THE 12 WEEK SHRED

STRENGTH & CONDITIONING

#ILOVETOFLEX
ABOUT THE AUTHOR
GORDON HUNTER

Gordon Hunter has been involved in the fitness industry for 8 years, 4

of those working as a personal trainer. Post-college, Gordon has worked

in both gym and outdoor fitness environments as a fitness instructor/

personal trainer. Gordon has been self-employed since June 2011, and

in June 2012 had grown to such success that he was able to open his own

private fitness studio. As well as training clients and teaching group

fitness in his studio, Gordon also teaches classes in one of the top health

clubs in the UK.

Gordon has recently taken up the sport of natural bodybuilding,

competing at Scottish and British level. Specialising in nutritional advice,

weight loss, muscle toning and shaping, and functional strength training,

and with a passion for fitness and nutrition, Gordon believes in a positive

attitude towards food and regular exercise as part of a healthy lifestyle.

QUALIFICATIONS & ACHIEVEMENTS

8 YEARS FITNESS INDUSTRY EXPERIENCE // NASM LEVEL 3 PERSONAL TRAINER // PRECISION

NUTRITION LEVEL 1 COACH // HND FITNESS HEALTH & EXERCISE // UKDFBA NOVICE HEAVYWEIGHT

WINNER 2014 // NPA NOVICE MIDDLEWEIGHT 2ND PLACE 2014 // UKDFBA U80KG MENS OPEN 3RD

PLACE 2014 // HND FITNESS HEALTH & EXERCISE // BNBF JNR MR SCOTLAND WINNER 2011 // BNBF

JNR MR BRITAIN FINALIST 2009 // BNBF JNR MR SCOTLAND RUNNER UP 2009 // KETTLERCISE

INSTRUCTOR // HATTON BOXING ADVANCED INSTRUCTOR // SPIN INSTRUCTOR // AQUA

INSTRUCTOR // VIPR INSTRUCTOR // CIRCUITS INSTRUCTOR // FOOTBALL LEVEL 1 COACH

 INTRODUCTION
ABOUT THE PLAN

F/12 has been specifically designed to help you achieve the results week the plan includes 3 strength training and 2 conditioning gym

you desire in the most effective; enjoyable and safest way possible. based workouts.

The plan is suitable for all levels of fitness, whether you are a

beginner who hasn’t set foot in the gym, or a regular gym goer, Each workout is designed to challenge the body in a variety of

this plan is for you. ways; from breath taking burpees, to strong chest press’, to leg

sculpting barbell squats, there is no stone left unturned. This will

The F/12 is designed to give regular gym goers a bit more guidance allow you to achieve results you can be proud of in a short time

to help avoid getting stuck in a ‘training rut’ and to help them period.

focus on their fitness goals.

Adherence to both the training plan and nutrition guidelines,

F/12 is a progressive 12 week program specialising in weight loss, should result in a significant improvement in your physical

muscle definition, strength, increased fitness levels, and most appearance, self-esteem, and an increased level of fitness.

importantly it will help to improve overall health.

The unique structure of the plan is what makes the plan a success,

and therefore worth investing both your time and sweat in. Each
 M I S S I O N S TAT E M E N T
D O I N G I T T H E R E A L WAY

You have probably heard the following: “It’s all about the way forward if you’re searching for healthy, sustainable results.

exercise!” // “It’s all about the diet!” // “To get results its 80%

diet and 20% exercise!” I am big advocate of living a well-rounded healthy lifestyle that

can be flexible and enjoyable whilst working towards achieving

Through my own experience and working with clients it’s all about your fitness goals. I believe that a strong body represents a strong

100% living a healthy lifestyle through nutrition and exercise that mind, and a strong mind allows you to achieve anything you may

achieves sustainable long lasting results. You lifestyle includes want in life, whether that be a great looking body, a high flying

the food you eat , the liquid you drink, how much exercise you do, career. A strong mind will allow you to focus less on the negatives

how much you work/ study, how much sleep do you get , the people that life may throw at you.

you socialise with and so much more.

My work is based entirely on making people feel more comfortable

It is my mission to help educate people across the globe, about about their bodies through exercise and education. My advice

diet & exercise and the importance of living a healthy balanced specifically helps both women and men achieve their training and

lifestyle, and how fad diets and extreme training styles are not the aesthetic goals.
DISCLAIMER
I M P O R TA N T S T U F F
 DISCLAIMER
I M P O R TA N T S T U F F

The information presented here in is in no way intended as medical MEAL GUIDE USE

service or to serve as a substitute for medical counselling.

Please note any meal guide provided by Flex Fitness serves only as a

It is your responsibility to work with your physician before, during, meal guide and should not be abused.

and after seeking fitness consultation. Any information provided

by Flex Fitness, is not to be followed without the prior approval of The meal guide should only be used as a reference tool to help identify

your physician. If you choose to use this information without the appropriate food groups and portions sizes in relation to your personal

prior content of your physician, you are agreeing to accept full fitness goals. The meal guide proscribed does not guarantee results,

responsibility for your actions. it does however assist you in the right direction on improving your

nutrition specific to your fitness goals.

By beginning this exercise plan, you recognize that there are risks of

injury or illness due to your use of the aforementioned information, For optimal results and at an additional cost , appropriate adjustments

and you assume such risks and waive and release any claim which you can be made to the guide by Flex Fitness.

may have against Flex Fitness, as a result of any future injury or illness It is your own responsibility to adopt a balanced lifestyle through

incurred in connection with, or as a result of, the use or misuse of this nutrition and exercise and be mindful of your fitness goals and remain

plan. consistence.
NUTRITION
P L AY I N G A N I M P O R TA N T R O L E
 INTRODUCTION
NUTRITION

“
It is important to note that nutrition and exercise both play a key role in

improving overall health, body composition and performance.

Nutrition is a complicated and ever evolving topic and with so much

misleading information out there, it can be hard to know where to start!

It is my job as a fitness professional to keep my knowledge up to date with

the latest findings in sport and exercise nutrition to help educate my clients

to reach their fitness goals.

 Nutrition Guidelines
ON THE ROAD TO HEALTHINESS

Good nutrition should not be a chore; it should be enjoyable, Generally speaking a well-balanced diet should include a wide

allowing you to become closer to achieving your goals. I am a variety of wholesome minimally processed foods, a host of fibrous

strong advocate of living a healthy balanced lifestyle through fruit and vegetables, and lots of water (around 1-2 litres per

exercise and good nutrition. day). Below are some general guidelines for implementing good

nutrition to lose weight :

Firstly I’d like to address the true meaning of the word “diet”.

