BACK TO BASICS
With over a decade of experience in the fitness industry,
Clay’s approach to training is as refreshing as it is simple;
I train because we are made to move.
It’s this philosophy that drives Clay’s
passion for health and fitness and helps
to inspire, motivate and encourage
his clients to become the best version
of themselves.
Clay’s experience as a highly trained
fitness professional prove that he is
dedicated to his craft. With a range of
qualifications already under his belt, the
father-of-two continues to add weight to
his achievements by developing his skill
set regularly.
With a Certificate 3 and 4 in Fitness and
Advanced Nutrition, Clay is also a Level 1
Strength and Conditioning Coach, Level 1
CrossFit Trainer, Weightlifting and Sports
Power Coach and is an accredited Boxing
for Fitness Coach and Active Kids Trainer.
In 2011, Clay ticked a major goal off his
bucket list; he flew across the world
to compete in the teams event at the
Reebok CrossFit Games in California.
Upon returning to Australia, Clay was
determined to share his love of CrossFit
with those searching for an effective
way of training that matched physical
endurance with mental strength.
Over the next few years, Clay was able to
share his passion for fitness by becoming
Head of Programming for a Gold Coast’s
pioneering female only gyms, owned and
operated by his wife, fitness and lifestyle
influencer Revie Jane.
In 2016, the husband and wife team
rebranded the gym to TRAIN, with Clay
responsible for creating an ever-evolving
training methodology designed to
target muscle groups, increase fitness
effectively and excite members.
Adding Author to his already impressive
resume, Clay co-wrote the meal
preparation guide, Meal Prep with Revie
and Clay, after identifying key areas
his clients and online community have
struggled with when it comes to meal
preparation.
To compliment the meal prep guide,
Clay is now taking his innovative training
programs online, with his online fitness
program Back to Basics available for
anyone to access, anywhere in the world.
With life now busier than ever, Clay’s
passion for healthy living stems from his
greatest motivation: his family. The doting
husband is a father to two beautiful girls,
Lexington and Lola, and being an active
and healthy Dad is important to Clay.
LET TE R FRO M
THE COACH
I’ve been in the fitness industry for over
10 years and I’ve been lucky enough to
compete and train alongside world class
athletes. I’ve also had the chance to
learn from some of the best Strength
and Conditioning coaches Australia
has to offer.
In that time I’ve found a certain style of
training to be the most effective. A type
of training that doesn’t take an hour to
achieve the effects of a good workout
that can be completed at home or
whilst travelling.
If you are travelling, usually you have
access to a small gym, you spend an
hour having a go on everything and
trying to come up with a workout.
In that time an hour has passed and
you’ve barely broken a sweat. These
workout can be perfect for those
times, it’s programmed for you in
advance, accessible from your phone
and is complete with a warm up for
each workout.
I’ve designed this program to be
completed over 4 weeks, for someone
wanting to start their fitness journey or
maintain their fitness but do not have
access to a gym.
Each workout can be completed in 20
minutes (with an exception of a couple
of tougher ones) and will help you gain
muscle and improve fitness.
All of the workouts can be adjusted to
suit your fitness level and because you
will be doing them in the privacy of your
own house/yard there is no reason not to
scale it back and move properly.
There will be 5 workouts each week,
the workouts will include warm up,
workout and each movement has
a demonstration video linked.
(see on page 31.)
Equipment that would be helpful but
not essential are a set of rings and a
skipping rope.
Feel free to modify the movements to
suit your fitness level. For example, when
squatting if squatting to full depth hurts
your joints squat to a chair or something
that reduces the pain. If skipping is not
your thing, try running on the spot or
swapping it for a bike if possible.
We were all made to move and over our
lives we sometimes neglect these primal
movements. Trust me when I say if you
get these movements back you’ll feel a
lot better in day to day life.
I hope by following this program I
can have part in helping you reach
your fitness goals, lose body fat and
gain strength.
- Clay
W
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1
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Day 1
1
T I P | The idea today is to get as many reps done as you can in the
minute, if you need a short break count to 5 and then get back into the
reps. Work hard for 4 minutes and earn your minute rest.
WA R M U P
WO R KO U T
2 SETS
1 MINUTE ON EACH MOVEMENT
10
10
5
5
Repeat 3 times
Alternating Lunges
Squats
Push Ups
Burpees
Push Ups - Knee Push Ups
Sit Ups - Crunches
Squats
Skips - Running On The Spot
REST MINUTE BETWEEN SETS
As soon as you finish your 3 sets
3 Attempts At Max Plank Hold
R E S U LT S
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Day 2
1
T I P | Today I want you to get the five rounds done as fast as you can with
minimal rest, it’s going to get tough but keep pushing.
