in front of the body
- The kettlebell should be on the side of the moving leg
- You can use a pole or a wall to assist your balance
PROPERPERFORMANCE
- The knee of the supporting leg should be slightly bent
- Execute the deadlift by flexing at the hip and straighten your rear leg
behind you for balance
- Lower the weight until you are parallel with the floor
- Move your hands so that they are as close to the floor as possible
- Then return to the starting position by raising your upper body and
lowering the rear leg
- Swap sides
COACHING CUES
- Look at the ground when performing the deadlift as this will keep
LOWERBODY
your neck in a neutral position

- Engage your core throughout the whole motion
- Point your toes of your rear leg to really engage your hamstrings
23
# BODYBYMG
DUMBBELL GLUTE BRIDGE
THE SET UP
- Begin by laying on your back and bring your heels close to your
glutes
- Have a soft bend in your knees and place the dumbbell comfortably
on your naval, use a mat if the dumbbell hurts your hips
- Flatten out the lower back as you tighten the core and keep your
shoulders in contact with the floor
PROPERPERFORMANCE
- Begin to push up through the hips, flexing the glutes as you do,
maintaining a lower flat back
- Push up as high as you can, you should only feel this working the
glutes
- Use your shoulders as a balance
- Lower the back down to the floor
COACHING CUES
- Engage your core throughout the whole exercise
- Look upwards as this keeps the neck in a neutral position
- Keep your feet flat on the floor
LOWERBODY
- You can use a mat/pillow on your lap if the dumbbell is digging into
your pelvis
24
# BODYBYMG
SPLIT SQUAT
THE SET UP
- Grab hold of the dumbbells with your knuckles facing the ground
- Place your front foot flat on an appropriate step height (can use a thick
plate if don't have access to a step. The lower the step, the harder it is)
- Step backwards with the weight bearing leg and keep this leg as
straight as possible
- You should be on the ball of your foot of the supporting leg, with the
toes facing forwards
PROPERPERFORMANCE
- As you execute the split squat downwards, keep the rear leg as straight
as possible whilst maintaining an erect upper body
- Drive the front knee forwards until your front knee is over your toes
(not shown in picture, bad Maddy)
- Push your front knee outwards
- To reverse the movement, keep your weight bearing leg straight
- Then push your bodyweight into the front foot which is in contact with
the step
- Swap sides
LOWERBODY
COACHING CUES
- Ensure that the knee of the back leg is in a fixed position, as this acts as
a stabiliser and prevents wobbling
- A heel down position on the front foot helps with ankle flexibility
- Keep your upper body straight as this helps with proper movement at
the hip and you will feel the full benefit of the exercise
25
# BODYBYMG
K +
1 3
EE
W FULL BODY WEDNESDAY

SETS X WEIGHT
1X 12 KETTLEBELL
SUITCASE DEADLIFT STEP/BOOKS 12
EACH SIDE
RESISTANCE BAND
3X SEATED HIP ABDUCTION 1X 60 BENCH -
1X 12
1LEG BANDED GLUTE BRIDGE RESISTANCE BAND -
EACH LEG
BENCH
SEATED SHOULDERPRESS 1X 12 DUMBBELLS 5-10
FRONT LOADED SQUAT 1X 12 PLATE 5-10
1X 12
WIDE STEP WALKING LUNGES DUMBBELLS 5-10
EACH LEG
EXECUTION
WEEK 1+3 FULL BODY
26
SUITCASE DEADLIFT
THE SET UP
- Use a step/plates/books to elevate the kettlebell off the ground so it
is comfortable for you to pick up in a deadlift position
- The kettlebell will go on top of the plates, so that you are not
bending too low. (If you are short, below 5?0?, than you may not need
to use the plates as you do not need to bend as far down to the
ground
- Grab the kettlebell tightly and keep both arms straight and on the
outside of your knees
- Bend the knees and push your knees out
- Straighten your back by lifting your chest
- Brace your core
PROPERPERFORMANCE
- Stand up with the weight and keep the kettlebell on your side
- Lock your hips and knees together
- Lower the weight to the ground by moving your hips backwards and
keeping your legs straight
- Once the kettlebell is past the level of your knees, bend your legs
more and lower the weight to the ground.
FULL BODY
- If you start twisting, use less weight - Your core should be tight the
entire time!
- Repeat on the other side once all reps are complete
COACHING CUES
- Keep your knees soft and ensure that your hips are the prime movers
- When you hinge your hips, make sure that heels don?t pop up off the
floor
27
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3X SEATED HIP ABDUCTION
THE SET UP
- Place a resistance band around both legs and j ust above the knees
- Have an even tension on the resistance band
- Start in a sitting position, with knees at 90 degrees and feet shoulder
width apart
- Cross your arms over your chest
PROPERPERFORMANCE
- Your upper body can be in 3 positions: leaning forwards, upright and
leaning backwards
- Complete 20 reps for each of the 3 body positions
- To perform 1rep, push your knees outwards, past your feet
- Hold in the abducted position for 1second and then return back to
the starting position
COACHING CUES
- Always keep the resistance band under a tension throughout the
whole motion
- Keep your back, head and neck in a neutral position by looking
FULL BODY
forwards
- Keep the movements very smooth and not j erky
- Try to keep your hips in a level and neutral position
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SINGLE LEG GLUTE BRIDGE
THE SET UP
- Place a resistance band j ust above both knees and ensure that it is
tight enough to keep your knees together
- Begin by laying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability
PROPERPERFORMANCE
- Keep your hips level, lift one leg off the floor and extend it out
straight
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heel of the supporting leg
- At the top end of the motion squeeze your glutes and hold for 1-2
seconds
- Under control lower your back downwards to the floor, keep the
lifted leg extended
- Switch legs and repeat on the opposite side
COACHING CUES
- Keep the core engaged, drive your body upwards using your glutes
- Don?t let your hips sag and keep them level at all times
FULL BODY
- When you drive your bodyweight through your heel, you should be
able to lift your toes off the floor
- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
- Keep an even tension on the resistance band throughout the whole
exercise
- Only progress to this exercise when you can get your hips up high
29 without engaging your lower back muscles
# BODYBYMG
SEATED SHOULDERPRESS
THE SET UP
- Sit up straight on a flat bench
- Grab 2 dumbbells tightly with an overhead grip (palms facing
forwards)
- Plant the feet flat on the ground, toes pointing forwards and shoulder
width apart
- The knees should be at a 90 degree angle
- The neck, shoulders and back shoulder should in line and in a neutral
position
- Position the dumbbells so they are parallel with the shoulders
- The should be elbows pointing downwards and at a 90 degree angle
PROPERPERFORMANCE
- Push the dumbbells upwards by extending your arms
- Squeeze the shoulder muscles and hold at the top of the motion for
1-2 seconds
- Then slowly return the dumbbells back to the starting position by
bending the elbows
COACHING CUES
FULL BODY
- Keep the back flat against the bench throughout the whole motion
- Keep the neck in a neutral position and don?t allow the head to j ut
forwards
- Keep a slight bend of the elbow at the top of the motion (this will
further aid muscle engagement at the shoulder)
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# BODYBYMG
PLATE LOADED SQUAT
THE SET UP
- Tall up stand, with feet shoulder width apart
- The toes should be facing forwards
- Arm extended out in front of the body holding a plate
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
- Hinge the hips and bend the knees
- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 3 seconds
- Extend the hips and knees, move back to the starting position.
COACHING CUES
- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
more erect.
- Engage the core to protect the lower back
- If you don't have a plate you can use a dumbbell instead
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# BODYBYMG
WIDE STEP WALKING LUNGE
THE SET UP
- Hold a set of dumbbells with a firm grip
- The palms of your hands should be facing each other
- Stand up tall and your stance should be shoulder width apart
- Your arms should be straight and hanging down by your sides
PROPERPERFORMANCE
- Steps forwards with a long stride
- The thigh of your front leg should be parallel to the ground and toes
pointing forwards
- Lowering the knee of rear leg towards the floor
- The rear foot should be on the balls of the foot
- Keep both arms straight, engage your core and upper torso should
be straight
- Pause the lowest point of your lunge, then push back to the starting
position
- Repeat the whole exercise, using the other side of your body
COACHING CUES
FULL BODY
- Use your hips to descend into the lunge

- Keep your leading knee in line with the foot
- Make sure that the rear foot doesn?t rotate to the instep
- To target your quads over your butt, take a shorter step
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# BODYBYMG
K +
1 3
EE
W UPPERBODY WEDNESDAY

SETS X WEIGHT
ZOTTOMAN CURL 1X 12 DUMBBELLS 5-10
SKULL CRUSHER 1X 12 DUMBBELL 5-10
BENT OVERROW 1X 12 DUMBBELLS 10-15
WALL DEAD BUG 1X 1 MAT 1MINUTE
LYING LEG RAISE 1X 15 MAT -
1X 30
MOUNTAIN CLIMBERS EACH SIDE - -
1X 20
SCISSORKICKS EACH SIDE MAT -
WEEK 1+3 UPPERBODY
EXECUTION
33
ZOTTOMAN CURL
THE SET UP
- Grab 2 dumbbells using a supinated grip (palms facing upwards)
- Tuck in the elbows, straighten the back and extend the arms
- Have a slight bend at the elbows
- The dumbbells should not be in contact with the body
- Keep the neck, shoulders and back in a neutral position
- Look forwards as this keeps the head in a neutral position
PROPERPERFORMANCE
- Keep the upper torso static and slowly curl the dumbbells upwards
towards the chest
- Curl the dumbbells through the full range of motion- then pause
- Once at the top of the movement, slowly rotate the forearms to a
pronated grip (palms facing down)
- Slowly under control return the dumbbells back to the starting
position
COACHING CUES
- Don?t allow the elbows to shift behind the body
- Keep the shoulder in a neutral position throughout the whole motion
- Rotate the forearms slowly- being overzealous may lead to inj uries
UPPERBODY
- Keep a slight bend in the elbows throughout the whole motion will
further engage the bicep muscles
34
# BODYBYMG
SKULL CRUSHER
THE SET UP
- Grab a dumbbell using both hands and an overlap grip
- The feet should be shoulder width apart
- The shoulders, back and hips should be in a neutral position
- Lift the dumbbell over the head (palms facing the ceiling)
- The arms should be extended with a slight bend at the elbow
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Keep the upper arms parallel to each other and close to the head
- Tuck the elbows inwards
- Lower the dumbbell in an arc like motion behind the head until the
forearms make contact with the biceps
- Squeeze the triceps for 1-2 seconds
- Use the triceps to slowly move the dumbbell back to the starting
position
COACHING CUES
UPPERBODY
- The forearms should move and the upper arms should remain static
when moving the dumbbell behind the head
- Don?t allow the head to j ut forwards
- Using a slow/controlled when lowering the dumbbell can help with a
better recruitment of the triceps muscles
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# BODYBYMG
DUMBBELL BENT OVERROW
THE SET UP
- Grab two dumbbells tightly with the palms facing inwards
- Bend your knees slightly to take some stress out of the lower back
- Bend over at the waist until the upper body is parallel with the floor or
slightly higher
- Let the dumbbells hang straight down with relaxed arms
- Allow your shoulders to hang down relaxed, yet keep your back
straight
- Keep your head slightly up and looking forward- this will help to keep
the correct position
PROPERPERFORMANCE
- Lift the shoulders by squeezing your blades together, then your
elbows straight out to the side
- The upper arms should be parallel to the floor forming a straight line
from elbow to elbow
- Your arms should form a wide upside down ?u?
- Continue to lift (not swing) your elbows so they can go higher
COACHING CUES
UPPERBODY
- The upper torso should be horizontal throughout the whole exercise

