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Build Muscle. Burn Fat.

It really is that simple. This 6 week plan is suitable for individuals looking to get into great shape for the summer, but have limited time, equipment or even access to a gym to spend training.

At SPC, our members of our group training programme are gearing up for the launch of our summer phase starting beginning of July. They will be put through their paces in a similar manner, using all the fantastic equipment SPC has to offer.

For those of you who can’t get to a gym or want to start something now before joining our group training programme, give this a try.

Suitable for beginners, intermediates or advanced trainees

 You should be in a calorie surplus to get the most out of this to build muscle and a deficit to lose fat

 Make sure you are able to perform every movement correctly or regress it

 Once you have become accomplished with the movement, try adding a weighted vest to increase the intensity

 Don’t go to failure on anything, leave a few reps in the tank

 Progressive overload is done through reps and weight

 Warm up properly before every workout

 Perform a de-load week once you have completed the 6 weeks

 Align your calories to your goal

The programme designed is 3 full-body workouts, it is high frequency as you will be hitting all your major body parts 3 times a week, and it has enough volume and intensity for body composition changes, should you accompany your workouts with an appropriate nutritional plan.  NB: Members of SPC will now have the use of our online APP which will enable you to follow a nutritional programme.

Day 1

Alternating Lateral Bodyweight Lunges 4 x 20 reps | 60s rest

Wide Stance Bodyweight Squats 4 x 20 reps | 60s rest

Straight Leg Bodyweight Kickbacks 4 x 15 reps | 60s rest

Sky Divers 4 x 15 reps | 60s rest

Prisoner Squat Jumps 4 x 20 reps | 60s rest

Crunches 4 x 20 reps | 60s rest

Side Jackknife 4 x 15 reps/per side | 60s rest

Oblique Twists 4 x 20 reps/per side | 60s rest

Day 2

Bodyweight Burpees 4 x 15 reps | 90s rest

Press Ups (on knees if required) 4 x 15 reps | 60s rest

Jumping Bodyweight Lunges 4 x 15 reps/per side | 60s rest

Close Grip Press Ups 4 x 10 reps | 60s rest

Bodyweight Squats 4 x 20 reps | 60s rest

Plank 4 x 30-60s | 60s rest 

Day 3

Star Jumps 4 x 45s | 45s rest

High Knees 4 x 45s | 45s rest

Bodyweight Squat Jumps 4 x 45s | 45s rest

Mountain Climbers 4 x 45s | 45s rest

Press Up and Twist 4 x 45s | 45s rest

Squat Thrusts 4 x 45s | 45s rest

Lying Leg Raises 4 x 45s | 45s rest

 Aim to either increase the reps by 5 every other week, reduce the rest by 10s or increase the length of exercise duration by 10s

 Keep track of your nutrition plan

 Ensure you focus on quality of technique at all times – do not sacrifice your form for more reps!

Click here for all videos of the exercises

What next?

Speak to us about joining our Group Training Programme which reloads in July

Become one of our Personal Training members and receive detailed nutrition and training plans specific to YOU

Enquire now