This program details the repetitions, sets tempo (speed in which you shoukd perform each exercise), the rest time (the time you take between sets to recover) and the intensity) the percentage of your maximum that you would work at in terms of load/weight).
Your personal trainer is best to explain these elements to you in more detail. Remember, this program assumes that you will be training with a fitness professional to assist and explain each movement so it is safe for your body's capabilities.

1. Step Hop Lunge

This brilliant, explosive exercise is a movement pattern exercise. That means, it's not just lunge, but an exercise that will help you to increase your over all power and strength , speed and height and at the same time , REALLY tone your butt!

Instructions: Set up a step bench and raise so it is sturdy and its height is just below your knee level. Pick up a set of dumpbells. Serp up eith right leg onto the step, propulsively driving the left knee up to hip height and hopvertically with the right foot off thestep; you'll land back on the step with the right foot. Step down on the floor with the left leg adn tehn step back on the floor in a lunge movement(i.e, the right leg moves back into the lunge position). Alternate legs.

Trainging Tip: Be sure of your footing at all times. Try and keep your stepping leg close to the step as you move backwards, and use a weinght that you can lift, rather than a super heavy one.

Rest: 1:30
Intensity: 90% 1RM
Reps: 8-12
Tempo: 1:0:1:1
Sets: 2-4

2. Sumo Deadlift

This is a variation of the traditional deadlift. It uses a wider foot stance with your feet turned out (externally rotated), which activates more mid-minimus (i.e., external rotators of hips - anyone working with a personal trainer or who has participated in group fitness classes, particularly the new core class would have heard about this term before.)to help create a strongbracing effect on the posterior oblique sling and create forced closure, stabilising the S.I. joint (i.e., the base of the spine /sacroiliac joint).

Instructions: Engage your pelvic floor and then draw your navel in towards the spine. Remember to drive through the heel; think legs, hips , core, arm ,and always keep the pelvis level. Breathe in as you pull. Use this breathing when working up to 60 per cent of maximum effort. That is, if 100kgs id the maximum you can lift, then only lift 60kgs while you are working to perfect your technique and form.

Training Tip: It is important that you initiate the pull through the hips and legs, rather than through the back. This exercise is not suitable if you have a weak back, but can be effective for those who wish to improve lover back,gluteal and havstring integration. Your deadlift grip shoukd always be one hand under and one hand over. You can swap your ldft and right hands so the 'under' becomes an 'over' and vice versa, after each set.

Rest: 1:30
Intensity: 80% 1RM
Reps: 8-12
Tempo: 2:1:1:1
Sets: 2-4

3. Multi - Directional Lunge

This exercise works the muscles around the hip joint in all three
dimensions, which means it is a very functional exercise, because it
accustoms the body to move in the directions we do on a daily basis,
and during sport.

Instructions: Engage your pelvic floor and then draw your navel in towards the spine. Step in to the forward lunge position, keeping your hips and shoulders parallel with the floor. Think of the bar as an extension of your shoulders making sure not to bring rotation or side flexion
into the movement. Work your way around the multi-directions in an
alternating fashion(i.e., front, front 45 degrees, side, back 45
degrees, back, etc). Monitor your foot and knee positions as mentioned
and be sure to avoid letting them drop in. And remember, alwaysavoid allowing the foot or knee to rotate inwards.

Training Tip: The hip, knee
and foot alignment is vital here. so that you don't impinge on the
joints and connective tissues. You may find this movement far more
difficult than a standard lunge as it requires a lot of stability.

Rest: 1:30
Intensity: 80% 1RM
Reps: 10
Tempo: 1:1:1:1
Sets: 2-4