MX SCULPT

PHASE ONE

Length of training phase: 4 to 8 weeks

MX SCULPT

PHASE ONE

4 to 8 weeks

Welcome to MX Sculpt

WELCOME TO MX SCULPT

MX Sculpt is the fourth, and most advanced, workout in the MX world. I designed it for the gym. I get it — gyms can be intimidating places, but I think they’re mainly intimidating when you’re not ‘gym-confident’. Once you know what you’re doing, why you’re doing it and how to do it properly, the whole experience changes. MX Sculpt is a full-body fitness, toning, strengthening, fat-burning and athletic programme designed not only to give you a fabulous-looking and functioning body, but also to give you buckets full of confidence. You will learn what to do, how to do it and, importantly, why you’re doing it.

When I talk about MX aesthetics, we’re striving for long, lean muscles and an athletic body that looks as though it can actually do something. The four-phase programme is directly based on the kind of gym work I’ve done with clients preparing for Vogue cover shoots, national beauty pageants, the Met Gala, Fashion Week and major international campaigns. Some of the exercises will be familiar to you, some are my variations of common strength and cardio exercises that better suit the aesthetic we want and the fitness we need, and others may be completely new to you. As always with MX, work hard, follow the instructions, be patient with yourself and enjoy the journey.

Dan Roberts coaching strength training in the gym

Where MX workouts come from

When I develop a new MX workout, I’m often inspired, consciously or otherwise, by the clients I’m working with at the time. That’s really how MX has always evolved. The very first PDF version of MX was influenced by the work I was doing with Australian catwalk model Steph Carta. By the time we filmed MX Urban, aside from the many clients who actually appeared in the cast — in particular Emma Walsh and Kailah Ng — the work I was doing with private clients (such as Amber Anderson for her 2011 Kenzo perfume campaign) found its way, in one form or another, into the programme.

Early MX training archive

When I first started developing MX Sahara, I was training model Georgia May Jagger and Parisian It girl Ilona Smet both pretty much daily, so naturally some of the work I was doing with them helped inspire the programme too. Several years later, MX Swing and, in particular, this programme — MX Sculpt — were directly influenced by my work with models Dasha Angelova and Fran Summers: the exercise progressions I was using, how I was loading them, the training volume and what I was learning from seeing how their bodies responded. This was especially true of my work with Fran around her many brand campaigns, including being the face of Givenchy in 2026.

MX Sahara coaching session on a rooftop

I mention all of this because I think it’s an important distinction. I don’t sit at a desk and think, what exercises could I put together and call a model workout? MX has always developed the other way around. I coach people, I learn, I experiment, I see what works and, eventually, some of that work finds its way into MX.

How to use MX Sculpt

MX Sculpt has four difficulty levels and, particularly during Phase 1, I strongly suggest you choose ONE and stick with it. You are always welcome to use this, or indeed any MX programme, however you want — I’m certainly not going to turn up at your gym and tell you off — but if you want to get the most from the programme, doing it as designed will serve you better. There is a reason for the progression. It will help you maximise your results, learn the exercises properly and reduce the likelihood of overuse injuries from doing too much too soon.

The four MX Sculpt levels very crudely represent the career progression of a supermodel. I say very crudely because this isn’t intended to be a serious lesson on the fashion industry, but after working with models for so many years it seemed a much more interesting way of describing training levels than Beginner, Intermediate, Advanced and Very Advanced. And, actually, the analogy works rather well.

NEW FACE

When you first get signed to a modelling agency and you’re completely new to the industry, you’re known as a ‘New Face’. That’s where everybody starts, and that’s where our first level starts too. New Face is for those of you who have never really trained with weights before, have very little gym experience, or simply don’t yet feel particularly confident around all this equipment. There is absolutely no shame in being a New Face. Kate Moss was once a New Face. Gisele Bündchen was a New Face. More recent powerhouses such as Anok Yai and Bella Hadid were New Faces before anybody knew what they would become. You have to be a New Face before you can amount to anything!

So don’t rush this level because you think choosing something more difficult somehow makes you better. It doesn’t. Learn the movements, get comfortable picking up weights, understand what good technique feels like and give your body a chance to adapt. That’s precisely what New Face is there for.

COVER GIRL

Getting on the cover of a magazine is a big deal. Models generally don’t get paid for editorial work, which probably sounds slightly bonkers from the outside, but a great editorial can do wonders for someone’s exposure and a major cover can signify that things are beginning to get really interesting. I’ve trained six different clients specifically for Vogue covers over the years and a few of them have subsequently done so many covers they can’t even remember exactly how many. I always remind them that it’s still a big deal. Thousands of aspiring models would love to be in that position and becoming a genuine cover model is rare.

