workout type: advanced level

Whole Body Advanced

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With these compound exercises, we start reducing your base of support e.g. performing an exercise on one leg or pushing off with one hand. Its a super way to take your workouts to the next level and can be completed with as much or little weight as you need. Mixed with some cardio, 30 mins of this - three times per week, and you’ll see the difference.

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Month 1

Week 1, Day 1

Exercise no. 1

Squat and Press Weight

Squat position, weights at shoulder. As rise from squat, push weights overhead.

Exercise no. 2

Single Leg Deadlift with Weights

On one leg, neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach weights to floor, rise to start and repeat before switching sides.

Exercise no. 3

Mountain Climbers

From plank, jump alternate legs forward and back.

Exercise no. 4

Reverse Woodchopper with Medicine Ball

Legs wide, reach arms towards one foot, allowing knee to bend (if hamstrings tight), keeping arms straight reach arms out in arc and up and overhead on opposite side.