12 WEEK BEGINNER ROUTINE

Transcription

1 12 WEEK BEGINNER ROUTINE 1

2 TABLE OF CONTENTS SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 12 Week Overview 6 Week 1 1 Week 2 14 Week 3 17 Week 4 20 Week 5 24 Week 6 27 Week 7 31 Week 8 34 Week 9 38 Week Week Week Stretches 54 2

3 LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any time that the contents within are accurate due to the determination of each individual partaking in this plan. While all attempts have been made to verify information provided in this plan, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples or organisations are unintentional. In workout plans, like anything else in life, there are no guarantees of results that can be achieved. Readers are cautioned to rely on their own judgement about their ability to follow the routines set about in this plan and should always seek the advice of a trained medical professional such as a doctor, dietician or physician. This workout plan is not intended for use as the sole source of health and nutrition fitness or weight training advice or as a substitute for any sound professional medical advice. All readers and users of this plan are advised to seek the services/advice of a trained medical professional such as a doctor, dietician or physician. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents. You are encouraged to print the full plan for easy reading. 3

4 LEGAL DISCLAIMER NOTICE The materials and content contained in this workout plan are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of the 12 Week Basic Workout Routine should not rely exclusively on information provided in this workout plan for their own health needs. All specific medical questions should be presented to your own health care provider. Live For Gym makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained or referenced in this 12 week plan. Live For Gym does not assume any risk for your use of this workout plan. Users of this workout plan should be aware that the materials and content contained in this plan are only updated periodically; such materials or content may not contain the most recent information available. Live For Gym reserves the right to update or change information contained in this workout at any time. In consideration for your use of and access to this workout plan, you agree that in no event will Live For Gym or any other party involved in creating, producing or delivering this plan or any site linked to this plan, be liable to you in any manner whatsoever for any decision made or action or non-action taken by you in reliance upon the information provided through this workout plan. 4

5 ABOUT THE PROGRAM This program is for beginners who are looking to lose weight and tone their muscles and should be followed the way it has been laid out. Remember that results will vary from individual to individual. This program should also be followed while on the accompanying diet plan with recipes. This diet has been specifically designed to help the process of weight loss as well as the toning of muscles and the foods used in the recipes have been researched to maximize the results of the workout program. For maximum results and progress, record keeping of your progress is essential. This will help you keep track of your weights, times and progress and will allow you to see at a glance how you are performing. The program advances throughout the weeks, so correct form from the onset is crucial. Should your form start to falter during your sets, then you need to stop. This will only prove counterproductive for your results. There is a mixture of cardio, weights and HIIT (High Intensity Interval Training) in the program. This keeps the program varied and will help with the toning and strengthening of the muscles, as well as the assistance with weight loss. LEGEND RPE CV RT Rating Of Perceived Exertion Cardiovascular Resistance Training RPE is worked out from So if something is a RPE 5 you are running at 50% of your maximum exertion. The idea behind this is to get your heart rate a certain rate for each exercise. 5

6 12 WEEK OVERVIEW DAYS WEEK CV Bike Continuous 20min Aerobic RPE 6 RT Chest/Tri s Basic Sets 3 sets x 15 reps 50% 1RM 45 Sec Rest CV Rower Interval 20min 7 intervals 60 sec work 120 sec rest Anaerobic/Aerobic RPE 5-8 RT Back/Bi s/ Shoulders Basic Sets 3 sets x 15 reps 50% 1RM 45 sec rest RT Hamstrings, Quads, Glutes, Calves Basic Sets 50% 1RM 3 sets x 15 reps 45 sec rest Core Plank Side Plank L/R 3 sets x 30 sec 60 sec rest CV X Trainer Fartlek 20 min Anaerobic/Aerobi c RPE 5-8 PNF Hamstring Outdoor Circuit RPE min Sprints 1 min rest periods Anaerobic RT Chest/Tri Tri Sets 50% 1RM 2 sets x 15 reps 45 sec rest 2 RT Circuit x 2 Chest, Arms, Back, Shoulders Basic Sets 50% 1RM 30 sec rest 15 reps each Core Leg Raises Crunches 3 sets x 30 sec 60 sec rest RT Hamstrings, Quads, Glutes, Calves Basic Sets 60% 1RM 15 x 3 45 sec rest PNF Calf 6