- Keep your knees bent to help with a straight lower back
- Keep a straight neutral back throughout the lift
- Keep your wrists straight for better control of the dumbbells
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# BODYBYMG
WALL DEAD BUG
THE SET UP
- Lay flat on your back, with your spine in a neutral position and core
braced
- Use your arms to lightly push into the wall
- Your wrists should be pointing upwards with a slight bend at the
elbows
PROPERPERFORMANCE
- Bring both legs towards the chest, the knees should at a 90 degree
angle whilst your toes are facing the ceiling
- Keep both legs in a static position
- The further your legs are from your body, the more difficult the
exercise is
- Keep the bend on both knees at 90 degrees throughout the whole
motion.
COACHING CUES
- When you build up core stability try to increase extension at the legs
- Your pelvis should remain in a neutral position throughout the whole
motion
UPPERBODY
- Your lower back should remain on the floor the entire time
37
# BODYBYMG
LYING LEG RAISE
THE SET UP
- Lay flat on your back on the floor
- The legs should be fully extended and about 3-4 inches off the floor
- Hands underneath the lower back for support
- The neck, shoulders and hips should be in line
- Look up towards the ceiling
PROPERPERFORMANCE
- Keep the leg extended, flex through the hips and drive the legs in an
arc like motion
- The legs should be slightly above parallel with the floor
- Squeeze the core muscles and hold for 1-2 seconds
- Under control slowly lower the legs back to the starting position
- Lower slowly to the count of 4
COACHING CUES
- Keep the upper torso static throughout the whole motion
- Engage the core muscles to protect the lower back and to keep the
back straight
- Never place the hands under the neck; as this places excess stress on
the neck j oint
UPPERBODY
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# BODYBYMG
MOUNTAIN CLIMBERS
THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the toes
- Look down at the floor to keep the neck in a neutral position
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Flex one knee and hip, until the active leg is j ust under the hips
- Keep the active knee on the inside of the arm
- Under control return the active leg back to the starting position
- Alternate legs
COACHING CUES
- Keep a tight core throughout the exercise and do not allow the lower
back to dip
UPPERBODY
- Have a slight bend on the elbows

- Keep the upper torso static
- The movement should come from the hips and as this drives the knee
39
# BODYBYMG
SCISSORKICKS
THE SET UP
- Lay on your back, flat on a mat or the floor
- Place the hands under the butt to support the pelvis
- Engage the core to support the lower back
- Keep the upper back and head in contact with the floor
- Lift one leg up vertically by engaging one side of the hips
- The other leg should remain in contact with the floor
PROPERPERFORMANCE
- Think of a scissor action
- Keep both knees straight
- As the same time change the position of the legs, vertical (active) leg
is lowered whilst lower leg changes position and is then raised
vertically
- Keep back flat again the floor
- Alternate the leg action
COACHING CUES
- Use the full range of motion at the hips when moving the legs
UPPERBODY
sideways
- Perform the scissor under control and slowly to really activate the
core muscles
- Don?t let the heels make contact with the floor in between reps
40
# BODYBYMG
BOD Y B Y
EXERCISE GUIDE
MG
WEEK2+4
41
2+4
EK
WE LOWERBODY WEDNESDAY

SETS X WEIGHT
ROMANIAN DEADLIFT 1X 12 BARBELL 20-35
1X 12 DUMBBELLS
BULGARIAN SPLIT SQUAT BENCH 0-10
EACH LEG
1X 12
SINGLE LEG DEADLIFT KETTLEBELL 12
EACH LEG
2X BENCHES
4-3-1BENCH SQUAT 1X 12 KETTLEBELL 12
BENCH + RB + BB
BANDED BARBELL HIP THRUST 1X 12 PADDED MAT 20-35
1X 10
SINGLE LEG HIP THRUST BENCH -
EACH LEG
WEEK 2+4 LOWERBODY
EXECUTION
42
BARBELL ROMANIAN DEADLIFT
THE SET UP
- Hold the barbell at waist height
- Grip the barbell tight with the palms of your hands facing downwards
PROPERPERFORMANCE
- Lower the barbell by moving your glutes backwards as far as they will
go
- Keep the barbell close and in line with the body
- Only lower the barbell to j ust below the knees, don't go as far as you
can if you are flexible
- Return to the standing position by driving the hips forwards
COACHING CUES
LOWERBODY
- Throughout the whole motion keep your arms and back straight and
your chest high
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# BODYBYMG
BULGARIAN SPLIT SQUAT
THE SET UP
- Tall up stand with your feet hip-width apart
- Hold a dumbbell in both hands
- Your arms should be fully extended by the sides of your body
PROPERPERFORMANCE
- Step back and place your rear foot onto a bench
- Keep your arms straight and your torso upright throughout the whole
motion
- Lower your hips towards the ground, so that your rear knees bends
and moves towards the ground
- Hold for 2-3 seconds
- Then drive your bodyweight through your rear heel and return back
to the starting position
- Perform reps on the alternate leg once done with one side
COACHING CUES
LOWERBODY
- Do not bend your upper torso and keep your chest up

- Drop into the squat with your hips, as opposed to j erking the knee
forwards
- Do not let the knee of the grounded leg collapse inwards
- The front knee should go over the front toe
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# BODYBYMG
SINGLE LEG DEADLIFT
THE SET UP
- Start in a standing position with feet together
- Hold a kettlebell in one hand, hanging it in front of the body
- The kettlebell should be on the side of the moving leg
- You can use a pole or a wall to assist your balance
PROPERPERFORMANCE
- The knee of the supporting leg should be slightly bent
- Execute the deadlift by flexing at the hip and straighten your rear leg
behind you for balance
- Lower the weight until you are parallel with the floor
- Move your hands so that they are as close to the floor as possible
- Then return to the starting position by raising your upper body and
lowering the rear leg
- Swap sides
COACHING CUES
- Look at the ground when performing the deadlift as this will keep
LOWERBODY
your neck in a neutral position

- Point your toes of your rear leg to really engage your hamstrings
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# BODYBYMG
4-3-1BENCH SQUAT
THE SET UP
- Place two benches parallel with a gap between them, that is slightly
wider than shoulder width
- Stand up tall with a kettlebell in both hands and with a foot on each
bench
- Position the weight so that is below waist height and between your
legs
PROPERPERFORMANCE
- Keep your upper torso straight, engage your core, bend your knees
and hinge your hips
- Keep your arms straight and squat so that your knees go over your
toes
- Take 4 seconds to lower yourself down
- Hold for 3 seconds, and then drive through your heels back to the
starting position in 1second
- At the top of the position, give your glutes a hard squeeze
LOWERBODY
COACHING CUES
- Don?t be afraid of using heavy weight for this exercise
- Kettlebells are easier to grip and less clumsy than using dumbbells and
better for heavy weight
- Ensure that the benches are placed on a stable surface
46
# BODYBYMG
RB BARBELL HIP THRUST
THE SET UP
- Sit on the ground with a bench directly behind you
- Lean back onto the bench so that the back of your shoulders are in
contact
- Use a padded barbell with Olympic size, large diameter plates and roll
the bar over your thighs
- The barbell should be positioned right above your pubic bone
- Your feet should be shoulder width apart with the knees at 90
degrees
- Depending on your height, the bench should be between 12"-14".
VERY IMPORTANT YOU CHECK THIS FIRST
PROPERPERFORMANCE
- Push both feet into the ground and drive your hips through their full
range of motion by using your glutes
- Keep the barbell positioned right above your pubic bone throughout
the whole motion
- Squeeze your glutes
- Hold at the top of the motion for 1-3 seconds and then lower your
hips back to the starting position
COACHING CUES
LOWERBODY
- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
- Use a smooth technique and this will keep the barbell in place
- Your shins should be vertical when at the top of the motion
- Use a resistance band to increase the burn and push against the band
with your knees
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# BODYBYMG
SINGLE LEG HIP THRUST
THE SET UP
- Rest your upper back onto one side of bench
- Sit on the floor
- Place your arms on the bench, with a 90 degree bend at the elbows
and hands facing forwards (thumbs towards the ceiling)
- Tuck your chin into your chest
PROPERPERFORMANCE
- Extend one leg out in front and then plant the other close to your
butt
- Drive your foot into the floor and extend your hips until your upper
body is parallel to the ground
- The active leg?s knee should now in line your hips and shoulders
- The lifting leg should have a 90 degree bend at the knee with toes
pointing upwards
COACHING CUES
- Don?t let the lifting leg touch the floor in between reps
LOWERBODY
- Don?t push off your elbows

- Don?t hyperextend your back and only drive your hips, until your back
is in a neutral position
- Keep your foot flat (active leg) on the floor and don?t let your toes
pop up
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2+4
EK
WE FULL BODY WEDNESDAY

SETS X WEIGHT
1X 40
CRAB WALK STEPS RESISTANCE BAND -
1X 12
STATIC LUNGE DUMBBELL 5-10
EACH LEG
BENCH + RB + DB
BANDED DUMBBELL HIP THRUST 1X 25 PADDED MAT 10-15
FRONT LOADED SQUAT 1X 12 PLATE 5-8
FRONT TO SIDE LATERAL RAISE 1X 12 DUMBBELL 2-4
KNEELING SINGLE ARM 1X 12

SHOULDERPRESS DUMBBELL 5-8
EACH ARM
1X 20
SCISSORKICKS MAT -
EACH LEG
WEEK 2+4 FULL BODY
EXECUTION
49
CRAB WALKS
THE STARTING POSITION

- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Clasp your hands above your head to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
- Swap sides
FULL BODY
COACHING CUES
- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction
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WIDE STEP STATIC LUNGE
THE SET UP
PROPERPERFORMANCE
pointing forwards
be straight
- Pause at the lowest point of your lunge, then push back so your
standing up straight but your legs are still in the lunge position
- Once all reps are done on one leg, switch to the other
COACHING CUES
FULL BODY

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# BODYBYMG
RB DUMBBELL HIP THRUST
THE SET UP
- Begin by placing a resistance band around the legs and at the top of
the knees
- Hold a dumbbell with both hands and rest it j ust below the naval area
- Place your upper back onto the bench with your knees around 45
degrees
- Knees should be hip width apart
- There should be flexion at your hips
- Your heels, glutes and shoulder should be in line
- Your feet should be planted flat to the floor
PROPERPERFORMANCE
- Drive your hips upwards until your knees reach 90 degrees
- Your thighs should be parallel with the floor, hold this position for 1-2
seconds and squeeze your glutes
- Under control lower your hips back to the starting position
COACHING CUES
- Focus on driving your weight through your hips
- Keep the movement of the lower body as smooth as possible
FULL BODY
- Keep your hip points level throughout the whole motion

- Engage your core muscle to protect your lower back and to prevent
it from hyperextending
- The resistance band will prevent your knees from going outwards and
this will isolate your glutes
- Keep the tension equal on the resistance band when moving your hips
upwards and downwards- if you need to increase the tension edge
your knees out slightly!
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# BODYBYMG
FRONT LOADED SQUAT
THE SET UP
PROPERPERFORMANCE
feet
COACHING CUES
FULL BODY
whole motion
more erect.
- You can use a dumbbell if you don't have access to a plate
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# BODYBYMG
FRONT TO SIDE LATERAL RAISE
THE SET UP
- Grab two dumbbells with a neutral position (palms facing each other)
- Stand up tall, with feet shoulder width apart and a slight bend at the
knees
- Engage the core to keep the back straight
- The shoulders and hips should be in a neutral position
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Keep a slight bend at the elbows, raise the dumbbells to shoulder
height and out in front
- Keep the arms extended and squeeze the lat/ back muscles
- Hold this position for 1-2 seconds
- Under control lower the dumbbells back to the starting position
- On the next rep, raise the dumbbells laterally to shoulder level
- Keep the arms extended and squeeze the shoulder/ upper back
muscles
- Keep the grip in a neutral position (palms facing each other)
- Under control lower the dumbbells back to the starting position
COACHING CUES
FULL BODY
- The maj ority of the movement is from the shoulder j oint

