Autumn 2025 Programme

So, we’re back to school!

A little change for the coming months, I’m going to give a warm up each month which will be great for both our sessions and other activities.

I’ll post the main programme here (a revised version of German Body Composition training by the late, great Charles Poliquin). Plus a lighter workout for something to make you feel good and keep things ticking over if needing something while travelling or a little under the weather.

Warm Up Part One

(Switch on and stretch out)

1 - 3 rounds of 10 reps

Hip bridge - floor angels

Four point hover - cat cow

Down dog step and twist - adductor rocks

Warm Up Part Two

(One kettlebell, find the burn the switch exercises, keep the circuit going for two to three minutes).

Choose from Hinge, Swings, Press, Tri Extensions, Halos, Curls, Rows, Split Squats, Hip to Hip, Calf Raises

Main Programme

3 Supersets, 30 secs between exercises, 60 sets between sets, 3 mins rest once three rounds of the super set is complete before moving on to the next pair.

Each superset is to be done for three rounds.

Day One

A1 Goblet / Back Squat x 12

A2 DB Bench / Floor Press x 12

B1 Bulgarian Split Squat x 12

B2 Single Arm Row x 12

C1 Pull Up / Inverted Row / TRX row x 6-12

C2 Romanian Deadlift x 12

Day Two

A1 Push Press x 12

A2 Weighted Squat Jump x 12

B1 Med Ball Slams or Press Ups x 15

B2 3 Sec pause squats x 12

C1 Lat Pulldown x 15

C2 Nordic Curl x 8 or KB swings x 15

Need a lighter session?

Same warm up, but for a day you just need to get something in and feel better.

Below is the moderate to harder version.

One Kettlebell

3 - 5 rounds

Press x 5

Row x 10 each arm

Squat x 15

Swing x 20 (or Hinge x 10)

Tricep Extension x 5

Hip to Hip x 10

Push Up x 15

Burpees x 5

For the easier, just to get yourself moving and a pump on, do six reps of each.