Gym List

The exercises on the following list can be done in any combination. It is a good idea to superset two or three of them together to give each muscle group recovery time while working on the others. You should be aiming to do 3 sets of 8-10 reps of each exercise at 80% of your 1-rep maximal load.

Start with a warm up, then cardiovascular work (for example 10 minutes running on a treadmill). Add a conditioning section at the end, such as boxing, step-ups, sprint, pushes, or ERGs. Then conclude with a cool down: perhaps 5 mins walking on a treadmill.

Lower Body

  • Barbell Romanian dead lift
  • Bodyweight squat - hold weights to increase intensity
  • Bodyweight forward lunges - hold weights to increase intensity
  • Barbell back squat

Upper Body

  • Dumbbell bench press
  • Seated dumbbell shoulder press
  • Single arm bent over rows
  • Dumbbell tricep extensions
  • Dumbbell lateral raises
  • Press up - 3 sets to failure


  • Deadbugs
  • Plank (core engaged) - add weight to increase intensity when above 90-120 secs
  • Side plank
  • Half kneeling plate wood-chop