APRIL WORKOuTS

Monday 29th of March 
Mini Sisters 7

PROGRAMMING NOTES:

• Beginning with big muscle groups in WO1 to Upper body in WO2 
  
• TABATAS either bodyweight or with light weight  BB
  

SET-UP

• 2 Workouts 3 exercises 
  
• 2 Tabatas. One in between the WO´s and one in the end
  

TIMINGS

• 75 s per exercise, 20 s rest in between each exercise 
  
• 2 rounds then move on to TABATA
  
• 75 seconds between TABATA and WO 2
  
• During WO, Tempo 4.0-2.0
  
• Change weights between Tabata 1 and WO 2 (75 s rest)
  

WO 1
A) BB Deadlift
B) BB Back squat 
C) BB Glute Bridges 
TABATA: Burpees
WO 2
A) BB Clean and press 
B) BB Bent over row
C) BB Tricep extension supine
TABATA: BB Thrusters 


28:15

https://www.intervaltimer.com/timers/10281753-custom-timer
Tuesday 30th of MarchCARDIO & Core 3

Energetic exercises, performed over longer durations, designed to elevate your heart rate & breathing to improve cardiovascular fitness, alongside core exercises to tone your tummy & strengthen your back

SET-UP

• 2 Cardio Fartleks
  
• 1 Core Circuit (after both Cardio Fartleks)
  

TIMINGS

• 6.5 minutes  per cardio fartlek
  
• 30 seconds x 3 core exercises x 3 rounds
  
• 75 seconds  rest between workouts
  
• 3.5 mins to demo cardio fartlek 2
  
  
  

Cardio Fartlek 1:

1. = In/Out squat jumps
   
2. = Lateral shuffle 
   
3. = Skater lunges 
   
4. = Burpees
   

Core Circuit: 

1. = Low plank
   
2. = Oblique cycling
   
3. = Reverse Crunches 
   

Cardio Fartlek 2:

1. = Super skater jumps
   
2. = Squat punches 
   
3. = Knee to elbows 
   
4. = Mountain climbers 
   

Core Circuit (stays same as first time)

http://intervaltimer.com/timers/10100912 28:00 mins


Wednesday 31st of March
STRONG WOMAN #5 v2


PROGRAMMING NOTES:

• Unilateral movements
  
• Zone 3 always has a 'locomotion' exercise 
  

SET-UP

• 3 'workouts
  
• Working in pairs (if in gym)
  
• 2 exercises per workout
  

TIMINGS

• a) 40s L/R
  
• b) 40s L/R
  
• C) 30s rest 
  
• 3 rounds then move to next workout
  
• 30 seconds to move on between workout
  

Zone 1: 

1. = Split squat OH Press R
   
2. = Split squat OH Press L
   

Zone 2:

1. = Chest press R
   
2. = Chest press L 
   

Zone 3:

1. = Reverse Lunges with rotation
   
2. = Bear crawls 
   

 28 mins http://intervaltimer.com/timers/10095033 









Wednesday 31st of March MINI SISTERS 1

PROGRAMMING NOTES:

• Bilateral movements
  

SET-UP

• 3 'workouts
  
• 2 exercises per workout 
  

TIMINGS

• a) 75s
  
• b) 75s
  
• c)  25s rest everyone
  
• 3 rounds then move to next workout
  
• Change weights if needed between WO
  
• Tempo 4.0-2.0
  
• PREPARE MEMBERS TO PUT ONE SIDE OF THE BAR IN A CORNER OR BY A WALL IN LANDMINE EXERCISES.
  

workout 1:

1. = BB Front Squat
   
2. = BB Deadlift 
   

workout 2:

1. = BB Single arm landmine floor press R
   
2. = BB Single arm landmine floor press L
   

workout 3:

1. = BB Bicep curl 
   
2. = BB Thrusters
   

Timer 28mins
http://intervaltimer.com/timers/10212726 


Thursday 1st of April
BODY-HIIT #4
WAVE  INTERVALS
PROGRAMMING NOTES:

• use bodyweight exercises 
  
• can also use single KB per person
  

SET-UP

• Team-HiiT format 
  
• Everyone working individually 
  
• triplets (3 exercises each)
  
