INTRODUCTION TO YOUR WORKOUTS
AND
FLEXIBLE FITNESS
Every single one of us has the ability to change our lives if we really want to.
Following the 3 week plan laid out below will bring you to a point, once complete that you will be free to confidently browse and create your own training plan from the library of workouts provided within the Pepper Hustle Platform.
I will help you make positive, permanent and sustainable changes that will enhance your body, mind and lifestyle. You don’t need to spend hours working out and you don’t need to be an expert in the gym.
For me, the most important thing about exercise is the ability to help you feel better, I believe it can turn a bad day into a good one, a dark day into a bright one and a sad day into a happy day.
When we tune into our bodies, to understand that movement nourishes our body and our minds then suddenly things change. How you begin to appreciate your body for what it can do more than for what it looks like.
The 3 week plan laid out below has been developed specifically with beginners in mind. It will help you develop your fitness at a steady pace and help you become noticeably stronger and more confident with each passing day.
Within this segment you will find everything you need to support you throughout the course of your first 3 week training with Pepper Hustle.
- You will see below three separate training weeks.
- Each segment you will be presented with 3 tabs. Overview, Detailed Instructions and Fitness Class.
- The overview will explain the format of the training you will undertake as this will shift between a Pepper Pyramid and a pepper Hustle Interval Training
- The Detailed Instructions are here to give you a step by step manual of your workout. You have the choice to print and follow it if you wish but I would ask that you take a few minutes to read the instructions and familiarise yourself with each exercise before beginning. This is also advised even if you are going to follow the pre recorded fitness class.
- The Fitness Class is your pre recorded fitness class, in this you can hit play and follow in real time as we work our bodies and grow from strength to strength. You can hit pause and play any time you need to take a breather which is the beauty f having it all at your finger tips!
It is important that you set yourself up for success. Please take some time before kick off to familiarise yourself with the program and if you have any questions at all please contact support@pepperhustleondemand.com or use the accountability group “The Pepper Hustlers” to shout out your question and it will be answered. No query is too small or too big, that is why these support mechanisms are in place. To ensure your comfort and success on this program.
The most important element is consistency, a little bit every day leads to magnificent results overall.
Each week you will be given one workout to complete.
- You Choose A Time That Suits You, Morning Mid Afternoon or Evening. It has to be a time that suits you and doesn’t stress you.
- You will perform this workout for 5 days of the 7, for example Monday – Friday with Saturday and Sunday being your rest days. I recommend that you do gentle exercise like walking or yoga on your rest days.
Why Do We Repeat The Workout For 5 Days?
Throughout the course of the week you will monitor your progress through your performance.
Every day you will become more familiar, more confident and stronger in your workout and may find your time decrease towards the end of the week or your stamina increase. This may mean you perform better on your finisher or feel stronger on your strength exercises.
This is a healthy measurable, not the scales.
IMPORTANT:
It is really important that you prioritise form and technique over speed. Don’t ever be afraid to go a little slower for the first few reps if it makes you more comfortable in the movement.
You will see the target area for each exercise, concentrate on activating these muscle groups when performing your reps.
As always, don’t forget to warm up and cool down before and after every workout.
DON’T FORGET TO TAKE PHOTOS!!
I always recommend that as you pass through this process you take photos. You don’t have to do anything with them but when you have photos it is one of the most effective ways to track your progress. This will show you what progress you are making when you feel you aren’t making any.
Please read thoroughly before choosing to do the workout as laid out in your ‘Printable Workout’ Tab or choosing to do the Fitness Class found on the ‘Fitness Class’ Tab
This weeks workout is in the format of a Pepper Pyramid, consisting of 5 exercises. Each working a different part of the body, which will result in a full body workout session.
What Is A Pyramid Workout?
Our Pepper Pyramids are a bespoke training system that have been proven to deliver results. As the workout progresses your reps decrease and your strength to deliver on the reps increases. The magic happens when you hit 5 reps, the energy arrives and you know if you’ve managed to do 10, 9 , 8 of those bad boys you most definitely can do 5,4,3,2 and 1!
Here’s How It Works:
You will take each exercise, in order and perform 10 reps of the individual exercise, one after another, please see individual exercise for what constitutes 1 rep.
