The Transformers group training program. Below the table is the current strength and conditioning program referred to. 

Strength and conditioning table

 

Strength Circuit 1

Squat 10x

Reverse Lunge 10 x each side

Jumping Jacks x 30

Plank 30 secs

2–4 rounds with 1-2 min rest

between

Strength Circuit 2

Sumo squat 10x

Bowlers lunge 10x per leg

Jump rope 30x

Side plank 30 secs each side

Tricep dip 10x

Burpees 10x

2-4 rounds with 1-2 min rest between

Strength Circuit 3

Wall sit 60 secs

SL deadlift 10x each

Mountain climbers 30 secs

Side plank hip dip 10x each

Squat jump in place 10x

Reverse lunge with knee up 10x each

2–4 rounds with 1-2 min rest between

Core Circuit 1

Bridge 15x

Clamshells 15x

Plank 30 secs

Bird dog 10x per side

Figure 4 stretch 15 sec hold per side

Perform 2-4 rounds

Core Circuit 2

Bridge March 15x each

Hip abd 15x each

Side plank 30 secs each

Quad SL pulses 10x each

Pigeon 60 secs each

Perform 2-4 rounds

Core Circuit 3

Band side step 20x each

Band monster walks 20x each

Plank 60 secs

Fire hydrants 15x each

Runners lunge 5x then 15 sec hold each side

Perform 2-4 rounds

Drills 1

Slow march

Sidestepping

Toe walk

Heel walk

Perform drills for 30-60 secs each x 1-2 sets

Drills 2

Slow butt kicks

Karaoke slow

Walk backward

Perform drills for 30-60 secs each x 1-2 sets

Drills 3

Skipping

Side skips

Backward jog

Toe walk

Heel walk

Perform drills for 30-60 secs each x 1-2 sets