Join now & train in minutes with the Jetts NZ app.
Session 1 (Once a week)
# | Exercise | Reps | Sets | Rest |
A1 | DB Bench Press | 10 | 3 | 10s |
A2 | Single Arm DB Row (Each Side) | 10 | 3 | 90s |
B1 | BB Back Squat | 10 | 3 | 10s |
B2 | Push Ups | MAX | 3 | 90s |
C1 | Chin Ups (Underhand Grip) | 10 | 3 | 10s |
C2 | DB Walking Lunges (Each Side) | 10 | 3 | 90s |
Session 2 (Once a week)
# | Exercise | Reps | Sets | Rest |
A1 | BB RDL's | 10 | 3 | 10s |
A2 | Lying Inverted Row (Bent Knees) | 10 | 3 | 90s |
B1 | Straight Arm Pushdowns | 10 | 3 | 10s |
B2 | DB Floor Chest Press | 10 | 3 | 90s |
C1 | DB Incline Bench Press | 10 | 3 | 10s |
C2 | Hip Thrust | 10 | 3 | 90s |
Session 3 (Once a week)
# | Exercise | Reps | Sets | Rest |
A1 | Bulgarian Split Lunges (Each Leg) | 10 | 3 | 10s |
A2 | Seated DB Shoulder Press | 10 | 3 | 90s |
B1 | DB Renegade Row | 10 | 3 | 10s |
B2 | Swiss Ball Knee Tucks | 10 | 3 | 90s |
C1 | Pull Ups (Overhand Wide Grip) | 10 | 3 | 10s |
C2 | Single Leg DB RDL's | 10 | 3 | 90s |
Cardio — Optional (At end of workout, pick one or more)
# | Exercise | Duration/Reps | Sets | Rest |
1 | Row (Intervals) | 60s | 6 | 60s |
2 | Cycle (Intervals) | 60s | 6 | 60s |
3 | Burpees | 100 reps | For time | — |
4 | Treadmill Run | 15 mins | 1 | — |
5 | Treadmill Run | 5km | 1 | — |
6 | X-Trainer | 15 mins | 1 | — |