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Workout Templates

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Evaleuring 3
strength
60m

11 exercises

Evaleuring 2
strength
60m

11 exercises

Elzaan Smith Machine Full Body
strength
60m

11 exercises

Elzan Smith Machine Core
strength
60m

11 exercises

Elzaan Smith Machine Shoulders & Arms
strength
60m

11 exercises

Elzaan Smith Machine Chest & Back
strength
60m

11 exercises

Elzaan Smith Machine Legs
strength
60m

11 exercises

Evaluering - 1
strength
45m

11 exercises

Evaluering - 1
strength
45m

11 exercises

Monique Day 5 - Core
strength
45m

8 exercises

Monique Day 4 - Upper Body (Back & Biceps)
strength
60m

8 exercises

Monique Day 3- Legs (Toning + Posterior Focus
strength
60m

8 exercises

Monique Day 2-Upper Body (Chest,Shoulders,Triceps)
strength
60m

8 exercises

Monique Day 1- Legs (Toning Emphasis)
strength
60m

8 exercises

Neil murphy Phase 1 Day 6 Delts+arms+hamstrings+detail
strength
60m

5 exercises

Neil Murphy Phase 1 Day 5 Chest Volume + 3D Delts
strength
60m

5 exercises

Neil Murphy Phase 1 Day 4 Back Detail + Traps + Rear Dealts
strength
60m

5 exercises

Nel Murphy Phase 1 Day 3 Hamstrings + Complete Bodybuilding Legs
strength
60m

5 exercises

Neil Murphy Phase 1 Day 2 Upper Chest +delt Mass
strength
60m

5 exercises

Neil Murphy Phase 1 Day 1 Back Width + Heavy Thickness
strength
60m

5 exercises

Jason Momoa Shoulders & Arms
strength
60m

7 exercises

Jason Momoa Shoulders & Arms
strength
60m

7 exercises

Jason Momoa Core
strength
60m

6 exercises

Jason Momoa Core
strength
60m

6 exercises

Jason Momoa Legs
strength
60m

6 exercises

Jason Momoa Back
strength
60m

7 exercises

Jason Momoa Chest
strength
60m

7 exercises

MMA
hiit
60m

1 exercises

Home Workout Day 5
strength
45m

7 exercises

Home Workout Day 4
strength
45m

7 exercises

Home Workout Day 3
strength
45m

7 exercises

Home Workout Day 2
strength
45m

7 exercises

Home Workout Day 1
strength
45m

7 exercises

--> Shoulder + Abs
strength
60m

11 exercises

--> Shoulders + Cardio
strength
60m

11 exercises

--> Biceps + Triceps
strength
60m

11 exercises

--> Abs
strength
60m

11 exercises

--> Chest & Back
strength
60m

11 exercises

--> Leg
strength
60m

11 exercises

Elzaan & Dantel Day 5
strength
60m

7 exercises

Elzaan & Dantel Day 4
strength
60m

7 exercises

Elzaan & Dantel Day 3
strength
60m

7 exercises

Elzaan & Dantel Day 2
strength
60m

7 exercises

Elzaan & Dantel Day 1
strength
60m

7 exercises

Home Workout Day 5
strength
45m

8 exercises

Home Workout Day 4
strength
45m

8 exercises

Home Workout Day 3
strength
45m

8 exercises

Home Workout Day 2
strength
45m

8 exercises

Home Workout Day 1
strength
45m

8 exercises

Frances Day 5 (-;
strength
60m

11 exercises

Frances Day 4 (-;
strength
60m

11 exercises

Frances Day 3 (-;
strength
60m

11 exercises

Frances Day 2 (-;
strength
60m

11 exercises

Frances Day 1 (-;
strength
60m

11 exercises

Sprints
strength
45m

2 exercises

:-) Full Body
strength
60m

11 exercises

:-) Shoulders & Core
strength
60m

11 exercises

:-) Legs
strength
60m

11 exercises

:-) Biceps & Triceps
strength
60m

11 exercises

:-) Chest & Back
strength
60m

11 exercises

Day 5 Full Body and Conditioning
strength
60m

11 exercises

Day 4 Shoulders & Abs
strength
60m

11 exercises

Day 3 Legs & Glutes
strength
60m

11 exercises

Day 2 Biceps & Triceps
strength
60m

11 exercises

Day 1 Chest & Back
strength
60m

11 exercises

Circuit
strength
45m

8 exercises

->ABS + Cardio
strength
60m

11 exercises

-> Full Body
strength
60m

11 exercises

-> Triceps, Biceps & Shoulders
strength
60m

11 exercises

-> Chest & Back
strength
60m

11 exercises

-> Legs :-)
strength
60m

11 exercises

-> Legs
strength
60m

11 exercises

Lana Meades Bodyweight and Recovery Exercises Day 5
strength
60m

8 exercises

Lana Meades Bodyweight and Recovery Exercises Day 4
strength
60m

8 exercises

Lana Meades Bodyweight and Recovery Exercises Day 3
strength
60m

8 exercises

Lana Meades Bodyweight and Recovery Exercises Day 2
strength
45m

8 exercises

Lana Meades Bodyweight and Recovery Exercises Day 1
strength
60m

8 exercises

Full body (conditioning and tone) (Core)
strength
60m

8 exercises

Upper Body (Back+Arms+Light shoulders) (Focus on activation + Controlled reps)
strength
60m

