THANK YOU FOR CHOOSING FEEL ALIVE IN 5 TO KICKSTART YOUR FITNESS JOURNEY!
Feel Alive In 5 is a full body strength and conditioning programme designed to activate key muscle groups, start to burn some body fat and to help with toning the body. It is designed to help you feel leaner and stronger. The programme is based on ‘The Winning Game System’ which we use for all of our tennis athletes. We use the below formula to help you achieve your goals and maximise results.
We will send you your progress trackers shortly after you have signed up to be completed each week. This is to help keep you on track and provide accountability. It also helps us to advance your workouts to make them more challenging!
Before starting a new workout programme we would always advise you to seek the advice of a physician.
Feel Alive In 5 is a full body strength and conditioning programme designed to activate key muscle groups, start to burn some body fat and to help with toning the body. It is designed to help you feel leaner and stronger. The programme is based on ‘The Winning Game System’ which we use for all of our tennis athletes. We use the below formula to help you achieve your goals and maximise results.
We will send you your progress trackers shortly after you have signed up to be completed each week. This is to help keep you on track and provide accountability. It also helps us to advance your workouts to make them more challenging!
Before starting a new workout programme we would always advise you to seek the advice of a physician.
The Workout
Exercise 1 – Squats (Table/Bodyweight/Weighted)
– 3 sets of each exercise
– 6-12 reps depending on your level
– 30-90 seconds rest between exercises
Exercise 2 – Pushups (Kneeling/Normal/Banded)
– 3 sets of each exercise
– 6-12 reps depending on your level
– 30-90 seconds rest between exercises
Exercise 3 – TRX Row or Banded Row
– 3 sets of each exercise
– 6-12 reps depending on your level
– 30-90 seconds rest between exercises
Trainer: Adam Chan
Workout: Strength A
Progressions: Intermediate (3 Sets x 12 Reps, 45 Seconds Rest) Advanced (4 Sets x 15 Reps, 30 Second Rest)
Equipment Needed: Low Table or Chair, Dumbbell, Kettle Bell or Weighted Object, Resistance Band & TRX Rope
The Workout
Circuit 1
– Exercise 1 – Burpees
– Exercise 2 – Squat Jumps
– Exercise 3 – Monster Walk
Circuit 2
– Exercise 1 – In and Outs
– Exercise 2 – Ski Jumps
– Exercise 3 – Around the Clock
What To Do?
– 20 seconds on 20 seconds rest
– 3 sets of each exercise
– 40 seconds rest between exercises
Trainer: Adam Chan
Workout: Conditioning 1
Progressions: Intermediate (30 Seconds On, 15 Seconds Off, 3 Sets, 30 Seconds Rest) Advanced (40 Seconds On, 10 Seconds Off, 20 Seconds Rest)
Equipment Needed: Timer, Small Resistance Band, Obstacles Low or High in Height, 8 Marker Cones or other Reference Objects
The Workout
Exercise 1 – Band Pull Through
– 20 seconds on 20 seconds off
– 3 sets of each exercise
– 40 second rest between exercises
Exercise 2 – Overhead Press
– 20 seconds on 20 seconds off
– 3 sets of each exercise
– 40 second rest between exercises
Exercise 3 – Banded Pull Down
– 20 seconds on 20 seconds off
– 3 sets of each exercise
– 40 second rest between exercises
Trainer: Adam Chan
Workout: Strength B
Progressions: Intermediate (3 Sets x 12 Reps, 45 Seconds Rest) Advanced (4 Sets x 15 Reps, 30 Second Rest)
Equipment Needed: Timer & Resistance Bands
The Workout
Circuit 1
– Exercise 1 – Kettle Bell Swings
– Exercise 2 – Star Jumps
– Exercise 3 – Squat to Knee Raises
Circuit 2
– Exercise 1 – Spider Man Press Ups
– Exercise 2 – Reverse Lunge to Knee Raise
– Exercise 3 – Banded Crab Walk
What To Do?
– 20 seconds on 20 seconds rest
– 3 sets of each exercise
– 40 seconds rest between exercises
Trainer: Adam Chan
Workout: Conditioning 2
Progressions: Intermediate (30 Seconds On, 15 Seconds Off, 3 Sets, 30 Seconds Rest) Advanced (40 Seconds On, 10 Seconds Off, 20 Seconds Rest)
Equipment Needed: Timer, Resistance Leg Band & Kettle Bell
The Workout
Exercise 1 – Reverse Lunge (Bodyweight/Weighted/Band)
– 3 sets of each exercise
– 6-12 reps depending on your level
– 30-90 seconds rest between exercises
Exercise 2 – Rear Elevated Push Up
(Rear Elevated/Single Leg/Band)
– 3 sets of each exercise
– 6-12 reps depending on your level
– 30-90 seconds rest between exercises
Exercise 3 – Dumbbell Row
(Regular/Add Weight/Increase Tempo)
– 3 sets of each exercise
– 6-12 reps depending on your level
– 30-90 seconds rest between exercises
Trainer: Adam Chan
Workout: Strength C
Progressions: Intermediate (3 Sets x 12 Reps, 45 Seconds Rest) Advanced (4 Sets x 15 Reps, 30 Second Rest)
Equipment Needed: Resistance Bands & Weights