“Diet” is the word used to describe an individual’s current eating 1. 8 0% of your overall food intake should come from wholesome

habits, the food and drink they consume on a daily basis. No two foods

peoples diets are the same, we all have our own likes and dislikes 2. A
 llow for 20% of your total food intake to come from processed

and dietary requirements. foods or “treats” if you so wish

3. Eat protein with every meal/ snack

The word “diet” should not be used to describe your eating habits 4. Drink 2 glasses/ 1 pint of water with each meal

when in a fat lose phase of training, as this will create a negative 5. Aim to snack on low to moderate carb and high protein sources

mind-set and will result in you falling off the infamous diet wagon. 6. Choose a plate size relevant to your goal and size

7. Eat plenty of green fibrous vegetables with each meal

 THE KEY
TO LONG TERM DIET SUCCESS

The key to long term “diet success” is self-control and moderation. Aim to consume

80% of your food intake from “good” or “healthy” low calorie high nutrient dense

food along with 20% “bad” or “unhealthy” high calorie, low nutrient dense food. I

call this the 80 by 20 rule. You should know that having the occasional couple slices

of pizza, bowl of ice cream, cookie or glass of wine is perfectly normal and it won’t

set you back on achieving your fitness goals provided it is consumed in moderation.

Adopting this mind-set will allow you to satisfy any cravings you may have and will

stop you from bingeing. Just keep your fitness goals in mind!
Calories In Vs Calories Out
BALANCING YOUR ENERGY

If your goal is to lose body fat and achieve a leaner, healthier physique then you are

going to have to create a shift in your energy balance. Your energy balance is what

causes your body to either lose, maintain or gain weight.

The food we consume provides the body with energy (calories in) and how much we

move/exercise determines how much energy the body expends (calories out). For weight

loss to occur you want to create a negative energy balance in the body, where on a daily

basis you burn more calories than you consume (calorie deficit). This is achieved by

adjusting your food intake and how much you move/exercise.

 C A R B O H Y D R AT E S

PROTEIN Carbohydrates are the body’s main source of energy, without

carbohydrates the body just doesn’t function nearly as well. The

brain, liver and skeletal muscle tissues are both highly dependent
Protein is one of three energy yielding macronutrients found in the
on glycogen/carbohydrates to function properly.
food. It is largely responsible for building muscle, aiding recovery

and providing the body with energy. Protein is thermogenic,

Carbs are often broken down into simple and complex forms.
meaning the body must use energy to digest them and as an added
Complex carbs are slow digesting and provide the body with a
bonus it also supresses your appetite.
steady release of energy and should be consumed throughout

the day; think brown rice, sweet potato, quinoa etc. Simple carbs
Protein Sources: Chicken // Turkey // Red meat i.e. sirloin steak,
on the other hand are broken down fast by the digestive system
venison, ostrich, lean beef mince etc. // Bacon // Soft Cheese
to provide a quick energy release and are best consumed post
// Greek Yogurt // Eggs // Egg Whites // Fish i.e. Tuna, salmon,
workout ; honey, table sugar, sweets, high sugar cereals, sugary
haddock etc. // Nuts i.e. almonds, cashew, Brazil nuts etc. //
drinks, fruit etc.
Protein Shakes // Protein bars

Complex Carb Sources : Sweet potato // Brown rice // Whole-

When training on a regular basis and following a rigorous exercise
wheat pasta // Wholemeal bread // High fibre cereal // Wholemeal
program, I highly recommend you include an ample amount of
pitta bread // Wholemeal wraps // Fibrous green veg i.e. broccoli,
protein into your diet to enhance recovery time between workouts
spinach, asparagus // Dark chocolate etc
and to help build muscle and strength. Aim to consume protein

before, during and after your workouts and throughout the course
Simple Carb Sources : White rice // White pasta // White bread
of the day.
// High sugar cereal // Sweets // Fruit i.e. bananas, blueberries,

strawberries, pineapple etc // Chocolate

With regards to how much protein/ portion size to consume per

sitting, aim to consume around 20-45g of protein per meal or

Aim to consume the majority of your daily carbohydrate
snack. Alternatively use your palm size to determine your portion
intake around your workouts. If your goal is weigh reduction, I
of protein: men should aim for 2x palm sizes, and women 1x palm
recommend consuming a low to moderate amount of complex
size. This will ensure you’re eating close to your daily protein
carbohydrates throughout the day and before your workout and a
requirements. Protein is a MUST if you want to progress towards
moderate to high amount of carbohydrates post workout.
your fitness goals!
 SOME EXTRA ADVICE
ITS WORTH THE READ

FAT S V i tamins & FIBRE

Minerals
Despite what you have been led to believe Make sure you consume enough fibre in your

about dietary fat over the years, fat it is an diet. There are two types of fibre; soluble

essential nutrient to the body and cannot fibre and insoluble fibre. A good diet should
Don’t forget to about your vitamins &
be overlooked. Fat is used by the body as have both.
minerals (micronutrients). These nutrients
an alternative energy source, without fat
can be found in mainly fruit and vegetables
you simply cannot burn fat! Fat increases Soluble fibre decreases blood cholesterol
and are essential for life, growth,
and maintains hormone levels within levels and increases the passing of stools.
reproduction, to prevent diseases and
the body and like protein can be used to Good sources of soluble fibre are; oats,
assist in energy transfer. When in a calorie
increase satiety levels. barley, rye, bananas, apples, carrot , potatoes
deficit aim to consume around 2-3 portions

of fruit and 2-3 portions of veg per day.

Fat Sources : Whole eggs // Nuts // Fish // Insoluble fibre can’t be digested, it helps

Red meat // Oils i.e. olive oil, vegetable oil, keeps bowels healthy and prevents digestive

fish oil etc. // Flax seed problems. Good sources of insoluble fibre
Fruit & Veg Sources : All berries // Apples
include; cereal, bread, bran, nuts and seeds.
// Bananas // Pineapple // Grapes //
The above recommend fat food sources can
Tomatoes // Sweet potato // Nuts & seeds
be used to cook food for a meal, as part of The recommended daily allowance (RDA) of
// Green leafy vegetables // Broccoli //
a meal or as a filling and nutritious snack. fibre is between 20-40g per day.
Spinach
 TIPS & TRICKS
A LIITLE GUIDE

1. Add vegetables to your plate for volume – this will help fool your small bottle of diet juice into your diet will help satisfy your sweet

body into thinking it is getting more to eat. tooth/sugar carvings. Everything in moderation!

