Workout guide
See our general guide to fitness training and workouts to get the most from your training whilst staying injury free.
Warm up
Prior to exercise, make sure you warm up thoroughly to protect against injury and prepare yourself for the workout. Warm up for 8 to 10 minutes trying to include some similar movements that make up the workout and keep the intensity low to moderate without leaving you fatigued. Before starting the main workout, include some light stretching to prepare the muscles and release tightness.
- Stop if you feel any pain or dizziness
- Ensure that you wear exercise footwear that gives good support and cushioning.
- Keep breathing and don't hold your breath!
- Workout to the point of fatigue but not failure
- Remember to work both sides of your body equally and train all major muscle groups.
- Rest for about 30 seconds between exercises depending on fitness level.
Resistance training guide
When training with additional resistance make sure that you:
- Perform each repetition in a slow and controlled manner.
- Breath out on the exertion portion of the movement.
- Use full range of motion but stay well within your joint's natural and comfortable range.
- Aim for around 4 seconds per repetition i.e. 2 seconds to lift the weight and 2 seconds to lower it.
- Work up to 10 to 20 repetitions before increasing the difficulty. You can make an exercise harder by adding more weight or moving more slowly.
Workout tips
What makes a good workout...
- Against the clock
- Keeps you focused and maintains momentum
- Varied, testing multiple skills
- Develops well-rounded, total fitness and avoids plateaus
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Objective / target driven
- Fitness plans encourage continuous progress, high motivation and incremental development
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Intense and challenging
- Ensures skills are tested and forced to adapt
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Safe and controlled
- Keeps you injury free to train another day