• A-B-C-rest
  
• 5 rounds 
  
• 2 workouts per sessions
  
• 3mins between workouts to demo workout 2
  

http://intervaltimer.com/timers/10106168 reset timer for second workout after demo of exercises 

• Exercise A = 60s
  
• Exercise B = 40s
  
• Exercise C = 30s
  
• Rest = 20s
  

Workout 1:

1. = Super skater jumps
   
2. = Squat punches 
   
3. = Mountain climbers
   

Workout 2:

1. = Squat jumps 180
   
2. = Lateral shuffle
   
3. = Plank Starjumps 
   

Friday 2nd of April TURBULENCE TRAINING #9

CARDIO / STRENGTH 
PROGRAMMING NOTES:

• bilateral movements
  
• program exercises as:
  
• a) cardio/metabolic
  
• b) strength
  
• c) core
  

SET-UP

• 3 Workouts
  
• 1 cardio, 1 strength, 1 core
  
• Cardio workout x 1 round
  
• Strength & Core x 2 rounds
  
  TIMINGS
  
  
  

• Cardio/Metabolic exercises 75 seconds
  
• 20 seconds rest between exercises
  
• Strength exercises 60 seconds 
  
• 20 seconds rest between exercises
  
• Core Exercises 40 seconds
  
• 20 seconds rest
  

2 mins between workouts to demo next workout


http://intervaltimer.com/timers/10100641 online timer 
28 mins
Cardio workout:

1. =  Knee to elbows 
   
2. =  Burpees
   
3. =  Skater lunges
   
4. =  In/out squat jumps 
   

Strength:

1. = Goblet squat 
   
2. = Press ups
   
3. = Deadlift to upright row
   
4. = Reverse Lunge rotation 
   

Core:

1. = Russian twist 
   
2. = Low plank
   
3. = Ab Scissors 
   
4. = Plank sit back 
   

Saturday 3rd of April Focus 6 ABS

TYPE: 1 Workout, Multiple Circuits
TIME: 30 seconds x 6 exercises x 2 rounds... 90 seconds rest between circuits

 Programming notes:

• 90 seconds rest between circuits
  

1. = Glute Bridges
   
2. = Side plank hip drop R
   
3. = Side plank hip drop L
   
4. = Bear crawls 
   
5. = Knee to elbow 
   
6. = Low plank
   

http://intervaltimer.com/timers/10101842 online timer 28:30
















Saturday 3rd of April 
MINI SISTERS 3

PROGRAMMING NOTES:

• Bilateral movements
  

SET-UP

• Multiple Intervals & TABATA
  

TIMINGS

• Multiple intervals
  
• a) 60s
  
• c)  20s rest
  
• 3 rounds then move to next exercise/workout
  
• Tabata 30:10 x 4
  

workout 1: Multiple Intervals

1. = BB Front Squats 
   
2. = BB Glute bridges 
   
3. = BB Romanian Deadlifts 
   

workout 2: Tabata
TA) = Hang clean
workout 3: Multiple Intervals

1. = BB Assisted Crunches 
   
2. = BB Overhead press
   
3. = BB Tricep ext supine 
   

TIMER 29:10
http://intervaltimer.com/timers/10212626 





Monday 5th of April 
Focus 7 THIGHS

TYPE: 1 Workout, Repeated Circuits (2 different circuits)
TIME: 45 seconds x 4 exercises x 2 rounds... 90 seconds rest between circuits

 Programming notes:

• 90 seconds rest between circuits
  

1. = Goblet squat 
   
2. = Front lunge touch downs
   
3. = Squat jump 180
   
4. = Knee drives 
   

1. = Sumo Deadlift
   
2. = Burpees 
   
3. = Curtsy lunges 
   
4. = Squat hold chest press 
   

http://intervaltimer.com/timers/10101871 online timer 28:30























Tuesday 6th of April Strong Woman 15 

A Metabolism boosting workout, that includes barbell exercises to burn calories, and also strengthen and tone your muscles..