2. Eat the majority of your carb intake around your workouts – This 6. Add seasoning to meat – The taste of meat can be boring so why not

will allow you to have more energy for your workouts and will enhance add some low cal seasoning to spice things up a bit , This will help keep

muscle recovery between workouts. your taste buds happy!

3. Add healthy fats to each meal – By doing so will help aid satiety 7. Low cal sauces for taste – Why make dieting harder than it should be?

levels, keeping you fuller for longer. Add a small amount of low cal sauce to your meals to help keep you on

track.

4. Take your time when eating, eat until you’re 80% full – It takes the

body 15-20mins to process a meal and recognise if the stomach is full 8. High protein foods for snacks/desert – This will help keep your

or not. To avoid overeating eat slowly and stop when you’re 80% full. metabolism in check as well as keeping you fuller for longer.

5. Diet soft drinks can help with cravings – Implementing the odd can/
BREAKFAST LUNCH & Evening
DINNER Snack
“Breakfast is the most important meal of

the day”
Lunch & dinner is typically where people

pig out , a mid-morning or afternoon snack Depending on what you had for dinner an
A filling nutritious breakfast will help you
should prevent this from happening. For evening snack is ok to have an hour or so
start your day with plenty of energy and
Lunch and dinner try to eat lean meat before bed. A protein shake or a tub of
will help keep you feeling full for most of
(chicken, turkey, beef, fish etc.), green cottage cheese with nuts is great.
the morning.
veggies (spinach, broccoli, asparagus etc.)

and a small amount of carbs (white potato,

Breakfast may include a good quality carb

source such as oats with almond milk for

sweet potato, cous cous etc.), unless it’s Free Meal
your post workout meal, opt for a double
some healthy fats and side serving of eggs
serving of carbs.
for some extra protein. Another alternative
Adding in a “free meal” or “cheat meal”
is an omelette stuffed with veggies, this

Eat ing Out

into your diet one day per week (normally
is another good protein, carb and fibre
at the weekend) when in a fat loss phase
source. You could also add a side serving
of training works really well. A “free
of fruit to help boost your vitamin count.
Most people like to socialise and eat out , and meal” serves a number of physiological
there is nothing wrong with that! However and psychological benefits, it can help
if you’re serious about achieving your boost the body’s metabolism and energy

Morning &
fitness goals, I recommend minimising how levels as well as satisfy any food cravings,
often you eat out per week for example; if preventing unnecessary bingeing.
Afternoon you’re someone who eats out 3-4 times per

Snacks week, minimise yourself to 1-2x per week.

Restaurants typically serve foods that are

low in protein, high in carbohydrates, fat and

calories, thus may lead to overeating. If you

Having snacks throughout the day will
find yourself eating out a lot throughout the
help prevent you from feeling hungry and

will provide you with a constant supply

week, simply choose where you go to eat and
EXAMPLE MEAL
what you eat sensibly. Be mindful of your
of energy. A light protein snack like nuts,
fitness goals and opt to consume similar foods
GUIDE BELOW
protein shake or a bit of fruit with low fat
to those listed in the example meal guide.
yogurt work well here.
EX. MEAL GUIDE
MALE MEAL GUIDE
Choose One Option
Per Meal / Snack OPTION ONE OPTION TWO OPTION THREE

EGG ON TOAST: P R O T E I N & N U T O AT S : L O W FAT F R U I T S M O O T H I E :

2X SLICE OF RYE/ WHOLEMEAL 1 X C U P O AT S W I T H WAT E R , A D D 2 5 G O AT S , 1 X H A N D F U L O F F R O Z E N
BREAKFAST BREAD WITH 5 EGG WHITES (AND T W O S C O O P S O F C H O C O L AT E O R MIXED BERRIES, 1X SMALL BANANA,
1-2 EGG YOLKS) OMELETTE TOPPED VA N I L L A W H E Y , 1 0 X A L M O N D S O R 1X SCOOP OF WHEY PROTEIN AND
WITH A HANDFUL OF CHERRY WA L N U T S A N D C I N N A M O N T O TA S T E . 250ML OF SKIMMED/ ALMOND/
T O M AT O E S A N D M U S H R O O M S . 1X APPLE. COCONUT MILK.

SNACK 1X HANDFUL OF ALMONDS 1 X S M A L L P O T O F L O W FAT G R E E K 1X HANDFUL OF WALNUTS

1X PIECE OF FRUIT YOGURT & 1X PIECE FRUIT 1X PIECE FRUIT

GRILLED CHICKEN & QUINOA: CHICKEN SANDWICH: B A K E D P O TAT O & T U N A :

2X GRILLED SKINLESS CHICKEN 2X GRILLED SKINLESS CHICKEN 1 X M E D I U M B A K E D P O TAT O / S W E E T
LUNCH BREAST. 1 ½ CUPS OF GREEN BREAST. 1X SLICE TOASTED RYE/ P O TAT O W I T H 1 T S P , O F B U T T E R
BEANS/BROCCOLI, PEPPERS AND WHOLEMEAL BREAD, TOPPED WITH WITH 1X TIN OF TUNA (IN SPRING
A S PA R AG U S W I T H 100 G C O O K E D FRESH BABY SPINACH/ROCKET, WAT E R ) W I T H A S I D E O F F R E S H
QUINOA. C H E R R Y T O M AT O E S . BABY SPINACH.

Protein Shake:
2x scoops of whey protein with 1X HANDFUL OF MIXED NUTS 2 X S M A L L P O T O F L O W FAT G R E E K
MID-SNACK
250ml water/skimmed/almond/ 1X PIECE OF FRUIT YOGHURT & 1X PIECE OF FRUIT
coconut milk.

G R I L L E D S T E A K P O TAT O E S W I T H GRILLED FISH WITH STEAMED VEG:

Chicken Noodles & Veg Stir Fry:
STEAMED VEG: 1X LARGE FILLET 1X LARGE BAKED OR GRILLED WHITE
2x chicken breast, 1x serving
EVENING MEAL S T E A K W I T H 5 X B A BY P O TAT O E S , 2 X FISH OR TURKEY WITH 2X CUPS
of wholemeal meal noodles,
CUPS OF BAKED OR STEAMED GREEN OF BAKED OR STEAMED GREEN
peppers, spinach, red onion
V E G E TA B L E S ( B R O C C O L I / G R E E N V E G E TA B L E S ( B R O C C O L I / G R E E N
a n d s oya s a u c e t o yo u r ta s t e
BEANS/ SPINACH/ KALE) BEANS/ SPINACH/ KALE)

