EXERCISE Stage 2 of our 5 step formula on how our clients lose their first 5kg?

You didn’t think you would get away without a stage covering exercise, did you?

 I’m sure you’ve been a little confused over the years. Is cardio necessary, are weights

going to make you big, should I be training every day? There is so much out there,

and very often people are doing the wrong type of training for their goal.


You’re here because you want to change your body shape right? You want to lose

body fat, build some muscle, and look in mirror and like what you see?

If you answered yes to these, then this is the format that you need to be following.

We have been coaching clients for over 5 years, and we are known for the level of

results that we achieve. Not only that, but our clients find the process that we teach

them to be sustainable. This is why we see our client’s months and years down the

line, and they’re still in shape and loving their new body.



The answer for anyone trying to change their body shape is muscle building. Now

before you run a mile, I didn’t say bodybuilding. Your primary goal when you’re

trying to change your body shape, should be adding muscle to your frame. Muscle

not only gives you better shape (which improves everyone’s self-confidence), it will

use more energy (which equals fat loss), and it also improves your posture (reduces

injuries).To add muscle to your body, you do need to lift weights.



We have written out 3 programmes for you (bases on 3 different goals) to follow across your first 3 weeks. Pick one of these programme that base on your goal and stick with it for at least 4 weeks. Trust us when we say this, you will keep making progress on this for at least 6 – 8 weeks if you work hard.

Goal: Build strength and muscle mass


Full Body Workout

A: Barbell Squat – 3 sets of 10 reps (60 secs rest after set)

SUPERSET (60 sec rest after each superset)


B1: Dumbbell Step-Up – 3 sets of 10 reps


B2: Barbell Glute Bridge – 3 sets of 10 reps


C1: Barbell Bench Press – 3 sets of 10 reps


C2: Dumbbell Tate Press – 3 sets of 10 reps


D1: T-Bar Row – 3 sets of 10 reps


D2: Dumbbell Curl – 3 sets of 10 reps


E1: Barbell Overhead Press – 3 sets of 10 reps


E2: Dumbbell Lateral Raise – 3 sets of 10 reps


F1: Butterfly Sit-Ups – 3 sets of 20 reps


F2: Plank – 60 Seconds


Goal: Burn fat and boost endurance


Cardio Workout


A1: 400 m2 Rowing

A2: 10 Burpees


60 Seconds Rest

Repeat for 7 Rounds


Take 3 Minutes recovery before B Work Out


Norwegian 4 x 4 HIIT Protocol

4 Minute Treadmill Run at 85-95% Max Heart Rate

3 Minute Rest

Repeat for 4 Rounds


Goal: Relax the mind and repair the body

Low-Intensity Recovery Session

A.      Primary Work Out


Total-body foam roll

Dynamic Stretch Routine – do 2 sets of 15 reps of the following exercises:

1.       T-Spine Rotation

2.       Plank Walkouts

3.       Lunge Torso Twists

4.       March & Reach

 YOGA Flow Sequence

Do 3 minutes each of the following exercises, resting for 60 seconds before progressing to the next movement:

Crab Flip

Beast Reach

Bear Crawl

B.      Secondary Workout

20 Minute low-intensity treadmill run at 60-70% max heart rate