- For example:
- Fast Feet x 10 slow count
- Pepper Push Up x 10
- Wunder Waist x 10
- Squat Smooth x 10
- Booty Bridge x 10
Once you have completed 10 reps as shown above, return to Fast Feet for 9 reps until you reach 9 reps of Booty Bridge. Next, continue down the pyramid for 8 reps, 7 reps until you reach 1 rep of each exercise as shown above.
This format is suitable for all levels as you work to your own ability, pushing as hard and as fast as you can, without compromising form but to increase the intensity of the workout.
Important Note:
It is really important that you prioritise form and technique over speed. Don’t ever be afraid to go a little slower for the first few reps if it makes you more comfortable in the movement.
You will see the target area for each exercise, concentrate on activating these muscle groups when performing your reps.
As always, don’t forget to warm up and cool down before and after every workout.
Ex1: FAST FEET
CARDIO EXERCISE - TARGETS : HEART & LUNGS
Right + Left = 1 REP
*
INSTRUCTIONS:
1. Stand tall, keeping shoulders low and back straight
2. Draw your abs in tight, as if pulling naval towards the spine
3. As fast as you can, jog on the spot without losing form in the torso, pulling knees up towards the chest rather than heels towards the hips.
*
MODIFY:
Reduce the pace of your step, step rather than jog if you need
Ex2: PEPPER PUSH UP
STRENGTH EXERCISE - TARGETS : FULL BODY
UP + DOWN = 1 REP
*
INSTRUCTIONS:
1. Bring yourself to the mat, onto all 4's, wrists in line with shoulders and knees in line with hips
2. Draw naval into the spine to engage core muscles
3. Without moving from this position lengthen one leg at a time behind you until you are in a plank position
4.Feet will lengthen hip width apart
5. Create a slight tuck on the pelvis towards the naval
6. Keeping your body stiff and straight, drop chest towards the floor using only your arms - INHALE
7. As you drop, the elbows should be sent towards hips
8. Using only the arms, push back to start position - EXHALE
*
MODIFY:
Option 1: Widen the stance of your feet larger than hip distance
Option 2: Once in plank position, drop both knees to the floor
Ex3: WUNDER WAIST
CORE EXERCISE - TARGETS : OBLIQUES - THOSE LOVELY MUSCLES THAT CARVE THE WAIST AND SUPPORT TWISTING OF THE TORSO
Right + Left = 1 REP
*
INSTRUCTIONS:
1. From the seated position, bend your knees up and lean back until you feel your core muscles engage
2. Ensure your shoulders are low, roll back and down away from the ears
3. In position lift your legs one at a time off the floor, creating a table top with your shins
4. Cross the arms in front of the body, lapping one hand over the other at shoulder height, elbows wide, shoulders low
5. From your centre point, turn using the waist to drop the elbows towards the floor, come back through centre and repeat other side
*
MODIFY:
Keep feet on the floor, heels on mat, toes towards ceiling
Ex4: Squat Smooth
LOWER BODY EXERCISE - TARGETS : LEGS & GLUTES
Down + UP = 1 REP
*
INSTRUCTIONS:
1. Standing with feet shoulder width apart
2. Shoulders low and chest strong
3. Tighten abs
4. Start by sending the hips back as you squat down
5. Place weight through the heels
6. Keeping back straight & knees behind toes
7. When you are as low as you can go.
8. Draw abs tight, engage glutes and return to standing
*
MODIFY:
Keep squat high, don't worry how low you go just keep good form
Ex5: BOOTY BRIDGE
LOWER BODY EXERCISE - TARGETS : GLUTES & BACK
Up + Down = 1 REP
*
INSTRUCTIONS:
1. Laying flat on the mat pull heel in towards the hips, bend knees towards the ceiling. Feet are flat on the floor
2. Lay arms by the side of the body, palms facing the floor, shoulders imprinted on the mat
3. From this position, ensure your knees do not roll out or roll in
4. Engage the glutes, tilt the pelvis towards the belly button and lift your hips off the floor
5. Push through a full flat foot
6. As you lift off the floor, stop when your body is in a nice straight line between shoulders and knees
7. Return to the mat
*
MODIFY:
Reduce the height of your bridge, keep movement small
Your On Demand Fitness Class
Beginners Total Body Pyramid 1
Express Workout <20 minutes
Grab your towel, your water bottle and get ready for this quick Booty Burning Workout!
