Rebelle:

Week 1 - 4 Overview

In this first phase of training we're going to be building a foundation,  addressing any muscular imbalances and preparing your core,  so that when we increase the challenge in the coming weeks your body is ready and able.

There's no need to rush the movements,  but as you repeat each workout and it become more familiar,  we're going to increase the time that you're working,  and play around with the rest times,  so that each workout becomes incrementally more challenging.

The ‘challenge to change’ principle  is vital to your progress. 

If your body can already do something it's got no incentive to build more muscle or burn more fat, or change!  In order to get results we need to keep pushing a little bit harder with each workout. 

As you get fitter you'll need to find new ways to challenge your body as old moves become easier. Don't worry because we have taken care of all of this for you inside of this programme.

If you’re starting from a more advanced level you’ll see options to increase the challenge of each of the moves, listed underneath.  However,  no matter your fitness level please follow this program as we've programmed it,  paying attention to the work times, rest times and sets. 

 We created this program very intentionally and each piece of the puzzle plays a part. If you stick with it, you’ll feel the difference.

So how tough should it feel?

This program starts out at a basic level and gradually gets more challenging as you get fitter.

As a guide, if you feel like you can hardly do any more of an exercise in the time given (with good form),  then you're probably working at the right intensity.  Or, if you feel like you’ve given it 110% at the end of the workout, then you’re in the zone.  

If you feel like you could continue for another 30 seconds, or do another workout,  then it's time to choose the more challenging options, work a bit more intensely and dig a bit deeper,  or you simply won't see the changes that you desire.  

The warm up

We've created a short warm up that you can use before this workout to scan the body for tightness, activate the muscles and prepare yourself for the workout. Is also a great routine that will help you mentally shift from your busy day into this time for yourself and your body. 

Repeating the same warm up, will help you you to get to mentally in the mood for your workout.  Why not put on some power tunes, turn up the volume  and use the warm-up to channel your inner athlete?!

Terminology

In these workouts a rep,  refers to repetitions (the number of times you will do each move.) Where an exercise says “Each side”, please do  the repetitions on each side of the body.

A ‘set’ refers  to the number of times you complete all of the repetitions.  Sometimes a set can include more than one exercise.

For example, you might do 3 sets of 20 reps, which means you’d do 60 repetitions in total.

Rest Between Sets (RBS) Is the amount of time that you rest in between each set before you repeat it. If you saw 10s RBS, in our example above, you’d do 20 reps, rest for 10 seconds then do another 20 reps, rest for 10s, then do the final 20 reps.

Rest times really do matter,  so we highly recommend using an app or timer throughout your workouts to stay on track.

Stretching

When you’re done,  giving you some stretches that you can do at the end of the workout to loosen tight muscles,  but you can also add your own stretches  here and include what feels good for your body.  Stretching when your body is warm and after you have done the main part of your workout is the best time to increase flexibility,  so you can choose to hold your stretches for much longer if this is one of your goals.