Protein Shake:
2x scoops of whey protein 2 X S M A L L P O T O F L O W FAT G R E E K 1 X T U B O F L O W FAT C O T TAG E
EVENING SNACK
wi th 250ml water/skimmed/ YOG CHEESE
almond/coconut milk
EX. MEAL GUIDE
FEMALE MEAL GUIDE
Choose One Option
Per Meal //Snack OPTION ONE OPTION TWO OPTION THREE

EGG ON TOAST:
1X SLICE OF RYE/ WHOLEMEAL P R O T E I N & N U T O AT S : L O W FAT F R U I T S M O O T H I E :
BREAD TOPPED WITH 2 SOFT 4 0 G C U P O AT S W I T H WAT E R , A D D 1X HANDFUL OF FROZEN MIXED
BREAKFAST POACHED EGGS, INCLUDE A SIDE O N E S C O O P O F C H O C O L AT E O R BERRIES, 1X SMALL BANANA, 1X
O F R O C K E T , C H E R R Y T O M AT O E S / VA N I L L A W H E Y , 5 X A L M O N D S O R SCOOP OF WHEY PROTEIN AND
A S PA R AG U S T I P S A N D B A L S A M I C WA L N U T S A N D C I N N A M O N T O TA S T E . 250ML OF SKIMMED/ ALMOND/
V I N E G A R F O R TA S T E . A N D 1X APPLE. COCONUT MILK.
MUSHROOMS.

SNACK 1X HANDFUL OF ALMONDS 1 X S M A L L P O T O F L O W FAT G R E E K 1X HANDFUL OF MIZED NUTS

1X PIECE OF FRUIT YOGURT & 1X PIECE FRUIT 1X PIECE FRUIT

GRILLED CHICKEN & QUINOA: CHICKEN SANDWICH: B A K E D P O TAT O & T U N A :

1X GRILLED SKINLESS CHICKEN 1X GRILLED SKINLESS CHICKEN 1 X S M A L L B A K E D P O TAT O / S W E E T
LUNCH BREAST. 1 ½ CUPS OF GREEN BREAST. 1X SLICE TOASTED RYE/ P O TAT O W I T H 1 T S P , O F B U T T E R
BEANS/ BROCCOLI, PEPPERS AND WHOLEMEAL BREAD, TOPPED WITH WITH ½ TIN OF TUNA IN SPRING
A S PA R AG U S W I T H 100 G C O O K E D FRESH BABY SPINACH/ROCKET, WAT E R W I T H A S I D E O F F R E S H B A BY
QUINOA. C H E R R Y T O M AT O E S . SPINACH.

Protein Shake:
1x scoops of whey protein with 1X HANDFUL OF MIXED NUTS 2 X S M A L L P O T O F L O W FAT G R E E K
MID-SNACK
250ml water/skimmed/almond/ 1X PIECE OF FRUIT YOGHURT & 1X PIECE OF FRUIT
coconut milk.

G R I L L E D S T E A K P O TAT O E S W I T H GRILLED FISH WITH STEAMED VEG:

Chicken Noodles & Veg Stir Fry:
STEAMED VEG: 1X FILLET STEAK 1X BAKED OR GRILLED WHITE FISH
1x chicken breast, 1x serving
EVENING MEAL W I T H 5 X B A BY P O TAT O E S , 2 X C U P S OR TURKEY WITH 2X CUPS OF BAKED
of wholemeal meal noodles,
OF BAKED OR STEAMED GREEN O R S T E A M E D G R E E N V E G E TA B L E S
peppers, spinach, red onion
V E G E TA B L E S ( B R O C C O L I / G R E E N (BROCCOLI/ GREEN BEANS/
a n d s oya s a u c e t o yo u r ta s t e
BEANS/ SPINACH/ KALE) SPINACH/ KALE)

Protein Shake:
1x scoops of whey protein 1 X S M A L L P O T O F L O W FAT G R E E K ½ T U B O F L O W FAT C O T TAG E C H E E S E
EVENING SNACK
wi th 250ml water/skimmed/ YOG
almond/coconut milk
 POST WORKOUT NUTRITION

You all too often hear “carbs are bad” etc blah blah blah! When During intense exercise the body uses it’s stored carbohydrates/

really carbs are extremely important for the body to function glycogen to provide the working muscles with energy.

properly and play a vital role in providing your body with energy

for every day activities and intense exercise. Having a good Post exercise the body’s glycogen stores are depleted and in need

understanding of how carbohydrates work within the body can of replenishment. At this state the body has a high tolerance to the

work in your favour when aiming to lose body fat. uptake of simple carbohydrates/ sugar, therefore a high carb meal/

snack containing; fruit , white potato, pasta, sweets etc will help

When carbs are consumed they are transported into the fully replenish the body’s energy stores.

bloodstream out to the rest of the body by the help of the hormone

insulin. When you’re not exercising aim to consume more fibrous complex

carbs; sweet potato, wholemeal bread, broccoli, oats etc. This will

Insulin is released by the pancreas when carbs are ingested. The help maintain low insulin levels and will ultimately prevent you

amount of insulin released depends on the type and portion size of from craving foods high in sugar.

carbohydrate consumed.

Consuming high sugar foods when you’re not exercising can have

Complex take longer to digest and provide a steady supply of an adverse effect on the body and can stop you from losing fat.

energy to the the body, resulting in low levels of insulin release. Ingesting high sugar foods when energy demand is not needed

Simple carbs however are slightly different , they require no causes the body’s insulin levels to unnecessarily spike resulting in

further break down and provide a quick release of energy, the excess glycogen being stored as fat/ triglycerides within the

resulting in high levels of insulin being released. body.

The hormone insulin shuttles the fast acting glycogen through the

blood stream to the working muscles to provide instant energy.

POST
WORKOUT
MEAL WAT E R
S TA R C H E S
Including potatoes,

OR TEA pasta, rice or bread

Your first meal after an intense workout

• E at your largest meal of the day

after exercise

VEGGIES
• E at more vegetables than fruit with
PROTEIN & FRUIT
this meal
Including red meat ,
Including a wide
chicken, fish, eggs or
variety of vegetables
• C hoose mostly whole foods with vegeterian sauce
and some fruit
minimal processing

• C hoose local or organic foods

when possible

• U se smaller or larger plates based

on your own body size

FLEXIBLE DIETING
DETERMINING CALORIES
 FLEXIBLE DIETING
eat ing specific macronutrient

Flexible dieting or IIFYM (If It Fits Your Macros) is a diet based around eating

specific macronutrient (protein, carbohydrates and fats) and calorie targets based

on your fitness goals. This diet is lifestyle friendly with no food limitations and is

practiced by bodybuilders, fitness enthusiasts and recreational gym users.