- Engage the shoulder/back muscles and don?t rely on the momentum
or swing to move the dumbbells
- Don?t lock the elbows out and keep a slight bend on the elbow
throughout the whole motion
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# BODYBYMG
KNEELING SINGLE ARM
SHOULDERPRESS
THE SET UP
- Grab a dumbbell with a neutral grip (palm facing inwards) and go into
a half kneeling position onto the ground
- One knee should be up and the opposite knee should be down
- The hips should in a neutral position, the leading leg?s thigh should be
parallel with the floor
- Keep the head up, shoulders slightly back and the back neutral
- Lift the dumbbell level with the shoulder, the elbow should have a 90
degree bend on it
PROPERPERFORMANCE
- Extend the arm to press the dumbbell upwards
- Flex and abduct the shoulder to rotate the arm, as you lift the
dumbbell above the head
- Squeeze the shoulder muscles and hold for 1-2 seconds
- Slowly under control lower the dumbbell back to the starting position
- Perform reps on the alternate arm once done with one side
FULL BODY
COACHING CUES
to move the dumbbells
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# BODYBYMG
SCISSORKICKS
THE SET UP
- Lay on your back, flat on a mat or the floor
- Place the hands under the butt to support the pelvis
- Engage the core to support the lower back
- Keep the upper back and head in contact with the floor
- Lift one leg up vertically by engaging one side of the hips
- The other leg should remain in contact with the floor
PROPERPERFORMANCE
- Think of a scissor action
- Keep both knees straight
- As the same time change the position of the legs, vertical (active) leg
is lowered whilst lower leg changes position and is then raised
vertically
- Keep back flat again the floor
- Alternate the leg action
COACHING CUES
- Use the full range of motion at the hips when moving the legs
FULL BODY
sideways
- Perform the scissor under control and slowly to really activate the
core muscles
- Don?t let the heels make contact with the floor in between reps
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# BODYBYMG
2+4
EK
WE UPPERBODY WEDNESDAY

SETS X WEIGHT
1X 10 BENCH
INCLINE PLANK ROW DUMBBELLS 10-15
EACH ARM
1X 10 BENCH
SINGLE ARM TRICEP KICKBACK DUMBBELLS 5-10
EACH ARM
1X 12 BENCH
SINGLE ARM BENCH PRESS DUMBBELLS 5-10
EACH ARM
RXC PLANK 1X1 MAT 20 SECS
KNEE PUSHUPS 1X 15 MAT -
1X 40
RUSSIAN TWIST MAT 5-10
IN TOTAL
1X 60
MOUNTAIN CLIMBERS - -
IN TOTAL
WEEK 2+4 UPPERBODY
RXC PLANK 1X1 MAT 20 SECS
EXECUTION

57
INCLINE PLANK ROW
THE SET UP
- Start with two hands on the edge of a bench
- Go into a plank position, with feet shoulder width apart and arms
straight
- The shoulders, hips, knees and ankles should be in line
- Engage the core to prevent the lower back from aching
- Tightly grab the dumbbell with the wrist facing towards each other
- Extend the active arm fully with the dumbbell hanging
PROPERPERFORMANCE
- Row the dumbbell backwards by bending the elbows to 90 degrees
- Keep the upper torso and shoulders still
- At the top of the motion, squeeze your upper back muscles and hold
for 1-2 seconds
- Return the dumbbell back to the starting position
COACHING CUES
- Don?t let your shoulders move forwards with your arm
- Perform on the weak side to correct any muscle imbalances
- Engage your core muscles to protect your lower back
- Keep the whole motion smooth and not j erky
UPPERBODY
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SINGLE ARM TRICEP KICKBACK
THE SET UP
- Grab a dumbbell using a neutral grip (palm facing inwards)
- Bend at the hips and place one knee on a flat bench
- The upper torso should be parallel with the ground
- Keep the opposite foot on the ground beside the bench
- Place one hand on the bench for support with a slight bend at the
elbow
- Tuck in the elbows, they should create a 90 degree angle with the
upper torso
PROPERPERFORMANCE
- Keep the upper torso static and only move the weight through the
elbow
- Raise the dumbbell arm until it is full extended
- Squeeze the tricep and hold for 1-2 seconds
- Then under control, slowly lower the dumbbell back to the starting
position
COACHING CUES
UPPERBODY
- Focus on moving the dumbbell through the tricep

- Keep the neck in a neutral position by looking forwards
- Engage the core to keep the lower back straight
- Only move the weight through the elbow and keep the upper torso
static
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SINGLE ARM BENCH PRESS
THE SET UP
- Grab a dumbbell tightly with the palm facing away from you
- Lay down flat on a bench with the dumbbell on top of the thigh
- Feet should be hip width apart with toes facing forwards
- The neck, shoulders, back, hips and knees should be in line and in
neutral positions
- Engage your core to protect your lower back
- Use the thigh to help you to lift the dumbbell and the other hand to
position it properly
- The dumbbells should in line with your shoulder and the arm extended
PROPERPERFORMANCE
- Under control descend the dumbbell slowly to the side by bending
your elbow 90 degrees
- When the weight is level with the side of the upper chest, squeeze
the chest muscles and hold for 1-2 seconds
- Then slowly and under control extend your elbow back to the
starting position
COACHING CUES
- I use my non lifting hand to press down on my abs to ensure I am
UPPERBODY
conracting them the entire time

- Keep you back flat against the bench by tightening your core
- Push the dumbbell upwards by using the chest muscles only
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RKC PLANK
THE SET UP
- Start in the standard plank position
- Interlock your hands and place them parallel with the shoulders
- The forearms positioned at a 45 degree angle to the shoulders
- Narrow the base by placing the elbows closer together
- Squeeze the quads to lock out the knees
- Squeeze the glutes to posteriorly rotate your hips
- Squeeze the shoulders towards the toes and vice versa
- Look down and hold your neck in a neutral position
PROPERPERFORMANCE
- Hold the RKC plank for 10-20 seconds
COACHING CUES
- Try to lengthen the levers by placing your hands further away from
the body
- Really use your glutes to stabilise the plank and to keep the hips
posteriorly rotated
- You will shake pretty quickly using the RKC plank but you will get
UPPERBODY
used to it!
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KNEE PUSH-UPS
THE SET UP
- Start on all fours
- The hands should be slightly wider than shoulder width apart
- Straighten the legs, so that you are balanced between the hand and
feet
- Keep the upper torso in a straight line and don?t dip the lower back
- The feet should be hip width apart
PROPERPERFORMANCE
- Under control slowly bend your elbows to 90 degrees
- Use the chest muscles to push your bodyweight through the hands
whilst extending the arms back to the starting position
COACHING CUES
- Tighten the core by pulling the belly button towards the spine
- Never lock the elbows out and keep them slightly bent
- Perform on your toes if fully competent
UPPERBODY
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RUSSIAN TWISTS
THE SET UP
- Grab a dumbbell ?horizontally?using a neutral grip (palms facing each
other) and with both hands
- Sit on the floor with knees bent with flat feet
- Keep the dumbbell at upper chest height
- Recline backwards so that your body is angled about 45 degrees
- Engage the core to support the bodyweight and protect the lower
back
PROPERPERFORMANCE
- Keep the lower torso still, twist the upper body to the right and then
to the left
- Keep the arms flexed and the dumbbell parallel to the floor
- Use a body angle that is comfortable but challenging to the core
muscles
COACHING CUES
- The more you lean back, the more challenging the exercise will
become
UPPERBODY
- Ensure the movement is smooth and not j erky

- The movement should mainly come from the core muscles and not
the movement of the arms
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MOUNTAIN CLIMBERS
THE SET UP
PROPERPERFORMANCE
- Alternate legs
COACHING CUES
back to dip
UPPERBODY

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BOD Y B Y
EXERCISE GUIDE
MG
WEEK5+7
65
+
5 7
EK

SETS X WEIGHT
FITBALL CURL 1X 25 FITBALL -
1X 10 DUMBBELL
PAUSED SPLIT SQUAT STEP 5-10
EACH LEG
BENT LEG REVERSE HYPER 1X 20 BENCH -
1X 15
DONKEY KICKS RESISTANCE BAND -
EACH LEG
1X 12 DUMBBELL
DB SINGLE LEG HIP THRUST BENCH 5-10
EACH SIDE
1X 10
CURTSY LUNGE DUMBBELLS 5-10
EACH LEG
WEEK 5+7 LOWERBODY
EXECUTION
66
FITBALL LEG CURL
THE SET UP
- Start by laying on your back with both heels and calves resting on the
Fitball
- Your legs should be fully extended
- The palms of your hands should be touching the ground
- Your arms should be by the side of your body, relaxed and straight
PROPERPERFORMANCE
- Lift your pelvis, so there is a straight line from your shoulder to your
feet
- Your bodyweight should be on your shoulder blades and both feet
- Bend your knees, slowly bringing the Fitball towards your butt- as far
as possible
- When your hamstrings are fully contracted, in a straight line return the
Fitball back to the starting position
COACHING CUES
- Keep the Fitball under control by executing the exercise in a slow and
fluent manner
LOWERBODY

- On the top end when the Fitball is a close to your butt as possible, give
your glutes a squeeze!
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PAUSED SPLIT SQUAT
THE SET UP
PROPERPERFORMANCE
- Then push your bodyweight into the front foot which is in contact with
the step
- Swap sides
COACHING CUES
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BENT LEG REVERSE HYPER
THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be in line with
your face
- Place your heels together and turn the toes out slightly
- Have a slight bend at both knees
PROPERPERFORMANCE
- Keep your knees bent and lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The upper part of the legs should be parallel with the ground and then
hold this position for 1second
- Then under control lower your legs so that your toes are in contact
with the floor.
COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
LOWERBODY
- Only lift your legs slightly higher than parallel from the ground; you
don?t feel want to feel your lower back muscles working
- Keep your head and neck in a neutral position by looking down at the
bench
- Add ankle weights to increase difficulty
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DONKEY KICK
THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 1-2
seconds
- Land in a controlled manner and go back to start position
- Swipe sides
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- I use the Sling Shot Medium Hip Circle as the resistance band
- Keep your active foot slightly angled to engage the glutes
LOWERBODY
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SINGLE LEG DUMBBELL
HIP THRUST
THE SET UP
- Use a 12"-14" bench
- Rest your upper back onto one side of bench
- Place a dumbbell slightly off centre onto the working side of your hip
- Your hand that is holding the dumbbell should be in contact with
your hips
- Place the other arm extended and flat onto the bench and use this is a
counterbalance
PROPERPERFORMANCE
- Extend one leg out in front and the plant the other close to your butt
- Drive your foot into the floor and extend your hips until your upper
body is parallel to the ground
- The active leg?s knee should now be in line your hips and shoulders
- The lifting leg should have a 90 degree bend with toes pointing
upwards
LOWERBODY

COACHING CUES
- Don?t let the lifting leg touch the floor in between reps
- Don?t hyperextend your back
- Keep the points of the hips level at all times
- Having the dumbbell slightly off centre, this allows you to move your
hips comfortably through their full range of motion
- Keep your foot flat (active leg) on the floor and don?t let your toes
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CURTSY LUNGE
THE SET UP
- Stand up tall and engage your core muscles
- Start in a split stance with feet shoulder width apart
- Grip the dumbbells tightly with your palms facing inwards
- Your arms should be extended
PROPERPERFORMANCE
- Begin the movement by bending your back knee towards the floor
- Keep your front knee in line with your toes
- Perform a curtsy by executing a side lunge, step to the left and allow
the hips to drop downwards and backwards
- Keep your leg back, continue finishing the reps and do not return to
the start position until all reps are complete
COACHING CUES
- Engage the glutes throughout the whole exercise
- Push your bodyweight through your front foot and the ball of the
LOWERBODY
back foot- this will make you stand up tall.

