The Fit Zone

This is it! You’ve made it this far! Choose a category below that suits your lifestyle! We recommend that you include both Cardio and Strength exercises to help you develop into an all round athlete.

THE FIT ZONE

Next Gen U is about making small changes to your lifestyle to take you to Next Gen U, naturally.

I’ve never really exercised before and want some simple exercises to start off with!

cardio
GREEN

I like to dabble in the odd exercise session here and there but want more structure!

motivation, cardio
AMBER

I regularly exercise and want some more interesting ideas to spice up my routines!

cardio
RED

GREEN

I’ve never really exercised before and want some simple exercises to start off with! 

We recommend that you include both Cardio and Strength exercises to help you develop into an all round athlete.

Cardio

Running/Cross training

Small Steps

  • Brisk walk for 1 minute
  • Jog for 30 seconds
  • Sprint for 15 seconds
  • Repeat 8 times

Now we’re moving!

  • Brisk walk for 30 seconds
  • Jog for 1 minute
  • Sprint for 30 seconds
  • Rest for 30 seconds
  • Repeat 8 times

Want results faster? Check out our products.

Cycling/Spinning

Stabilisers to start!

  • 2 minutes level 1/8 steady pace
  • 30 seconds level 4/8 high intensity
  • Repeat 6 times

The stabilisers are off!

  • 2 minutes level 1/8 steady pace
  • 1 minute level 3/8 steady pace
  • 30 seconds level 5/8 high intensity
  • Repeat 4 times

Want results faster? Check out our products.

Strength

Simple home circuit
  • 30 seconds star jumps
  • 10 press ups
  • 20 squats
  • 30 second plank
  • 30 seconds rest
  • Repeat 5 times

Want results faster? Check out our products.

Starter Gym Workout

Make sure you get 4 sets of each exercise!

  • 10 reps of Flat bench chest press
  • 10 reps of Lateral Pull Down
  • 10 reps of Dumbbell side raises
  • 10 reps of Leg press

Want results faster? Check out our products.

Get me Abs!

Repeat the set 4 times and work towards that washboard stomach!

  • 20 heel touches
  • 10 crunches
  • 20 flutter kicks
  • 30 seconds plank
  • 1 minute rest

Want results faster? Check out our products.

AMBER

I like to dabble in the odd exercise session here and there but want more structure!

This is it! Pick an exercise plan and commit to it! Unlock Next Gen U!”

We recommend that you include both Cardio and Strength exercises to help you develop into an all round athlete.

Cardio

Running/Cross training
  • Brisk walk for 3 minutes
  • Rest for 30 seconds
  • Jog for 2 minutes
  • Rest for 30 seconds
  • Run for 1 minute
  • Rest for 30 seconds
  • Repeat 3 times

Want results faster? Check out our products.

Cycling/Spinning
  • 2 minutes level 1/8 steady pace
  • 1 minute level 3/8 steady pace
  • 30 seconds level 5/8 high intensity
  • Repeat 4 times

Want results faster? Check out our products.

Strength

Fat Burn Intermediate Home Circuit
  • 30 seconds high knees
  • 30 seconds press ups
  • 30 seconds lunges (15 seconds on one leg, THEN 15 seconds on the other)
  • 30 seconds burpees
  • 1 minute plank
  • Time for 1 set – 3 minutes, rest for 30 seconds-1 minute
  • Repeat 4 times

Want results faster? Check out our products.

The 16 minute Home Fat Burner
  • 30 seconds high knees
  • 30 seconds press ups
  • 30 seconds lunges (15 seconds on one leg, THEN 15 seconds on the other)
  • 30 seconds burpees
  • 30 seconds bench dips (Use a table/sofa!)
  • 1 minute plank
  • 30 seconds rest

Repeat 4 times

Want results faster? Check out our products.

The Bicep Brigade

Use a barbell, do one set continuously, then rest for 30 seconds.

No swinging!!

  • 7 reps from full extension to half curl
  • 7 reps from half curl to full curl
  • 7 reps from full extension to full curl
  • 30 seconds rest

Want results faster? Check out our products.

The Tricep Termination

Set up the circuit before you start, then do 4 circuits!

  • 10 tricep press ups
  • 20 single arm dumbbell tricep extensions (10 on each arm)
  • 10 tricep pull downs (with rope)
  • 10 bench dips

Want results faster? Check out our products.

The Chest Grower

Form is key here, never sacrifice form for a higher weight!

  • 4 sets of 10 flat bench chest press
  • 3 sets of 10 incline bench fly
  • 4 sets of 8 decline bench press
  • 4 sets of 10 cable flies
  • 4 sets of 10 press ups

Want results faster? Check out our products.

RED

I regularly exercise and want some more ideas to spice up my routines!

This is it! Pick an exercise plan and commit to it! Unlock Next Gen U!”

We recommend that you include both Cardio and Strength exercises to help you develop into an all round athlete.

Cardio

Running/Cross training
  • Jog for 5 minutes
  • Rest for 1 minute
  • Jog for 4 minutes
  • Rest for 1 minute
  • Jog for 3 minutes
  • Rest for 1 minute
  • Jog for 2 minutes
  • Rest for 1 minute
  • Jog for 1 minute

Want results faster? Check out our products.

Cycling/Spinning
  • 2 minutes 2/8 steady pace
  • 30 seconds 4/8 steady pace
  • 30 seconds 6/8 high intensity
  • Repeat 4 times

Want results faster? Check out our products.

Strength

Strength Advanced Gym Circuit
  • 30 seconds box jumps
  • 30 seconds pull ups (can either do assisted or hang from the bar)
  • 30 seconds press ups
  • 30 seconds landmine shoulder press
  • 30 seconds landmine row
  • 30 seconds flutter kicks
  • Total time for one set 3 minutes
  • 1 minute rest between sets
  • Repeat 5 times

Couple this with 2000m on the rowing machine to finish you off!! (aim for 200m in under 8 minutes)

Want results faster? Check out our products.

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