Mastery Workouts: Apprentice To Veteran

Mirafit Mastery is all about setting yourself new fitness challenges. Whether it’s being able to do your first press up or going from a V-sit to an L-sit.

And wherever you are in your training, there are always things you can do to improve.

Below, you’ll find our Mirafit Mastery workout which is designed to help you progress from Apprentice to Veteran.

And even if you haven’t signed up to Mirafit Mastery yet, this workout is still a great way to help you develop strength and torch fat.

There are relevant exercises taken from the Mastery which will challenge your whole body. And you can build up your reps and sets as you get fitter.

Ideal for the gym, or at home, follow along and let us know how you get on @MirafitOfficial.

The workout

For this workout, you’ll need:

Choose weights and resistances that are suitable for your fitness level. You’ll want two resistance bands, one for the lat pull downs, and one for the resistance band pull ups.

You don’t have to do weighted jump squats if you’re not quite there yet. But try to do a few each time to help build up strength, and then return to non-weighted jump squats after you feel like you’ve reached your limit!

Finally, we’ve suggested using a slam ball for the wood choppers, but you can also use a sandbag for this exercise if you prefer.


The idea of this workout is to help you develop strength. So, every time you finish a set, your muscles should be burning slightly, and you should feel like you can’t do many more.

We recommend you start by doing as many as you can in one minute with a 30 second rest.

Be guided by your body though:

  • If you’re finding it too hard, drop the weight or just try to do as many as you can of each exercise and then move on to the next one.
  • If the workout is too easy, increase the weight load/choose a different resistance band, and start again.

Once you have finished a full cycle, try to do another two cycles of all 10 exercises.

1) Resistance band pull ups

Wrap your resistance band around the pull up bar and tie it through the loop. Put one knee inside the loop (you may need a platform to help you). Holding onto the pull up bar, pull yourself up until your chin meets the bar then lower yourself back down again.

2) Jumping squats

Place the sandbag on your shoulders and hold with both hands. Stand up straight with your feet slightly wider than hip-width apart and your toes pointing outwards. Keeping your spine straight, bend your knees and lower yourself down while pushing your glutes back. Jump up while keeping your feet apart, land with soft knees and repeat.

mirafit fitness expert does a press up with a mirafit resistance band wrapped over his shoulders

3) Press ups

Get into a press up position. Your hands should be flat and directly under your shoulders with your fingers pointing forwards. Your hips should be tucked in and your body should be straight and rigid. Lower yourself down until your nose comes close to the floor. Your back and neck should be in-line with each other and your elbows tucked in. Push yourself back up to your starting position without letting your back arch.

If you’re still new to press ups, you can do these on your knees instead. Just make sure your bodyweight is over your arms and not your hips.

4) Lunges

Standing up straight, take a long step forwards so that you have one foot in front of the other. Keep your shoulders back and look straight ahead. Lower your hips down until both knees are bent at a 90-degree angle. Your weight should be directly above your back leg with your hips tucked in. Come back up and swap legs after 30 seconds.

5) Wood choppers

Stand up straight while holding a weight straight out in front of you. Bring the weight up diagonally over your right shoulder. While keeping your arms straight, swing the weight down and around to your left knee so that you’re in a squat position. Swing the weight back up again, making sure you keep that controlled motion. When you've completed your set, repeat on the opposite side going from above your left shoulder, down towards your right knee. Swap sides after 30 seconds.

6) Wall sits

Place your back flat against a clear section of wall, with your feet hip-width apart and your toes facing forward. Lower yourself down so that your thighs are parallel with the floor. Hold for a minute. If this is too easy, you can place the sandbag over your knees as you perform the exercise.

7) Resistance band lat pull downs

Wrap your resistance band around the pull up bar and secure it through the loop. While sitting on the floor with your legs out in front of you, pull the resistance band down towards the top of your abs with both hands so that your elbows move straight back and down. Then release in a controlled manner to repeat the exercise. Keep your back straight and chest lifted throughout.

8) Bulgarian split squats

Stand with one leg behind you at a 45-degree angle, with your toes resting on a weight bench - or something similar that will give you enough support. Your toes on your back leg should be straight and your calf horizontal. Make sure your weight is over your front leg and your back is straight. Bend your front leg so that your knee reaches a 90-degree angle. Your back leg should form a V-shape. Keep your chest lifted and push back up ready to start again. Swap sides after 30 seconds.

9) Leg raises

Lie flat on the floor with your arms down by your sides while supporting the bottom of your spine with your hands. Lift both legs up off the floor and bring them up so that they are both straight above you, at a 90-degree angle to your body. Lower your legs back down until they almost touch the floor. Ensure you do this slowly while keeping your back straight - it should not be arched. Raise your legs back up while keeping your feet together, ready to start again.

10) Standard sit ups

Lie on your back with your knees bent and your feet flat on the floor. Bring your arms up so that your fingers are lightly touching the sides of your forehead. Do not wrap your arms behind your neck as this can encourage poor form. Keeping your chest elevated, lift your upper body up into an upright position. Maintain a straight spine as you go up. Lower yourself carefully back down into your starting position ready to start again.

For the full library of workouts and exercises, sign up to Mirafit Mastery. It’s completely free and gives you access to a wide range of videos and up-to-date information.

And for more workouts and challenges, head over to our Instagram and Facebook pages now @MirafitOffcial.