- Keep your arms straight throughout the whole exercise
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+
5 7
EK

SETS X WEIGHT
1X 12
WIDE STEP WALKING LUNGES EACH LEG DUMBBELLS 5-10
1X 10 DUMBBELLS
1+ 1/4 SPLIT SQUAT EACH LEG STEP 5-10
STRAIGHT LEG REVERSE HYPER 1X 20 BENCH -
BRIDGE + PRESS 1X 10 DUMBBELLS 5-10
DUMBBELLS
SEATED ARNOLD PRESS 1X 10 BENCH 5-10
PUSH-UPS 1X 15 MAT -
LYING LEG RAISE 1X 15 MAT -

WEEK 5+7 FULL BODY
EXECUTION
73
WIDE STEP WALKING LUNGE
THE SET UP
PROPERPERFORMANCE
pointing forwards
be straight
- Pause the lowest point of your lunge, then push back to the starting
position
- Repeat the whole exercise, using the other side of your body
COACHING CUES
FULL BODY

- To target your quads over your butt, take a shorter step
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1+ 1/4 SPLIT SQUAT
THE SET UP
PROPERPERFORMANCE
- Pause at the bottom for 1second and then bounce 1/4 of the way up,
lunge back down and push your body up again to the starting position
- Complete all reps on one leg before moving to the next
- Swap sides
FULL BODY
COACHING CUES
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STRAIGHT LEG REVERSE HYPER
THE SET UP
your face
- Straighten your legs backwards
PROPERPERFORMANCE
- Lift the heels towards the ceiling
- The legs should be parallel with the ground
- Your hips should be in contact with the bench the entire time
- Hold this position for 1-2 seconds squeezing your glutes
with the floor
COACHING CUES
- Watch out for lower back pain, make sure your hips are positioned
correctly, and you're not extending your legs to far in the air
FULL BODY
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FRONT LOADED SQUAT
THE SET UP
PROPERPERFORMANCE
feet
COACHING CUES
FULL BODY
whole motion
more erect.
- You can use a dumbbell if you don't have access to a plate
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BRIDGE + PRESS
THE SET UP
- Begin by laying on your back and bring your heels as close to the
butt as you can
- Have a soft bend in your knees
- Flatten out the lower back as you tighten the core and keep the
- Grab 2 dumbbells with an overhand grip, bend the elbows to around
90 degrees
- The dumbbells should be at chest height and hands shoulder width
apart
PROPERPERFORMANCE
glutes
- At the same time push the dumbbells out straight by extending the
elbows
- The dumbbells should follow the line of the shoulders
- At the top of the motion squeeze your chest and glute muscles
FULL BODY
- Lower the back down to the floor whilst returning the dumbbells
back to the starting position
COACHING CUES
- Look upwards to keep the neck in a neutral position
- Don?t let your elbows flare out
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SEATED ARNOLD PRESS
THE SET UP
- Adj ust a bench to a 90 degree angle
- Grab two dumbbells using a neutral grip (palms facing in)
- Place the dumbbells on the thighs and sit onto the bench
- The feet should be flat on the floor and wider than shoulder width
apart
- Use the thighs to kick the dumbbells up into place (one at a time in a
controlled manner)- level with the shoulders
- Rotate the wrists so that the dumbbells are facing you
- The elbows should have a 90 degree bend in them
- The shoulders and hips should be in line and in a neutral position
- Look forwards keeping the neck in a neutral position
PROPERPERFORMANCE
- Press the dumbbells overhead by straightening the elbows
- Rotate the dumbbells so the palms are facing forwards
- Squeeze the deltoids and hold for 1-2 seconds
- Under control, lower the dumbbells back to the starting position
COACHING CUES
FULL BODY
- Keep the back and head against the bench throughout the whole
motion
- Drive the biceps towards the ear
- Don?t allow the elbows to lock out and keep a slight bend at the top
of the motion
- First position: palms facing you + second position: palms facing away
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KNEE PUSH-UPS
THE SET UP
- Start on all fours
- The hands should be slightly wider than shoulder width apart
- Straighten the legs, so that you are balanced between the hand and
feet
- Keep the upper torso in a straight line and don?t dip the lower back
- The feet should be hip width apart
PROPERPERFORMANCE
- Under control slowly bend your elbows to 90 degrees
- Use the chest muscles to push your bodyweight through the hands
whilst extending the arms back to the starting position
COACHING CUES
- Tighten the core by pulling the belly button towards the spine
- Never lock the elbows out and keep them slightly bent
- Perform on your toes if fully competent (chest j ust above the
ground)
FULL BODY
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LYING LEG RAISE
THE SET UP
- The legs should be fully extended and about 3-4 inches off the floor
- Hands underneath the lower back for support
- The neck, shoulders and hips should be in line
PROPERPERFORMANCE
- Keep the leg extended, flex through the hips and drive the legs in an
arc like motion
- The legs should be slightly above parallel with the floor
- Squeeze the core muscles and hold for 1-2 seconds
- Under control slowly lower the legs back to the starting position
- Lower slowly to the count of 4
COACHING CUES
back straight
- Never place the hands under the neck; as this places excess stress on
the neck j oint
FULL BODY
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+
5 7
EK

SETS X WEIGHT
1X 10 DUMBBELLS
INCLINE PLANK ROW EACH ARM BENCH 10-15
1X 12 DUMBBELLS
SINGLE ARM BENCH PRESS EACH ARM BENCH 5-10
1X 10
KNEELING SINGLE ARM PRESS EACH ARM DUMBBELLS + MAT 5-10
SQUEEZE PRESS 1X 12 PLATE 2.5-5
1X 30
CARDRIVERS TURNS PLATE 5-10
1X 10
WALL MOVING BUG EACH LEG MAT -
1X 40
AB BIKES MAT 5-10
WEEK 5+7 UPPERBODY
IN TOTAL
1X 40
RUSSIAN TWIST IN TOTAL DUMBBELLS + MAT -
EXECUTION

82
INCLINE PLANK ROW
THE SET UP
- Start with two hands on the edge of a bench
- Go into a plank position, with feet shoulder width apart and arms
straight
- The shoulders, hips, knees and ankles should be in line
- Engage the core to prevent the lower back from aching
- Tightly grab the dumbbell with the wrist facing towards each other
- Extend the active arm fully with the dumbbell hanging
PROPERPERFORMANCE
- Row the dumbbell backwards by bending the elbows to 90 degrees
- Keep the upper torso and shoulders still
- At the top of the motion, squeeze your upper back muscles and hold
for 1-2 seconds
- Return the dumbbell back to the starting position
COACHING CUES
- Don?t let your shoulders move forwards with your arm
- Perform on the weak side to correct any muscle imbalances
- Engage your core muscles to protect your lower back
- Keep the whole motion smooth and not j erky
UPPERBODY
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THE SET UP
neutral positions
PROPERPERFORMANCE
starting position
COACHING CUES
UPPERBODY
contracting them the entire time

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KNEELING SINGLE ARM
SHOULDERPRESS
THE SET UP
- Grab a dumbbell with a neutral grip (palm facing inwards) and go into a
half kneeling position onto the ground
- One knee should be up and the opposite knee should be down
- The hips should in a neutral position, the leading leg?s thigh should be
parallel with the floor
- Keep the head up, shoulders slightly back and the back in a neutral
position
- Lift the dumbbell level with the shoulder, the elbow should have a 90
degree bend on it
PROPERPERFORMANCE
- Extend the arm to press the dumbbell upwards
- Flex and abduct the shoulder to rotate the arm, as you lift the
dumbbell above the head
- Squeeze the shoulder muscles and hold for 1-2 seconds
- Slowly under control lower the dumbbell back to the starting position
UPPERBODY
COACHING CUES
to move the dumbbells
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SQUEEZE PRESS
THE SET UP
- Stand up tall and with flat hands hold a plate at chest level
- The neck, shoulders, back and hips should be in line and in a neutral
position
- Have a slight bend at the knees
PROPERPERFORMANCE
- Maintain a high pressure on the plate, move the hands away from your
chest
- Keep the elbows level and move the plate in a straight line
- When the arms are fully extended squeeze the plate as hard as you
can for 1-3 seconds
- Then slowly return the plate back to the starting position
COACHING CUES
- Never allow the shoulders to round off
UPPERBODY
- Ensure that the chest muscles do the maj ority of the work
- Keep your neck in a neutral position throughout by looking forwards
- If you don't have a plate you could use a heavy book instead
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CARDRIVERS
THE SET UP
- Stand up tall and hold a plate at chest level with palms facing each
other
position
PROPERPERFORMANCE
chest
- When the arms are fully extended squeeze the plate
- Slowly turn the plate like a steering wheel and keep your shoulders
level
- When you really start to feel the burn; slowly return the plate back to
the starting position
COACHING CUES
UPPERBODY

- Ensure that the chest muscles and core do the maj ority of the work
- Don?t turn the plate too much, as this puts unnecessary pressure on
your j oints and can disengage the core muscles
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WALL MOVING BUG
THE SET UP
- Lay flat on your back, with your spine in a neutral position and core
braced
- Tuck your chin in and use your arms to lightly push into the wall
- Your wrists should be pointing upwards with a slight bend at the
elbows
- Keep your core tight and lower back against the floor
PROPERPERFORMANCE
- Bring both legs towards the chest, the knees should at a 90 degree
angle whilst your toes are facing the ceiling
- Keep one leg in a static position, and engage the hips and move the
other leg so that the heel touches the floor
- Then move the active leg backwards towards the starting position
- Keep the bend on both knees at 90 degrees throughout the whole
motion.
COACHING CUES
- When you build up core stability try to increase extension at the legs
- Your pelvis should remain in a neutral position throughout the whole
motion
- Only one part of the hips should move at a time
- The further the leg is from your hip, the more difficult the movement
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AB BIKES
THE SET UP
- Lay flat on the floor
- Press the lower back into the ground
- Lightly place the fingers behind your head with elbows at 45 degrees
- Bring the knees up towards the chest, the lower leg should be parallel
with the floor
- The neck, shoulders and hips should be in line and in a neutral position
PROPERPERFORMANCE
- Go through the action of pedalling a bicycle in a forwards motion
- Kick with one leg and bring the knee inwards of the opposite leg
- Bring the right elbow to left knee and vice versa
- Keep the movement flowing smoothly
- Keep the legs raised off the floor throughout the exercise
COACHING CUES
- Keep the back in contact with the floor throughout the whole motion
of the exercise
- Don?t put the hands at the back of the neck, as this can put additional
UPPERBODY
stress on the spine and neck

- You will need to slightly raise the neck off the floor to make the
exercise easier
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RUSSIAN TWISTS
THE SET UP
- Grab a dumbbell ?horizontally?using a neutral grip (palms facing each
other) and with both hands
- Sit on the floor with knees bent with flat feet
- Keep the dumbbell at upper chest height
- Recline backwards so that your body is angled about 45 degrees
- Engage the core to support the bodyweight and protect the lower
back
PROPERPERFORMANCE
- Keep the lower torso still, twist the upper body to the right and then
to the left
- Keep the arms flexed and the dumbbell parallel to the floor
- Use a body angle that is comfortable but challenging to the core
muscles
COACHING CUES
- The more you lean back, the more challenging the exercise will
become
UPPERBODY
- Ensure the movement is smooth and not j erky

- The movement should mainly come from the core muscles and not
the movement of the arms
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BOD Y B Y
EXERCISE GUIDE
MG
WEEK6+8
91
6+8
EK