7 3 4 Full Body Circuit 4 Giant sets Core Plank Leg Raises Crunches 3 sets/30sec holds CV Bike Continuous 25 min Aerobic RPE 5 PNF Calf RT Back/Bi s/ Shoulders Basic/Tri Sets 2 sets x 15 reps 50% 1RM 45 sec rest Core Half Sits Ankle Taps 3 x 35 sec 60 sec rest CV X Trainer Continuous 25 min Aerobic RPE 5 RT Hamstrings, Quads, Glutes, Calves Basic Sets 3 sets x 15 reps 40-50% 1RM 45 sec rest CV Rower Fartlek 25 min RPE 5 8 Anaerobic/Aerobic RT Hamstrings, Quads, Glutes, Calves Basic 60% 1RM 2 sets x 12 reps 1 min rest RT Chest, Arms, Back, Shoulders Basic Sets 3 x % 1RM 45 sec rest Core Overhand Sit-ups Med Ball Throws 3 sets x 20 sec 60 sec rest BF % Test Outdoor CV Bike Aerobic 20km Test 5 RT Chest/Tri s Tri Sets 50% 1RM 3 sets x 15 reps 45 sec rest PNF Hamstring CV Rower Interval 30 min 10 intervals 1 min work 2 min rest RPE 5-8 Core Leg Pushdowns 6 inch leg raise 3 sets x 35 sec 60 sec rest CV Bike Fartlek 25 min RPE 4-9 RT Back/Shoulders/ Bi s Pyramid/Negative 15/12/10 Reps 50-60% 2 sets sec rest 7

8 6 RT Hamstrings, Quads, Glutes, Calves Basic 50-60% 1RM 3 sets x reps sec rest Core Plank Side Plank L/R Half Sits 3 sets x 40 sec 45 sec rest CV Bike Continuous 30 min Aerobic RPE 6 PNF Calf RT Chest, Arms, Back, Shoulders Tri Sets 50-60% 1RM reps sec rest 3 sets CV - Circuit 1 All over body Tri Sets RPE 6-9 Circuit 2 All over body Tri Sets RPE RT Hamstrings, Quads, Glutes, Calves Pyramid/Super 15/12/10 reps 50-60% 3 sets sec rest PNF Hamstring CV Bike Interval 20 min 1 min work 2min rest Aerobic RPE 4-6 Core Sit ups Leg Raises CV Rower Fartlek 30 min Anaerobic/Aerobic RPE 5-9 Core Crunches Ankle Taps Med ball throws 3 sets x 40 sec 45 sec rest RT Hamstrings, Quads, Glutes, Calves Basic Sets 50% 1RM 3 sets x 12 reps 45 sec rest PNF Calf CV Stepper Continuous 30 min Aerobic RPE 6 RT Chest, Arms, Back, Shoulders Tri sets 50% 1RM 2 sets x 15 reps 45 sec rest RT Chest, Arms, Back, Shoulders Basic Sets 50% 1RM 3 sets x 12 reps 45 sec rest BF% Test Outdoor CV Aerobic 20km Bike test 8

9 9 CV X Trainer Fartlek 30 min Anaerobic/Aerobi c RPE 6-8 RT - Hamstrings, Quads, Glutes, Calves Pyramid/Basic 15/12/10 reps 3 sets 60 70% 1RM 40 sec rest RT Chest/Tri s Tri Sets 60% 1RM 3 sets x 15 reps 40 sec rest Core Leg pushdowns OH Med ball Sit ups Ankle Taps 3 sets x 45 sec 30 sec rest CV Rower Interval 30 min 15 intervals 1 min rest 1 min work RPE 6 9 Anaerobic/Aerobic PNF Hamstring Outdoor Bike Continuous Aerobic 45 min RPE 7 Core Oblique Twists Crunches Half Sits 3 sets x 45 sec 30 sec rest 10 CV Stepper Continuous 35 min Aerobic RPE 7 RT Back/Arms/ Shoulders/Chest Pyramid/Basic 15/12/10 reps 3 sets 50-60% 1RM 45 sec rest RT - Hamstrings, Quads, Glutes, Calves Super/Basic 50%1RM 3 sets x 15 reps 45 sec rest CV Bike Continuous/Interval Anaerobic/Aerobic 15 min continuous RPE 7 15 min Interval 5 intervals 2 min work 1 min rest RPE 5 8 RT All body Pyramid/Super/Tri/ Negative 50 60% 1RM reps 2 3 sets 45 sec rest CV Outdoor Continuous Bike 40 min RPE 7 Aerobic Core Plank 3 x 1 min work 30 sec rest PNF Hamstring 9