Giant Sets x 2 + a Finisher

Set Up:

Giant Sets: 3 exercises performed back to back for similar muscle groups or body parts (upper, lower, core etc)


Finisher: OTMEM 1 Exercise (start with 6 reps of each exercise, rest remaining time, add 2 reps each round.. Restart at 6 if run out of time)

Timings 
60 secs each exercise, 30 secs rest x 3
60 seconds rest between workouts

2 Exercises A+B  On the minute every Minute: 60/0 x 6
28mins
http://intervaltimer.com/timers/10095230 

Giant Set 1:

1. = Deadlift 
   
2. = Reverse lunge rotations 
   
3. = Cossack lunges
   

Giant Set 2:

1. = OH press
   
2. = Russian twist
   
3. = Push up lay down reach
   

OTMEM:

Exercise A = Goblet squat curl press
Exercise B = Tricep extensions

Wednesday 7th of April MRT

TIMED CIRCUITS #9
Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up

SET-UP

• 3 workouts 
  
• 3 Exercises
  
• Rest at end of each workout
  
• Descending Times
  
• Demo all exercises at beginning - remind as you go
  

TIMINGS (for each workout)

R1: 60/15
R2: 45/15
R3: 30/15

Rest 60 seconds between workouts

Workout 1:

1. = Goblet squat 
   
2. = Super skater jumps 
   
3. = Weighted crunches 
   

Workout 2:

1. = Deadlift to upright row
   
2. = OH press 
   
3. = Knee to elbow 
   

Workout 3:

1. = Plié squat pulses 
   
2. = Mountain climbers 
   
3. = Squat hold chest press 
   

http://intervaltimer.com/timers/10100529 
28:15






Wednesday 7th of April MINI SISTERS 5

PROGRAMMING NOTES:

• Bilateral movements
  

SET-UP

• 3 Workouts & Finisher
  

TIMINGS

• A 75 s BB
  
• B 75 s BB
  
• C 60 s Metabolic 
  
• 2 BB exercises and 1 metabolic 
  
• rest 20 s between exercises
  
• 2 rounds then move on 
  
• 60 s between WO
  
• Only change weights if needed in between WO.
  
• Tempo- 4.0-2.0 (s up and s down) 
  

WO 1

1. BB Front squat 
   
2. BB Deadlift
   
3. Renegade rows
   

WO 2

1. BB Assisted crunches 
   
2. BB Glute bridges
   
3. Lateral shuffle 
   

WO 3

1. BB Tricep extension  
   
2. BB Bent over rows 
   
3. Burpees
   

https://www.intervaltimer.com/timers/10236667-bb-triplets


Thursday 8th of April TRI BLAST 3

A triple action session combining elements of cardio, strength & core training to give your whole body a ‘blast’... you will feel energised, get stronger and whittle down your waistline all whilst burning off energy and calories…

CARDIO / STRENGTH/CORE

PROGRAMMING NOTES:

• Program as Cardio/Strength/Core/Strength/Cardio
  

SET-UP

• 2 Workouts
  
• X 2 Rounds
  

TIMINGS

1. 70
   
2. 50
   
3. 40
   
4. 50
   
5. 70
   

Rest 15 seconds between exercises, 45 seconds between rounds,  3 mins between workouts to demo 2nd workout


Workout 1:

1. =  Skater lunges 
   
2. =  Deadlifts
   
3. =  Reverse crunch
   
4. =  Squat curl press
   
5. =  Standing climbers 
   

Workout 2

1. =  Thrusters 
   
2. =  Floor chest press 
   
3. =  Oblique cycling
   
4. =  Curtsy lunges 
   
5. =  Squat punches 
   

http://intervaltimer.com/timers/10100687 Online timer 27:40 mins

Friday 9th of April STRONG WOMAN #7 +

A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here)

SET-UP

• 3 Workouts
  
• 3 exercises per workout
  
• Slow, Med, Fast
  

TIMINGS

• a) 40s SLow
  
• b) 40s Med
  
• c) 40s Fast
  
• d) 20s rest everyone
  
• 4 rounds then change workout
  

http://intervaltimer.com/timers/10095100 28 mins 
28MINS
Workout 1: 

1. = Goblet squat 
   
2. = OH press 
   
3. = Deadlift to upright row
   

Workout 2:

1. = Crunch legs elevated 
   
2. = Press up lay down reach 
   
3. = Tricep extensions 
   

Workout 3:

1. = Russian twists
   
2. = Reverse lunge rotations
   
3. = Squat hold chest press 
   

Friday 9th of April Mini Sisters 6 

PROGRAMMING NOTES:

SET-UP

• 2 Workout 3 exercises 
  
• Multiple intervals (3) 
  
• Finisher Tabata 20:10x 6
  

TIMINGS

•  60 s per exercise, 20 s rest in between each interval, 30s rest in between exercises 
  
• 3 intervals per exercise then move on 
  
• 2 mins between WO, change weights here if needed
  
• Tempo 2.0-2.0 (seconds up and seconds down) 
  

1. BB Back squats 
   
2. BB Romanian Deadlift 
   
3. BB Glute bridges
   

1. BB Upright row 
   
2. BB OH press 
   
3. BB Bicep curls
   

Tabata: Thrusters 


TIMER 28:50

http://intervaltimer.com/timers/10282449 




Saturday 10th of April BODY-HIIT #5

WAVE INTERVALS

PROGRAMMING NOTES:

• use bodyweight exercises 
  
• can also use single KB per person
  

SET-UP

• Team-HiiT format 
  
• Everyone working individually - same workout - on turf
  
• quad-sets (4 exercises each)
  
• A-B-C-D-rest
  
• 6 rounds 
  
• 2 workouts per sessions
  

TIMINGS 

• Exercise 1 = 25s
  
• Exercise 2 = 25s
  
• Exercise 3 = 25s
  
• Exercise 4 = 25s
  
• Rest = 35s
  

 http://intervaltimer.com/timers/10106174 12m55s *NOTE: this is for ONE workout, please restart with ↺ arrow after demos for W2* 
Workout 1

1. = Lateral shuffle
   
2. = Burpee 
   
3. = Knee drives 
   
4. = Plank starjumps 
   

Workout 2

1. = Squat jump 180
   
2. = High knees 
   
3. = Plank knee taps
   
4. = Squat punches 
   

Saturday 10th of April Mini Sisters 7

PROGRAMMING NOTES:

• Beginning with big lower muscle groups in WO1 to Upper body in WO2 
  
• TABATAS either bodyweight or with light weight  BB
  

SET-UP

• 2 Workouts 3 exercises 
  
• 2 Tabatas. One in between the WO´s and one in the end
  

TIMINGS

• 75 s per exercise, 20 s rest in between each exercise 
  
• 2 rounds then move on to TABATA
  
• 75 seconds between TABATA (20:10x8) and WO 2
  
• During WO, Tempo 4.0-2.0
  
• Change weights between Tabata 1 and WO 2 (75 s rest)
  

A) BB Reverse lunges 
B) BB Sumo Deadlift 
C) BB Front squat 
TABATA: Burpees 
A) BB OH press 
B) BB Dead rows 
C) BB Tricep extension 
TABATA: Clean and press BB



28:15
https://www.intervaltimer.com/timers/10281753-custom-timer


Sunday 11th of April MRT
TURBULENCE TRAINING #10


CARDIO / STRENGTH/CORE
PROGRAMMING NOTES:

• bilateral movements
  
• program exercises as:
  
• a) cardio/metabolic
  
• b) strength & Core 
  

SET-UP

• 2 Workouts
  
• 1 cardio, 1 strength & core
  
• Cardio workout x 3 Rounds
  
• Strength & Core x 3 Rounds
  
  TIMINGs
  

1. 60s
   
2. 60s
   
3. 60s
   
4. 60s
   

Rest 30 s 
X 3
2-3 mins between workouts to demo next workout
http://intervaltimer.com/timers/10100654 online timer 
13 mins  Reset Timer for 2nd Workout
Cardio workout:

1. =  In/Out squat jumps
   
2. =  Side to side hop
   
3. = Mountain climbers 
   
4. = Front lunge touch downs
   

Strength/Core

1. = Ab scissors
   
2. = Goblet squat
   
3. = Low plank
   
4. = Deadlift to upright row
   

Monday 12th of April STRONG WOMAN #1
A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here)...