SETS X WEIGHT
ROMANIAN DEADLIFT 1X 12 DUMBBELL 10-15
FROGGIES 1X 40 MAT -
1X 10
SIDE LUNGE KETTLEBELL 12
EACH LEG
1X 12 PLATES/BOOKS
SUITCASE DEADLIFT KETTLEBELL 12
EACH SIDE
1X 10 DUMBBELLS
DEFICIT BULGARIAN SQUAT STEP + BENCH 5-10
EACH SIDE
FITBALL CURL 1X 25 FITBALL -

WEEK 6+8 LOWERBODY
EXECUTION
92
ROMANIAN DUMBBELL DEADLIFT
THE SET UP
- Hold the dumbbells against your thighs
- Grip the dumbbells tight with the palms of your hands facing
downwards
PROPERPERFORMANCE
- Lower the dumbbells by moving your glutes backwards as far as they
will go
- Keep the dumbbells close and in line with the body
- At the end of the range of motion, return to the standing position by
driving the hips forwards
- Aim to lower the dumbbells to the count of 3
COACHING CUES
LOWERBODY
- Throughout the whole motion keep your arms, back straight and your
chest high
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FROGGIES
THE SET UP
- Start in the glute bridge position
- Flatten out the lower back as you tighten your core
- Bring your arms out to the side to help keep balance
- Tuck your neck into your chest
PROPERPERFORMANCE
- Dig your elbows in the floor and make fists with your hands or keep
you palms flat along the floor for balance
- Place the soles of the feet together and move them towards your
butt
- Increase the flexion at your knees
- The hips should be abducted and externally rotated
- Bridge in the air whilst maintaining your body position
COACHING CUES
- Maintain flexion at the knees, abduction and external rotation at the
hips when executing froggies- as this fully activates your glutes
- Lower your lower back and engage your core, also helps with full
activation of the glutes
LOWERBODY
- Add a dumbbell onto your lap to further challenge yourself!
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SIDE LUNGE
THE SET UP
- Stand up tall with your feet together
- Hold a kettlebell with both hands and straight arms
- Look forwards and engage your core
PROPERPERFORMANCE
- Take a large step sideways with your left leg, the left foot should be
facing out slightly
- Your body should be facing forwards and your right leg should be
straight
- Sit back slightly on your bent left knee until the upper leg is parallel
with the floor
- Hold the lunge and squeeze your glutes
- Push off the heel of your left leg to return back to the starting
position- this further engages your glutes
COACHING CUES
LOWERBODY
- Your feet should be pointing forwards/ or slightly inwards

- The bent knee should never go over your toes
- Engage your core and use your muscle to perform the lunge and not
the momentum of the exercise
- You can use a dumbbell instead if you don't have a kettlebell
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SUITCASE DEADLIFT
THE SET UP
- Place two thick plates (15-20kg) on top of each other and grab a
kettlebell for the deadlift
- The kettlebell will go on top of the plates, so that you are not
bending too low. (If you are short, below 5?0?, than you may not need
to use the plates as you do not need to bend as far down to the
ground
- Grab the kettlebell tightly and keep both arms straight and on the
outside of your knees
- Bend the knees and push your knees out
- Straighten your back by lifting your chest
- Brace your core
PROPERPERFORMANCE
- Stand up with the weight and keep the kettlebell on your side
- Lock your hips and knees together
- Lower the weight to the ground by moving your hips backwards and
keeping your legs straight
- Once the kettlebell is past the level of your knees, bend your legs
LOWERBODY
more and lower the weight to the ground.

- If you start twisting, use less weight - Your core should be tight the
entire time!
COACHING CUES
- Keep your knees soft and ensure that your hips are the prime movers
- When you hinge your hips, make sure that heels don?t pop up off the
floor
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DEFICIT BULGARIAN SPLIT SQUAT
THE SET UP
- Make a 2-4 inch platform using a step for your front foot
- Grab a pair of dumbbells with palms facing inwards and with straight
arms
- Place your rear foot on a higher platform
- The maj ority of your bodyweight should be over the front foot
(80%)
PROPERPERFORMANCE
- Whilst keeping your upper body upright, descend slowly until your
rear knee makes contact with the floor
- Drive your bodyweight through the heel of the front foot
- Keep a neutral position of the head, pelvis and back throughout the
whole exercise
COACHING CUES
- Keep the knee stable and don?t allow it to move in front of your toe
LOWERBODY
line
- Be under control throughout the whole motion
- Make sure that the deficit and the back platform are not too high
- Never rise up onto your toes
- Can do bodyweight only if you find this to hard to complete with
weights
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FITBALL LEG CURL
THE SET UP
- Start by laying on your back with both heels and calves resting on the
Fitball
- Your legs should be fully extended
- The palms of your hands should be touching the ground
- Your arms should be by the side of your body, relaxed and straight
PROPERPERFORMANCE
- Lift your pelvis, so there is a straight line from your shoulder to your
feet
- Your bodyweight should be on your shoulder blades and both feet
- Bend your knees, slowly bringing the Fitball towards your butt- as far
as possible
- When your hamstrings are fully contracted, in a straight line return the
Fitball back to the starting position
COACHING CUES
- Keep the Fitball under control by executing the exercise in a slow and
fluent manner
LOWERBODY

- On the top end when the Fitball is a close to your butt as possible, give
your glutes a squeeze!
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6+8
EK

SETS X WEIGHT
1X 40
MONSTERWALK STEPS RESISTANCE BAND -
1X 20 BENCH
EXTENDED RANGE FIRE HYDRANT EACH LEG OPT. ANKLE/W 0-5
BARBELL + BENCH
RB BB HIP THRUST 1X 12 RESISTANCE BAND 20-40
ROMANIAN DEADLIFT 1X 10 BARBELL 20-30
BRIDGE + PRESS 1X 10 DUMBBELLS 5-10
SQUEEZE PRESS 1X 12 PLATE 2.5-5
FRONT RAISE 1X 10 PLATE 10-15

WEEK 6+8 FULL BODY
1X 40
MOUNTAIN CLIMBERS TOTAL - 5-10
EXECUTION

99
MONSTERWALKS
THE SET UP
- Place the resistance band around both of your legs
- Stance should be around shoulder width apart
- Feet should be flat on the floor
- Stand up tall, engage your core
- Keep the arms in a relaxed neutral position and out in front of your
chest
PROPERPERFORMANCE
- Step out forwards and out to the side with one foot.
- Then step forwards and out to the side with the other foot
- Keep your steps as wide as possible when moving forwards, as this
will create the monster walk
- Take 20 steps forwards, than 20 steps backwards
COACHING CUES
- To make the exercise harder place the resistance band further down
your legs
- Keep your hips stable when you walk and don?t waddle
FULL BODY
- Look upwards and keep your neck in a neutral position

- If possible try to keep the heel of the front foot in line with the toes
of the back foot
- Always keep the tension of the resistance band even throughout the
whole exercise.
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EXTENDED FIRE HYDRANT
THE SET UP
- Place one knee and both hands onto a bench
- Your bodyweight should be spread evenly between your hands and
the knee on the bench
- The knees should be under your hips and the hands under the
shoulders
- Straighten your arms and look downwards to keep your neck in a
neutral position
- Engage your core to keep your back straight
PROPERPERFORMANCE
- Lift the leg (that isn?t on the bench) straight up to the side
- Squeeze your butt as you lift your leg upwards and outwards
- Lift your left (that isn?t on the bench) straight up to the side, whilst
keeping the rest of your body static
- The lifting knee should be at a 90 degree angle and the upper leg
parallel to the ground
- Hold this position at the top of the hip?s motion for 1-2 seconds
FULL BODY
- Lower the lifting knee under control back to the ground

COACHING CUES
- Keep the leg straight as you lift, don?t bend your elbows or lean away
to get a higher lift
- Don?t swing the leg upwards as you lift them to the sides
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BARBELL HIP THRUST
THE SET UP
contact
- Use a padded barbell with Olympic size, large diameter plates and roll
the bar over your thighs
- The barbell should be positioned right above your pubic bone
degrees
- Depending on your height, the bench should be between 12"-14".
VERY IMPORTANT YOU CHECK THIS FIRST
PROPERPERFORMANCE
- Keep the barbell positioned right above your pubic bone throughout
the whole motion
COACHING CUES
FULL BODY

- Use a smooth technique and this will keep the barbell in place
- Use a resistance band to increase the burn and push against the band
with your knees
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BARBELL ROMANIAN DEADLIFT
THE SET UP
- Hold the barbell at waist height
- Grip the barbell tight with the palms of your hands facing downwards
PROPERPERFORMANCE
- Lower the barbell by moving your glutes backwards as far as they will
go
- Keep the barbell close and in line with the body
- Only lower the barbell to j ust below the knees, don't go as far as you
can if you are flexible
- Return to the standing position by driving the hips forwards
COACHING CUES
FULL BODY
- Throughout the whole motion keep your arms and back straight and
your chest high
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BRIDGE + PRESS
THE SET UP
- Begin by laying on your back and bring your heels as close to the
butt as you can
- Have a soft bend in your knees
- Flatten out the lower back as you tighten the core and keep the
- Grab 2 dumbbells with an overhand grip, bend the elbows to around
90 degrees
- The dumbbells should be at chest height and hands shoulder width
apart
PROPERPERFORMANCE
glutes
- At the same time push the dumbbells out straight by extending the
elbows
- The dumbbells should follow the line of the shoulders
- At the top of the motion squeeze your chest and glute muscles
FULL BODY
- Lower the back down to the floor whilst returning the dumbbells
back to the starting position
COACHING CUES
- Look upwards to keep the neck in a neutral position
- Don?t let your elbows flare out
104 - Keep your feet flat on the floor
# BODYBYMG
SQUEEZE PRESS
THE SET UP
- Stand up tall and with flat hands hold a plate at chest level
position
PROPERPERFORMANCE
chest
- When the arms are fully extended squeeze the plate as hard as you
can for 1-3 seconds
- Then slowly return the plate back to the starting position
COACHING CUES
- Ensure that the chest muscles do the maj ority of the work
FULL BODY
105
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PLATE FRONT RAISE
THE SET UP
- Stand up tall, with feet shoulder width apart
- Grab a plate tightly with palms facing each other
- The position of the hands should be at 3 and 9 o?clock on the plate
- Arms should be extended with a slight bend at the elbows
- Hold the plate about 5-6 inches above the waist
- The shoulders, back and hips should be in line and in a neutral position
- Have a slight bend at the knees and feet facing forwards
PROPERPERFORMANCE
- Under control, slowly lift the plate until the forearms are parallel with
the floor
- Engage the core muscles and front deltoid muscles
- Slowly lower the plate back to the starting position
COACHING CUES
- Don?t allow the plate to make contact with the body
FULL BODY
- Use the core and the deltoids to drive plate upwards, be strict with
the technique
- Keep the back straight and don?t swing the plate to assist with the
motion
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MOUNTAIN CLIMBERS
THE SET UP
PROPERPERFORMANCE
- Alternate legs
COACHING CUES
back to dip
FULL BODY

107
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6+8
EK

SETS X WEIGHT
BENT OVERROW 1X 12 DUMBBELLS 10-15
BENT OVERREVERSE FLY 1X 12 DUMBBELLS 2-4
1X 12 DUMBBELLS
SINGLE ARM BENCH PRESS EACH ARM BENCH 5-10
ZOTTOMAN CURLS 1X 10 DUMBBELLS 5-10
SKULL CRUSHER 1X 12 DUMBBELL 5-10
1X 40
TOE TAPS TOTAL MAT -
V UPS 1X 15 MAT -
WEEK 6+8 UPPERBODY
1X 40
AB BIKES TOTAL MAT -
EXECUTION