5 Exericses
Complete 10 reps of each exercise 1-6 in order shown.
In quick succession complete 9 reps of each, in order shown.
Continue to work your way down the pyramid until you reach 1 rep of each exercise.
Be Sure to complete your warm up before beginning your workout!
Please read thoroughly before choosing to do the workout as laid out in your ‘Printable Workout’ Tab or choosing to do the Fitness Class found on the ‘Fitness Class’ Tab
This weeks workout is in the format of a Pepper Hustle Interval Training (PHIT), consisting of 5 exercises. Each working a different part of the body, which will result in a full body workout session.
What Is A PHIT (Pepper Hustle Interval Training) Workout?
Our Pepper Hustle Interval Workouts are workouts that have been developed to deliver results.
PHIT will consist of taking each exercise, performing for 40 seconds ‘on’ followed by 20 seconds ‘off’ before starting the next exercise in the series.
The workout will flow through each of the individual exercise, once the first round is complete we head back to the start and repeat for 2 more rounds.
Recap: 40 seconds ON + 20 seconds OFF x 3 rounds.
This format is suitable for all levels as you work to your own ability, pushing as hard and as fast as you can, without compromising form but to increase the intensity of the workout.
Important Note:
It is really important that you prioritise form and technique over speed. Don’t ever be afraid to go a little slower for the first few reps if it makes you more comfortable in the movement.
You will see the target area for each exercise, concentrate on activating these muscle groups when performing your reps.
As always, don’t forget to warm up and cool down before and after every workout.
Ex1: KICK 'EM HIGHS
CARDIO EXERCISE - TARGETS : HEART & LUNGS
Right + Left = 1 REP
*
INSTRUCTIONS:
1. Keeping shoulders low and back straight
2. Place hands behind buttocks
3. Draw your abs in tight
4. As fast as you can jog on the spot
5. Kicking heels up to butt
*
MODIFY:
Reduce the pace of your step, step rather than jog if you need
Ex2: PEPPER TAPS
STRENGTH EXERCISE - TARGETS : FULL BODY
RIGHT + LEFT = 1 REP
*
INSTRUCTIONS:
1. Starting in the plank position
2. Wrists in line with your shoulders
3. Abs tight
4. Keep back straight
5. Feet hip width apart
6. Put weight on left hand and tap left shoulder with right hand
7. Return to plank position
8. Put weight on right hand and tap right shoulder with left hand
*
MODIFY:
Option 1: Widen the stance of your feet larger than hip distance
Option 2: Once in plank position, drop both knees to the floor
Ex3: BUTTERFLY FLUTTER
CORE EXERCISE - TARGETS : LOWER ABS
Right + Left = 1 REP
*
INSTRUCTIONS:
1. Lay flat with hands under tailbone for support. Keep head neck and shoulders on mat
2. Draw knees into chest and extend legs to ceiling
3. Drop both legs together to a point which is comfortable, where you feel your abs fully engage.
You should not feel your back muscles at all. If you do, your legs are too low, so raise them slightly until you feel control fully back in the abdominal muscles.
4. Keep legs long and movement from the hips
5. Flutter legs slowly past each other
*
MODIFY:
Pop a little bend in the knees and keep the legs higher and the flutter narrower
Ex4: SIT TIGHT & PEPPER
LOWER BODY EXERCISE - TARGETS : LEGS & GLUTES
Hold For A Slow 10/9/8/ Count
*
INSTRUCTIONS:
1. Stand against a wall with your feet hip width apart
2. Walk your feet out as you slide down the wall
3. Once your hips are in line with your knees, roll shoulders down and back, engage abs and sit tight!
4. Ensure there is a 90° angle at the knee, knees in line with ankles
Tip: Push your back into the wall at all times.
*
MODIFY:
Keep your hips higher than your knees
Ex5: SUPERWOMAN
LOWER BODY EXERCISE - TARGETS : GLUTES & BACK
Up + Down = 1 REP
*
INSTRUCTIONS:
1. Lay face down on the mat
2. Lengthen both arms away from the body - shoulder width apart, palms facing the floor
3. Legs are long and hip width apart
4. Activate pubic bone and lower rib onto the mat
5. Inhale and lift arms and legs towards the ceiling
6. Arms move from shoulder joint and legs from the hip
7. Keep back straight, spine in neutral ensuring your head doesn't move of it's own accord
8. Exhale drop arms and legs to the floor
*
MODIFY:
Lift one arm/leg at a time, keeping forehead to the mat.
