OUR GIFT TO YOU

30 Minute Lean Muscle Workout

30 MINUTE LEAN MUSCLEWORKOUT

EXERCISE EXERCISE TIPS REPS SETSREST IN

SEC-ONDS

A1: Barbell Squat

• Keep your chest up and squeeze your upper back together during the movement.

• Control the movement on the way down and then power up, keeping every muscle in the body

locked tight on the way up.

15,12,10,8,6 Warm up + 5 sets 0

A2: Barbell Romanian Deadlift • Keep your chest up and squeeze your upper back

together during the movement.

• Ensure there is a slight bend through the knees.

• As you bend over keep your spine neutral, focusing tension through hamstrings.

• Feel the stretch on the way down and then add more tension to the hamstrings as you pull the

bar back up.

15,12,10,8,6 Warm up + 5 sets 60

B1: Cable Fly • Keep your chest up and squeeze your upper

back together.

• Ensure arms have a 15-degree bend.

• Feel your chest stretch as you open your arms then contract the chest as you bring your arms

forward in a half moon shape

15 5 0

As a guide, any letters that are paired mean that you do these exercises together – for example exercise A1 follows on with A2. You must do these exercises after one another for 5 sets with 60 seconds rest after completing both exercises. Repeat process for 5 sets with the required reps.

30 Minute Lean Muscle Workout

B2: Cable Pull Over

• Keep a neutral spine as you stretch (imagine reaching forward).

• Add tension to your latissimus dorsi and pull the cable down like you are swimming.

15 5 60

C1: Barbell Push Press • Position your hands on the bar just outside shoulder width.

• Then position your feet just outside shoulder width.

• Use a small bend through the hips and knees to help drive the bar upwards.

• Keep core and shoulders tight at the top and then release back down.

15,12,10,8,6 5 0

C1: Neutral Grip Chin ups• Start in a full stretch position with hands above your head (imagine trying to pull up

through the roof).

• Chin ups are very hard and take time to master, if you can’t do a chin up just yet try jumping up in line with the bar and lowering your body at a

controlled pace for 10–30 seconds. This will help you gain plenty of upper back strength.

15,12,10,8,6 5 90

D1: Burpee Chin ups (finisher) • Start by getting in a push up positon and lower

yourself keeping elbows out at a 45-degree angle.

• Jump or step your feet forward into a crouch, then push up into a jump reaching as high as you can. Point your toes down for a nice soft landing.

• Repeat these movements together, at a fast pace.

10 4 30