Autumn Programme

Big lifts and gymnastics! A workout to make you stronger, with firmer core and glutes!

Here’s the focus of our autumn training, and I’ve chosen some particular exercises to help us improve, as well as a theme which is heavy weights for low reps, and challenging Bodyweight exercises.

This is the foundation of the programme, then I’ll be taking it in different directions for different needs, but what it means is that if you want to do some extras, or miss a session than you can practise and keep improving.

The warm up, core and finisher could make for a fast and effective home or travel workout too, you’d just need a mini band.

Warm Up

2 rounds of 30 secs each exercise

(Leg swings L, Leg Swings R, Toe Raises, Band Walk, Band Walk again, Prone YTWA)

Core

1 - 3 x 20-30 secs each

(Straight Leg Sit Ups, Pike Lifts, Dish, Oblique Crunches)

Main Lifts

Set 1: 6 Reps

Set 2: 4 reps

Set 3: 2 Reps

Set 4: 2 Reps

Deadlift, Push Press, Bulgarian Split Squats.

If not the right variety of weights go for 5 sets of 5 reps.

Bodyweight / Assistance Exercises

2 - 3 x

Bench Press x 12

1 Leg Squat x 6

Pull Up x 2 - 10 or TRX Row x 5 - 25

Push Up x 5 - 25

Finisher

4 x 30 secs each

Option A: Band Squats and Crawl

Option B: Med Ball Slams and Crawl

As always, any questions let me know!

Enjoy and remember (nearly always) our aim to leave the gym feeling better than we came in. We want to leave brighter and energised for most sessions, so quit while you’re ahead.

Form over weight, always.

Our training is a place for us to enjoy using our bodies, if it feels like you’re pushing it somewhere it doesn’t want to go then remember the goal: to be healthy and strong.