Your On Demand Fitness Class
Beginners Total Body Pepper Hustle Interval Training (PHIT) 1
Express Workout <20 minutes
Grab your towel, your water bottle and get ready for this quick Total Body Workout!
5 Exericses
PHIT
40 Seconds On
20 Seconds Off
3 Rounds
Be Sure to complete your warm up before beginning your workout!
Ex1: GET YOUR SKATE ON
CARDIO EXERCISE - TARGETS : HEART & LUNGS
Right + Left = 1 REP
*
INSTRUCTIONS:
1. Keeping shoulders low and back straight
2. Draw your abs in tight
3. Starting in a gentle curtsy position
4. Leap from left to right
5. Bringing foot behind at opposite side to land in a gentle curtsy
6. Don't stop, find your flow continue to leap gently from left to right until reps complete
*
MODIFY:
Step rather than jump side to side
Ex2: BAT WINGS BE GONE
STRENGTH EXERCISE - TARGETS : UPPER BODY
UP + DOWN = 1 REP
*
INSTRUCTIONS:
1. Starting in seated position
2. Bend knees and tuck heels towards the hips
3. Place arms behind the body, shoulder width apart and palms on floor with fingers pointing towards the body
4. Draw shoulders back and down, bring abs in tight
5. Lean back to engage weight on the hands
6. At the same time push off through the feet so hips lift off floor
7. Both arms straighten
8. Now holding position, only using your arms bend at the elbow so that hips drop towards the floor and push back up into the straight arm position
*
MODIFY:
Reduce the movement at the elbow keeping the push higher
Ex3: ANKLE TOUCH
CORE EXERCISE - TARGETS : OBLIQUES - THOSE LOVELY MUSCLES THAT CARVE THE WAIST AND SUPPORT TWISTING OF THE TORSO
Right + Left = 1 REP
*
INSTRUCTIONS:
1. Lay on mat, bend knees and bring heels in towards the hips
2. Flatten back on the mat
3. Curve head, neck and shoulders up
4. Tighten abs
5. Lengthen the arms down the body
6. Exhale and swivel left hand to touch left ankle
7. Then swivel right hand to touch right ankle
8. Stay up off the shoulder blades
*
MODIFY:
Option 1: Keep head on the floor
Option 2: Tuck the chin and use hands behind the head to support the neck
Ex4: The Squat Pump
LOWER BODY EXERCISE - TARGETS : LEGS & GLUTES
Down + UP = 1 REP
*
INSTRUCTIONS:
1. Standing with feet shoulder width apart
2. Shoulders low and chest strong
3. Tighten abs
4. Send hips back as you squat down
5. Weight through the heels
6. Keeping back straight& knees behind toes
7. When you are as low as you can go - Pause
8. Draw abs tight, engage glutes and return halfway to standing
9. Next, drop back down into your squat
10. Perform a ``pump`` action
*
MODIFY:
Keep squat higher, don't worry how low you go just keep good form
Ex5: BACK BUILDER
LOWER BODY EXERCISE - TARGETS : GLUTES & BACK
Up + Down = 1 REP
*
INSTRUCTIONS:
1. Lay face down on mat
2. Cross hands and rest forehead
3. Relax head, neck, and shoulders
4. Legs hip width apart
5. Activate pubic bone and lower rib on the mat
6. Squeeze glutes/butt muscles together and raise both legs off floor
7. Hold for one second and return legs to mat
8. Exhale gently on the up, inhale gently on the down
*
MODIFY:
Raise one leg at a time, rather than two
Your On Demand Fitness Class
Beginners Total Body Pyramid 2
Express Workout <20 minutes
Grab your towel, your water bottle and get ready for this quick Booty Burning Workout!
5 Exericses
Complete 10 reps of each exercise 1-6 in order shown.
In quick succession complete 9 reps of each, in order shown.
Continue to work your way down the pyramid until you reach 1 rep of each exercise.
Be Sure to complete your warm up before beginning your workout!