PROGRAMMING NOTES:

• bilateral movements
  

SET-UP

• 3 Workouts
  
• 3 exercises per workout
  

TIMINGS

• a) 40s
  
• b) 40s
  
• c) 40s
  
• d) 20s rest everyone
  
• 4 rounds then move to next zone
  
• Keep clock running between 'zones'
  

28MINS  http://intervaltimer.com/timers/10094949 28mins
Workout 1:

1. = Deadlifts 
   
2. = Squat hold chest press
   
3. = Low plank
   

Workout 2:

1. = Goblet squat curl and press 
   
2. = Core hold 
   
3. = Upright row
   

Workout 3:

1. = Press ups
   
2. = Oblique cycling 
   
3. = OH press 
   

Monday 12th of April MINI SISTERS 1



SET-UP

• 3 'workouts
  
• 2 exercises per workout 
  

TIMINGS

• a) 75s
  
• b) 75s
  
• c)  25s rest everyone
  
• 3 rounds then move to next workout
  
• Change weights if needed between WO
  
• Tempo 4.0-2.0
  

workout 1:

1. = BB Sumo DL
   
2. = BB Back squats 
   

workout 2:

1. = BB Split jerks 
   
2. = BB Assisted Crunches
   

workout 3:

1. = BB Dead row 
   
2. = BB Tricep ext 
   

Timer 28mins
http://intervaltimer.com/timers/10212726 





Tuesday 13th of April  MRT

TIMED CIRCUITS #8
Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up

SET-UP

• 1 workouts 
  
• 7 Exercises
  
• Rest at end of each round
  
• Escalating Times
  

TIMINGS (for each workout)

R1: 40s
R2: 50s
R3: 60s
R4: 70s
Rest 60 seconds between rounds

Workout 1:

1. = Curtsy lunges
   
2. = Thrusters 
   
3. = Push up lay down reach
   
4. = Super skater jumps
   
5. = Russian twists 
   
6. = Goblet squat 
   
7. = Knee to elbow 
   

http://intervaltimer.com/timers/10100517 

28:40 mins





Wednesday 14th of April TURBULENCE TRAINING #7 (twice per 12 weeks)

TT CIRCUITS

PROGRAMMING NOTES:

• strength based movements for all stations
  
• metcon style movement in-between
  

SET-UP

• 4 stations
  
• 1 exercise per station
  
• everyone does the same 'cardio/metabolic/ exercise between stations
  
• 2 full rounds
  
• 2 workouts per session
  

TIMINGS

• 70s work, 
  
• 20secs metcon (by everyone)
  
• no rest between stations 
  

WO 1

1. Renegade rows 
   
2. Cossack lunges 
   
3. Side plank (R1 R, R2 L) 
   
4. Floor chest press 
   

Metcon: Squat raises 

WO 2

1. Deadlift to upright row
   
2. Plie squat pulses
   
3. Plank starjump
   
4. Tricep extension
   

Metcon: Skater lunges 

http://intervaltimer.com/timers/10251964 
12mins *NOTE: this is for ONE workout, please restart with ↻ arrow after demo for W2*

Wednesday 14th of April Mini Sisters 2



SET-UP

• 4 'workouts
  
• 2 Couplets & 2 OTMEMs
  

TIMINGS

• Couplets
  
• a) 60s
  
• b) 60s
  
• c)  25s rest everyone
  
• 3 rounds then move to next workout
  
• OTMEM
  
• 12 reps (+2) each minute for Xmins (rest remaining time - restart at 12 if run out of time on a round)
  
• Tempo: 4.0-2.0 (during WO not OTMEM) 
  
• Remind members to try and position the bar in a corner or a against a wall in the Kneeling landmine press 
  

workout 1: Couplet 1 (A = BB, B = BW)

1. =  BB Deadlift 
   
2. = BB Front lunge 
   

workout 2: OTMEM 1

1. = BB Floor chest press 
   

workout 3: Couplet 2 (A = BB, B = BW)

1. = BB Thrusters
   
2. = BB Kneeling landmine press 
   

workout 4: OTMEM 2

1. = BB Clean and press 
   

TIMER 28:20
http://intervaltimer.com/timers/10212679 




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