MOVE
WEEK 2: TURN IT UP
Now that you’ ve established a rhythm, it is time to add a little more work.
SESSION SESSION SESSION
01 02 03
Complete 25-35 minutes of cardio, including short brisk efforts. Then: 3x12 squats or sit-tostands 3 × 12 incline push-ups 3 × 40-second carries
Complete 30 minutes of steady cardio, followed by: 3 × 12 low step-ups each side 3 × 12 rows 3 × 10 hip hinges 3 × 30-second core holds
This is your first taste of intervals: 6 × 2-minute brisk efforts / 1-minute easy Then complete: 3 × 10 supported split squats or sit-to-stands 3 × 10 overhead or angled presses 3 × 40-second core holds Don’ t worry about winning your own workout. The aim is controlled progression.
WEEK 3: PUT IT TOGETHER
SESSION
Complete 4 rounds of: 3 minutes cardio 10 low step-ups each side 10 rows 10 push-ups 40-second carries 2 minutes recovery The important part here is learning to move between different exercises without completely running out of steam.
By week four, your body should be more comfortable with the increased workload.
SESSION
Complete 5 rounds: 3 minutes cardio 12 squats or sit-to-stands 12 push-ups 45-second carries 90-second recovery
03
SESSION
WEEK 4: BUILD THE ENGINE
Complete 30-35 minutes of steady cardio, followed by:
3 × 12 step-ups 3 × 12 rows
3 × 12 hip hinges or bridges 3 × 45-second core holds
SESSION
01 02
Complete 35-40 minutes of steady cardio, followed by: 3 × 12 step-ups 3 × 12 rows 3x12 hip hinges 3 × 45-second core holds
Week 3 introduces more hybrid-style sessions, combining cardio and strength.
02
SESSION
SUMMER GAMES REHEARSAL
Complete 5 rounds: 3 minutes cardio 12 step-ups or supported squat variations 12 rows 12 core holds 90-second recovery This is where your growing work capacity should start paying off.
SESSION
01
Complete 4 rounds of: 3 minutes cardio
10 squats or sit-to-stands
10 push-ups 40-second carries 2 minutes recovery
03
NOVEMBER 2026 / INBOUND SA 57