Cover Girl difficulty is therefore for those of you who have already done your time in the gym. No, you’re probably not quite where you want to be yet — none of us ever are — but you’re doing good things. You know your barbells from your dumbbells, you understand the basic lifts, you can spot good form and bad form and you probably have opinions on HYROX, CrossFit and F45. You’re not an expert, but you know your stuff. Traditionally, this would be called Intermediate. But that’s a far too boring title for MX.

CAMPAIGN GIRL

This is where things get really serious. Getting a major campaign means becoming the face of a brand and, when one of my clients gets one, we work very hard. Campaign contracts can last a year and may involve television, runway shows and lots and lots of photoshoots. The right campaign can also be genuinely life-changing financially. The first model I trained specifically around a major campaign was Amber Anderson for her Kenzo fragrance campaign, around fifteen years ago. More recently I’ve worked with Fran Summers around campaigns including Givenchy in 2026. These aren’t little jobs, and being what other models call a ‘Campaign Girl’ is very hard.

Only a tiny percentage of working models ever get the really big campaigns. Fashion Week is often used as a calling card to get them, which is one reason agencies and models can become so incredibly focused on those few weeks of the year. You need experience, resilience and serious talent to get to that point. You don’t get signed as a New Face on Monday and become the face of a major international brand on Tuesday, and MX Sculpt works in much the same way. You don’t simply decide that Campaign Girl sounds cooler and start there. You work your way through the stages, you build experience, strength and technique and, when your body is ready for considerably harder work, you progress.

In other words, you have to earn the right. Campaign Girl is a very hard level of MX Sculpt, and that’s deliberate. Becoming a Campaign Girl was never meant to be easy either.

SUPERMODEL

And finally, the ultimate prize. I’ve been fortunate enough to work with a handful of bona fide supermodels over the years and Supermodel level reflects the kinds of exercise choices, sets, reps and training demands I use when working with clients at that level. This isn’t simply the same workout with heavier dumbbells. The exercises become more demanding, the volume increases and I expect more from you — more strength, better control, better technique, greater work capacity and, crucially, a body that has already adapted to this kind of training.

Nobody becomes a supermodel overnight and nobody should start MX Sculpt at Supermodel difficulty simply because they like the sound of it. Again, you have to earn the right to train at this level. Work through the programme, learn the movements, build your strength, give your body time to adapt and don’t be in a ridiculous hurry to prove anything. Training harder only works when you’re ready to train harder.

Then, when you really are ready, welcome to Supermodel.

Phase One : Vital Stats

Where are the Technique Videos and explanations of technique and form?

For every exercise inside MX Sculpt, there is a video of Dan explaining the benefits, how to perform the movement, common issues and alternatives using different equipment. These videos are housed in his Fitness Hub, where you can comment, ask Dan questions directly, and even upload your own videos for feedback.

Progression Options

Please do the entire Phase 1 workout for 4 weeks. After this, you can progress in three ways:

  1. Repeat at the same difficulty level to help consolidate your form and build confidence.
  2. Repeat Phase One  (so for 4 more weeks) at the next difficulty level up (recommended).
  3. Move to Phase Two.

Phase One Overview:  An introduction to Strength & Conditioning training. You will use Spin bike,, Dumbbells and TRX only for targeted strength work and learn the correct terminology, techniques, and intensity for a variety of key exercises

Phase Length: This weekly routine is to be done for a minimum of 3 and a maximum of 6 weeks.

Ongoing Support:  Please upload your lifts to me in the fitness hub for friendly, personalised feedback.  The MX Sculpt technique videos are the exercise library section of the hub to help support your MX Sculpt Journey.

Support & Accountability

Pleas euse the hub. As soon as you begin,tag me in @danroberts, and I will personally support you as you progress. Every question you think of asking, please ask this; it will help you and because it’s a closed forum with other MX members, my answer will be useful to others too.

Advice: LOG INTO HUB before you get going today as you;’l lbeed acces sto watch intrsuctinal videos.

Monday | Full Body Weights

Monday's Objective

Monday's Phase 1 Playlist

Spin Bike - 12 mins

Happy Monday. This serves as an extended warm-up for your hips and a workout for your heart and lungs. The MX aesthetic means we do not want to work the quads too much, but we should not ignore them completely, or imbalances may cause knee issues over time. Please set the resistance to around 30% of maximum, akin to riding up a low hill. Complete 2 minutes at a medium pace, then 1 minute very fast (90% of your absolute best). Repeat for 4 rounds.