10 11 RT - Hamstrings, Quads, Glutes, Calves 3 sets x 15/12/10 reps Super/Pyramid 50 60% 1RM 45 sec rest Core 6 inch leg raise Leg pushdowns Crunches 3 sets x 1 min 30 sec rest CV Interval Rower 30 min Anaerobic 10 intervals 2 min work 1 min rest RPE 6 9 PNF Calf RT Outdoor Circuit All over body Anaerobic 28 min 10 x 30 sec stations (5 min work) 2 min rest CV Bike Outdoor Continuous Aerobic 50 min RPE 7 12 RT - Hamstrings, Quads, Glutes, Calves 3 sets x 15 reps 40% 1RM Basic 45 sec rest PNF Calf CV X Trainer Continuous 30 min Aerobic RPE 5 Core Plank Side Plank L/R 3 sets x 30 sec 45 sec rest RT - Back/Arms/ Shoulders/Chest 3 sets x 15 reps 40% 1RM Basic 45 sec rest BF % Test Outdoor CV Aerobic 20km Bike test 10

11 WEEK 1 CHEST & TRICEPS Day 1 Session 1 10 push ups (if you can t do it properly as in plank, then use your knees but as far back towards plank as you can manage) Flat Bench Press Dumbbells 3 sets / 15 reps 45sec Basic Incline Press Dumbbells 3 sets / 15 reps 45sec Basic Flat Flyze Dumbbells 3 sets / 15 reps 45sec Basic Tricep Pushdown Cables 3 sets / 15 reps 45sec Basic Overhead Extensions Dumbbell 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Bike 20min * HIIT (High Intensity Interval Training) Target Training Zone Fat Burning. Exercise Equipment Sets / Reps Teaching Points Start off at 50% intensity then after 10mins, sprint for 30sec and slow for 1 min. Repeat for remaining 10mins of the 20 11

12 WEEK 1 BACK, BICEPS & SHOULDERS Day 3 Session 2 Lat Pull Down Cables 3 sets / 15 reps 45 sec Basic Low Row Machine 3 sets / 15 reps 45 sec Basic Bent Over Row Dumbbell 3 sets / 15 reps 45 sec Basic Alternating Standing Bicep Curls Dumbbell 3 sets / 15 reps 45 sec Basic Standing Bicep Curls Barbell 3 sets / 15 reps 45 sec Basic Seated Shoulder Press Dumbbell 3 sets / 15 reps 45 sec Basic Lateral Raises Dumbbell 3 sets / 15 reps 45 sec Basic Shrugs Dumbbell 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Rower 20min * HIIT Fat Burning Exercise Equipment Sets / Reps Teaching Points 7 Intervals for the rower. 60sec work then rest for 120 seconds. Work at 50% of your intensity 12

13 WEEK 1 QUADS, GLUTES & CALVES Day 5 Session 3 Squats Barbell 3 sets / 15 reps 45 sec Basic Leg Press Machine 3 sets / 15 reps 45 sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / 15 reps 45 sec Basic Sumo Squats Dumbbell 3 sets / 15 reps 45 sec Basic Standing One Legged Calf Raise Smith Machine 3 sets / 15 reps 45 sec Basic Standing Two Legged Calf Raise Smith Machine 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Plank Body 3 sets / 30sec holds 60sec Keep spine in neutral while looking at floor 13

14 WEEK 2 CHEST, ARMS, BACK & SHOULDERS Day 1 Session 1 Flat Bench Press Barbell 3 sets / 15 reps 45 sec Basic Bicep Curls Cables 3 sets / 15 reps 45 sec Basic Lat Pull Down Cables 3 sets / 15 reps 45 sec Basic High Pulley Row Cables 3 sets / 15 reps 45 sec Basic Front Raises Dumbbells 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone X Trainer (Fartlek) 20min Aerobic Cardio Plank Body 3 sets / 30sec holds 60sec Keep spine in neutral while looking at floor 14

15 Done As One Set WEEK 2 CIRCUIT Day 3 Session 2 Circuit ** Lat Pull Down Cable 10 Reps Push ups Body Weight 10 Reps Situps Body Weight 10 Reps Alternating Bicep Curls Dumbbells 10 Reps Tricep Push Downs Cables 10 Reps DO THE ABOVE TOGETHER AS ONE SET AND FOR 1min BETWEEN SETS Equipment Time Workload/Training Target Training Zone Plank Body 3 sets / 30sec holds 60sec Keep spine in neutral while looking at floor Leg Raises Body Weight 3 sets / 30sec holds 60sec Lay flat on floor (place hands under small of back for support if needed) with legs together and straight out. Crunches Body Weight 3 sets / 20 crunches 30sec ** The circuit will consist of 4 giant sets (5 different exercises of 10reps each constitutes 1 set) 15