9 exercises

Quads and Glutes (Focus on activation + Controlled reps)
strength
60m

8 exercises

Shoulders (Focus on activation + Controlled reps)
strength
60m

8 exercises

Glutes & Hamstring (Focus on activation + Controlled reps)
strength
60m

8 exercises

Mike Mentzer Day 3
strength
45m

6 exercises

Mike Menzer Day 2
strength
45m

6 exercises

Mike Mentzer Day 1
strength
45m

6 exercises

*Full Body - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

* Arms - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

*Core & Upper body - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

*Chest & Back - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

*Legs - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

Chris Marie Friday jog
strength
45m

1 exercises

# Full Body
strength
45m

11 exercises

Bodyweight exercises Day 5
strength
50m

7 exercises

Bodyweight exercises Day 4
strength
50m

7 exercises

Bodyweight exercises Day 3
strength
50m

7 exercises

Bodyweight exercises Day 2
strength
50m

7 exercises

Bodyweight exercises Day 1
strength
50m

7 exercises

Push Pull (Heavy Weight)
strength
60m

8 exercises

Legs (Heavy Weight)
strength
60m

8 exercises

Arms (Heavy Weight
strength
60m

8 exercises

Shoulders (Heavy Weight)
strength
60m

8 exercises

Chest & Back (Heavy Weight)
strength
60m

8 exercises

Taakspan toets
strength
2m

7 exercises

Run 3.2KM
strength
18m

1 exercises

Walk Weighted 17KG 12km
strength
120m

1 exercises

Frances Day 5 - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

Frances Day 4 - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

Frances Day 3 - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

Frances Day 2 - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

Frances Day 1 - Gradually increase the weight over the 6-week period as your strength improves
strength
60m

11 exercises

Sunja Day 6 (Body Reset)
strength
45m

8 exercises

Sunja Day 5
strength
60m

11 exercises

Sunja Day 4
strength
60m

11 exercises

Sunja Day 3
strength
60m

11 exercises

Sunja Day 2
strength
60m

11 exercises

Sunja Day 1
strength
60m

11 exercises

Wilna Van Biljon Legs
strength
60m

14 exercises

Wilna Van Biljon Upperbody
strength
60m

14 exercises

# Arms (Last Reps of each exercise, till Failure)
strength
60m

11 exercises

# Legs2 (Last Reps of each exercise, till Failure)
strength
60m

11 exercises

# Back + Chest (Last Reps of each exercise, till Failure)
strength
60m

11 exercises

# Shoulders (Last Reps of each exercise, till Failure)
strength
60m

11 exercises

# Legs (Last Reps of each exercise, till Failure)
strength
60m

11 exercises

DAY 5 - Plyo Legs & Core Burnout
strength
60m

11 exercises

DAY 4 - Quads & Glutes Combo + Core
strength
60m

10 exercises

DAY 3 - Glutes Isolation & Core
strength
60m

9 exercises

DAY 2- Hamstrings & Glutes + Core
strength
60m

10 exercises

DAY 1- Quads & Core
strength
60m

9 exercises

Full Body (Wilna van Biljon) Legs
strength
60m

11 exercises

Full Body (Wilna van Biljon) Upper Body
strength
60m

11 exercises

Full Body Day 5 (first week back)
strength
60m

7 exercises

Full Body Day 4 (first week back)
strength
60m

8 exercises

Full Body Day 3 (first week back)
strength
60m

8 exercises

Full Body Day 2 (first week back)
strength
60m

7 exercises

Full Body Day 1 (first week back)
strength
60m

8 exercises

DAY 5 – FULL BODY AND CONDITIONING
strength
60m

9 exercises

DAY 4 – ACTIVE RECOVERY
strength
60m

5 exercises

DAY 3 – GLUTES & QUADS
strength
60m

9 exercises

DAY 2 – UPPER BODY
strength
45m

8 exercises

DAY 1 – GLUTES & HAMSTRINGS
strength
60m

11 exercises

Full Body (between every second exercise, weight on knee)
strength
60m

8 exercises

Arms (between every second exercise single leg raises)
strength
60m

8 exercises

Leg day (between every second exercise, leg raises)
strength
60m

8 exercises

Shoulders + Core (between every second exercise mountain climbers)
strength
60m

7 exercises

Chest and Back (between every second workout battle rop 3 x 30sec)
strength
60m

8 exercises

Run 2.5KM
cardio
13m

1 exercises

Hyrox simulation day
strength
60m

7 exercises

Hyrox engine day Option B
strength
60m

4 exercises

Hyrox engine day Option A
strength
60m

5 exercises

Walk Weighted 10KM
strength
90m

1 exercises

Walk Weighted 5KM
cardio
45m

1 exercises

# Full Body (6exercises) x3 x20 (Between every second mountain climbers x 20)
strength
60m

8 exercises

# Upper body & Core (6 exercise) x3 x20 (Between every second weight walk 60sec)
strength
60m

8 exercises

# Shoulders & arms (6 exercises) x3 x 20 (Between every second Farmers walk 40sec weighted)
strength
60m

8 exercises

# Chest & Back (6exercises) x3 x20 (Between every second Single leg raises x20)
strength
60m

8 exercises

# Legs (6 exercises) x3 x 20 (Between every second exercise “bear squats” x 20)
strength
60m

8 exercises