How To Follow This Workout Plan

Lygdback’s plan involves doing three 45-60 minute sessions. Every workout starts with 15 minutes of high-intensity interval training (HIIT), before moving on to strength exercises that target different areas of the body for 30-45 minutes.

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“HIIT is always a good idea, whether you’re a beginner or not,” says Lydgback. “I always start the first ten to 15 minutes of my session with some intervals. It could be on a treadmill, a rower or a bicycle. Warm up for five minutes, then do 60 seconds at your maximum capacity, then rest for 60 seconds. As a beginner I’d do that three to five times.”

The workouts should be done in the order listed below for best results, but you don’t have to do them on set days each week.

“I will let my life determine when I work out,” says Lygdback. “Personally I’m on a four-split programme and I just keep that rolling. Sometimes I rest on a Wednesday, sometimes I rest two days in a row on the weekend, and sometimes I work through the weekend. I listen to my body and let life dictate a little, because we all have a life outside of the gym!”

When it comes to the strength sections of the workouts it’s important to work the target areas from all angles, but Lygdback suggests it’s not vital to have an exact list of exercises to follow when you walk into the gym. Lygdback has suggested some exercises for each of the workouts but make sure you mix it up and target the muscles from different angles each time. You’ll find plenty of options on our exercise guide pages.

For each workout, Lygdback recommends five or six exercises, doing three sets of high numbers of reps – 20 for exercises where you alternate the main limbs involved, like lunges, and 15 for non-alternating exercises like front squats. For all exercises he recommends mastering the form first before worrying about how much weight you use.

"Form is number one,” says Lygdback. “Weight is secondary. Never push the weight and never compromise on good form.” If you’re unsure, ask one of the PTs at the gym – that’s what they’re there for.

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