Ok so I have been dabbling in a little bit of education and fun training the last month and can assure you I used to think I was FIT. I have definitely increased my strength, stamina and improved my mindset the last month or so by being in an environment that has pushed some of my limits. I am just seeing my potential again and as time is of the essence – I would like to keep this motivation and share a structure that I feel will really get me seeing results personally over the next FOUR weeks.

I have also changed my mindset in terms of what I like and get out of training. Typically a solo trainer, I have now seen the benefits of having people supporting you through the sessions, cheering you on to finish ever rep with perfect form, to dig deeper than you ever imagined. This is why I have joined a Crossfit gym to do a few of the session there and really challenge myself but support everyone at the same time. That’s not what happens in a regular gym, you put your headphones in and get the job done. That’s great. I do that too. But to see the changes I’ve made and the things I’ve done when people are right there with me – it’s been an eye opener.

My FOUR week plan for success includes the following:

(please keep in mind this is for ME and even though I sit in an office all day, I have been training since 2006, completed my fitness certificates, Les Mills modules, competed in Fitness shows and also have NO injuries – I have tailored it TO ME. If you have goals, want that bikini body, want to feel better – email me at gemmalivingbeauty@gmail.com )

–          This plan is for 4 weeks, I will then review and see how I’m FEELING, LOOKING, PERFORMING. I tend to cycle programs depending on my goals.

–          3- 4 resistant workouts a week

–          2 days on, 1 day off for the resistant sessions

–          Circuit training involves resistant moves and cardio (cardio is something I backed off for a while)

–          Aiming to tighten up all over and if I drop a few cm’s and kgs – yeah buddy! Time will tell. I’ll just put in the work.

–          Feel free to follow or take some tips – I always want people to reach their goals if you work HARD and SMART – sweat your little heart out – results do come.


Monday – Upper body (traditional focus)

Tuesday – Lower body (Plyometrics)

Wednesday (off – I normally have a family dinner here)

Thursday – Upper body (traditional focus)

Friday – Lower body (traditional focus)

Saturday – Cardio only

Sunday – Cardio only

Stretching – everyday, Bikram 1 oer week




3-4 sets, 60 secs rest

Dumbbell Incline Fly

Dumbbell Pullover

Dumbbell Row

Dumbbell Overhead Press

Dumbbell Lateral Raise

Dumbbell Tricep Extension

Dumbbell Curl (standing)


2-3 sets 15 reps

Push Ups

Chin Ups

Seated Row

Barbell Push Press

Cable Fly

Tricep Pushups

Cable Curl

NOTE: The upper body is prioritising back and shoulders here but the whole upper body will be conditioned. Ive never done an all dumbbell workout but thought it would be interesting. Less equipment needed! I also love body weight stuff – think about how heavy your body is and to pull that up, or push it, is really a challenge! Work it!



Because I’ve got no injuries and used to LOVE this stuff, I’ve included it in the next 4 weeks to see how my body responds. Something’s I try to remember is that it is INTENSE! It is HARD. That’s why its called a WORKout. So s solid pace is needed, a steady tempo to keep balance but fast enough to be working. No weights are needed,. If you are working hard enough you do not need them – this will also put stress on the joints and tendons when we will be fatiguing. Core is strong to maintain stability. Try not to eat just before the session. I always wait like 30-45mins post my meals before training. Do NOT perform as a circuit – do one exercise completely and move on to the next. MAX 45 secs between sets.

Warm up – skipping, walk, cardio machine, do some lunges, crazy active stretches to get thos legs warm)

Bench step up 3 sets x 20 reps each leg

Box Jumps 3 sets x 20 reps

Lunge Jumps 3 sets x 20 reps each leg (yes im serious!)

Travelling Jump Squats 2 sets x 20 reps

Band side step (also serious)

Standing Calf Raises 3 x 15 reps


Deadlift –4 sets x 15 reps

Squat 3 x 20

Walking lunge 3 x 20 each leg

Leg press 3 x 12

Leg Extension 3 x 12

Stiff leg deadlift 3 x 15 reps


Core is involved in most the training sessions anyway so to some degree you already train you abdominals – especially the lower body plyometric day. For more of a workout include 1-3 sessions a week. This is what I will aim for and lets see the changes it brings.


V ups 3 sets x 20 reps

Crunch 3 sets x 25 reps

Knee Raise (one second hold at top) 3 sets x 25 reps

Plank –3 sets x 1 min


Decline ab sit ups 3 sets x 20 reps

Rope Cable Crunch 3 sets x 20 rep

Hanging Leg Raise 3 sets x 20 reps

Plank 3 sets  x1 min


Apart from walking my dog – I am no longer a cardio fan. Walking on a treadmill starring at a wall or tv is not my idea of fun anymore (it used to be!)

My goal is not to overtrain – something I used to do. I love training and think my split is pretty well good to go. I will get results with that and eating good food.

I used to love running to and also did that for the last while however my legs and results have not really been the best. MY body composition likes walking better. I also dont get sore joints. I can do sprints no worries. Just the long runs I don’t see the benefits even though my mind thinks otherwise.


–          WALK Dog everyday (40 mins)

–          Throw in 2 – 3 sessions of HIIT (85%-95% max heart rate. 2:1 ratio) in the 40 mins sessions

–          Do cardio whenever my energy levels are best and any time of day

–          You could do it another way but I will try this so one I get the most from my time

–          If my Crossfit sessions involve high intensity cardio – I need to take this into account and listen to my body

So this starts from today (I already did the plyos – couldn’t resist and I will cycle it from here!

Just a little thank you for a few people at this point – Amelia Ricci for being my training partner over the last few weeks/months! I’ve now changed gyms but it’s been great to work with her. Im sure we will sneak in something soon! www.livingbeauty.com.au

Ben and Ryan from Crossfit Adelaide and my team of foundation members – the last four weeks we have sweated, lifted and climbed things I never believed I could! You know I’ll be back – www.crossfitadelaide.com

James and Kayla from Crossfit Mode – recently opened, these guys will be seeing me for my sessions and already having two awesome sessions, I can not wait to see the place thrive like we are www.crossfitmode.com.au

Hope you liked my update

End of the day the message is simple:


Have an amazing week and feel free to email me at gemmalivingbeauty@gmail.com

Gemma Dawson

Blog writer for the Australian Natural Bodybuilding website

Featured Athlete/Competitive Fitness Model and Motivational Personality

Assistant Coach and Online Trainer through www.livingbeauty.com.au

‘Get HEALTHY and you NATURALLY get LEAN’ – Gemma Dawson