MX SCULPT

PHASE ONE

Length of training phase: 4 to 8 weeks

MX SCULPT

PHASE ONE

4 to 8 weeks

Phase one : Welcome

Welcome to MX SCULPT

This is the 4th and most advanced workout in the MX world. I have designed it for the Gym. I get it – gyms can be intimidating places, but only if you are not ‘gym-confident’. This workout is a full-body fitness, toning, strengthening, fat-burning, and athletic regimen that will not only give you a fabulous-looking and functioning body… but will give you buckets full of confidence.  You will learn what to do, how to do it, and why you’re doing it.

MX aesthetics means we’re striving for long, lean muscles; the 4-phase program is directly based on the actual gym work I’ve done helping my clients prepare for Vogue cover shoots, winning national title beauty pageants, looking stunning at the Met Gala, and walking the runways of fashion week.

Some exercises you will know; others will be specific variations of common strength & cardio exercises that suit the aesthetic we want and the fitness we need… and others will be completely new to you. Work hard, follow instructions, be patient with yourself, and enjoy the journey!

 

How to use this workout 

Difficulty levels explained

MX Sculpyt has 4 difficulty levels. I strongly suggest you commit to just ONE level throughout Phase 1.   You are always elcoem to use tgis and any of MX program ant way you want.. but to get the most of each program – doing ios as designed will serve you better. (in ternms of maximising results and minimising iver use injuries)

MX Sculpt levels very crudely represent the career of a supermodel. Youfisrt get signe dto a moideliing agency and you you are totally new to the woeld of modelimg – we call thsi a ‘new face’ This is for rthos eof ytouy rhat hve never really done weight before. There is no shame in being new FACE! Kate Moss, Gisele t new gpiowerfouses such Anok Yai and Balle Haidid, where all ‘new facee before they acsenmed.

Next we have

New to Gym Training : NEW FACE

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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