Workout Routines & Training Programs

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8-25kg barbell, resistance band, stability ball

Starting out?

Need a challenge? Almost pro?


Holding an 8-12kg barbell, hinge at the hips and lean your upper body slightly forward, keeping your back straight


Technique and your knees slightly bent. Pull the barbell up to your waist then lower to the start position and repeat.

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Squeeze your shoulder blades together as you pull up.

Stand with feet hip-width apart and an 8-15kg barbell resting on your shoulders. Hold the barbell with your hands and let your elbows point to the floor.

Keeping your back straight and knees soft, bend at your hips and push your bottom backwards until your upper body is parallel to the ground.

Extend back to the start and repeat.


Your chest Should be directly over your feet at the bottom of the move



Start with your feet together and take a large step forward.

Bend both legs to about 90 degrees, until your back knee is just above the ground.

Push up on the balls ofyour feet into a jump. Land softly with both your knees at 90 degrees, with the opposite foot in front.

Continue, alternating your feet with each jump.

This is a great move to strengthen your core, as well as toning your legs



Lie on your back with your feet on a stability ball.

Engage your core and lift your hips off the floor then use your feet to roll the ball slowly toward your bottom. Return to the starting position and repeat.



Lie on the floor with your legs and shoulders raised off the ground.

Keep your right leg extended and bring your left knee and your right elbow together by rotating your upper body.

Switch to the opposite side in a fluid motion and repeat continuously.


Start standing and push your hips back to bend down and take hold of a 12-25kg barbell.

Push your heels into the floor and extend your legs and hips.

Lower and repeat.

Relax your shoulders and don’t let your hips drop


Lie on your right side, with your right elbow underneath your shoulder propping you up.

Extend your left arm up towards the ceiling and hold this position for 20-60 seconds.

Change sides for each set.

Keep your chest up and Spine neutral.

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