108
DUMBBELL BENT OVERROW
THE SET UP
- Grab two dumbbells tightly with the palms facing inwards
- Bend your knees slightly to take some stress out of the lower back
- Bend over at the waist until the upper body is parallel with the floor or
slightly higher
- Let the dumbbells hang straight down with relaxed arms
- Allow your shoulders to hang down relaxed, yet keep your back
straight
- Keep your head slightly up and looking forward- this will help to keep
the correct position
PROPERPERFORMANCE
- Lift the shoulders by squeezing your blades together, then your
elbows straight out to the side
- The upper arms should be parallel to the floor forming a straight line
from elbow to elbow
- Your arms should form a wide upside down ?u?
- Continue to lift (not swing) your elbows so they can go higher
COACHING CUES
UPPERBODY
- The upper torso should be horizontal throughout the whole exercise

- Keep your knees bent to help with a straight lower back
- Keep a straight neutral back throughout the lift
- Keep your wrists straight for better control of the dumbbells
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BENT OVERREVERSE FLY
THE SET UP
- Grab two dumbbells with a neutral grip (palms facing each other)
- Hinge the body from the hips until the upper torso is parallel with the
ground
- Feet should be planted on the floor and shoulder width apart
- Allow the arms to hang straight down
PROPERPERFORMANCE
- Pull the dumbbells in an arc motion towards the ceiling using the
deltoids muscle
- Under control (following the same arc motion travelled) lower the
weights back to the starting position
COACHING CUES
- Movement at the shoulders should be limited
- Keep the core engaged as this prevents the lower back from arching
- Allow the arms to move freely and never lock the elbows out
- Focus on using the deltoids throughout the whole motion- don?t rely
on the momentum of the fly
FULL BODY
110
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THE SET UP
neutral positions
PROPERPERFORMANCE
starting position
COACHING CUES
conracting them the entire time
FULL BODY
111
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ZOTTOMAN CURL
THE SET UP
- Grab 2 dumbbells using a supinated grip (palms facing upwards)
- Tuck in the elbows, straighten the back and extend the arms
- Have a slight bend at the elbows
- The dumbbells should not be in contact with the body
- Look forwards as this keeps the head in a neutral position
PROPERPERFORMANCE
- Keep the upper torso static and slowly curl the dumbbells upwards
towards the chest
- Curl the dumbbells through the full range of motion- then pause
- Once at the top of the movement, slowly rotate the forearms to a
pronated grip (palms facing down)
- Slowly under control return the dumbbells back to the starting
position
COACHING CUES
- Don?t allow the elbows to shift behind the body
- Keep the shoulder in a neutral position throughout the whole motion
- Rotate the forearms slowly- being overzealous may lead to inj uries
- Keep a slight bend in the elbows throughout the whole motion will
FULL BODY
further engage the bicep muscles
112
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SKULL CRUSHER
THE SET UP
- Grab a dumbbell using both hands and an overlap grip
- The feet should be shoulder width apart
- The shoulders, back and hips should be in a neutral position
- Lift the dumbbell over the head (palms facing the ceiling)
- The arms should be extended with a slight bend at the elbow
PROPERPERFORMANCE
- Keep the upper arms parallel to each other and close to the head
- Tuck the elbows inwards
- Lower the dumbbell in an arc like motion behind the head until the
forearms make contact with the biceps
- Squeeze the triceps for 1-2 seconds
- Use the triceps to slowly move the dumbbell back to the starting
position
COACHING CUES
- The forearms should move and the upper arms should remain static
FULL BODY
when moving the dumbbell behind the head

- Don?t allow the head to j ut forwards
- Using a slow/controlled when lowering the dumbbell can help with a
better recruitment of the triceps muscles
113
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SIDE TOE TAPS
THE SET UP - WRONG WORDING

- The legs should be flexed with your heels near your butt
- Hands by the side of the body for stability
- Look up towards your knees
PROPERPERFORMANCE
- Keep your shoulders and upper back off the ground
- Tap one heel with the same side arm and move to the next side,
going swiftly between the two
COACHING CUES
- Keep your lower back on the floor
back straight
- Try to keep you upper back as far off the floor as possible
- Keep the movement smooth and don?t allow the hips to rock
FULL BODY
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V-UPS
THE SET UP
- Start by sitting on the floor with knees slightly bent
- Recline your upper body backwards to a comfortable angle
- Hands on the floor j ust behind the back for support
- Relaxed bend at the elbow
- Palms flat on the floor, fingers facing forwards and wrists engaged
- The legs should be straight out in front of you and both slightly off
the floor
- Look forwards, as this keeps the neck in a neutral position
PROPERPERFORMANCE
- Keep the upper torso static, bend the hips and bring both knees
towards the chest
- There should be a clear letter ?V?shape with the bend at the knees
- Engage the glutes and hold for 1-2 seconds
- Under control and slowly return the legs back to the starting position
COACHING CUES
- Keep the pelvis level by engaging the glutes
- Keep the motion smooth and controlled throughout the whole
exercise
FULL BODY
- The hips drive the motion and not the knees

- Don?t allow the heels to make contact with the floor in between reps
- If this movement is to difficult, try Lying Leg Raises instead
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AB BIKES
THE SET UP
- Lay flat on the floor
- Press the lower back into the ground
- Lightly place the fingers behind your head with elbows at 45 degrees
- Bring the knees up towards the chest, the lower leg should be parallel
with the floor
PROPERPERFORMANCE
- Go through the action of pedalling a bicycle in a forwards motion
- Kick with one leg and bring the knee inwards of the opposite leg
- Bring the right elbow to left knee and vice versa
- Keep the movement flowing smoothly
- Keep the legs raised off the floor throughout the exercise
COACHING CUES
- Keep the back in contact with the floor throughout the whole motion
of the exercise
- Don?t put the hands at the back of the neck, as this can put additional
stress on the spine and neck
ARMS + ABS
- You will need to slightly raise the neck off the floor to make the
exercise easier
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BOD Y B Y M
GLUTE PUMPERS
G
BENCH+ BAND
117
mper
te pu
glu RESISTANCE BAND I
warm up + dynamic stretch
RESISTANCE BAND TYPE EXERCISE REPS
SKLZ RED MINI BAND MONSTERWALKS 40 STEPS
SKLZ RED MINI BAND WALL SIT 60 SECONDS
SLING SHOT HIP CIRCLE SINGLE LEG LYING LIFT 20 EACH LEG
ANKLE WEIGHTS BIRD DOG 15 EACH SIDE

(OPTIONAL)
SLING SHOT HIP CIRCLE GLUTE BRIDGE 20

GLUTE PUMPERRESISTANCE BAND I
SKLZ BLACK MINI BAND SQUATS 20
SKLZ YELLOW MINI QUADRUPED STRAIGHT

BAND LEG LIFT 15 EACH LEG
execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.
118
MONSTERWALKS
THE SET UP
- Place the resistance band around both of your legs
- Stance should be around shoulder width apart
- Feet should be flat on the floor
- Stand up tall, engage your core
- Keep the arms in a relaxed neutral position and out in front of your
chest
PROPERPERFORMANCE
- Step out forwards and out to the side with one foot.
- Then step forwards and out to the side with the other foot
- Keep your steps as wide as possible when moving forwards, as this
will create the monster walk
- Take 20 steps forwards and 20 steps backwards
COACHING CUES
- To make the exercise harder place the resistance band further down
your legs
- Keep your hips stable when you walk and don?t waddle
- Look upwards and keep your neck in a neutral position
- If possible try to keep the heel of the front foot in line with the toes
of the back foot
- Always keep the tension of the resistance band even throughout the
whole exercise.
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WALL SIT
THE SET UP
- Place a resistance band j ust above both knees
- Go into a wall squat position
- The back should be straight and pressed into the wall
- The elbows are bent and the hands are clasped in front of the chest
- Plant both feet flat on the floor, shoulder width apart and toes
pointing forwards
- Have an even distribution of bodyweight through the feet
- Slightly push the knees outwards to sustain an even load on the band
- Both the thighs and the arm should be parallel to the floor
PROPERPERFORMANCE
- Hold the wall sit position for 1minute or as long as you can
COACHING CUES
- Zone out and breathe through the wall sit
- Keep the tension on the band even throughout the whole motion
- Engage the glutes to keep the pelvis in a neutral position
120
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SINGLE LYING LEG LIFT
THE SET UP
- Place the resistance band around the calf muscles
- Start by lying on your side on the floor
- The resistance band should be wrapped around the calf muscles
- Support the head with the arm (elbow 45 degrees) and use the arm as
a counterbalance
- Extend both legs, with one leg resting on top of the other (ankles in
contact)
- Keep the body straight by engaging the core
PROPERPERFORMANCE
- Move one leg upwards and keep the other leg grounded on the floor
- The sideways movement should be through the hips and there

should be some resistance from the band
- Squeeze the glutes and hold for 1-2 seconds
- Under control return the leg back to the starting position
- Alternate legs
COACHING CUES
- Keep the hip points level when you move the legs, this is achieved by
engaging the glutes
- Ensure the motion is smooth and not j erky, as this keeps the motion
of the legs straight
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THE BIRD DOG
THE SET UP
- The bodyweight should be supported on both hands and the knees
- Squeeze the belly button towards the spine
PROPERPERFORMANCE
- Lift and extend an arm outwards until it is parallel with your shoulder
- Simultaneously extend the leg (opposite side as the lifted arm) and
raise it up to hip height

- Lower both limbs and return back to the starting position
- Alternate sides
COACHING CUES
- Keep the upper torso static through the whole motion
- Engage the glutes and not the lower back muscles when lifting the
legs
- Keep the back straight and don?t allow it to dip
- Add ankle weights to challenge yourself
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GLUTE BRIDGE
THE SET UP
- Begin by lying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability
PROPERPERFORMANCE
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heels of both supporting legs
- Push against the resistance band with your knees
- Fully extend your hips, at the top end of the motion squeeze your
glutes and hold for 1-2 seconds
- Lower your back downwards to the floor under control
COACHING CUES
- Keep the core engaged, drive your bodyweight upwards using your
glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heels, you should be
able to lift your toes off the floor
- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
exercise
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SQUATS
THE SET UP
- Place a resistance band above your knees
- Arm in front of the body with your hands clasped together
PROPERPERFORMANCE

feet
- Push your knees out and let your toes go over your knees
- Extend the hips and knees, move back to the starting position
COACHING CUES
whole motion
more erect.
124
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QUADRUPED STRAIGHT LEG
LIFTS
THE SET UP
- Place a resistance band around the foot (supporting) and ankle (active)
- Begin on all fours, keeping your shoulders over the wrists and knees
directly underneath your hips
- Keep the spine long and in a neutral position
- The feet should be flexed
PROPERPERFORMANCE
- Straighten the leg with the band around the ankle behind you
- Keep the foot flexed and lift the leg upwards until it is parallel with
the floor
- Ensure that the other leg remains on the floor (band around the foot)
- Under control lower the leg back down to the starting position
- Alternate the legs when ready
COACHING CUES
- Maintain a slow and controlled motion throughout the whole exercise
- Don?t let your body move sideways when lifting your hips
- Engage your core as this keeps all of the body in line
- Keep the hips even and don?t lower one side of your hips to get your
leg parallel with the floor.
- Keep the arms straight throughout the whole exercise
125
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mper
te pu
glu RESISTANCE BAND II
RESISTANCE BAND TYPE EXERCISE REPS
SKLZ BLACK MINI BAND CRAB WALKS 40 STEPS
SKLZ BLACK MINI BAND PULSE SQUAT 15
STANDING KICKBACK +
SKLZ BLACK MINI BAND ABDUCTION 20 + 20 EACH LEG
SLING SHOT HIP CIRCLE DONKEY KICK 15 EACH LEG

