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BIEWT Fitness Workout Library
The workouts on this page provide easy access to a range of workouts that you are welcome to use when you are stuck for inspiration. As I won't be with you when you are doing them, make sure you only do what feels comfortable and right.
Gym Cardio Workouts
BIEWT Gym Cardio - Recovery
20-60 minutes (Depending on your available time)
Any low impact gym equipment will do.
Preferable get yourself outside for a walk, gentle jog or a cycle.
Heart rate zone - Roughly 50-60% of your max heart rate
Or
Effort level 5/10
Bring your headphones and a good podcast, this should feel easy.
BIEWT Gym Cardio - Speed
Warm up
- 5 min bike or jog
Leg swings x 10 each side
Worlds greatest stretch x 5 each side
Glute bridge x 12
Dead bugs x 10
Pogo jumps x 10
A skips x 2 15m
Main session
6 x 15m light sled push fast
90s rest
OR
6 x 6-10 sec Incline sprint (Hard effort 80% of max hr)
90s rest
Plyo
Box jumps or Broad jumps 4 x 3 reps
Alternating bounds 3 x 20m
Intervals
Assault bike or run intervals 10 x 15 - 30 seconds all out
75 seconds recovery
Cool down
5 -10 minutes bike or walk
BIEWT Gym Cardio - HIIT
Dynamic warm up
Option 1 - Classic Machine HIIT
Pick Bike / Row / Ski
- 10 rounds
30 seconds HARD (8/10 effort)
30 seconds rest
Option 2 - Functional HIIT Circuit
4 rounds
- 40 seconds work / 20 seconds rest
1. DB thruster
2. Goblet squats
3. Row / Ski
4. Box step overs
5. Hill climbers or burpees
Rest 2 minutes between rounds
Cool down 5-10 minutes
BIEWT Gym Cardio - Endurance
Warm up 5-10 minutes inc. a dynamic warm up
4 x 4 minutes @ steady pace 6-7/ 10 effort
90 -120 second easy spin/ jog or walk
5 minute cool down.
Gym Strength Workouts
BIEWT Gym Strength - Full Body Old School
Barbell Back Squats
Barbell Bench press
Landmine bent over row
Reverse lunge (each side)
Dumbbell seated shoulder press
Dumbbell or barbell Romanian deadlift
3-4 sets
5-6 reps
Rest 90-120 seconds between sets
BIEWT Gym Strength - Full Body Circuit
Goblet squat
Lateral pull down
Push up (incline to regress, weighted to progress)
Kb Romanian deadlift
Walking lunge dumbbell suitcase hold (reps each side )
TRX inverted row
Overhead press
Reps 5-6
Rounds 3-4
Rest 2 minutes after each round.
BIEWT Gym Strength - Full Body Hypertrophy
Leg press
Cable row machine
Incline Dumbbell bench press
Hamstring curl machine
Leg extension machine
3-4 rounds
8-12 reps
1-2 minutes rest between each set
2-3 RIR (reps in reserve or near failure)
Tempo - 2 second lower slight pause and controlled on the way up
Cable rotation (core)
Dead bugs
2 x 12 reps
BIEWT Gym Strength - Legs Bums & Tums
Barbell Hip thrust 4 x 8
Split squat rear foot elevated 3 x 10 each side
Dumbbell Romanian deadlifts 4 x 12
Cable abductions 2 x12 each side
Side plank 2 x 30 seconds each side
Hanging knee raises 2 x 10-16 reps
Rest 1-2 minutes between sets
Home Workouts
BIEWT Home Workout - Bodyweight
Walkouts to shoulder taps
Bear push up / incline push up
Single leg squat to chair / pistol squat
Air squats / Jump squats
Reverse plank hold
Chair tricep dips
Incline Glute rbridge/ single leg
Start with 12 reps
- 2 reps for each set
Until you get to 2 reps
For time
BIEWT Home Workout - Dumbbells
1a. Slow tempo goblet squat ( 4 second lower 2 second hold) x 8-12
1b. Dumbbell Romanian deadlift x 8-12
x 4 rounds
2a. Dumbbell Single arm floor press x 8 e/s
2b. Dumbbell bent over rows x 8
x 4 rounds
60 seconds rest between sets
3a. Dumbbell reverse fly 2 x 12
3b. Dumbbell Hamstring curls 2 x 12
3c. Plank drag throughs 2 x 12
60 seconds rest between
BIEWT Home Workout - HIT
Dumbbell reverse lunges x 12
Bodyweight switch lunges x 30 seconds
rest 30 seconds
Burpee step back x 12
Dumbbell snatch x 12 alternating
rest 30 seconds
Mountain climbers x 30 seconds
Dumbbell deadlift, clean to squat and press x 12
Rest 30 seconds
Bear crawls forwards and backwards x 30 seconds
Knee to elbow crunches x 30 seconds
60 seconds rest
Repeat 2-4 times
BIEWT Home Workout - Core
Dead bugs x 12
Side plank x 20-30 seconds
x 2
Reverse crunch x 12
Plate or bodyweight seated twist x 12
x 2
Bird dog holds x 30 seconds e/s
Window wipers core exercise x 12
x 2
Rest 30 seconds between each set.
Increase up to 16 reps
2-4 rounds
Outdoor Run Workouts
BIEWT Run Workout - New to Running
10 minutes fast walking
Dynamic warm up
30 seconds run ( effort level 5/10)
Walk 90 seconds
Repeat x 10
Walk for 10 miuntes
BIEWT Run Workout - Recovery
Dynamic warm up
5 minute progression warm up run ( get faster ;))
East run 6/10 effort
Coversational pace
Heart Rate 50-60% Max HR at the most
20-45 minutes depending on your base.
5 minute walk at the end.
BIEWT Run Workout - Speed
Dynamic warm up
8 minute progressive warm up run
Build to 6/10 effort
3 x 20 seconds strides dotted in
200m @ 9/10 effort
60 seconds rest
x 4
400m @ 8/10 effort
90 seconds rest
x 4
800m @ 7/10 effort
x 2
120 seconds rest
100m @ all out pace
90 seconds rest
x 4
10 minute cool down jog
BIEWT Run Workout - Endurance
Dynamic warm up
10 minute progressive run
inc 4 x 20 seconds strides.
45 minute run
35 minutes 60% max heart rate
10 minutes 70% max heart rate
10 minutes cool down jog