Let us answer all the questions you may have

What can this program do?

Before commencing any exercise programme, it’s highly recommended that you visit your doctor and get clearance to exercise, especially if you have any risk factors.

Risk Factors Include:

Family History: Any heart related disease before the age of 55 years of age in father or other male first-degree relative, or 65 years of age in mother or other female first-degree relative.
Cigarette smoking
High Blood Pressure
High Cholesterol
High Blood Glucose levels
Obesity i.e. Body Mass Index (BMI) > 30kg
Sedentary Lifestyle

Please note that the programme prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises. It’s also advisable to take this programme to your gym and ask an instructor to check your technique and make sure you are conducting the exercises correctly.

How do I do the strength sessions in the programme?


Perform strength training session on nonconsecutive days. We recommend doing a strength session, a cardio session on the following day and then having a rest day before doing the final strength and cardio sessions for the week.


Perform one set of all exercises in Superset 1, followed by a second set of each exercise and repeat again if doing 3 sets. Then move onto Superset 2 and repeat the sequence as described and so on for the Superset 3 and 4. This maximises workout time and burns more kilojoules as you’ll be resting less. There should be no recovery between exercises within a superset; you can rest for 2-4 minutes between supersets.


Adhere closely to the specific exercise techniques. Perform exercises in a slow and controlled manner.


Select weights that require moderate to hard effort. (i.e. be able to complete a set of repetitions with your chosen weight, but the last few repetitions should become challenging). You will know the weights are too heavy if you are unable to complete all the repetitions with good technique.


If possible, exercise with a training partner, who can provide feedback, assistance and motivation.


Maintain a normal breathing pattern, exhaling on exertion.


Prior to any strength session, make sure you do some cardiovascular exercise at an easy intensity for about 10 minutes such as jogging, cycling, rowing etc.


Complete the programme with about 5 minutes of light cardiovascular exercise followed by stretching the muscles which were worked during the session.


Warm-up exercises prepare the body for more vigorous activity. They are designed to increase blood supply to your working muscles. These exercises should last for approximately 5 minutes and should elicit a light sweat.


Cool-down exercises assist the body in returning to a resting state. You should cool down for about 5 minutes and do similar exercises to your warm-up, but at a lower intensity. The aim is to return the heart rate to about 100 beats per minute, or about 50% or your maximum heart rate.


RPE (rate of perceived exertion)

Use the table below as a guideline for intensity



Breathing Easy and able to talk


60 - 70%



Speak few words, heavier breathing


70 - 80%



Unable to talk and breathing hard


80 - 90%

How do I stretch properly?

Always warm-up before stretching; many people choose to stretch AFTER their cardiovascular workout.
Stretching should be slow and controlled with no bouncing. Hold each stretch at a point of mild tension for 20 to 30 seconds.
Repeat each stretch twice.
Do not excessively extend, flex, twist or lock any joints.
Do not stretch through pain – release the stretch if any pain is felt.
Try to stretch four to five times per week.