Superhero Fitness
General FitnessThis 12 Week programme is FREE to all our gym members.
It provides you with an excellent structure that you can follow at our gym improving your all round fitness.
In week 5-7 you go through a strengthening phase to build up more strength quicker through those 3 weeks.
You will be amazed how you will develop with our programme structure by increasing your strength and conditioning with use of all our equipment.
This programme is available to purchase for non-members.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Downward dog and pigeon (SF)
1 x 1:00
A2
Iron cross (SF)
@ 0:45
A3
Mobility flow (SF)
1 x 4:00
B
Squat - Gym Ball (SHF)
3 x 12
C
DBs Romanian deadlift
3 x 12
D
Jammer arms kneeling chest press (SF)
3 x 12
E
Jammer arms row (SF)
3 x 12
F1
Air assault bike (SF)
3 x 20
F2
Rowing (SF)
@ 500
A1
Downward dog and pigeon (SF)
1 x 1:00
A2
Iron cross (SF)
@ 0:45
A3
Mobility flow (SF)
1 x 4:00
B1
Cable lat pull down (SF)
3 x 15
B2
Tricep pushdowns (SF)
3 x 15
B3
Cable biceps 21 (SF)
B4
Cable squat and row (SF)
3 x 15
C
Sumo deadlift KB (SF)
3 x 15
D
Run (treadmill) (SF)
1 x 10:00
A1
Mobility flow (SF)
1 x 4:00
A2
Iron cross (SF)
@ 0:45
A3
Downward dog and pigeon (SF)
1 x 1:00
B
Ski erg (SF)
5 x 0:00 @ 100, 200, 300, 400, 500
C1
Step ups (SF)
3 x 16
C2
Walking DB Lunges (SF)
3 x 12
C3
Squat and curl (SF)
3 x 8
D
Close grip lat pull down (SF)
3 x 12
E
Sumo deadlift high pull KB
3 x 12
F
Air assault bike (SF)
1 x 80