The key to long term “diet success” is self-control and moderation. Aim to consume

80% of your food intake from “good” or “healthy” low calorie high nutrient dense

food along with 20% “bad” or “unhealthy” high calorie, low nutrient dense food. I call

this the 80 by 20 rule.

You should know that having the occasional couple slices of pizza, bowl of ice cream,

cookie or glass of wine is perfectly normal and it won’t set you back on achieving

your fitness goals when consumed in moderation. Adopting this mind-set will allow

you to satisfy any food cravings you may have and will stop you from bingeing;

resulting in long term dieting success. As long as it fits your macros then you’re on

track towards achieving your fitness goals!

Determining Let’s use Gemma McNight for an example here. Hypothetical

‘Gemma’ is 31 years old, 5’ 4’’ and is 140lbs. She would like to

calories shift a few pounds for her wedding day. Gemma works as a college

lecture which means she spends a couple of hours of standing

My overreaching principle when dieting is this; consume as and walking around per day. Moderately active we’ll say. Gemma

many calories as you can while still making progress. In other has no health complications and stress levels are normal and

words if you can lose fat on 1600 calories per day then why jump she weight trains 3-4 days per week. She makes an effort to eat

to 1200 calories from the get go? This leaves very little room whole minimum processed food however does not track her intake.

to manipulate calories when progress inevitably slows down. I Gemma likes a glass of wine or so with her dinners throughout the

know you want results yesterday but you need to think long term. week. Gemma is a mesomorph, she has broad shoulders and her fat

Generally, the slower the progress, the more sustainable the is even distributed around her body (she is not an apple or a pear

results. So be patient and the results will come. shape). And has a good amount of muscle mass. Gemma also claims

historically she can gain strength and build muscle fairly easily

Take your body weight (BW for short) and multiply it anywhere but can pile on fat just as easily.

from 12-14. If you’re extremely active in your day to day life (lifting

heavy things for several hours per day) then multiply your weight Given the information above I would start Gemma off on 13x body

from the top end. If you live a relatively sedentary lifestyle and weight which will mean her calories to start off will be 1820cals.

most of your activity is in the gym, you’ll want to multiply your

weight by 12. The number you get will be the amount of calories

you are to consume per day.

N A M E H E I G H T & W E I G H T

Gemma McNight 5’4’’ / 140lbs

A c t i v i t y L e v e l & B o d y T y p e Total # Calories

Moder ate / Mesomorph 1 40x13 = 1 820 calories

Determining Gemma doesn’t do anything too crazy in the gym other than a few

heavy weight session with a few metabolic sessions thrown in for

Macros good measure. For that reason I would go ahead and give her 1.1g

per lb of body weight. 1.1g x 140 = 154g

P R O T E I N 4 CALORIES PER GRAM

CARBS 4 CALORIES PER GRAM Last is fats (no less important). Try to stick to consuming full fat

F A T 9 C A L O R I E S P E R G R A M sources like; eggs, nuts, avocados, coconut oil etc. The number of

grams you consume is simply the number of calories left over from

your protein and carbs divided by 9.

Protein will be your most important nutrient. In general 1.0gram

per lb of body weight is a solid starting point. I personally like

to go a bit higher when dieting and go for around 1.5g per lb of

T A I L O R C A L O R I E S 1 8 2 0
bodyweight so that I keep my hard earned muscle mass when
Total calories from protein 140 x 4 = 560
dieting.
T o t a l c a l o r i e s f r o m c a r b s 154 x 4 = 616

Remaining calories Calories from fat =

At current bodyweight Gemma is at 140lbs, then Gemma’s protein
1820 – 560 – 616 =644
intake will be 140grams.

When working out your carb intake a few important factors need
And 644 calories is the equivalent to 71.6g of fat. And finally round
to be addressed; how well your body tolerates carbs, your body
the numbers calculated to the nearest whole number, this means
type, your preference over carbs or fat and how physically active
that her total daily macros are:
you are. The more you work out the more carbs you will need for

energy.
140g protein

I recommend for most a linear intake of carbs anywhere between 155g carbS

1.0 to 1.3 grams per lb of bodyweight. 70g fat

1800 calories
 MEAL FREQUENCY

The whole point of flexible dieting is to be flexible with your

eating and eat in a manner that suits your current lifestyle. This is

where in my opinion flexible dieting trumps even the most detailed

Tracking Macros of meal plans.

When following a flexible approach to your diet , I recommend When following a flexible diet approach to your eating, you are not

logging your daily food intake on a free downloadable app called tied to certain foods nor are you forced to stick to specific times

my fitness pal. This is a great tool that allows you to stay on point in the day to eat each meal. This is not flexible dieting and is not

with your macro and calorie targets. Once you have successfully sustainable in the long term.

downloaded the app, I then recommend manually entering your

own calculated macro and calorie goals. “You are not a machine and therefore you should not live like one!”

How often you eat per day is entirely down to the individual.

When using the app to track your food, allow yourself +/- 5 either Often the individual’s current lifestyle will determine their meal

way when trying to hit your macronutrient targets for that day. Be frequency. If you are someone who can and prefers to eat every

warned this may knock your calorie intake off slightly but not by couple of hours, consuming 3 big meals and 2 smaller snacks per

much, so DON’T STRESS! day, that’s fine. If you are someone who can only manage and

prefers to eat 2 or 3 larger meals per day then that is also fine.

Whatever your preferred meal frequency, simply strive to keep it

consistent & hit your macros and calories for that day.

In order to make it possible for you to hit your macros and

calorie targets, I recommend consuming 20-45g of protein

per meal. Snack on mainly protein, fats and small amounts of

carbs throughout the day. And aim to consume the majority of

your carbohydrates around your workouts as this will aid your

performance and recovery time.

E AT I N G O U T

This is where flexible dieting comes into its own.

Most people like to socialise and eat out , and there is nothing

wrong with that! However if you’re serious about achieving your

fitness goals, I recommend minimising how often you eat out per Adjusting Macros
week for example; if you’re someone who eats out 3-4 times per

week, minimise yourself to 1-2x per week. However if you do find

When in a fat loss phase of training, eventually progress will slow
yourself eating out a lot then make sure you’re tracking your food
and plateau.
appropriately.

To keep progressing you have to create a further calorie deficit ,

Restaurants typically serve foods that are low in protein, high in
this can be done by exercising more or eating less.
carbohydrates, fat and calories, thus may lead to overeating. When

tracking your macros when eating out , overestimate both the

If you are someone who likes there food then I recommend
carb and fat serving for that meal, log it in your app and move on.
increasing your exercise activity level i.e. if you’re training 3x
Alternatively here are some tips to remain on point with tracking
resistance training per week then simply add in another weights
your macros when eating out ;
session or add on 10mins of cardio after each workout.