WA R M U P
WO R KO U T
3 SETS
5 ROUNDS
10 Lateral Strides
10 Floor To Sky Touches
5/Side Side Plank Rotations
10M
10M
10
10
10
R E S U LT S
Bear Crawl Forward
Bear Crawl Backwards
Squats
Burpees
V-Ups
W
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Day 3
1
T I P | Today you will be working hard for 20 seconds then resting for
10 seconds for 4 minutes, alternating between two movements. The
idea is to work hard and hit a number of reps each time you are in the
20 second work period, for example if you hit 6 Rock press in the first
20 seconds, the aim is to try and do 6 reps every time, this may not be
possible but try as hard as you can to stick to that number.
WA R M U P
WO R KO U T
2 SETS | Moving with some pace
With a tabata clock 20 seconds on
20 seconds off For 4 Minutes on
each section. Alternate between the
two exercises.
20 Shoulder Rotations
10 Body Rotations
5/Side Body Crossover
A|
B|
C|
D|
E|
R E S U LT S
Rear Foot Elevated Split
Squat Left (Weight Optional)
Rear Foot Elevated Split
Squat Right
Rock Press
Plank Hold
Toe Touches
Straight Leg Drops
Ring Row
Box Dip
Skip/ Run On The Spot Plyo Lunge
W
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Day 4
1
T I P | Today is about moving with purpose. Take a little longer to
perfect the movement. If you need a rest to get through a set take
the rest, come back and get back into it.
WA R M U P
WO R KO U T
2 SETS
4 SETS
10
10
10
Not for time just move with purpose
Hands Elevated Push Ups
Mt Climbers
Squats
10
30
10
30
Feet Elevated Push Ups,
E.g. Feet On A Chair Or
Up Two Stairs
Second Side Plank Left
Diamond Push Ups
Second Side Plank Right
FINISHER
3 MINUTES
Max Push Up Toe Touch
R E S U LT S
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Day 5
1
T I P | Today is about moving as fast as you can, we will be climbing in
reps each round so you’ll start fast and slow down as the workout goes
on, try your hardest to keep the pace and your heart rate high.
WA R M U P
No need to warm up today you’ll warm up as the workout goes on.
WO R KO U T
STARTING WITH
THEN
1
1
1
2
2
2
Lateral Stride
Burpee
Squat
THEN
Lateral Stride
Burpee
Squat
AND SO ON.. Work your way up to ten
ABS
3 SETS
20
20
20
Heel Taps
Flutter Kicks
Crunches
R E S U LT S
3
3
3
Lateral Stride
Burpee
Squat
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2
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Day 6
2
T I P | Today is not to be done too fast just move with purpose and
control all the movements. If you need, drop to your knees during the
push ups. If you are not using rings please be safe with your movement.
WA R M U P
WO R KO U T
3 MINUTES
4 SETS
Skipping
10
10
10
10
Diamond Push Ups
Controlled Ring Rows
Wide Push Ups
Face Pulls
3 SETS
10
20
Shoulder Taps
Mountain Climbers
1 MINUTE
3x
Plank Holds
REST 2 MINUTES
R E S U LT S
W
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Day 7
2
T I P | Today is about speed, get those burpees done as fast as you can,
then try to catch your breath on the 30 skips. The jackhammers will get
tough, push through the pain.
WA R M U P
WO R KO U T
3 ROUNDS
FOR TIME
10
10
5
10 - 1 Burpees
Sit ups
Squats
Burpees
R E S U LT S
In between each set perform
30
10
Skips
Jack Hammers
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Day 8
2
T I P | Today is pretty straight forward and by now you will be feeling
like you can push your intensity a bit harder, today is the day.
Give it everything.
WA R M U P
WO R KO U T
2 SETS
3 ROUNDS FOR TIME
12
10
10
25
20
15
10
Side Plank With Rotation
Down To Up Dog
Lunges
MT Climbers
Lunges
Squats
Lateral Strides
ABS
3 SETS
20
R E S U LT S
Hollow Leg Lifts
(use object to lift legs over)
W
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Day 9
2
T I P | Today I have set the time domain for you, everyone will work for
twelve minutes and complete as many rounds as they can. Each round
consists of 50 reps how many rounds can you do?
WA R M U P
WO R KO U T
3 SETS
As many rounds as you can in 12 minutes.
30
10
As soon as you finish a round start
another, see how many you can get
done in 12 minutes.
Skips
Mt Climbers
15
15
10
10
Sit Ups
Squats
Ring Rows
Ring Push Ups
ABS
2 ATTEMPTS
Max Plank Hold On Rings
R E S U LT S
W
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Day 10
2
T I P | Today we have four rounds to complete as fast as you can.
This will get the triceps burning, keep your rests short, if you need one.
