WORKOUTS

LIST Workouts

LIST stands for Low Impact Strength Training which means lifting weights in a slow and controlled way. This is the most effective type of exercise for women around menopause who are looking to lose weight and tone up. Unlike high impact forms of exercise like cardio, LIST workouts avoid over-stressing the body, are kind on the joints and work with your hormones to deliver the best possible results.

We have included 2 months of LIST workouts in the Kickstart. The video below provides a short explanation of why LIST is so effective and how you can get started. Note: the workouts included in this programme are the shorter “30-minute” sessions mentioned in the video.

https://vimeo.com/697424291

Required Equipment

We’ve created our LIST workouts to require the least-possible equipment. All you need to get started is a resistance band and a couple of kettlebells:

    • Kettlebells: 4kg, 8kg and 12kg
    • Resistance band: 15kg or 15-35lbs

We recommend metal kettlebells over plastic ones, as the plastic ones are too bulky to handle effectively. Decathlon and Argos have the best value quality kettlebells out there and one or the other generally have stock. If you struggle there, Powerhouse Fitness is another good source, so check them out too!

https://vimeo.com/425454334

Month 1 Workouts

Complete each session once per week aiming to improve strength as you progress through the month.
Month 1 - Session 1

https://vimeo.com/506208760

Workout breakdown:

1. Box/Chair Goblet Squat – 3 x 12-15 reps
2a. Kettle Bell Shoulder Press – 3 x 10-15 (per arm)
2b. Band Pull Apart – 3 x 10-15 reps
3a. Kettle Bell Row – 3 x 12-15
3b. Two-arm Floor Press – 3 x 12-15

30 seconds rest between each exercise

Month 1 - Session 2

https://vimeo.com/506244010

Workout breakdown:

1. Suitcase Lunge – 3 x 8-10 reps (per leg)
2a. Kettle Bell Romanian Deadlift – 3 x 10-12 reps
2b. Wall Sit – 3 x 20-30 seconds
3a. Kettle Bell Pullover – 3 x 10-12 reps
3b. Band Face Pull – 3 x 10-12 reps

30 seconds rest between each exercise

Month 1 - Session 3

https://vimeo.com/506312681

Workout breakdown:

1. Kettlebell Sumo Deadlift – 3 x 8-10 reps
2a. Box/Chair Step Up – 3 x 8-10 reps (per leg)
2b. Kettle Bell Overhead Press – 3 x 8-10 reps
3a. Kettle Bell Bent Over Row – 3 x 8-10 reps (per arm)
3b. Push Up (Knees) – 3 x Failure

30 seconds rest between each exercise

Month 2 Workouts

These more advanced sessions can be completed once you have finished month 1.

Month 2 - Session 1

https://vimeo.com/508883018

Workout breakdown:

1a. Goblet Squat – 3 x 12-15
1b. Kettlebell Swings – 3 x 12-15
2a. Single Arm Kettle Bell Lunge – 3 x 12-15 (per leg)
2b. Kettle Bell Row – 3 x 12-15
3a. Kettle Bell Pullover – 3 x 12-15
3b. Kettle Bell Overhead Press – 3 x 12-15

30 seconds rest between each exercise

Month 2 - Session 2

https://vimeo.com/508900096

Workout breakdown:

1a. Single Leg Glute Bridge – 3 x 10-12 (per leg)
1b. Wall Sit – 3 x 20-40 seconds
2a. Kettle Bell Pendlay Row – 3 x 8-10 (per arm)
2b. Resistance Band Bicep Curl – 3 x 6-12
3a. Plank shoulder taps/high plank – 3 x 10-20
3b. Resistance Band Face Pull – 3 x 10-12

30 seconds rest between each exercise

Month 2 - Session 3

https://vimeo.com/508936284

Workout breakdown:

1. Kettle Bell Bulgarian Split Squat – 3 x 5-10 (per leg)
2a. Kettle Bell Romanian Deadlift – 3 x 6-8
2b. Bodyweight Glute Bridge – 3 x 15-20
3a. Push Up (Knees) – 3 x 5-10
3b. Russian twist – 3 x 10-20
3c. Flutter kicks – 3 x 10-20

30 seconds rest between each exercise