1. Budget/ save some of your macros, in particular carbs and fat

Or alternatively you can make minor adjustments to your overall
2. Eat mainly protein and green leafy fibrous vegetables
calorie intake by manipulating your macronutrient targets i.e. if
throughout the day
you’re consuming 1800 calories simply decrease your calories by
3. S earch online for restaurant menu and select a meal best suited
200, this will be enough to allow your body to burn more fat.
to your macros and calories

4. When in doubt overestimate food carbs and fat serving

5. Underestimate protein serving

6. E at your typical meals and save some protein for eating out i.e.

eat a meal high in protein and vegetables i.e. cesar salad without

the dressing (depending on macros and fitness goals).

SUPPLEMENTS
IMPROVE YOUR PERFORMANCE
 SUPPLEMENTS
TOP TIPS

The topic of nutritional supplements is controversial, to say the least. micronutrients it needs to function optimally. To ensure you’re always

Strong supplement proponents believe supplements are necessary for prepared and good nutrition is always available, a great essential

healthy energetic life; strong opponents will say you that supplements nutrition strategy would be to pick up the 6 staple supplements and

don’t work and are simply promoted to make supplement companies keep them on hand for the “bad days”.

rich.

The 6 staple supplements;

I strongly believe supplements should be used as a “supplement” 1. Protein Supplement

to a well-balanced diet. Aim to get the majority of your nutrition by 2. Fish Oil Supplement

consuming wholesome minimally processed foods and add in any 3. Multi Vitamin & Multi Mineral Supplement

additional supplements if required. Supplements will vary depending 4. Greens Supplement

on the individuals; current health, lifestyle of performance needs. 5. Protein-carbohydrate (P+C) drink

6. Branched-chain amino acids (BCAAs)

It is very common for people to have a “good” or “bad” nutrition

days. On a “good” day you may choose to skip the supplements whilst Below is a table describing each recommend supplement , the food

on a “bad” day supplements can be extremely beneficial, ensuring equivalent and the use of that particular supplement.

your body gets the right amount of calories, macronutrients and

Supplement Types And Description F o o d E q u i va l e n t NOTES on use

USE WHEN A WHOLE-FOOD PROTEIN CHOICE IS RECOM-

ANY DENSE PROTEIN FOOD MENDED BUT INACCESSIBLE. FREQUENCY DEPENDS ON
Protein Supplement I N C L U D I N G M E AT , D A I R Y , E G G S , W H O L E - F O O D P R O T E I N I N TA K E ; I F P R O T E I N N E E D S A R E
LEGUMES, ETC. MEET THROUGH FOOD, SUPPLEMENT USE WILL BE INFRE-
QUENT; IF PROTEIN NEEDS ARE NOT MET, SUPPLEMENT
USE WILL BE MORE FREQUENT

FAT T Y F I S H S U C H A S S A L M O N , TA K E W I T H M E A L S D A I LY ; A G E N E R A L R E C O M M E N D E D
Fish Oil Supplement
ANCHOVY, OR SARDINE D O E S I S 2 - 3 G O F T O TA L O M E G A - 3 R I C H F O O D P E R D AY .

M u lt i V i ta m i n &
VA R I E D D I E T S H O U L D B E TA K E N E V E R Y D AY .
M u lt i M i n e r a l

Use when vegetable and frui t choice is recom-

mended but inaccessible. If vegetable and frui t
Greens Supplement Vegetables and frui ts i n ta k e i s h i g h ( u p t o 5 s e r v i n g s / d ay ) s u p p l e m e n t
use should be infrequent; if intake is low then
supplement use should be more frequent

To be used during high intensity exercise

Any protein and
sessions when muscle and strength increases
Protein-carbohydr ate carbohydr ate rich
as well as athlet ic performance increases, are
(P+C) drink foods(P+C) drink
d e s i r e d . / / U s e d u r i n g w o r k o u t s o n ly .

Branched-chain amino Any protein rich During high-intensity exercise sessions when
acids (BCAAs) (P+C) foods(BCAAs) (P+C) fat loss and muscle/performance prevent ion is
drink drink d e s i r e d . / / U s e d u r i n g w o r k o u t s o n ly .
CARDIO TRAINING
LISS AND HIIT EXPLAINED
 CARDIO TRAINING
Most of us are already aware of the several health benefits cardiovascular H I I T ( H i g h I n t e n s i t y I n t e r va l
training provides; however to quickly recap, these include improved heart
Training) Cardio
and lung capacity, reduced the risk of diseases (i.e. coronary heart disease,
High intensity interval training is fast becoming the preferred
diabetes etc.) and increased fitness. Despite the obvious health benefits
method of training for burning fat. HIIT consists of working out
though, one thing the majority of us are most concerned with, is the role of
close to maximum heart rate for a short periods of work followed
cardio when trying to burn fat.
by an even shorter rest period. Due to the high energy demand, and

the overall stress placed on the body, HIIT sessions should last
As the saying goes “there is more than one way to skin a cat” and the same
between 10-30mins.
applies to burning fat.

As a result of the high intensity nature of these sessions; HIIT

The two most common forms of cardio in relation to burning fat to improve
continues to burn calories for a long time after the work out as
overall body composition is LISS & HIIT, and below I will give a brief
ended. Some reports suggest that the increased calorie burn can
description of both.
last for as long as 24-48 hours after. This differs from LISS cardio,

where the calorie burn stops almost instantly after the workout

has finished.

Despite its short duration and excess calorie burn, HIIT doesn’t

have to be performed on a cardio machine or outside running.

LISS (Low Intensity
Instead it can be incorporated alongside resistance training. This
Steady State) Cardio
unique blend of training will allow you to get the benefits of both

Low intensity steady state cardio is a popular method used by many cardio and resistance training in one workout.

recreational gym goers in an attempt to lose fat. It involves working at a low

to moderate intensity, and maintaining a steady heart rate over a prolonged When planning on adding in cardio to your current exercise routine

period of time, to allow the body to use its fat stores as its main fuel source for the sole purpose of burning fat , the following points should

for providing energy. Because of its low intensity nature and low energy be considered: Is your cardio sports specific? // What method of

demand, LISS sessions can last from 30 to 90mins. cardio do you prefer ? // Do I want my cardio to interfere with my

strength gains and burn muscle?

Due to its low intensity and therefore low energy demand, once you have

performed a LISS cardio session, the calorie burn and benefits of that workout

stop almost instantly.