GLUTE PUMPERRESISTANCE BAND II
SLING SHOT HIP CIRCLE SINGLE LEG GLUTE 15 EACH LEG

BRIDGE
ANKLE WEIGHTS SIDE CLAM PLANK 15 EACH LEG

(OPTIONAL)
SKLZ RED MINI BAND WALL SIT ABDUCTION 20
execution
126
CRAB WALKS
THE SET UP
- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Cup your hand at chest height, to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
COACHING CUES
- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction
- Perform 20 steps to one side and then take another 20 steps to the
other side
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PULSE SQUAT
THE SET UP
- Place resistance band j ust above the knees
- Arm extended out in front of the body (about upper chest height)
PROPERPERFORMANCE

feet
- Squeeze the quads and hold for 1second perform 1pulse, up and
down
COACHING CUES
whole motion
more erect.
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KICKBACK + ABDUCTION
THE SET UP
- Place a resistance band around the ankles
- Use a wall/pole for support
- Plant the feet flat on the floor at shoulder width apart and toes facing
forwards
- Engage the core to straighten the back
- The shoulders, back and hips should be in line and in a neutral position
- Look forwards as keeps the neck in a neutral position
PROPERPERFORMANCE
- Use the hip muscles to drive one leg out to the side
- Keep the leg straight when moving it sideways
- At the top end of the the motion squeeze the glutes
- Bring the leg back to the starting position (20 reps)
- Use the hip muscles to kick the active leg backwards
- At the top end of the motion squeeze the glutes
- Bring the leg back to the starting position (20 reps)
- Repeat on the opposite leg
COACHING CUES
motion
- If you're using a very strong resistance band, you don't need to
extend your leg far from your body
- On the side ways (abduction) kick out keep the ankle flexed and toes
pointed to engage the hamstrings
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DONKEY KICK
THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the top of the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 1-2
seconds
- Land in a controlled manner and go back to start position
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- Keep your the foot of your active leg pointed outward to further
engage the glutes
- I use the Sling Shot Medium Hip Circle as the resistance band
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SIDE CLAM PLANK
THE STARTING POSITION

- Have your forearms resting on the ground with shoulder and arm in a
straight line
- Rest one hand on the hip to help with balancing the body
- Engage your core and keep your upper torso straight
- Ensure your hips are stacked with one side directly other the other
PROPERPERFORMANCE
- Bend your hips to 45 degrees and your knees to a 90 degree angle
- Your feet should be in line with your back
- Squeeze your heels together and under control lift your top knee
- Lower the top leg under control back to the starting position
- Switch legs once the side is complete

COACHING CUES
- Keep your hips stacked and body static whilst your knee moves
- Don?t rush this technique and always perform it under control
- Add ankle weights to further advance this exercise
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WALL SIT ABDUCTION
THE SET UP
- Go into a wall squat position
- The back should be straight and pressed into the wall
- The elbows are bent and the hands are clasped in front of the chest
- Plant both feet flat on the floor, shoulder width apart and toes
pointing forwards
- Have an even distribution of bodyweight through the feet
- Slightly push the knees outwards to sustain an even load on the band
- Both the thighs and the arm should be parallel to the floor
PROPERPERFORMANCE
- Abduct you knees outwards, hold and push back in
COACHING CUES
- Zone out and breathe through the wall sit
- Keep the tension on the band even throughout the whole motion
- Engage the glutes to keep the pelvis in a neutral position
132
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mper
te pu
glu BENCH I
EQUIPMENT EXERCISE REPS
1X BENCH BENT LEG

ANKLE WEIGHTS 20
(OPTIONAL)
REVERSE HYPER
1X BENCH EXTENDED RANGE SIDE

ANKLE WEIGHTS 30 EACH LEG
(OPTIONAL)
LYING HIP ABDUCTION
1X BENCH EXTENDED RANGE FIRE

(OPTIONAL)
HYDRANT
1X BENCH FEET ELEVATED GLUTE 20

BRIDGE
1X BENCH FEET ELEVATED SINGLE 12 EACH LEG

LEG GLUTE BRIDGE
ANKLE WEIGHTS STRAIGHT LEG 15 EACH LEG

(OPTIONAL) KICKBACK
GLUTE PUMPERBENCH I
2X BENCH SINGLE LEG DOUBLE 12 EACH LEG

BENCH HIP THRUST
execution
133
BENT LEG REVERSE HYPER
THE SET UP
close to your face
- Your legs should be apart forming an "A" shape with your toes turned
out slightly
PROPERPERFORMANCE
- Keep your knees bent and lift the heels towards the ceiling
- The upper part of the legs should be parallel with the ground and then
hold this position for 1-2 seconds
- Then under control lower your legs so that your knees are in close to
the floor
COACHING CUES
GLUTE PUMPERBENCH I
- Only lift your legs slightly higher than parallel from the ground; you
don?t feel want to feel your lower back muscles working
bench
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EXTENDED RANGE SIDE
LYING HIP ABDUCTION
THE SET UP
- Lay flat on your side on a bench
- Your hips should be placed near the edge of the bench
- Your weight bearing arm should have a 90 degree bend at the
elbow, whilst supporting your upper body weight
- Engage your core to keep your spine straight, with the head in a
neutral position
- Your bottom leg should have a bend at the knees, your top leg
should have a stretch on it and draped over the bottom leg
- Your foot on the top leg should be turned slightly to face the floor
PROPERPERFORMANCE
- Raise the top leg from the below the bench line to as high as possible
- Keep the active leg straight and move from the hip and glutes
GLUTE PUMPERBENCH I
- Repeat with the opposite leg

COACHING CUES
- By turning the foot to face the floor (active leg), increases the hip
inwards rotation and glute activation
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EXTENDED RANGE FIRE
HYDRANT
THE SET UP
shoulders
neutral position
PROPERPERFORMANCE
- Lift the leg (that isn?t on the bench) straight up to the side
- Squeeze your butt as you lift your leg upwards and outwards
- Lift your left (that isn?t on the bench) straight up to the side, whilst
GLUTE PUMPERBENCH I
keeping the rest of your body static

- The lifting knee should be at a 90 degree angle and the upper leg
parallel to the ground
- Hold this position at the top of the hip?s motion for 1-2 seconds
- Lower the lifting knee under control back to the ground
COACHING CUES
- Keep the leg straight as you lift, don?t bend your elbows or lean away
to get a higher lift
- Don?t swing the leg upwards as you lift them to the sides
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FEET ELEVATED GLUTE BRIDGE
THE SET UP
- Lay flat on the floor and place the heels on a bench
- The feet should be hip width apart and toes pointing upwards
- The shoulder and back in a neutral position
- Flex the hips and bend the knee to 90 degrees
- Have a 90 degree bend at the elbows (have a slight splay at both
elbows)
- Back of the upper arms in contact with the floor
- Look up towards the ceiling and keep the neck in a neutral position
PROPERPERFORMANCE
- Move the hips upwards and keep the knees at 90 degrees
- Transfer the bodyweight to the upper back and heels (have slight
flexion at the ankles)
- Under control lower the bodyweight back to the starting position
GLUTE PUMPERBENCH I
COACHING CUES
- Engage the glutes to keep the points of the hips level throughout the
whole motion
- Keep the motion smooth and not j erky
- The arms should remain in the same position throughout the whole
motion
- Keep the shoulders and the back of the head in contact with the floor
at all times
- Keep the core engaged throughout the whole exercise to protect the
lower back
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FEET ELEVATED SINGLE
LEG GLUTE BRIDGE
THE SET UP
- Lay flat on the floor and place the heels on a bench
- The feet should be hip width apart and toes pointing upwards
- The shoulder and back in a neutral position
- Flex the hips and bend the knee to 90 degrees
- Have a 90 degree bend at the elbows (have a slight splay at both
elbows)
- Back of the upper arms in contact with the floor
- Look up towards the ceiling and keep the neck in a neutral position
PROPERPERFORMANCE
- Move the hips upwards and lift one leg up and keep the knees at 90
degrees
- Transfer the bodyweight to the upper back and heels (have slight
flexion at he ankles)
GLUTE PUMPERBENCH I

- Under control lower the bodyweight back to the starting position
COACHING CUES
- Engage the glutes to keep the points of the hips level throughout the
whole motion
- Keep the motion smooth and not j erky
- Keep the shoulders and the back of the head in contact with the floor
at all times
- Keep the core engaged throughout the whole exercise to protect the
lower back
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STRAIGHT LEG KICKBACK
THE SET UP
- The knees should have a 90 degree bend
PROPERPERFORMANCE
- Use the hip muscles to kick the active leg backwards
- Bend the knee to extend the active leg straight
- The thigh of the active leg should be parallel with the floor
- Squeeze your glutes at the top part of the motion and hold for 2-3
seconds
- Alternate legs
GLUTE PUMPERBENCH I
COACHING CUES
back to dip
- Keep the active knee inside the line of the elbow
139
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SINGLE LEG DOUBLE BENCH
HIP THRUST
THE SET UP
- Sit comfortably in between two benches
- Your shoulders/upper back should in contact with one bench
- Your toes/middle of the foot should be resting on the other bench
with your knees around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
- Keep your chin tucked in
PROPERPERFORMANCE
- Lift one foot off the bench and move the knee slightly towards the
chest (hold that leg position)
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
GLUTE PUMPERBENCH I
- Your active leg?s thigh should be parallel with the floor

- Use your glutes to keep your lower back level and to prevent your
hips from rocking
- Activate the glutes to lower your butt under control back towards
the floor
COACHING CUES
- Squeezing your glutes to protect your back from hyperextending
- Always lower your butt back to the ground in a controlled manner
- Never rock your hips and keep your upper body under control
140
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mper
te pu
glu BENCH II
EQUIPMENT EXERCISE REPS
1X BENCH
1X RESISTANCE BAND HIP THRUST 20
1X BENCH SINGLE LEG HIP THRUST 12 EACH LEG
2X BENCH DOUBLE BENCH HIP 20

THRUST
1X BENCH BULGARIAN SPLIT SQUAT 12 EACH LEG

DUMBBELLS (OPTIONAL)
1X BENCH STRAIGHT LEG REVERSE

ANKLE WEIGHTS 20
(OPTIONAL) HYPER
1X BENCH EXTENDED DONKEY

(OPTIONAL) KICK
GLUTE PUMPERBENCH II
ANKLE WEIGHTS SIDE BALANCE LEG LIFTS 15 EACH LEG

(OPTIONAL)
execution
Rest for 2 minutes in between each round.
141
HIP THRUST (ADD RESISTANCE BAND)
THE SET UP
- Add resistance band j ust above your knees (not shown)
contact
degrees
- Your elbows should be in contact with the edge of the bench
PROPERPERFORMANCE

COACHING CUES
- Use a smooth technique and don?t use your elbows to drive up your
upper body upwards
- Don?t rock your hips and keep the upper body static
- Tuck your chin to further engage your glutes
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# BODYBYMG
SINGLE LEG HIP THRUST
THE SET UP
contact
degrees
- Your elbows should be in contact with the edge of the bench
PROPERPERFORMANCE
- Push one foot into the ground and drive your hips through their full
- Squeeze your glutes and lift one leg up into the air
- Switch legs when all reps are completed on one side
COACHING CUES
- Use a smooth technique and don?t use your elbows to drive up your
upper body upwards
- Don?t rock your hips and keep the upper body static
- Tuck your chin to further engage your glutes
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# BODYBYMG
DOUBLE BENCH HIP
THRUST
THE SET UP
- Sit comfortably in between benches
- Your shoulders/upper back should in contact with one bench
- Your heels should be resting on the other bench with your knees
around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
PROPERPERFORMANCE
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
- Your thighs should be parallel with the floor
- Use your glutes to keep your lower back level and to prevent your
hips from rocking

