Join now & train in minutes with the Jetts NZ app.
Workout Plans
Session 1 (Once a week)
# | Exercise | Reps | Sets | Rest |
A1 | DB Goblet Squat | 10 | 3 | 10s |
A2 | Seated DB Side Raises | 10 | 3 | 90s |
B1 | Lunges (Each Leg) | 10 | 3 | 10s |
B2 | Push Ups | MAX | 3 | 90s |
C1 | Plank (30–40 seconds) | 10 | 3 | 10s |
C2 | Tricep Bench Dips (Knees Bent) | 10 | 3 | 90s |
Session 2 (Once a week)
# | Exercise | Reps | Sets | Rest |
A1 | Leg Press | 10 | 3 | 10s |
A2 | Bicep Curl & Press | 10 | 3 | 90s |
B1 | Seated Row | 10 | 3 | 10s |
B2 | Heel Taps | 10 | 3 | 90s |
C1 | Lat Pulldowns | 10 | 3 | 10s |
C2 | Plank (30–40 seconds) | 10 | 3 | 90s |
Session 3 (Once a week)
# | Exercise | Reps | Sets | Rest |
A1 | Leg Extensions | 10 | 3 | 10s |
A2 | Standing DB Shoulder Press | 10 | 3 | 90s |
B1 | Seated Row | 10 | 3 | 10s |
B2 | Push Ups | 10 | 3 | 90s |
C1 | Seated Hamstring Curls | 10 | 3 | 10s |
C2 | Side Plank (20 seconds each side) | 10 | 3 | 90s |
Cardio — Optional (At end of workout, pick one or more)
# | Exercise | Duration/Reps | Sets | Rest |
1 | Row | 10 mins | 1 | — |
2 | Cycle | 20 mins | 1 | — |
3 | Burpees | 100 reps | For time | — |
4 | Treadmill Run (Intervals) | 30s | 8 | 30s |
5 | Treadmill Run | 5km | 1 | — |
6 | X-Trainer | 15 mins | 1 | — |