HOW TO MONITOR
YOUR PERSONAL PROGRESS
Think of tracking your progress much like using a sat nav when driving that “horrific” number shown on the scale is indeed all fat , WRONG!

a car: you have a destination to get to and you want to make sure you No two people on this earth are completely the same; each person has

get there in sufficient time with as little upset as possible. a completely different and unique bodily structure. Your body’s weight

is a combination of bone structure/ density, fat mass and muscle mass.

Monitoring progress will allow you to see how your body is responding Each individual will have a different proportion of each, and this is what

to your diet and training. If you’re responding well, this will increase determines overall body weight. Figure out what a realistic and healthy

your motivation levels to achieve your fitness goals. If on the other weight is for you (Don’t use BMI!!!) and use that number when tracking

hand there is little to no progress or you have reached a plateau, progress.

carefully monitoring progress allows you to make strategic dietary or

training interventions to help you progress further. When monitoring your weight , to achieve an accurate reading make

sure you weigh yourself on the same day each week. To get an accurate

Firstly weigh in’s should ONLY be done once per week! weigh in also ensure you weigh in at the same time of day, preferably

first thing in the morning; once you have been to the toilet , with

If your primary goal is weight loss then weighing yourself is a MUST! minimum clothing on and before food.

However please keep in mind that weight can fluctuate on a weekly Before stepping on the scales, make sure the scales you’re using are

or daily basis especially in females, this is why I’m strongly against positioned on a solid level surface.

weighing yourself every day. It’s important to remember the number

PROGRESS WEIGHT
on the scales only tells part of the fat loss story and other methods
POOR PROGRESS LESS THAN 0.5LBS P/W
of monitoring progress, such as fortnightly girth measurements and

monthly progress pictures, are essential. AV E R AG E P R O G R E S S 0.5lbs p/W

GOOD PROGRESS 1.0LB P/W

The number on the scales is just that , a NUMBER! Don’t fall into the EXCELLENT PROGRESS More than 1lb p/W

vicious cycle of beating yourself up based on a number.

If your weekly weigh in resulted in poor progress that week, then

All too often females in the gym will compare their body weight with choose to either adjust what you’re currently eating or simply move

each other, and will find themselves getting too caught up on what more!

number they are in relation to their friend. And they typically believe
 M o n t h ly P r o g r e s s
Pictures:

Progress pictures are a great tool to use when trying to alter

body composition. They allow you to visually keep track of your

F o r t n i g h t ly G i r t h
progress and can be used as an indicator of whether or not your

nutrition and training is having the desired effect.

Measurements:
I recommend taking progress pictures every four weeks to ensure

any noticeable change in body composition can be recognised

This is a great way to monitor progress especially when in a fat
more clearly.
loss phase of training. Measurements can be taken by a partner

or personal trainer and are used to see how the body is changing
Have your partner or personal trainer take the progress pictures
shape.
of you, make sure you’re wearing minimum clothing (swim wear)

or tight fitting clothing (gym wear) so progress can be recognised

When taking your own measurements, some measurements are
and recorded. A total of three pictures should be taken to gage
easier to record than others. An individual can choose to measure
progress: front on, side on and back facing. Also ensure the
their waist (in line with the belly button), hips (around the bum)
pictures are taken from full length in a well lit room.
& thighs (around the middle of the leg) to help track fat loss. A

decrease in these measurements will indicate fat loss.

This method should ideally be done on an empty stomach, first

thing in the morning and once every 2 weeks using the same

measuring tape.

198LBS 182LBS
STRETCHES
ITS WARM UP TIME
 STRETCHES
T H E Y ' R E I M P O R TA N T !

HAMSTRING CALF CHEST HIP FLEXOR

STRETCH STRETCH STRETCH STRETCH
 STRETCHES
T H E Y ' R E I M P O R TA N T !

UPPER BACK HIP THIGH

STRETCH STRETCH STRETCH
 STRETCHES
HERES SOME MORE

L AT F O A M R O L L HIP FOAM ROLL IT Band Foam RolL

CALF FOAM ROLL HAMSTRING FOAM ROLL THIGH Foam RolL

EXERCISES
GET THEY MOVES RIGHT!
 EXERCISES
LETS GET IT RIGHT

BB BENT OVER ROW BB BICEP CURL BB CHEST PRESS

BB CLEAN AND PRESS BB DEADLIFT B B F R O N T S Q UAT

 EXERCISES
LETS GET IT RIGHT

BB LUNGE BB REVERSE BICEP CURL BB ROMANIAN DEADLIFT

B B S Q UAT BENCH DIPS BURPEE

 EXERCISES
LETS GET IT RIGHT

DB BICEP CURL DB CHEST PRESS DB DEADLIFT

D B F R O N T S Q UAT DB LUNGE DB ReVERSE LUNGE

 EXERCISES
LETS GET IT RIGHT

D B S P L I T S Q UAT INC DB CHEST PRESS KB ALT SWING

KB SWING LUNGE JUMP MED BALL CRUNCH

 EXERCISES
LETS GET IT RIGHT

MED BALL DOUBLE LEG LIFT MED BALL KICK M O U N TA I N C L I M B E R

PRESS UP PULL UP KB SA SWING

 EXERCISES
LETS GET IT RIGHT

S TA N D I N G S H O U L D E R P R E S S TRICEP PRESS UP X - B O DY M O U N TA I N C L I M B E R

T R X S Q UAT T O P U L L U P S Q UAT J U M P BB CLEAN

 THE WORKOUT
M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

R E S I S TA N C E CONDITIONING R E S I S TA N C E REST R E S I S TA N C E CONDITIONING REST

RESISTANCE
TRAINING
PHASE ONE
Muscular Endurance
 EXERCISE SETS REPS REST TEMPO WEIGHT NOTES

A.BB
Standing 3 12-15 45s SLOW
Shoulder
Press

B.BB Squat 3 12-15 45s SLOW

C.DB Chest
Press 3 12-15 45s SLOW

D.BB Bent *Wide overhand grip)

3 12-15 45s SLOW
Over Row

E.DB Dead- 3 12-15 45s SLOW

lift

*Perform 12-15 reps on

F.dB Lunge 3 12-15 45s SLOW
one leg and repeat)

G1.bB Bicep *Perform exercises G1 & G2

Curl 3 12-15 45s SLOW together as a superset

G2.bench *Performed with

3 12-15 45s SLOW
dips straight or bent legs)

H1.KB swing 3 15-20 45s M O D E R AT E *Perform exercises H1 & H2

together as a superset)