16 WEEK 2 CHEST, TRICEPS & LEGS Day 5 Session 3 Flat Chest Press (A) Dumbbell 2 sets / 15 reps 45 sec Tri Set Flat Flyze (A) Dumbbell 2 sets / 15 reps 45 sec Tri Set Pushups (A) Body Weight 2 sets / 15 reps 45 sec Tri Set Squats Barbell 3 sets / 15 reps 45 sec Basic Stiff Legged Dead Lift Dumbbell 3 sets / 15 reps 45 sec Basic Standing Rear Leg Raises Cables 3 sets / 15 reps 45 sec Basic Standing Double Leg Calf Raises Smith Machine 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Air Walk 20min Aerobic Cardio (A) Do these exercises one after the other. This will constitute 1 set 16

17 Done As One Set WEEK 3 CIRCUIT Day 1 Session 1 Circuit ** Lat Pull Down Cable 10 Reps Push ups Body Weight 10 Reps Situps Body Weight 10 Reps Alternating Bicep Curls Dumbbells 10 Reps Tricep Push Downs Cables 10 Reps DO THE ABOVE TOGETHER AS ONE SET AND FOR 1min BETWEEN SETS Equipment Time Workload/Training Target Training Zone Plank Body 3 sets / 30sec holds 60sec Keep spine in neutral while looking at floor Leg Raises Body Weight 3 sets / 30sec holds 60sec Lay flat on floor (place hands under small of back for support if needed) with legs together and straight out. Crunches Body Weight 3 sets / 20 crunches 30sec ** The circuit will consist of 4 giant sets (5 different exercises of 10reps each constitutes 1 set) 17

18 WEEK 3 BACK, BICEPS & SHOULDERS Day 3 Session 2 Lat Pull Down (A) Cables 2 sets / 15 reps 45 sec Tri Set Alternating Standing Bicep Curls (A) Dumbbell 2 sets / 15 reps 45 sec Tri Set Seated Shoulder Press (A) Dumbbell 2 sets / 15 reps 45 sec Tri Set Reverse Flyze ** Dumbbells 3 sets / 15 reps 45 sec Basic Front Raises Dumbbells 3 sets / 15 reps 45 sec Basic Bicep Curls EZ Bar 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Exercise Equipment Sets / Reps Teaching Points Half Sits Body 3 / 35 sec holds Keep core engaged while sitting Ankle Taps Body 3 / 15 taps either side Keep core engaged while leaning from side to side. (A) Do these exercises one after the other. This will constitute 1 set. Rest 45 sec between sets ** Ensure you are bent over 45 degrees with legs and feet together. Spread your arms and pinch your shoulder blades together. 18

19 WEEK 3 QUADS, GLUTES & CALVES Day 5 Session 3 Squats Barbell 3 sets / 15 reps 45 sec Basic Leg Press Machine 3 sets / 15 reps 45 sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / 15 reps 45 sec Basic Sumo Squats Dumbbell 3 sets / 15 reps 45 sec Basic Standing One Legged Calf Raise * Smith Machine 3 sets / 15 reps 45 sec Basic Standing Two Legged Calf Raise Smith Machine 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Rower (Fartlek) 25min Aerobic Cardio 19

20 WEEK 4 CARDIO Day 1 Session 1 Hamstring Curls Machine 3 /20 60 sec Normal Equipment Time Workload/Training Target Training Zone Bike 25min Aerobic Cardio 20

21 WEEK 4 QUADS, GLUTES & CALVES Day 3 Session 2 Squats Barbell 3 sets / 15 reps 45 sec Basic Leg Press Machine 3 sets / 15 reps 45 sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / 15 reps 45 sec Basic Sumo Squats Dumbbell 3 sets / 15 reps 45 sec Basic Standing One Legged Calf Raise Smith Machine 3 sets / 15 reps 45 sec Basic Standing Two Legged Calf Raise Smith Machine 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone X Trainer 25min Aerobic Cardio 21

22 WEEK 4 CHEST, ARMS, BACK & SHOULDERS Day 5 Session 3 Flat Bench Press Barbell 3 sets / 15 reps 45 sec Basic Bicep Curls Cables 3 sets / 15 reps 45 sec Basic Lat Pull Down Cables 3 sets / 15 reps 45 sec Basic High Pulley Row Cables 3 sets / 15 reps 45 sec Basic Front Raises Dumbbells 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Over Hand Situps Body 3 / sec Med Ball Throws Med Ball 3 / 20 Throws 45 Sec 22

