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.
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
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
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!
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
Welcome to SPC Online.
Our facility is slowly reopening in line with the recommended government guidelines regarding Covid-19 in the workplace.
SPC are committed to the continued health and wellbeing of our members and are currently offering limited personal training services using our outside facility only whilst all group training sessions remain online.