- Activate your glutes to lower your butt under control back towards
the floor
COACHING CUES
- Keep your neck in a neutral position
- Squeezing your glutes will protect your back and stop it from
hyperextending
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BULGARIAN SPLIT SQUAT
THE SET UP
- Tall up stand with your feet hip-width apart
- Place your hands on your hips to stead yourself
PROPERPERFORMANCE
- Step back and place your rear foot onto a bench
- Keep your torso upright throughout the whole motion
- Lower your hips towards the ground, so that your rear knees bends
and moves towards the ground
- Then drive your bodyweight through your rear heel and return back
to the starting position
COACHING CUES
- Do not bend your upper torso and keep your chest up

- Drop into the squat with your hips, as opposed to j erking the knee
forwards
- Do not let the knee of the grounded leg collapse inwards,
continuously push it outwards
- Can add dumbbells to advance this exercise
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STRAIGHT LEG REVERSE
HYPER
THE SET UP
- Hold the underneath of the bench, your hands should be close to
your face
- Straighten your legs backwards
PROPERPERFORMANCE
- Lift the heels towards the ceiling
- The legs should be parallel with the ground and hold this position for
1-3 seconds
with the floor
COACHING CUES
bench
146
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EXTENDED DONKEY KICK
THE SET UP
shoulders
neutral position
PROPERPERFORMANCE
- In one kicking motion, straighten the leg backwards so that it is
parallel with the ground
- Squeeze your glutes as you kick the leg backwards and hold for 1-2
seconds
- Under control lower the kicking leg, whilst your foot makes contact
with the floor
- Alternate legs
COACHING CUES
- Look down at the bench to keep your neck in a neutral position
- Keep your pelvis in a neutral and level position
- Keep your upper body static
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SIDE BALANCE LEG LIFTS
THE SET UP
- Lay on one side of the body on the floor
- Lift the body away from the floor, by extending the supporting arm
and placing the supporting knee behind the body
- The supporting elbow should have a slight bend
- Supporting hand flat on the floor with fingers facing forward
- The other arm should be in contact with the hips and used for balance
- The upper body should be straight and parallel with the floor
- The supporting leg/knee supports the bodyweight
- The supporting knee should have a 90 degree bend with the foot
behind the body
- The active leg is straight with the outside of the foot in contact with
the floor
PROPERPERFORMANCE
- Use the hip muscles to lift the active leg upwards
- The active leg should be parallel with the ground
- At the top of the motion squeeze the glutes and core muscles
- Hold the position for 1-2 seconds

- Alternate legs
COACHING CUES
- Engage the core to prevent the back from dipping
- Keep the hip stacked evenly and the whole upper body static
- Keep the whole motion smooth and not j erky- this will help with
balance
- Squeeze the glutes to support/ protect the hips
148
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BODHIITYGUIDE
BY MG
149
HIIT 20 MINUTES
STAIRS
EXECUTION
Sprint - 30 seconds
Rest - 30 seconds
Side Steps (cross one foot in front of the other from side to side)
- 60 seconds on each leg
Sprint - 30 seconds
Rest - 30 seconds
Jump Squats (go slow on wide steps only) - 40 seconds
Rest - 30 seconds
Wide Lunge (skip two steps) - 60 seconds on each leg

Sprint - 30 seconds
Rest - 30 seconds
Glute Kickback (add ankle weights) - 1minute each side

Sprint-30 seconds
Rest for 1-2 minutes
Repeat another 2x

HIIT STAIRS
150
# BODYBYMG
HIIT 15 MINUTES
SPRINTS
PROGRAM
20 meters on / 20 meters off
Sprint: 20 meters
Rest: 20 meters
Sprint: 20 meters
Rest: 20 meters
Sprint: 20 meters
Rest: 20 meters
etc for 15 minutes
EXECUTION
After doing a light j og for your 5 minute warm-up, you may begin the
workout. It may be easier for you to use markers or set up a point
between two trees, whatever works for you. Sprint as fast as you can
for 20 meters than walk back with a brisk pace to your starting point.
Continue for 15 minutes.
SPRINTS
151
# BODYBYMG
BOSTR
DETCH
Y BGUIDE
Y MG
152
dynamic stretches
UPPERBODY
Arm Circles
1. Stand with your feet shoulder width apart with your arms
hanging relaxed at your sides
2. Moving your arms upwards in a lateral direction make small
circles with your arms
3. Start making the circles slowly bigger and then change
direction
T Plank
1. Assume the plank position on the floor with your palms on the
ground, arms fully extended, keep your back straight and your
toes on the ground
2. Keeping your left arm firmly on the ground, turn your feet onto
their sides and on top of one another and extend your right arm
towards the sky. You should form a ?T?shape on the side
3. Bring your right arm back to the starting position and switch
sides
Back Stretch
DYNAMIC STRETCHES
1. Stand with your feet shoulder width apart

2. Using a swinging motion, move your arms up in front of you,
until your arms are above your head and then swing back down
3. Keep swinging to achieving a higher range of motion
4. Move back down again and repeat
153
dynamic stretches
LOWERBODY
Open The Gate
2. Raise your right leg, flex your knee and turn it out to the side,
away from your body
3. Feel the stretch in your groin
4. Lower your leg, repeat and switch sides
Back/Forward Leg Swing

2. Hold onto a wall or pole for support
3. Repeatedly swing your left leg in front of you then switch sides
Inchworm
1. Stand with your feet shoulder width apart and bend at the waist
lowering your hands until they touch the ground
2. Slowly inch your hands forward until you form a plank position
3. Drop your hips down and look up
4. Inch your hands slowly backwards until you are standing upright
DYNAMIC STRETCHES
Repeat for the specified number of reps
154
static stretches
UPPERBODY
Chest + Shoulder Stretch
1. Stand with your feet shoulder width apart and clasp your hands
behind your back
2. With your hands behind your back, squeeze your shoulder
blades together and push your chest out
Overhead Triceps Stretch

2. Bring your left arm up and flex at the elbow
3. Reach towards your left arm with your right hand and slowly
push your left arm backwards
4. Repeat on the other side
Across The Body Shoulder Stretch

2. Bring your left arm across your body
3. Flex your elbow around your left arm, pulling down so you feel
a stretch in your shoulder
4. Repeat on the opposite side
STATIC STRETCHES
Obliques + Lats Stretch

1. Stand with your feet shoulder width apart and your hands
clasped together over your head
2. Stretch your body to the left side, pausing for 20 seconds and
hold
3. Repeat on the opposite side
155
static stretches
LOWERBODY
Proposal Hip Flexor Stretch
1. Get down on your right knee and place your left foot down on
the floor in front of you
Keeping your back straight, rest your hand on your right knee
and push your hips forward as far as you can
2. You should feel a stretch in your right knee
3. Hold for 1minute and then switch legs
Proposal Quad Stretch

1. Get down on your right knee and place your left foot down on
the floor in front of you
2. Grab your right foot with your right arm and pull your foot
towards your back
Hold for 30 seconds and then switch legs
Hip Adductor Stretch

1. Stand in a wide, sumo stance
2. Keep your left leg straight and toes facing forward while
bending your right leg and turning your toes out to the side
STATIC STRETCHES
3. Form the squat position and rest your hands on your bent right
leg
4. Hold for 30 seconds and then switch legs
Lying Hamstring Stretch

1. Lie on your back with both legs flat on the ground
2. Raise your left leg toward the ceiling and clasp both hands j ust
below the back of your knee, stretching your leg upwards
3. Slowly straighten your knee until you feel a stretch in your thigh
4. Hold for 30 seconds then lower to the ground and switch legs
156
W
here now?
If you've finished the 8 week guide congrats, you did it! But don't
think that you're done yet!
You can try variations of this guide, you don't need to do a

completely new program. There's always room for progression and
you can move on and make these exercises more challenging. Get
creative and where appropriate try:
- resistance bands
- increasing sets + reps
- barbells instead of dumbbells and vice versa
- slowing down your eccentrics (lowering)
- increasing your load
- pyramid sets/ drops sets
- changing your grip
You do not need to "shock" your muscles into growing with a new
routine. Many people think that in order to achieve results, they
must change their program frequently. This is not the case. You
should only be changing your entire program if:
1. The workouts are starting to bore you

2. You are inj ured
3. Your goals change (strength VS hypertrophy)
You could stay on the first 2 weeks for 6 weeks, I actually

encourage my clients to stick longer with their program as form is
so important to master first. There's no rush to move to the next
WHAT NOW?
set, it will always be there waiting for you.
If confidence if what's hindering your move into the gym, you are
more than ready to move on up now, and my 12 week Gym Based
guide will be perfect for you to try as many of the exercises are
part of the guide.
Good luck and I know you're going to smash it! - Madalin xxx
157
DISCLAIMER
The Body by MG guide is provided as is without any guarantees or
warranty. In association with the product, Madalin makes no
guarantees of any kind, either express or implied, including but not
limited to warranties of merchantability, fitness for a particular
purpose, of title, or of non-infringement of third party rights. Use of
this guide by a user is at the user?s risk.
Please consult your health care professional to determine if this

program is right for you.
Madalin Giorgetta is not responsible for any inj uries during the
commencement of this program.
This guide is not for resale, and may only be reproduced with direct
permission from the owner. Every PDF associated with this guide, is
licensed to a single user only.
DISCLAIMER
158

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MADALIN GIORGETTA

8 WEEK FULL BODY HOME WORKOUT GUIDE

CREATE YOURBEST BODY

LOWERBODY ?????????????............................... 20-25

STRETCH GUIDE ???????????????????...... 152-156

There's so many reasons I wanted to create a

You CAN achieve results with a home based

think you're going to love it!

FLAT BENCH (12-14")

can try using a coffee table and 1or 2 chairs.

Gym Shark: www.gym.sh/ Shop-Madalin

What do I need to begin?

Can I swap the days around?

Can I skip days?

I'm a total beginner. Any advice for starting?

Make the exercises more difficult by:

- Shortening the rest time

Make the exercises easier by:

- Increasing the rest time

The weights listed in your workouts are only my recommendations

How do I know if I have picked the correct weight?

When do I start increasing my weights?

How long does each workout take?

The glute pumpers are probably my favourite exercises, and

My best advice for these is to make sure you use a strong

The type of cardio I am recommending is High Intensity Interval

Do I have to do HIIT for fat loss?

BUT I LOVE CARDIO! KEEP READING?

Why should I do HIIT?

HIIT (particularly sprints) have been proven to increase muscle size

How many times a week should I do HIIT?

I'd recommend between 2-3 times a week. But definitely no more

When do I perform HIIT?

Always do your HIIT training after a workout, never before a lifting

Low Intensity Steady State cardio (LISS) is a type of cardio training

Why is LISS not in my calendar?

In a perfect world, I would include LISS into your program but

Why should I do LISS?

The main benefit of doing LISS is the reduction of cortisol levels, a

Doing cardio whilst building muscle is recommended but it?s not a

How many times a week should I do LISS?

Preferable 3-4x a week, though if you can manage to go for a 30

Being outside in nature has so many proven health benefits, you

At the moment, I am not giving specific meal plans as I?m not a

Do I need to eat pre and post workout?

What do you eat pre-workout?

I have a mix of protein and carbs which is great if you?re trying to

With that being said, I drink a protein shake every morning.

30g rolled oats

*Use code Madalin10 for 10% off Women's Best

What do you eat post-workout?

It?s important to refuel your body 30-45 minutes after a workout.

What do I do for my warm-up?

What is dynamic stretching?

Dynamic stretching is stretching that involves moving through a

What is static stretching?

See the STRETCH guide for a more comprehensive breakdown of all

I'd prefer if you contact me via the private Facebook group:

If you have a question that is more personal, or you don't feel

OPTIONAL HIIT GP HIIT GP R

OPTIONAL GP HIIT R HIIT GP

HIIT = HIGH INTENSITY INTERVAL TRAINING GP = GLUTE PUMPER R= REST