WA R M U P
WO R KO U T
3 SETS
As many rounds as you can in 12 minutes.
10
10
10
As soon as you finish a round start
another, see how many you can get
done in 12 minutes.
Cossack Squats
Body Openers
Lunges
20
10
10
40
Alternating Step Ups
(find something that is level with your knee)
Incline Push Ups
(use whatever you are
jumping on)
Dips (use whatever you
are jumping on)
Skips
ABS
3 SETS
30
20
10
R E S U LT S
Flutter Kicks
Bicycles
Straight Leg Drops
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3
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Day 11
3
T I P | Today we have one minute on each movement for three to five
sets. One minute is a long time when you are doing burpees so use the
first set as a gauge to how many reps of each movement you are
capable of. Once you finish the 3 sets ask yourself, ‘Can I do
another set?’. You and I both know the answer!
WA R M U P
WO R KO U T
2 SETS
1 minute on each movement
10
10
10
10
3 - 5 SETS
Squats
Lunges
Push Ups
Sit Ups
rest 1 minute between sets
1.
2.
3.
4.
5.
R E S U LT S
Reverse Burpee
Kick Sits
Shuttle Runs Forward/
Backward
Burpees
Straddles (Try to get your feet
up near your hands)
W
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Day 12
3
T I P | Today our reps drop by 10 each round meaning it should get
easier, this may not be the case as I want you to move as fast as you
can and get your heart pumping. You will perform 40 reps of Half V-ups,
40 Push ups and 40 Jump squats before moving onto 30 Half V-ups,
30 Push ups and 30 Jump squats then move onto 20 of each.
WA R M U P
WO R KO U T
3 SETS
40-30-20 REPS OF
45
5
5
10
Half V-Ups
Push Ups
Jump Squats
Second Plank
Burpees
Push Ups
Jump Lunges
R E S U LT S
W
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Day 13
3
T I P | Today your workout will be over in 15 minutes. We will work
for 45 seconds and then have a 15 second break, move onto the next
movement and do the same. There will be no longer rest than 15
seconds for the 15 minutes.
WA R M U P
WO R KO U T
Head out for a 5 minute Jog
3 SETS
Work for 45 second Rest for
15 Seconds off. No stopping for
15 minutes
1.
2.
3.
4.
5.
R E S U LT S
Ring Rows
Wall Squat Hold
Rock Press
(Get Your Bum High)
Hollow Rock
Deadlift Jumps
W
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Day 14
3
T I P | Today is about working real hard for 20 seconds and trying to
recover in 10 seconds. Yes it will be tough but keep working hard.
The reps will drop but the push doesn’t need to. You will complete 8
sets on each movement. Stick to one movement until you have
completed the 8 sets. Your scores will be the lowest number of reps
you performed in the 20 second block.
WA R M U P
WO R KO U T
2 MINUTES
Tabata 20 seconds of work 10
seconds of rest.
Skipping
8 ROUNDS ON EACH (4 MINUTES)
Your score will be the lowest
amount of reps.
1.
2.
3.
4.
R E S U LT S
Squat
Push Up
Reverse Lunge
Kick Sits
W
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Day 15
3
T I P | Today is all about hanging in there, just keep chipping away at
those reps until you have them all completed.
WA R M U P
WO R KO U T
2 SETS
FOR TIME
10
5
10
5
100 Skips
Deadlift Jumps
Burpees
T Spine Lunges
Kang Squats
R E S U LT S
80
70
60
50
40
30
20
10
100
Squats
Sit Ups
Push Ups
Ring Rows
Step Ups/Side
Toe Touches
Burpees
Rock Press
Skips
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4
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Day 16
4
T I P | Today’s workout is going to push your heart rate up high while you
work and let it settle in the two minute rest. Try to push really hard for
the 50 reps.
WA R M U P
WO R KO U T
2 SETS
As fast as possible.
30
20
10
5 attempts with a 2 minute rest between
each attempt.
Skips
Lunges
Push Ups
R E S U LT S
10
10
10
10
10
Cossack Squats
Push Ups
Squat Jumps
Rock Press
Kick Sits
W
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Day 17
4
T I P | Today is more about moving and sweating, rather than pushing it
to the limit. Try to move for the entire 40 seconds each time and not rest
any more than you really need.
WA R M U P
WO R KO U T
4 SETS
15 minute running clock
20
10
10
40 SECONDS OF WORK
20 SECONDS OF REST
Second Side Plank Left/ Right
Mountain Climbers
Body Openers
R E S U LT S
Skipping
Burpees
Face Pulls
Split Squat Left
Split Squat Right
W
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Day 18
4
T I P | Today is about pushing the limit. It’s 12 minutes so give it heaps
and hang on. Try to slow your breath through the skips.
