YOUR OWN FROM MORE THAN 2,700 EXERCISES TRY OVER …€¦ · Workouts app to help you lose weight...

TRY OVER 1,100 WORKOUTS, OR CREATE

YOUR OWN FROM MORE THAN 2,700 EXERCISES

ON THE ANYTIME WORKOUTS APP.

Loren was 129kg and suffering with depression. She knew serious

health issues were just around the corner and things needed to

change, but the fear of being ridiculed stopped her even trying

to get fit.

With the support of friends, she plucked up the courage to visit

Anytime Fitness. In the office she told Mikalee, the club manager,

her story. They cried together and she handed Loren her fob. Now

exercise is part of her daily ritual, she says she finally looks how

she feels on the inside.

Now it’s your turn.

This plan has been specially formulated by PTs using the Anytime

Workouts app to help you lose weight fast. The bodyweight

workouts combine high intensity bursts of cardio with strength

and power moves.

LOREN LOSE WEIGHT

FAT LOSS

40 MINUTES 303 CALORIES

FAT LOSS



FAT LOSS

303 CALORIES40 MINUTES

Perform each exercise in the workout, one after another, and then rest for 45 seconds between each stage.

Complete 1 set.

FAT LOSS

STAGE 1 SEAL JACKSWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Stand upright with your feet together and your arms straight out in front at shoulder height.

2. Jump up, splitting your feet out to the sides and opening your arms out to the sides.

3. Land with your feet about shoulder width apart and your arms outstretched at shoulder height.

4. Jump back in to the start position and rapidly repeat.

STAGE 1 BENCH HOP OVERWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Stand to the side of a bench with your hand on the middle of the bench.

2. Hop up and over to the other side, keeping your hands on the bench.

3. Hop back over to the starting side and continue hopping over and back.

STAGE 1 SIDE LUNGEWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Stand upright with your arms by your sides.

2. Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg. Keep your trailing leg straight.

3. Push off your outside foot to return to the start position. Complete all reps on one side before switching to the other side.

STAGE 1 SQUATWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Stand upright with your feet flat, shoulder-width apart and your arms down your sides.

2. Lower your body toward the floor, pushing your hips back and down and bending your knees.

3. Push through your heels to return to the top position. Keep your back flat and your head up throughout the movement.

STAGE 1 PUSH UPWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.

2. Push up to a straight arm position. Lower your body back to the start position and repeat.

3. Keep your back flat and your hips in line with your shoulders throughout.

STAGE 1 BENCH DIP

1. Place your palms on a bench behind you and your heels on the floor with your legs and arms straight.

2. Lower your body toward the floor, bending at the elbows.

3. Push up through your palms to return to the start position.

Workout one

SETS

1REPS

15LOAD

IIIIIIREST

45s

STAGE 2 JUMPING JACKSWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Stand upright with your feet together and your arms by your sides.

2. Jump up, splitting your feet out to the sides.

3. Simultaneously swing your arms up to the sides in an arc over your head. Reverse the direction of the movement.

STAGE 2 MOUNTAIN CLIMBERWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind.

2. Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.

STAGE 2 STEP UP BALANCEWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Stand upright with one foot on a step or bench with your arms at your sides.

2. Step up onto the bench by pushing down on your front foot and raise your other leg up with a 90 degree angle at the knee.

3. Step down off the bench onto the back foot and repeat. Complete all reps on one side before switching to the other side.

STAGE 2 CROSSOVER LUNGEWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s


2. Step forward and across in front of your other leg, lowering your body down and leaning your torso slightly forward.

3. Push down on your front foot to return to the start position. Complete all reps on one side before switching to the otherside.

STAGE 2 INCLINE PUSH UP TO TWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Support your body on your toes and hands with your elbows bent and your hands up on a step or bar.

2. Push up to a straight arm position, then raise one hand to the ceiling while rotating your body to the same side.

3. Lower your body back to the start position and repeat reaching up to the opposite side. Alternate sides with each rep.

STAGE 2 KNEELING CLOSE PUSH UPWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

45s

1. Support your body on your knees and hands with your fingers touching and your elbows bent.

2. Push up to a straight arm position.

3. Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout.

STAGE 3 SEAL JACKSWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Stand upright with your feet together and your arms straight out in front at shoulder height.