23 WEEK 4 CARDIO Day 6 Session 4 Equipment Time Workload/Training Target Training Zone Bike 25min Aerobic Cardio 23

24 WEEK 5 CHEST, TRICEPS & HAMSTRINGS Day 1 Session 1 Incline Chest Press (A) Dumbbell 3 sets / 15 reps 45 sec Tri Set Incline Flyze (A) Dumbbell 3 sets / 15 reps 45 sec Tri Set Pushups (A) Body Weight 3 sets / 15 reps 45 sec Tri Set Stiff Legged Dead Lift Dumbbell 3 sets / 15 reps 45 sec Basic Standing Rear Leg Raises Cables 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone (A) Do these exercises one after the other. This will constitute 1 set. Rest 45 seconds between sets 24

25 WEEK 5 CV & CORE Day 3 Session 2 Equipment Time Workload/Training Target Training Zone Rower ** 30min HIIT Fat Burning Leg Push Downs Body 3 / 35 sec holds 60sec Keep your back straight on the floor (Place your hands under the small of your back for support if needed) 6 Inch Leg Raise Body 3 / 35 sec holds 60sec Same as above ** 10 Intervals consisting of 1 min work and 2 min rest. Row at 60% of your stamina 25

26 WEEK 5 BACK, BICEPS & SHOULDERS Day 5 Session 3 Lat Pull Down Cables 2 sets / 15,12/10 reps 50 sec Pyramid Alternating Standing Bicep Curls Dumbbell 2 sets / 15,12/10 reps 50 sec Pyramid Seated Shoulder Press Dumbbell 2 sets / 15,12/10 reps 50 sec Pyramid Reverse Flyze ** Dumbbells 2 sets / 15,12/10 reps 50 sec Pyramid Front Raises Dumbbells 2 sets / 15,12/10 reps 50 sec Pyramid Equipment Time Workload/Training Target Training Zone Bike (Fartlek) 25 min Aerobic Cardio Exercise Equipment Sets / Reps Teaching Points ** Ensure you are bent over 45 degrees with legs and feet together. Spread your arms and pinch your shoulder blades together. 26

27 WEEK 6 QUADS, GLUTES & CALVES Day 1 Session 1 Squats Barbell 3 sets / reps 45 sec Basic Leg Press Machine 3 sets / reps 45 sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / reps 45 sec Basic Sumo Squats Dumbbell 3 sets / reps 45 sec Basic Standing One Legged Calf Raise Smith Machine 3 sets / reps 45 sec Basic Standing Two Legged Calf Raise Smith Machine 3 sets / reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Plank Body 3 / 40sec hold 45 sec Side Plank Body 3 / 40sec hold 45 sec Half Sits Body 3 / 40sec hold 45 sec Increase your weights on this session. It needs to be a fight to finish your reps 27

28 WEEK 6 CARDIO Day 3 Session 2 Equipment Time Workload/Training Target Training Zone Bike 30min Aerobic Cardio Continuous Cycle at 60% of your stamina 28

29 WEEK 6 CHEST, ARMS, BACK & SHOULDERS Day 5 Session 3 Flat Bench Press (A) Barbell 3 sets / reps 50 sec Tri Set Bicep Curls (A) Cables 3 sets / reps 50 sec Basic Lat Pull Down (A) Cables 3 sets / reps 50 sec Basic Equipment Time Workload/Training Target Training Zone (A) Do these exercises one after the other. This will constitute 1 set. Rest 45 seconds between sets 29

30 WEEK 6 CARDIO Day 6 Session 4 CIRCUIT 1 Pushups (A) Body 2 sets / 15 reps 50 sec Tri Set Situps (A) Body 2 sets / 30 reps 50 sec Tri Set Bicep Curls (A) Dumbbells 2 sets / 15 reps 50 sec Tri Set Star Jumps (A) Body 2 sets / 30 Jumps 50 sec Tri Set Get Ups (A) Body 2 sets / sec Tri Set Plank (A) Body 2 sets / 30 sec hold 50 sec Tri Set CIRCUIT 2 Row (B) Row Machine 2 sets / 1 min 50 sec Tri Set Side Plank Right Side (B) Body 2 sets / 30 sec hold 50 sec Tri Set Side Plank Left Side (B) Body 2 sets / 30 sec hold 50 sec Tri Set Crunches (B) Body 2 sets / 20 reps 50 sec Tri Set Squats (B) Body 2 sets / 15 reps 50 sec Tri Set Star Jumps (B) Body 2 sets / 30 jumps 50 sec Tri Set Equipment Time Workload/Training Target Training Zone (A) Do these exercises one after the other. This will constitute 1 set. Rest 50 seconds between sets (B) Do these exercises one after the other. This will constitute 1 set. Rest 50 seconds between sets 30

