Health & Wellness Blog

Program of the Month – February


February Program of the Month is all about weight training to get you lean!

This program of the month is focusing on training to lower your body fat and achieve your ultimate body composition. The program consists of 3 different days which are resistance training focused.

With fat loss in mind, the exercise selection should increase your resting metabolic rate and there is no better way to do this than with weight training. Promoting muscle growth will increase your daily caloric expenditure, causing you to burn more fat.


What will be involved?

In this program there are 2 x full body strength sessions with descending reps on most exercises. What this means, is that for each set where the reps are lowered you will increase the weight. You should be lifting a weight that you find challenging to complete for the selected rep range. Complete each exercise for 3-4 sets (as defined) and keep your rest period short (60 seconds maximum between supersets).

Day 3 is a strength circuit with 5 different exercises to be done in succession. These exercises will have a 40 seconds working time and 20 seconds rest time in between each exercise. At the end of the circuit, rest for 2 minutes and then repeat another round. When doing AMRAP it is important that you do not get ‘lazy’ and remember to be mindful of your form. You will need a timer or stopwatch for this workout.


Example Training Week:


This is an example of a recommended 5-day training week. For the best results it is important that you are getting in the gym a minimum of 4 times per week and also paying attention to your body’s recovery and implementing restoration protocols.



Complete 1 of each weight session + 1 strength circuit per week. Focus on lifting with the correct technique on all exercises and challenging yourself with the heaviest weight you can lift for the said number of reps.

**AMRAP – As many reps as possible

For progressions and variations of exercises please contact me.


By Performance Coach Sarah Upton

0421 396 465


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