Week Twenty Six Workouts

Body Sculpt – Gym

A1: Close-grip pulldowns 3030  8-10 reps 4 sets  10 sec
A2: DB incline neutral chest press 3030  8-10 reps 4 sets  100 sec
B1: DB hip thrusters  40X0  15-20 reps 3-4 sets  10 seconds
B2: BB standing shoulder press 3010  8-10 3-4 sets  75 seconds
C1: Seated row 3110  8-10 3 sets  10 seconds
C2: DB L-lateral raises 3110  10-12 3 sets  10 seconds
C3: Wide grip pulldowns 4010  12-15 3 sets  10 seconds
C4: Tricep push-ups 2020  12-15 3 sets  60 seconds


  • 5-6 sets of everything
  • Do one warm-up set first, with little or no reps
  • Take 10 seconds rest between exercises and 120 seconds rest after A6 at the end of each round

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Metabolic Madness – Home

A: Box jumps 50 reps
B: Kettlebell swings (or dumbbell swings) 50 reps
C: Skips 150 reps
D: Lying leg raises 100 reps
E: Push-ups 50 reps
F: Renegade rows 60 reps


  • All exercises at controlled moderate pace
  • The ideas is not to do them in full one after the other but rather to go back and forth between each exercise until you’ve ticked everything off. For example. You might do 30 box jumps, 20 swings, 100 skips, 20 lying leg raises, 20 push ups, 20 rows and then go back to the start but change the quantities.
  • You can go in any order you like. I suggest using the lying leg raises for your ‘active rest’, i.e. when you really get out of breath.
  • If you want a longer workout simply double all the quantities!
  • Don’t worry about tempos on this workout, just get through it.
To print off your workout click here.