31 WEEK 7 QUADS, GLUTES, CALVE & HANSTRINGS Day 1 Session 1 Squats Barbell 3 sets / 15, 12, sec Pyramid Leg Press Machine 3 sets / 15, 12, sec Pyramid Stiff Legged Dead Lifts Dumbbell 3 sets / 15, 12, sec Pyramid Sumo Squats Dumbbell 3 sets / 15, 12, sec Pyramid Standing One Legged Calf Raise Smith Machine 3 sets / 15, 12, sec Pyramid Standing Two Legged Calf Raise Smith Machine 3 sets / 15, 12, sec Pyramid Equipment Time Workload/Training Target Training Zone Plank Body 3 / 40sec hold 45 sec Side Plank Body 3 / 40sec hold 45 sec Half Sits Body 3 / 40sec hold 45 sec Increase your weights on this session. It needs to be a fight to finish your reps 31

32 WEEK 7 CARDIO & CORE Day 3 Session 2 Equipment Time Workload/Training Target Training Zone Rower (Fartlek) 30min Aerobic Cardio Crunches Body 3 / 40sec 45 sec Ankle Taps Body 3 / sec Med Ball Throws Med Ball 3 / 20 throws 45 sec 32

33 WEEK 7 CHEST, ARMS, BACK & SHOULDERS Day 5 Session 3 Incline Bench Press (A) Barbell 2 sets / 15 reps 50 sec Tri Set Bicep Curls (A) Cables 2 sets / 15 reps 50 sec Tri Set Lat Pull Down (A) Cables 2 sets / 15 reps 50 sec Tri Set Seated Shoulder Press (A) Dumbbells 2 sets / 15 reps 50 sec Tri Set Equipment Time Workload/Training Target Training Zone Stepper 30min Aerobic Cardio (A) Do these exercises one after the other. This will constitute 1 set. Rest 45 seconds between sets 33

34 WEEK 8 CARDIO & CORE Day 1 Session 1 Equipment Time Workload/Training Target Training Zone Bike (interval) ** 20min HIIT Fat Burning Situps Body 3 / 30 reps 60sec Leg Raises Body 3 / 20 sec 60sec **1 min work then 2 min rest 34

35 WEEK 8 QUADS, GLUTES & CALVES Day 3 Session 2 Squats Barbell 3 sets / 12 reps 45 sec Basic Leg Press Machine 3 sets / 12 reps 45 sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / 12 reps 45 sec Basic Sumo Squats Dumbbell 3 sets / 12 reps 45 sec Basic Standing One Legged Calf Raise Smith Machine 3 sets / 12 reps 45 sec Basic Standing Two Legged Calf Raise Smith Machine 3 sets / 12 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Increase your weights on this day. You need to fight up to rep no 12 35

36 WEEK 8 CHEST, ARMS, BACK & SHOULDERS Day 5 Session 3 Flat Bench Press Barbell 3 sets / 12 reps 45 sec Basic Bicep Curls Cables 3 sets / 12 reps 45 sec Basic Lat Pull Down Cables 3 sets / 12 reps 45 sec Basic High Pulley Row Cables 3 sets / 12 reps 45 sec Basic Front Raises Dumbbells 3 sets / 12 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Increase your weights on this day. You need to fight up to rep no 12 36

37 WEEK 8 CARDIO Day 6 Session 4 Equipment Time Workload/Training Target Training Zone Bike 20km Aerobic Cardio Steady pace and record your time for doing 20km 37

38 WEEK 9 QUADS, GLUTES, HAMSTRINGS & CALVES Day 1 Session 1 Squats Barbell 3 sets / 15, 12, sec Pyramid Leg Press Machine 3 sets / 15, 12, sec Pyramid Stiff Legged Dead Lifts Dumbbell 3 sets / 15, 12, sec Pyramid Sumo Squats Dumbbell 3 sets / 15, 12, sec Pyramid Standing One Legged Calf Raise * Smith Machine 3 sets / 15, 12, sec Pyramid Standing Two Legged Calf Raise Smith Machine 3 sets / 15, 12, sec Pyramid Equipment Time Workload/Training Target Training Zone X-Trainer (Fartlek) 30min Aerobic Cardio 38