H2.Med Ball
3 15-20 45s SLOW
CRUNCH

A d d i t i o n a l C o n d i t i o n i n g (O p t i o n a l ) ; We e ks 1 & 3 - Tr e a d m i l l - 2 - 3 m i n wa r m u p & t h e n 6x 3 0 s s p r i n t s , m a x e f f o r t w i t h 3 0 s r e s t i n - b e t we e n .
We e ks 2 & 4 - X-Tr a i n e r - 2 - 3 m i n wa r m u p & t h e n 6x 3 0 s s p r i n t s , m a x e f f o r t w i t h 3 0 s r e s t i n - b e t we e n .
PHASE TWO
Hypertrophy
 EXERCISE SETS REPS REST TEMPO WEIGHT NOTES

A.BB Clean 3 8-12 60s FAST

B.BB Front 3 8-12 60s SLOW

Squat

C.Incline DB
Chest Press 3 8-12 60s SLOW

D.Pull Up/
3 8-12 60s SLOW *wide overhand grip
l at Pull
Down

E.BB Dead- 3 8-12 60s SLOW

lift

*Perform 8-12 reps on

F.BB Lunge 3 8-12 60s SLOW
one leg and repeaT

G1.dB Bicep *Perform exercises G1 & G2

Curl 3 8-12 60s SLOW together as a superset

*Performed on feet or
G2.Press Up 3 8-12 60s SLOW
knees

*15-20 reps on each arm

H1.KB Single 3 15-20 30s M O D E R AT E *Perform exercises H1 & H2
Arm Swing
together as a superset

H2.Med Ball
3 16-20 30s SLOW *8-10 reps on each leg
KICK

A d d i t i o n a l C o n d i t i o n i n g (O p t i o n a l ) ; We e ks 5 & 7 – Tr e a d m i l l - 2 - 3 m i n wa r m u p & t h e n 7 x 3 0 s s p r i n t s , m a x e f f o r t w i t h 3 0 s r e s t i n - b e t we e n .
We e ks 6 & 8 – X-Tr a i n e r - 2 - 3 m i n wa r m u p & t h e n 7 x 3 0 s s p r i n t s , m a x e f f o r t w i t h 3 0 s r e s t i n - b e t we e n .
PHASE THREE
Strength
 EXERCISE SETS REPS REST TEMPO WEIGHT NOTES

A.BB Clean & 3 6-8 90s FAST

Press

B.BB Front 3 6-8 90s SLOW

Squat

C. BB Chest
Press 3 6-8 90s SLOW

D. Pull Up/
L AT P u l l 3 6-8 90s SLOW *NARROW UNDERHAND grip)
Down

E. BB
Romanian 3 6-8 90s SLOW
Deadlift

F. DB Split *Perform 12-15 reps on

3 6-8 90s SLOW
Squat one leg and repeat)

G1. BB
*Perform exercises G1 & G2
Reverse 3 6-8 90s SLOW together as a superset
Bicep Curl

G2. Tricep *Performed on feet or

3 6-8 90s SLOW
Press Up k n e e s ))

H1. KB
3 15-20 30s M O D E R AT E *Perform exercises H1 & H2
A lt e r n at i n g
together as a superset)
Swing

H2. Med Ball

Double Leg 3 15-20 30s SLOW
Lift

A d d i t i o n a l C o n d i t i o n i n g (O p t i o n a l ) ; We e ks 9 & 1 1 – Tr e a d m i l l - 2 - 3 m i n wa r m u p & t h e n 8 x 3 0 s s p r i n t s , m a x e f f o r t w i t h 3 0 s r e s t i n - b e t we e n .
We e ks 1 0 & 1 2 – X-Tr a i n e r - 2 - 3 m i n wa r m u p & t h e n 8 x 3 0 s s p r i n t s , m a x e f f o r t w i t h 3 0 s r e s t i n - b e t we e n .
CONDITIONING
TRAINING
PHASE ONE
HIIT Training
 weeks 1&3

EXERCISE SETS REPS TIME REST WEIGHT NOTES

Treadmill
Sprints 6 AMRAP 20s 10s

KB Swing
6 AMRAP 20s 10s

Mountain 6 AMRAP 20s 10s

Climber

Squat Jump 6 AMRAP 20s 10s

Press Ups 6 AMRAP 20s 10s

TR X Squat
6 AMRAP 20s 10s
To Pull Up

DB Reverse 6 AMRAP 20s 10s

Lunge

Bike Sprints 6 AMRAP 20s 10s

 weeks 2&4

D e s c e n d i n g S p r i n t I n t e r va l s

Can be performed on any cardio machine

5-10min warm up & stretch

1. 500m / 2. 400m / 3. 300m / 4. 200m / 5. 100m

60s rest between each sprint

Rest 2 mins & repeat 1-2 more t imes

5mins cool down & stretch

PHASE TWO
HIIT Training
 weeks 5&7

EXERCISE SETS REPS TIME REST WEIGHT NOTES

Treadmill
Sprints 8 AMRAP 20s 10s

KB Swing
8 AMRAP 20s 10s

Mountain 8 AMRAP 20s 10s

Climber

Squat Jump 8 AMRAP 20s 10s

Press Ups 8 AMRAP 20s 10s

TR X Squat
8 AMRAP 20s 10s
To Pull Up

DB Reverse 8 AMRAP 20s 10s

Lunge

Bike Sprints 8 AMRAP 20s 10s

 weeks 6&8

D e s c e n d i n g r e s t i n t e r va l s p r i n t s

Can be performed on any cardio machine

5-10min warm up & stretch

1. 500m / 2. 400m / 3. 300m / 4. 200m / 5. 100m

90s rest following the first sprint then decrease the rest by 10s secs after each set

Rest 2 mins & repeat 1-2 more t imes

5mins cool down & stretch

PHASE THREE
HIIT Training
 weeks 9&11

EXERCISE SETS REPS TIME REST WEIGHT NOTES

Treadmill
Incline 8 AMRAP 20s 10s *between 5-10% Gradient
Sprints

KB
A lt e r n at i n g 8 AMRAP 20s 10s
Swing

Burpee 8 AMRAP 20s 10s

Tricep
8 AMRAP 20s 10s
Press Up

Lunge Jump 8 AMRAP 20s 10s

Rowing
Machine 8 AMRAP 20s 10s
Sprints

X-Body
Mountain 8 AMRAP 20s 10s
Climber

Bike Sprints 8 AMRAP 20s 10s

 weeks 10&12

30/30 Protocol

Can be performed on any cardio machine

30s of intense hard work followed by 30s of recovery

B o u t s h o u l d o n ly l a s t f o r 10 - 1 5 m i n u t e s

Allow for 5-10mins to warm up/cool down

WELL DONE!
WHY NOT TWEET YOUR SUCCESS?

#ilovetoflex