Day 1. Upper Body. Exercise Sets Reps Rest Chest Press secs Shoulder Press secs Cable Pull Down secs Seated Cable Row secs

Transcription

1 Workout Guide

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3 Day 1 Upper Body Chest Press secs Shoulder Press secs Cable Pull Down secs Seated Cable Row secs Treadmill 10-15min walk (5% incline) Bike 10mins on Level 6

4 Day 2 Legs & Core Leg Press secs Goblet squats w/kettlebell secs Step Ups min Crunches secs Treadmill 10min walk on 10% incline (medium pace) X-Trainer 15min on level 8

5 Day 3 Total Body Cable Pull Downs secs Seated Cable Row secs Dumbbell Push Press secs Leg press secs Kettle Bell Swing secs Rower 3x300m sprints 1min

6 Day 4 Total Body + Cardio Seated DB Press secs Chest Press secs Straight leg DB dead lifts secs Bike 3kms at Level 5 Treadmill 15-20min 4% incline walk at a medium pace

7 Day 5 Weights & HITT Dumbbell row secs Assisted Pulls up secs Leg Press secs Rower 500m Bike 5km at Level 5 Treadmill 10min at 10% incline.

8 Welcome to your workout plan. Now, there is good reason why I have you performing the exercises, reps and sets I have prescribed you. This is ensuring you get not just to your goal weight but also the best fitness level possible in the quickest time. I ve used extra caution with your plan to work around your pre-existing injuries. As the program progresses so will the workouts. One of the most important aspects of exercise is what is called continual progression. This term explains that you must be continually making the workouts harder for you to consistently see results. Your body has no need to get fitter or lose weight so you must force it to and a big part of that is with exercise. It s like if you went out and ran 1 kilometer, the first time you did it you would most likely find it challenging, wouldn t you? But if you did this everyday then it won t be too long until you find this comfortable. I will program your workouts with this in mind to ensure that as you continually improve your fitness levels the workouts will progressively get harder so you are always seeing results. I also want to ensure that you know that you do have to push yourself to see results. When you are working out I want you to really give it everything you have. What s that saying? You only get out what you put in! Common Workout Terms Reps A rep is short for repetition. Repetitions define the number of times to perform an exercise. For example, you do 12 squats, and then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls. Some trainers will test your fitness level by giving you a certain amount of time, say 60 seconds, to see how many repetitions you can perform within that allotted time frame. Sets Sets refer to how many times you will repeat that exercise for the set number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. If you do three sets of 15 reps of biceps curls, you will perform 15 repetitions, rest, 15 repetitions, rest, and finish with 15 repetitions. Sometimes the word reps are left out, and trainers will just tell you to complete three sets of 15. Rest Period (RP) How long you are resting between a set or between exercises. Intensity The term intensity refers to how hard you're working during you're workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength. It is important that you push your self as hard as you can with each of your workouts.

9 Incase you are unsure of how to perform one of the exercise I have prescribed you. Below you will find a list of all of the exercises a video link for their correct technique. Chest press Crunches Push press Goblet squats Lat pull down machine Leg extension Leg press Lying Leg Raise Lying leg curl Push up Seated cable row Shoulder press Step-ups Sumo squats Squat jumps Squat to shoulder press Spider Crawl