39 WEEK 9 CHEST & TRICEPS Day 3 Session 2 10 push ups (if you can t do it properly as in plank, then use your knees but as far back towards plank as you can manage) Flat Bench Press Barbell 3 sets / 15, 12, 10 45sec Pyramid Incline Press Barbell 3 sets / 15, 12, 10 45sec Pyramid Flat Flyze Dumbbells 3 sets / 15, 12, 10 45sec Pyramid Tricep Pushdown Cables 3 sets / 15, 12, 10 45sec Pyramid Overhead Extensions Dumbbell 3 sets / 15, 12, sec Pyramid Equipment Time Workload/Training Target Training Zone Exercise Equipment Sets / Reps Teaching Points Leg Pushdown Body 3 / 20 reps OH Med Ball Sit Ups ** Med Ball 3 / 10 reps Ankle Taps either side Body 3 / 20 reps ** OH (Over Head) 39

40 WEEK 9 CARDIO Day 5 Session 3 Equipment Time Workload/Training Target Training Zone Rower (Interval) ** 30min HIIT Fat Burning Exercise Equipment Sets / Reps Teaching Points **15 intervals. 1min working and 1 min rest. 40

41 WEEK 9 CARDIO & CORE Day 6 Session 4 Equipment Time Workload/Training Target Training Zone Bike (Continuous) 45min Aerobic Cardio Exercise Equipment Sets / Reps Teaching Points Oblique Twists Body 3 / 20 either side Crunches Body 3 / 30 reps Half Sits Body 3 / 20 either side **15 intervals. 1min working and 1 min rest. 41

42 WEEK 10 CHEST, ARMS, BACK & SHOULDERS Day 1 Session 1 Incline Bench Press (A) Barbell 3 sets / 15, 12, sec Tri Set Flat Bench Press Dumbbell 3 sets / 12 reps 45 sec Basic Bicep Curls (A) Barbell 3 sets / 15, 12, sec Tri Set Low Row (A) Machine 3 sets / 15, 12, sec Tri Set Seated Shoulder Press Dumbbells 3 sets / 12 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Stepper (Continuous) 30min Aerobic Cardio (A) Do these exercises one after the other. This will constitute 1 set. Rest 45 seconds between sets 42

43 WEEK 10 QUADS, GLUTES, HAMSTRINGS & CALVES Day 3 Session 2 Squats Barbell 3 sets / 15 reps 45 sec Basic Leg Press Machine 3 sets / 15 reps 45 sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / 15 reps 45 sec Basic Sumo Squats Dumbbell 3 sets / 15 reps 45 sec Basic Standing One Legged Calf Raise * Smith Machine 3 sets / 15 reps 45 sec Basic Standing Two Legged Calf Raise Smith Machine 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Increase your weights on this day. You need to fight up to rep no 15 43

44 WEEK 10 CARDIO & CORE Day 5 Session 3 Bench Press Barbell 3 / 15 reps 50 sec Basic Lat Pull Down (A) Cable 3 / 15 reps 60 sec Super Set Squats Barbell 3 / 15, 12, 10, 8 60 sec Pyramid Bicep Curls (A) Barbell 3 / 15 reps 60 sec Super Set Shoulder Press (B) Smith Machine 3 / 15 reps 60 sec Super Set Behind Head Extension (B) Dumbbell 3 / 15 reps 60 sec Super Set Equipment Time Workload/Training Target Training Zone Bike (Continuous) 15min Aerobic Cardio Bike (Interval) ** 15min HIIT Fat Burning Exercise Equipment Sets / Reps Teaching Points Plank Body 3 / 1 min 30sec rest (A) These are to be done after each other. This constitutes 1 set (B) These are to be done after each other. This constitutes 1 set ** With this exercise there needs to be 5 intervals with 2 mins working and 1 min rest 44

45 WEEK 10 CARDIO & CORE Day 6 Session 4 Equipment Time Workload/Training Target Training Zone Bike (Continuous) 40min Aerobic Cardio Exercise Equipment Sets / Reps Teaching Points 45

46 WEEK 11 QUADS, GLUTES, HAMSTRINGS & CALVES Day 1 Session 1 Squats Barbell 3 sets / 15, 12, 10, 8 45 sec Pyramid Leg Press Machine 3 sets / 15, 12, 10, 8 45 sec Pyramid Stiff Legged Dead Lifts Dumbbell 3 sets / 15, 12, 10, 8 45 sec Pyramid Sumo Squats Dumbbell 3 sets / 15, 12, 10, 8 45 sec Pyramid Standing One Legged Calf Raise ** Smith Machine 3 sets / 15, 12, 10, 8 45 sec Pyramid Standing Two Legged Calf Raise ** Smith Machine 3 sets / 15, 12, 10, 8 45 sec Pyramid Equipment Time Workload/Training Target Training Zone 6 Inch Leg Raise Body 3 / 1min Leg Push Down Body 3 / 20 reps Keep your back straight on the floor (place hands under small of back for support if needed) Crunches Body 3 / 30 reps ** Stand on a weight disk 46