2. Jump up, splitting your feet out to the sides and opening your arms out to the sides.

3. Land with your feet about shoulder width apart and your arms outstretched at shoulder height.

4. Jump back in to the start position and rapidly repeat.

STAGE 3 BENCH HOP OVERWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Stand to the side of a bench with your hand on the middle of the bench.

2. Hop up and over to the other side, keeping your hands on the bench.

3. Hop back over to the starting side and continue hopping over and back.

STAGE 3 SIDE LUNGEWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s


2. Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg. Keep your trailing leg straight.

3. Push off your outside foot to return to the start position. Complete all reps on one side before switching to the other side.

STAGE 3 SQUATWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Stand upright with your feet flat, shoulder-width apart and your arms down your sides.

2. Lower your body toward the floor, pushing your hips back and down and bending your knees.

3. Push through your heels to return to the top position. Keep your back flat and your head up throughout the movement.

STAGE 3 PUSH UPWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.

2. Push up to a straight arm position. Lower your body back to the start position and repeat.

3. Keep your back flat and your hips in line with your shoulders throughout.

STAGE 3 BENCH DIPWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

45s

1. Place your palms on a bench behind you and your heels on the floor with your legs and arms straight.


3. Push up through your palms to return to the start position.

STAGE 4 JUMPING JACKSWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s

1. Stand upright with your feet together and your arms by your sides.

2. Jump up, splitting your feet out to the sides.

3. Simultaneously swing your arms up to the sides in an arc over your head. Reverse the direction of the movement.

STAGE 4 MOUNTAIN CLIMBERWorkout one

SETS

1REPS

50LOAD

IIIIIIREST

0s



STAGE 4 STEP UP BALANCEWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s

1. Stand upright with one foot on a step or bench with your arms at your sides.

2. Step up onto the bench by pushing down on your front foot and raise your other leg up with a 90 degree angle at the knee.

3. Step down off the bench onto the back foot and repeat. Complete all reps on one side before switching to the other side.

STAGE 4 CROSSOVER LUNGEWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s



3. Push down on your front foot to return to the start position. Complete all reps on one side before switching to the other side.

STAGE 4 INCLINE PUSH UP TO TWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

0s


2. Push up to a straight arm position, then raise one hand to the ceiling while rotating your body to the same side.

3. Lower your body back to the start position and repeat reaching up to the opposite side. Alternate sides with each rep.

STAGE 4 KNEELING CLOSE PUSH UPWorkout one

SETS

1REPS

15LOAD

IIIIIIREST

45s

1. Support your body on your knees and hands with your fingers touching and your elbows bent.

2. Push up to a straight arm position. Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout.



Complete 1 set.

FAT LOSS

STAGE 1 SIDE TO SIDE MINI HOPS

1. Stand in a semi-squat position with your hips and knees slightly bent feet close together and your hands up in front at chest level with your elbows bent.

2. Hop your feet about 12 inches to one side, keeping your upper body stable.

3. Rapidly hop back to the other side. Continue hopping rapidly from side to side, keeping your upper body stable.

Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 1 SQUAT THRUSTS

1. Start in the top position of a push up with your legs and arms straight and your hands on the floor.

2. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.

3. Jump your feet back out to a straight position.

Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 1 FOOT UP SPLIT SQUAT

1. Stand upright with one foot on a bench behind with your arms by your sides.

2. Drop your body down towards the floor, bending at your hips and knees and leaning your torso slightly forward.

3. Push off your front foot to return to the start position. Complete all reps on one side before switching to the other side

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 1 CROSSOVER LUNGE



3. Push down on your front foot to return to the start position.• Complete all reps on one side before switching to the other side.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 1 INCLINE PUSH UP


2. Push up to a straight arm position. Lower your chest back down to the step and repeat.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 1 CLOSE PUSH UP

1. Support your body on your toes and hands with your hands inside your shoulders and your elbows bent, chest nearly touching the floor.

2. Push up to a straight arm position. Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

45s

STAGE 2 MOUNTAIN CLIMBER



Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 2 PLANK JACKS

1. Support your body on your toes and hands with your arms straight, back flat and your feet together.

2. Jump your feet out wide to the sides, keeping your hands stationary.

3. Jump your feet back in together to the middle. Continue rapidly jumping your feet out wide and back in.

Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 2 UNI BENCH SQUAT

1. Stand upright in front of a bench with one foot slightly off the floor.

2. Lower your body down into a squat position to touch the bench behind, keeping your foot off the floor in front.

3. Push off your standing foot to return to the start position, keeping your back flat throughout. Complete all reps on one side before switching to the other side.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 2 REVERSE LUNGE


2. Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.

