SHEA JOZANA

Coach | Blogger | Artist

For one-to-one personal training please book an initial consultation with me at Matt Roberts' Mayfair club.

The Routine

For those who can't get personal training I've put together this free, entry level routine (click here for something more advanced). It's ideal if you're time short, don't have access to a gym or simply need to add some structure to your workouts. For personalised programs with periodisation and online support please contact me by email.

info@sjtraining.co.uk

A few points about the routine:

  • Both of the upper body workouts can be done either at a gym or your local park if it has calisthenics bars.
  • Warm ups will require 3 pieces of kit that can be found at most gyms but you may want to get your own if you're training at home or the park. They include a foam roller, hockey/lacrosse ball and resistance band.
  • This routine is based on my own training and lifestyle, there's nothing included that I don't do or haven't done myself.

Day 1 - Upper Body Calisthenics

The Warm Up

- If you're going to run to the park check out this runner's warm up.

- Use this warm up for the upper body if you're at home or the park.

- This is another great upper body warm up that you can do at the gym.

The Workout

- The intensity of the workout can be adjusted by adding an extra set, doing more reps, doing less reps with a slower tempo or by introducing a weighted vest.

- Check out these images of me doing the exercises for reference.

- If you can't do full bodyweight pull ups use a resistance band as demonstrated in this video.

Complete 4 of this superset - perform the first exercise followed immediately by the second (that's one set) then rest for 45 seconds to 1 minute and repeat.

A1 Press ups - 15 to 20 reps

A2 Pull ups (overhand/pronated grip) - 10 reps

Complete 4 of this next superset with the same rest periods as above.

B1 Tricep press ups (elbows tucked in) - 10 to 15 reps

B2 Bodyweight rows - 10 to 15 reps

The Finisher

Finish with tabata - select at least two exercises, choose compound movements or plyometrics depending on your fitness level (it needs to be intense).

- Learn more about tabata here.

- You can use this app as a timer.

(If high intensity training isn't your thing you could finish with a run instead.)

Day 2 - Upper body Calisthenics

The Warm Up (same as DAY 1)

The Workout

- The intensity of the workout can be adjusted by adding an extra set, doing more reps, doing less reps with a slower tempo or by introducing a weighted vest.

- Check out these images of me doing the exercises for reference.

- If you can't do full bodyweight chin ups use a resistance band as demonstrated in this video.

Complete 4 of this superset - perform the first exercise followed immediately by the second (that's one set) then rest for 45 seconds to 1 minute and repeat.

A1 Press ups - 15 to 20 reps

A2 Chin ups (underhand/supinated grip) - 10 to 15 reps

Complete 4 of this next superset with the same rest periods as above.

B1 Tricep dips (limit the depth to protect your shoulders) - 10 reps

B2 Bodyweight rows - 10 to 15 reps

The Finisher (same as DAY 1)

Day 3 - Compound Lifting

The Warm Up

- This is an excellent lower body mobility/flexibility drill, perfect for preparing to do compound lifts such as squats or deadlifts.

The Workout

- There are many benefits of compound lifting including increased strength, muscle mass and bone density.

- I recommend progressing very slowly with the load until you're sure you've got the technique right. Don't worry too much about one rep maxes and super heavy lifting unless you're experienced or receiving proper guidance, focus on perfecting your form and increase the load weekly until challenging. If you are lifting heavy be sure to take a deload week here and there (lighten the load to allow recovery).

- I've selected the deadlift because it doesn't require a spotter unlike squatting, but if you've got a training partner and either of you know what you're doing you could focus on squats instead or alternate them. Watch this video for some squat coaching cues.

Deadlifts - complete 4 sets of 8 reps, watch this deadlift technique video first.

(If you don't have access to a gym or the necessary equipment just do tabata!)

The Finisher (same as DAY 1)

I recommend doing at least one high intensity finisher per week so if you ran on the first two days instead, give it a go on DAY 3!

Additional Components

Meditation & Mindfulness

- I'm a big advocate of meditation and mindfulness, they are proven to reduce stress both physically and mentally.

- I recommend dedicating at least 15 minutes per day to meditation and mindfulness, check out this cool little app to get you started.

- If you struggle to concentrate during sitting meditation you could try going to a Yoga or QiGong class to explore a more physical meditation practice.

Disclaimer

I accept no responsibility for any injuries sustained while following this routine and recommend that anyone considering exercise should first consult a physician.