WA R M U P
WO R KO U T
2 SETS
12 MINUTE AMRAP
30
6
6
40
10
10
10
10
Seconds Skipping
Kick Sits
Straddles
R E S U LT S
Skips
Kick Sits
Straddles
Push Ups
Burpees
W
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Day 19
4
T I P | Today is only three rounds, you know you can get through that,
get it done as fast as you can, try not to break up the reps.
WA R M U P
WO R KO U T
3 SETS
3 ROUNDS FOR TIME
10
10
5
10
40
10
10
Squats
Push Ups
Side Plank Rotations/Side
Push Up Toe Touches
Mt Climbers
Squat Jumps
Lateral Strides
ABS
2 SETS
1
Minute Plank
REST 30 SECONDS
30
Second Plank (Left)
REST 30 SECONDS
30
R E S U LT S
Second Plank (Right)
W
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Day 20
4
We made it, congratulations if you have completed all the workouts and
have seen your fitness improve, hang onto the workouts so you can try
them again and see your improvements.
T I P | Today’s workout is a bit longer and adds a bit of a mental test to
see how you go pushing through a larger load of movements. Enjoy.
WA R M U P
WO R KO U T
2 SETS
FOR TIME
10
10
10
5
100
100
100
100
100
100
100
100
100
100
Body Openers
Washing Machines
Cossack Squats
Burpees
R E S U LT S
Butterfly Sit Ups
Jump Squats
Jack Hammers
Plyo Lunges
Bicycles
Kick Sits
Diamond Push Ups
Russian Twists
Cossack Squats
Shoulder Taps
5 M I N UTE
FINISHE RS
PUT YOUR
E XCUS E S
TO BE D
A N D G ET
CO M FO RTA B LE
WITH B E I N G
U N CO M FO RTA B LE .
1.
2.
T I P | Move fast, this
will catch up with you
real quick so take short
rests then get as many
reps as you can.
TIP | Try to not rest for
longer than 5 seconds
if you need a break,
just push hard it’s only
5 minutes.
30 seconds on each
for 5 minutes
As many rounds as you can
in 5 minutes
Kick Sits
Toe Touch Push Ups
20
20
10
20
30
Sit Ups
Flutter Kicks
Push Ups
Mt Climbers
Second Plank
3.
T IP | Work hard for
20 seconds and earn
your 10 second rest,
you will complete 2
sets of the same
movement (1 minute
total) then swap to the
next and so on.
30 seconds on each
for 5 minutes
Jack Hammers x 2 Sets
Mt Climbers x 2 Sets
Jack Hammers x 2 Sets
Mt Climbers x 2 Sets
Toe Touches x 2 Sets
N OTH I N G GOO D
CO M ES FRO M
COMFORT ZONE S .
4.
5.
30 seconds on each
for 5 minutes
As many rounds as you can in 5 minutes
T I P | Burn whatever
you have left, push to
move for 45 seconds
and try to catch your
breath in the 15
second break.
Squat Jumps
Reverse Burpees
Plyo Lunge
Burpee
Sit Up
TIP | Can you finish this in 5 Minutes?
Give it heaps and try to complete all of the
reps once the clock hits 5 minutes. Stop
wherever you are and record what you made
it to, that way when you try again you can see
if you have improved.
20
20
20
20
20
20
Burpees
Kick Sits
Sit Ups
Straddles
Push Ups
Air Squats
M OV E M E NT
G LOSSARY
BICYCLE CRUNCH
STRADDLE
BUTTERFLY SIT UP
V UP
CRUNCH
BEAR CRAWLS
FLOOR TO SKY
BOX STEP UPS
PUSH UP WITH
TOE TOUCH
HALF V UP
COSSACK SQUAT
PUSH UP
HEEL TAP
LATERAL STRIDE
REVERSE BURPEE
HOLLOW LEG LIFT
LUNGE
RING DIPS
HOLLOW ROCK
RING ROW
JACK HAMMAR
REAR FOOT
ELEVATED
SPLIT SUQAT
KICK SIT
REVERSE LUNCH
BODY CROSSOVERS
LEG RAISES
SQUAT
BODY ROTATIONS
LYING TOE TOUCH
WALL SQUAT
DEADLIFT JUMPS
MOUNTAIN
CLIMBERS
BOX DIP
KANG SQUAT
BURPEE
SHOULDER
ROTATIONS
PLANK
RUSSIAN TWIST
FLUTTER KICKS
SIDE PLANK
DIAMOND PUSH UP
DOWNWARD DOG
UP DOG
FEET ELEVATED
PUSH UP
HANDS ELEVATED
PUSH UP
KNEE PUSH UP
WIDE PUSH UP
T SPINE LUNGE
ROCK PRESS
C L AY _ S C H U L Z