3. Push off your front foot to return to the start position. Complete all reps on one side before switching to the other side.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 2 JACK KNIFE

1. Lie on your back with your legs straight and hands to the sides of your head.

2. Lift your head and shoulders off the floor while also bringing your knees in to your chest. Try to get your elbows to meet your knees in the middle.

3. Lower your upper body and legs and repeat.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 2 LYING LEG RAISE

1. Lie on your back with your legs straight and your hands by your sides.

2. Raise your legs straight up, slightly lifting your lower back off the floor.

3. Slowly lower your legs to tap your heels on the floor and repeat. Keep your upper body stable and your legs straight throughout the movement.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

45s

STAGE 3 SIDE TO SIDE MINI HOPS

1. Stand in a semi-squat position with your hips and knees slightly bent feet close together and your hands up in front at chest level with your elbows bent.

2. Hop your feet about 12 inches to one side, keeping your upper body stable.

3. Rapidly hop back to the other side. Continue hopping rapidly from side to side, keeping your upper body stable.

Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s





Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 3 FOOT UP SPLIT SQUAT

1. Stand upright with one foot on a bench behind with your arms by your sides.

2. Drop your body down towards the floor, bending at your hips and knees and leaning your torso slightly forward.


Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s





Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 3 INCLINE PUSH UP


2. Push up to a straight arm position. Lower your chest back down to the step and repeat.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 3 CLOSE PUSH UP

1. Support your body on your toes and hands with your hands inside your shoulders and your elbows bent, chest nearly touching the floor.

2. Push up to a straight arm position. Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

45s

STAGE 4 MOUNTAIN CLIMBER



Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 4 PLANK JACKS

1. Support your body on your toes and hands with your arms straight, back flat and your feet together.

2. Jump your feet out wide to the sides, keeping your hands stationary.

3. Jump your feet back in together to the middle. Continue rapidly jumping your feet out wide and back in.

Workout Two

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 4 UNI BENCH SQUAT

1. Stand upright in front of a bench with one foot slightly off the floor.

2. Lower your body down into a squat position to touch the bench behind, keeping your foot off the floor in front.

3. Push off your standing foot to return to the start position, keeping your back flat throughout. Complete all reps on one side before switching to the other side.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 4 REVERSE LUNGE


2. Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.


Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 4 JACK KNIFE

1. Lie on your back with your legs straight and hands to the sides of your head.

2. Lift your head and shoulders off the floor while also bringing your knees in to your chest. Try to get your elbows to meet your knees in the middle.

3. Lower your upper body and legs and repeat.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 4 LYING LEG RAISE

1. Lie on your back with your legs straight and your hands by your sides.

2. Raise your legs straight up, slightly lifting your lower back off the floor.

3. Slowly lower your legs to tap your heels on the floor and repeat. Keep your upper body stable and your legs straight throughout the movement.

Workout Two

SETS

1REPS

15LOAD

IIIIIIREST

45s



Complete 1 set.

CHEST

STAGE 1 SPLIT SQUAT JUMPS

1. Stand upright with your feet split front to back with your arms at your sides.

2. Bend at the hips and knees, leaning your torso slightly forward with your weight on the front leg and hands nearly touching the floor.

3. Push off the front foot and jump up off the floor, switching your feet in the air and reaching your arms fully overhead.

4. Land in a split squat position with the other foot in front and immediately jump again. Alternate your feet with each rep.

Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 1 STEAM ENGINE

1. Stand upright with your hands at the sides of your head.

2. Raise one knee as high as possible and lower the opposite elbow to meet it, twisting your torso to this side.

3. Switch sides, raising the other knee and lowering the opposite elbow, again twisting the torso to this side. Continue rapidly alternating sides.

Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 1 CURTSY LUNGE

1. Stand upright with your arms by sides.

2. Step back and across behind your other leg, lowering your body down and leaning your torso slightly forward.


Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 1 STEP REVERSE LUNGE

1. Stand upright on a box or step.

2. Take a step backward off the box, dropping your back knee towards the floor and leaning your torso slightly forward with your weight on your front leg.


Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 1 DIVE BOMB PUSH UP

1. Support your body on your toes and hands with your arms straight and your hips raised high into the air.

2. Lower your head and chest down toward the floor between your hands, bending at your elbows.

3. Extend your head past your hands, then forward and up toward the ceiling.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 1 WALK OUT PUSH UP


2. Bend forward at the waist and place your hands on the floor in front.

3. Walk your hands out until your body is straight in the top position of a push up.

4. Perform a push up then walk your hands back in and return to the upright position.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

45s





Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 2 SIDE TO SIDE

1. Stand upright with one foot on a bench to one side and your arms by your sides.

2. Step both feet up onto the bench then one down the other side to the floor. Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.

Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s





Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 2 UNI STIFF LEG DEADLIFT

1. Stand on one foot with your arms by your sides.

2. Reach one hand towards the floor, lifting your raised leg straight up behind and keeping your standing leg straight.

3. Return back to the upright position. Complete all reps on one side before switching to the other side.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 2 SPIDERMAN PUSH UP

1. Start in the top position of a push up with your arms straight.

2. Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor.

3. Push back up to the top position and repeat with the other leg to the other elbow. Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 2 FEET UP BENCH DIP

1. Place your palms on a bench behind you and your heels on a bench in front with your legs and arms straight.


3. Push up through your palms to return to the straight arm position.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

45s

STAGE 3 SPLIT SQUAT JUMPS

1. Stand upright with your feet split front to back with your arms at your sides.

2. Bend at the hips and knees, leaning your torso slightly forward with your weight on the front leg and hands nearly touching the floor.

3. Push off the front foot and jump up off the floor, switching your feet in the air and reaching your arms fully overhead.

4. Land in a split squat position with the other foot in front and immediately jump again. Alternate your feet with each rep.

Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 3 STEAM ENGINE

1. Stand upright with your hands at the sides of your head.

2. Raise one knee as high as possible and lower the opposite elbow to meet it, twisting your torso to this side.

3. Switch sides, raising the other knee and lowering the opposite elbow, again twisting the torso to this side. Continue rapidly alternating sides.

Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 3 CURTSY LUNGE

1. Stand upright with your arms by sides.

2. Step back and across behind your other leg, lowering your body down and leaning your torso slightly forward.


Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 3 STEP REVERSE LUNGE

1. Stand upright on a box or step.

2. Take a step backward off the box, dropping your back knee towards the floor and leaning your torso slightly forward with your weight on your front leg.


Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 3 DIVE BOMB PUSH UP

1. Support your body on your toes and hands with your arms straight and your hips raised high into the air.

2. Lower your head and chest down toward the floor between your hands, bending at your elbows.

3. Extend your head past your hands, then forward and up toward the ceiling.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 3 WALK OUT PUSH UP


2. Bend forward at the waist and place your hands on the floor in front.

3. Walk your hands out until your body is straight in the top position of a push up.

4. Perform a push up then walk your hands back in and return to the upright position.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

45s





Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s

STAGE 4 SIDE TO SIDE

1. Stand upright with one foot on a bench to one side and your arms by your sides.

2. Step both feet up onto the bench then one down the other side to the floor.

3. Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.

Workout three

SETS

1REPS

50LOAD

IIIIIIREST

0s





Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 4 UNI STIFF DEADLIFT

1. Stand on one foot with your arms by your sides.

2. Reach one hand towards the floor, lifting your raised leg straight up behind and keeping your standing leg straight.

3. Return back to the upright position. Complete all reps on one side before switching to the other side.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 4 SPIDERMAN PUSH UP

1. Start in the top position of a push up with your arms straight.

2. Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor.

3. Push back up to the top position and repeat with the other leg to the other elbow. Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

0s

STAGE 4 FEET UP BENCH DIP

1. Place your palms on a bench behind you and your heels on a bench in front with your legs and arms straight.


3. Push up through your palms to return to the straight arm position.

Workout three

SETS

1REPS

15LOAD

IIIIIIREST

45s

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YOUR OWN FROM MORE THAN 2,700 EXERCISES TRY OVER …€¦ · Workouts app to help you lose weight...

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Transcript of YOUR OWN FROM MORE THAN 2,700 EXERCISES TRY OVER …€¦ · Workouts app to help you lose weight...