Unikurve Programme for Pre Season readiness
Complete warm up first or do Unikurve workout after you have completed cardio work out.
This will be a time work-out rather than a rep work out and will be a total body strength and
conditioning.
You will hate me, if you do it properly, but it will be worth it.
There are several ways to do this but as you are a fit bloke we will start with 50 seconds of exercise
followed by 10 seconds of rest. There are several routines I am going to include, chose two of them,
each routine will last 12 minutes you can have a 3 minute rest in-between routines.
Really try and engage your abs in each exercise by clenching your butt and squeezing your abbs. This
will help your control and as the cardio increases the six pack will get even better.
There are many more variations but this will be great for starters.
Routine 1
50 seconds of Unikurve star jumps. Stand with feet together holding green Unikurve by curved bars
at waist height. Jump and at the same time raise Unikurve to shoulder height and land with feet
spread wide, jump again and lower Unikurve land back in starting position. As you get better try
raising Unikurve above your head.
10 seconds rest
50 seconds of easy core twists. Rotate Unikurve round so it is resting on your shoulders with the
curve pointing to the floor (see instruction manual or video) bend knees slightly and complete a full
twist left then right, keeping back straight.
10 seconds rest
50 seconds chest press/shoulder press. Sit on Swiss ball knees and feet together, using green
Unikurve again holding on curved bars, press the Unikurve above your head and bring back down to
shoulder height roll down on the ball and complete a bench press, roll back up the ball and complete
a shoulder press. Keep repeating this will get very tough but is really worth it.
10 seconds rest
50 seconds hammer curl. Holding Unikurve at waist height with curve pointing towards floor. Use
one bar in from the outside, bend knees slightly and curl Unikurve to chest then return to start
position.
10 seconds rest, repeat full routine 3 times.
Routine 2
50 seconds Unikurve squat thrusts, use exercise mat, use either Unikurve in stable position, hold the
curved bars, the gloves will help, start in press up position, then jump and bring knees toward chest,
land and jump back to start position, repeat bringing feet to left side then right side then middle. (I
use mat just for Unikurve and not feet for this as it tends to get pushed around) Remember quality
instead of quantity for this, it will really help your spring and speed this one.
10 seconds rest
50 seconds triceps dips, using either Unikurve on the mat sit with Unikurve behind you, curve away
from body place hands on top bar (gloves help) then keeping feet together with legs bent and arms
straight raise your bum off the floor by around a foot. Dip by bending your arms don’t quite touch
down and then straighten arms again, keep going this will burn after a few reps. If this is too hard for
set 2 and three, do tricep presses with curve away from back keep elbows near ears, lower the
ladder side of Unikurve down your back till elbows are at 90 degrees then straighten arms again.
10 seconds rest
50 seconds left bicep curl
10 seconds rest
50 seconds right bicep curl
(always use weakest arm first) hold on Unikurve on second bar put thumb in biggest triangle,
remember again quality is better then quantity, flex the bicep at the top of the rep.
10 seconds rest repeat routine 2 more times.
Routine 3
50 seconds mountain climb, same as squat thrust position but alternate legs like you are pulling a
sled.
10 seconds rest
50 seconds pendulum Tic-Toc, hold green Unikurve with the curve away from the body, on the
curved edge at the end where it joins the ladder but under the curved hand hold. Bend knees
slightly; keep back straight, swing Unikurve left and right but not going above shoulder height, again
quantity rather than quality. This really works the whole core.
10 seconds rest
50 seconds walking press up, in the stable press up position, complete 1 press up, walk Unikurve
forward one pace keeping feet in the safe place, left, right complete another press up, walk Unikurve
back right left repeat again, quality over quantity, try not to rest if it gets too hard do this on knees
rather than feet.
10 seconds rest
50 seconds Russian Twists with knee rise. OK this is a toughie, sit on mat hold Unikurve on curved
hand holds, bend knees slightly so they are off the floor. Hold Unikurve in front of you like a steering
wheel in a position is as though you are in a F1 car, turn whole core left so Unikurve almost touches
the floor as you bring your right knee towards your chest, then turn right with Unikurve as you lower
your right leg, raise your left leg and almost touch down with Unikurve. Repeat it is important with
this one to turn your core not just your shoulders and try not to touch your feet down during the
whole set. If this gets too hard in set 2 or 3 place the gym ball behind your shoulders. Quality not
quantity again.
10 seconds rest
Again 3 rounds of the 4 exercises.
Routine 4
50 seconds Unikurve this is a squat thrust, followed by a star jump combination, as you get better at
these throw a press up in at the start, so its press up, squat thrust to star jump, and back, use the
green Unikurve.
10 seconds rest
50 seconds oblique shoulder raise. Hold Unikurve in middle weight position, ladder towards left
thigh, right hand on head, feet 1’ apart. Lower Unikurve towards floor by bending sideways, then as
you stand straight lift Unikurve to shoulder height, lower Unikurve to side, and repeat the oblique
shoulder raise. Quality, not quantity!!!!!
10 seconds rest
Repeat above on right side
50 seconds Swiss ball squat twists. On a flat wall hold Swiss ball off floor between bum and wall, lean
into it keeping back straight, hold Green Unikurve out at shoulder height by curved handles, arms
straight and squat so thighs are parallel with floor as you twist core left. Stand up going back to
centre with Unikurve, repeat but as you squat down rotate core right and stand again. Keep going…..
If it gets too hard on shoulders hold Unikurve to your chest, and carry on. As the top of each rep
throw in a calf raise, let’s get some speed in them legs!
Routine 5
Choose one of the first exercises from above.
10 seconds rest
50 seconds reverse leg curl, on mat, place Unikurve in dip position, put feet on Swiss ball, lift bum off
floor, keep arms straight, bring ball towards bum and straighten legs, keep repeating, make sure you
stretch those Hammies after.
10 seconds rest
50 seconds Swiss ball Kayak. Sit on ball, feet and knees together, kayak, just like you are on the
water, holding Unikurve by curved hand holds, quality not quantity again. See the pics on the
website or the wall chart for this one.
10 seconds rest
50 seconds Lunges with twist. Place Unikurve on the shoulders, curve pointing to floor, lunge
forward, ½ metre or so, with left foot, turn left at same time by rotating your core, stand again,
repeat on opposite side.
10 seconds rest
Do routine 3 times