47 WEEK 11 CARDIO Day 3 Session 2 Equipment Time Workload/Training Target Training Zone Rower (Interval) ** 30min HIIT Fat Burning ** 10 intervals with 2 minute working sets and 1 min rest 47

48 2min WEEK 11 CIRCUIT Day 5 Session 3 Pushups Body 4 / 30 sec Situps Body 4 / 30 sec Star Jumps (jumping jacks) Body 4 / 30 sec Squats Body 4 / 30 sec Viper Tube Front Raises Viper Tube 4 / 30 sec Stair Jumps Stairs 4 / 30 sec On The Spot Sprints Body 4 / 30 sec Plank Body 4 / 30 sec Front Kicks (Alternating Legs) Body 4 / 30 sec Mountain Climbers Body 4 / 30 sec Equipment Time Workload/Training Target Training Zone Do all 10 exercises one after the other. Each exercise is 30 seconds and the rest after all 10 is 2 min. Each circuit will take 5 mins and the total amount of circuits to be done will be 4. 48

49 WEEK 11 CARDIO Day 6 Session 4 Equipment Time Workload/Training Target Training Zone Bike (Continuous) 50min Aerobic Cardio 49

50 WEEK 12 QUADS, GLUTES, HAMSTRINGS & CALVES Day 1 Session 1 Squats Barbell 3 sets / sec Basic Leg Press Machine 3 sets / sec Basic Stiff Legged Dead Lifts Dumbbell 3 sets / sec Basic Sumo Squats Dumbbell 3 sets / sec Basic Standing One Legged Calf Raise ** Smith Machine 3 sets / sec Basic Standing Two Legged Calf Raise ** Smith Machine 3 sets / sec Basic Equipment Time Workload/Training Target Training Zone ** Stand on a weight disk Increase your weight on this session. It needs to be a good fight until 15 50

51 WEEK 12 CARDIO Day 3 Session 2 Equipment Time Workload/Training Target Training Zone X Trainer (Continuous) 30min Aerobic Cardio Plank Body 3 / 30 sec 45 sec Side Plank Body 3 / 30 sec 45 sec 51

52 WEEK 12 CHEST, ARMS, BACK & SHOULDERS Day 5 Session 3 Incline Bench Press Barbell 3 sets / 15 reps 45 sec Basic Flat Bench Press Dumbbell 3 sets / 15 reps 45 sec Basic Bicep Curls Barbell 3 sets / 15 reps 45 sec Basic Low Row Machine 3 sets / 15 reps 45 sec Basic Seated Shoulder Press Dumbbells 3 sets / 15 reps 45 sec Basic Equipment Time Workload/Training Target Training Zone Stepper (Continuous) 30min Aerobic Cardio Increase your weight on this session. It needs to be a good fight up until rep no 15 52

53 WEEK 12 CARDIO Day 6 Session 4 Equipment Time Workload/Training Target Training Zone Bike (20km) Record Aerobic Cardio Complete a 20km cycle at the best speed you can do. Remember to record your times for future use. 53

54 WARMUP STRETCHES Standing Lower Back Stretch Hold for seconds at point of stretch. Repeat twice Standing Triceps Stretch Hold for seconds at point of stretch. Repeat twice Standing Gastrocnemius Stretch Hold for seconds at Lumbar Spine Lateral Flexion Hold for seconds at point of stretch. Repeat twice Standing Quadriceps Stretch Hold for seconds at point of stretch. Repeat twice Standing Pectoral Stretch Hold for seconds at point of stretch. Repeat twice 54

55 Lying Hamstring Stretch Hold for seconds at point of stretch. Repeat twice Glute Stretch Hold for seconds at point of stretch. Repeat twice Hip Flexor Stretch Hold for seconds at point of stretch. Repeat twice Posterior Shoulder Stretch Hold for seconds at point of stretch. Repeat twice Cool Down Stretches in addition to above: PNF = proprioceptive neuromuscular facilitation Lay Down PNF Hamstring Stretch Hold at point of stretch of 10 seconds, release and repeat for 10 seconds at a further stretch point. Repeat again for a further 10 seconds. Lay PNF Quad stretch Hold at point of stretch of 10 seconds, release and repeat for 10 seconds at a further stretch point. Repeat again for a further 10 seconds. Standing PNF Pectoral Stretch Hold at point of stretch of 10 seconds, release and repeat for 10 seconds at a further stretch point. Repeat again for a further 10 seconds. 55