Dumbbell Bench Press

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Bench Hip Thrusts

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Alternating Lunges

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Flat Unilateral Row

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Skulls

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Farmers March

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Tuesday | Cardio Intervals

Monday's Objective

Monday's Phase 1 Playlist

Spin Bike - 12 mins

Happy Monday. This serves as an extended warm-up for your hips and a workout for your heart and lungs. The MX aesthetic means we do not want to work the quads too much, but we should not ignore them completely, or imbalances may cause knee issues over time. Please set the resistance to around 30% of maximum, akin to riding up a low hill. Complete 2 minutes at a medium pace, then 1 minute very fast (90% of your absolute best). Repeat for 4 rounds.

Dumbbell Bench Press

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Bench Hip Thrusts

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Alternating Lunges

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Flat Unilateral Row

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Skulls

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Farmers March

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Wednesday | Upper Body & Core

Monday's Objective

Monday's Phase 1 Playlist

Spin Bike - 12 mins

Happy Monday. This serves as an extended warm-up for your hips and a workout for your heart and lungs. The MX aesthetic means we do not want to work the quads too much, but we should not ignore them completely, or imbalances may cause knee issues over time. Please set the resistance to around 30% of maximum, akin to riding up a low hill. Complete 2 minutes at a medium pace, then 1 minute very fast (90% of your absolute best). Repeat for 4 rounds.

Dumbbell Bench Press

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Bench Hip Thrusts

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Alternating Lunges

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Flat Unilateral Row

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Skulls

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Farmers March

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Thursday | Hard Cardio

Monday's Objective

Monday's Phase 1 Playlist

Spin Bike - 12 mins

Happy Monday. This serves as an extended warm-up for your hips and a workout for your heart and lungs. The MX aesthetic means we do not want to work the quads too much, but we should not ignore them completely, or imbalances may cause knee issues over time. Please set the resistance to around 30% of maximum, akin to riding up a low hill. Complete 2 minutes at a medium pace, then 1 minute very fast (90% of your absolute best). Repeat for 4 rounds.

Dumbbell Bench Press

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Bench Hip Thrusts

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Alternating Lunges

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Flat Unilateral Row

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Skulls

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Farmers March

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Friday | Lower Body & Play

Monday's Objective

Monday's Phase 1 Playlist

Spin Bike - 12 mins

Happy Monday. This serves as an extended warm-up for your hips and a workout for your heart and lungs. The MX aesthetic means we do not want to work the quads too much, but we should not ignore them completely, or imbalances may cause knee issues over time. Please set the resistance to around 30% of maximum, akin to riding up a low hill. Complete 2 minutes at a medium pace, then 1 minute very fast (90% of your absolute best). Repeat for 4 rounds.

Dumbbell Bench Press

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Bench Hip Thrusts

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Alternating Lunges

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Flat Unilateral Row

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Skulls

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Farmers March

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Sat | Athletic Conditioning

Monday's Objective

Monday's Phase 1 Playlist

Spin Bike - 12 mins

Happy Monday. This serves as an extended warm-up for your hips and a workout for your heart and lungs. The MX aesthetic means we do not want to work the quads too much, but we should not ignore them completely, or imbalances may cause knee issues over time. Please set the resistance to around 30% of maximum, akin to riding up a low hill. Complete 2 minutes at a medium pace, then 1 minute very fast (90% of your absolute best). Repeat for 4 rounds.

Dumbbell Bench Press

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Bench Hip Thrusts

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Alternating Lunges

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Flat Unilateral Row

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Skulls

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Dumbbell Farmers March

Benefits: Strengthens & Tones: Chest, Shoulder, Triceps

Sets & Reps:

  1. New Face 2 x 5kg. 3 sets of 8 reps. 90rbs (rest between sets)
  2. Cover Girl : 2 x 8kg. 3 sets of 12 reps. 60rbs
  3. Campaign Girl:
  4. Supermodel:  2 x 10kg. 3 sets of 15 reps. Immediately after each set, do 6 bench dips. 75rbs

Top 3 tips: 

  • Maintain Five point stance
  • Breathe out as you push out
  • Keep shoulders ‘packed’ at all times.

Video tutorial in the Hub  

Sunday | Rest & Review

REST & REVIEW

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