by | January 20, 2015

Quit slackin’ and make it happen with the SBC x Missguided 10 step base programme.

 1. Primal crawl backwards and forward

Keep as low to the floor as possible without your pelvis or chest touching. This movement engages full body in prep for what’s ahead. It opens up the hips and prepares for more stability. This is a great pre-workout tool to engage all of your muscle groups.

Works: core, special awareness, posture, warm up. Body part synergy.

Difficulty: 7/10

Beginner: 5 metres back and forth for 20 seconds

Intermediate: 10 meters back and forth for 30 seconds

Advanced: 10 metres back and forth for 45 seconds

2. SBC plyo jump twists

Squat as low as you can making sure that your chest is out and your shoulders are retracted. Keep your head high and jump plyometrically , rotating 180 degrees and transitioning straight into the squat as you land ready for the next rep. Keep soft knees when you land (think of a cat) but try to be as explosive as possible when you jump.

Works: full body, legs, glutes and core. Fat loss.

Difficulty: 9/10

Beginner: 10 rotations

Intermediate: 16 rotations

Advanced: 20 rotations

3. SBC clock lunges

The SBC clock lunges are designed to take your legs and brain in different directions to fire the glutes and facilitate more changes in strength. It’s great for building lean muscle. Pretend you’re in a clock face and lunge to 12, 6, 3 and 9 o’clock. Do this 4 times on each side.  Lunge forwards, backwards and to the sides (note that the final position should look like a curtsey)

Works: legs, glutes, core balance.

Difficulty rating: 6/10

Beginner : 3 reps of 12, 6, 3, 9 on each leg.

Intermediate: 5 reps of 12, 6, 3, 9 on each leg

Advanced: add barbell or free weight and aim for 6 reps of 12, 6, 3, 9

4. Floor push up to mountain climbers

Push yourself up directly from the floor and when you lock out your arms, thrust left and right feet in and out explosively with your feet to your tummy. Prime movers are chest, triceps and shoulders with the core, heart and legs engaging too. Try this in socks on a slippery surface

Works: chest, tricep, legs, abs and glutes

Difficulty: 8/10

Beginner: 20 seconds

Intermediate: 40 seconds

Advanced: 60-90 seconds

5. SBC hip hula rotations

The hips don’t lie and play a huge roll in your squatting and lunging lifting motions. This is a great way to forge the mind/body connection. It should look like you have an imaginary hula hoop on your hips! Try 20 seconds clockwise and anti clockwise. You can even squat down if you want. I use this as a great warm up tool.

mobilises the hips and great for proprioception (how your brain senses it’s in sync with parts of your body)

Beginner: 20 seconds each direction

Intermediate: 30 seconds

Advanced: 60 seconds

6. SBC matrix reach into hip thrusters

Keep your hips high and core tight.  Reach as far back over your left and right shoulders as you can, one arm at a time, whilst coming up on to the toes. Transition into hip thrusters immediately after you are back in position and stable. Squeeze your butt muscles on every thrust to really engage them.

Works: abs, core, legs, hip mobility, flexibility.

Difficulty: 7/10

Beginner: 40 seconds

Intermediate: 60 seconds

Advanced: 90 – 120 seconds

7. SBC can-can kicks into crab walk

Assume a position on your hands with your glutes high and your legs stable. Aim to explosively kick your feet one at a time to the highest point you can whilst squeezing your triceps as tightly as possible. Try to complete desired time and then rotate into immediate crab walk back and forth for 10 meters.

Works: full body. Core, legs, triceps, shoulders, heart. Fat loss.

Difficulty: 8/10

Beginner: 20 seconds crab walk repeated twice.

Intermediate: 30 seconds crab walk repeated twice

Advanced: 45 – 60 seconds. Crab walk repeated four times.

8. Burpee rotations

Perform the burpee and as soon as you jump rotate 180 degrees and land to perform next burpee. The twist and balance needed for this movement requires skill with your brain and body. This will really work your heart and is a typical SBC cardio movement.

Works: full body. Legs, glutes arms and core. Fat loss

Difficulty: 9/10

Beginner: 10 rotations

Intermediate: 12 rotations

Advanced: 15 – 20 rotations

9. SBC ménage a trois

A backwards jump lunge into a squat and press, all combined in one flowing movement. Keep the core strong and the chin high. This is great for proprioception and balance and will hit your full body. It’s cardio and it’s going to make you stronger all round.

Works: full body, core, legs, shoulders, heart. Fat loss.

Difficulty: 9/10

Beginner: 20 seconds

Intermediate: 30 seconds

Advanced: 45 – 60 seconds.

10. Side plank holds

Assume a plank position on either side. Bring the hand that is raised down to the floor then raise for desired rep range. Make sure your arm is locked at the top of every rep. Engage core and squeeze glutes for extra support.

Muscles used: obliques, lower back, core, shoulders.

Difficulty rating 6/10

Beginner: 10 reps on each side

Intermediate: 20 reps on each side

Advanced: 30 reps on each side

11. SBC wall climbers

Assume a semi handstand whilst elevated against a wall surface. Keep your body aligned and core tight and pump your knees into your tummy. Make sure your body is straight and your glutes and core are engaged.  You should also try and squeeze you shoulder blades together and remember to breathe too.

Works: full body, abs, core, legs, shoulder stability, fat loss. Fat loss.

Difficulty: 9/10

Beginner: 20 seconds

Intermediate: 30 seconds

Advanced: 45 – 60 seconds


Below are some great SBC combinations to target your specific area of attack. Combine each movement pattern back to back and with 15 seconds rest in between. Repeat each combo 4 times.

Beginner, intermediate, advanced levels apply to these patterns too.

Leg Workout

For the best SBC leg workout combo : movie 2, movie 3, movie 8

Four rounds.

Core Workout

Best SBC Core strength and mobility combo : movie 1, movie 5, movie 11, movie 12

Four rounds.

Fat Loss Circuit

Best SBC fat loss circuit : movie 1, movie 6, movie 8, movie 12

Four rounds.