Charles’s Training and Nutrition
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Dynamic Warm Up
Activate is your short, full-body dynamic warm-up to switch on the muscles and open up the joints before you train. You’ll move through arm circles, torso rotations, inner thigh shifts, bridge roll downs, hip rolls, and push-pull motions to loosen tight areas, wake up the core, and get the blood flowing. Perfect before Foundation 9 or any session, it primes your body to move well, reducing injury risk and improving performance — all in just a few minutes.
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Program 1 - Back and Biceps
1a Cable Wide Pulldowns
4 x 8-12reps - 2010 tempo - 60sec rest
2a Machine Seated Rows
4 x 8-12reps - 2010 tempo - 60sec rest
3a Cable Narrow Pulldowns
4 x 8-12reps - 2010 tempo - 60sec rest
4a DB Turning Curls
4 x 8-12reps - 2010 tempo - 60sec rest
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Program 2 - Chest and Triceps
1a DB Flat Press
4 x 8-12reps - 2010 tempo - 60sec rest
2a DB Incline Press
4 x 8-12reps - 2010 tempo - 60sec rest
3a Press ups
4 x 8-12reps - 2010 tempo - 60sec rest
4 x 8-12reps - 2010 tempo - 60sec rest
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Program 3 - Legs
1a DB Back Squats
4 x 8-12reps - 2010 tempo - 60sec rest
2a Leg Extension Machine
4 x 8-12reps - 2010 tempo - 60sec rest
3a Leg Curl Machine
4 x 8-12reps - 2010 tempo - 60sec rest
4a Calf raises
4 x 8-12reps - 2010 tempo - 60sec rest