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Cheap work outs, Bikini workouts, Office workouts, workout plans

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Kelly Greenslade

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Upper Body workout and core workouts to support anyone with Lower limb injuries or recovery from lower body surgery

Upper Body

Recovery

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Upper & Core Only

Upper Body & Core

Muscle Building

Bikini Focus

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Bikini Baby

Program designed to Develop athlete for the IFBB Bikini Division.

IFBB Inspired

Bikini Physique

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Bikini Queen

Specifically designed to work on Bikini and Sports divisions for Physique Competitions. Creating a great X Frame base for competitors.

Bikini Model

Bodybuilding

Bikini and Spots Divisions

IFBB 

Bikini Queen 2

Level up the Bikini Queen

Designed to build a bikini physique, all tempo work to slow it down. 

Bikini Athlete

Bikini

Physique

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Bikini Queen IV

For those wanting to workout in the gym while their lower body is recovering.

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Upper & Abs

Block 1

Building a Wellness Physique for Wellness Competition. Lower Body Dominant Workouts with focus on back and Shoulders for Upper

Wellness

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Wellness Queen

Wellness Queen I

Program focused on Building a Wellness physique. Bottom heavy and great definition in the top half. 

Aesthetic

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Wellness Queen II

High Glute and Leg Focus to create bottom heavy physique

Power Lifts and Accessories Even Spread of Upper Body and Lower Body

Power

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Power Up - Lower Dominant

Power UP - Lower Dominant

Power Up - Even Upper and Lower Split 

Power UP - Even Split

Working on building a physique for the Bodybuilding category. Strong legs and upper creating a large X Frame!

Body Building

Building a Bodybuilder

Focus on upper body and abs, adding Legs back in.

Mostly Upper

4 Days

Level Up 1 

Shoulders, Bis, Tris, Chest, Abs and a little Legs

Level Up 1

6 Weeks of Specific Building program for all body parts.

Building Muscle

Even Splits

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Level Up 2

Even Splits of Upper and Lower with a mixed session

Resistance Bands

Resistance Band Block

At home program utilising resistance bands only

Resistance Bands 1

Mixed

Upper and Lower

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Balanced Sessions

This is a 4 day per week full body home based program designed to be run along side your 21 Day to New you Challenge.  You would be best to have at the least a resistance band and booty band to get the most out of this program.

21 Day Challenge - At Home

21 Days New You - At home with bands

21 Day Challenge - Gym Sessions

21 Days New You - Gym Sessions

Pregnancy

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Lifting through Trimester 2

Lifting into Trimester 2

This Program is designed for you to really push and test your limits. Suggested for seasoned lifters who know how to lift well and know when they can push and know when to back off. 

Back Off Sets

Power and Progression

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Test Yourself

Test the Limits Part 1

Test Yourself - Upper Dominant

This workout is designed to do from 1-3 circuits of the program dependent on your time availability. 

First round is 7 sets, 7 reps and 7 second break
Second round is 6 sets, 6 reps and 6 second break
Third round is 5 sets, 5 reps and 5 second break

Choose to do as many rounds as you can. 

Circuit

Quick workout

Fit and Fast

Circuit style workout - choose the length of workout.

Strength Training Program for the second and into the third trimester of pregnancy.

2nd and 3rd trimester

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Pregnancy Block 2 - 2nd into 3rd trimester

End of Trimester 2 leading into trimester 3

Fitness

At Home

Home workout

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At Home Body

Home Work Out

Minimum Equipment

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At Home II

Sessions that are a mix of Lower and Upper for the Gym 

Mixed Sessions

Mixed Gym

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Mixed Up I

Program designed for a full 30 min workout utilising only Dumbbells. Can be great for Travel, Home Gym or quick work place workouts. 

Dumbbell

Minimal Equipment

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Dumbbells Only

Dumbbell Workout

Fitness for anyone. Peeling back to the basics of lifting and keeping it simple for a great workout. 

General Fitness

Gym Program

Simple 

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Fitness Program 1

Fitness Program I

Stripping the workouts back to the basic lifts and splits to get in a classic gym session.

5 days

Gym Workouts

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Bro Splits

Mixed Program of Home sessions with minimal equipment and Gym sessions with gym set up.

FIFO

Gym and Home

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Home and Away

Minimal Equipment workouts and Gym workouts

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Bikini Queen V

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Here we Go!

Sports Model Physique Building. 
Aiming to create an X Frame shape - Lots of legs, booty and shoulders. 

Sports Model

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Sports Model IV

Building a Body Builder - Focus is on Chest Shoulders and Legs to help create a body builder shape

Bodybuilder

Mens Physique

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Building a Bodybuilder II

Block designed to build a body building physique

Supplementary Weight Sessions for sports athletes to be done in conjunction with regular sports training. Working on functional and explosive motions to accelerate sports performance.  

Sports focus

Functional 

Explosive

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Building for Sport I

Focus on building arms and legs for baseball

Program designed to help runners create a great strength base to assist in marathon running.

Supplement training

Marathon training

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Strength for Marathons

Program designed to create a bikini athlete physique. High Glute, hamstring and rear delt focus. 