Workouts Week 1-30/30 Time Split

Transcription

1 Welcome to Virtual Gym Program Round 1 - Week 1 Home Training Pack Remember to stick to the plan and follow the 4 principles daily these will assist in getting the results you want and be another step towards you goal. 4 Principles: Mindset Removal Toxins Water Stress Management Example Daily Routine Check Wake: Large glass water squeeze lemon Breakfast: Banana omelette AM hydration: 1.5L filtered water / herbal tea Mid morning snack: 1 x apple and handful of nuts Lunch: Chicken salad PM hydration: 1L filtered water/herbal tea Mid afternoon snack: Carrots and hummus Tea: Beef casserole Relaxation 30min 1hour: No TV, read book followed by epsom salts bath Bedtime: pm Facebook: Make sure you are using it for daily support Workouts Week 1-30/30 Time Split This week you will complete 3 x 25 minute workouts and 3 x 6 Minute Body Blasts on the days in- between, plus one rest day. The tempo of this whole week is

2 30/30, which means you work the exercise for 30 seconds and rest for 30 seconds alternatively. Please make sure you do a warm up / cool down before attempting these workouts. Warm Up: 10 Squats, 10 Lunges, 10 Reach to the Floor and above your head, circles with the neck and arms. Cool Down: Static stretches 10 second hold on each limb Please note: If you start this program a few days out, don t worry, just attempt to do the workouts over 7 days no matter what day you start. Workout Week Example: Monday 30/30 Workout 1 Tuesday 6 Minute Blast Wednesday 30/30 Workout 2 Thursday 6 Minute Blast Friday 30/30 Workout 3 Saturday Sunday 6 Minute Blast Rest

3 What level of intensity do I work at? These fat blasting workouts are for all levels of fitness. If you feel that the intensity level is too easy, you can progress the exercise, demonstrations of these progressions are shown later on in this document. What if I am unable to do an exercise or need an alternative? If you need an alternative exercise for any reason (maybe an injury) please me and let me know Kelly@busymumfitness.com The Workout Music Make sure you have downloaded the workout music to your ipod/iphone/ipad or computer ready for the workout. Remember to select 30/30 to start with. (Clear instructions are on the website). The workout music will count you down and tell you when to start and stop: 4 rounds in total 6 exercises per round Rest twice for 60 seconds after rounds 2 and 3 The workouts should last around 25minutes long For example; in round one you are required to complete a full circuit of Lunges, Push Ups, Squats, Plank, Side Lunge and then High Knees with 30 seconds rest in between each exercise.

4 Work/Rest Round 1 Exercises Work 30 sec Lunges Rest 30 sec Work 30 sec Push ups Rest 30 sec Work 30 sec Squats Rest 30 sec Work 30 sec Plank Rest 30 sec Work 30 sec Side Lunge Rest 30 sec Work 30 sec High knees Rest 30 sec END OF ROUND: Then Round 2 Repeat Beginner / Standard Level 30 / 30 Workout 1 - (6 Exercises 4 Rounds) Lunges Knee Press Up Squats Plank Side Lunge High Knees

5 30 / 30 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats Y Raise Reverse Lunge Renegade Row Prisoner Squats No Jump Burpees 2Foq4 e1dni5iu / 30 Workout 3 - (6 Exercises 4 Rounds) Step Ups Close Grip Press Ups Ski Squats Foot Raised Plank Supine Bridge Bear Crawl

6 Choose one of these blasts to do on your days in- between the above HIIT workout days (We work on progression throughout the program) PLEASE PICK ONE OF THESE BLASTS Leg Blazer Use the 30/30 Music or stop watch Cardio Jam Use the 30/30 Music Chest Blast - Use the 30/30 Music 6 Minute Blasts 30 sec lunges (no break) 30 sec squat (no break) 30 sec rest 30 sec lunges (no break) 30 sec squat (no break) 30 sec rest Repeat until 6 minutes is over 30 sec high knees (no break) 30 sec squat (no break) 30 sec rest 30 sec high knees (no break) 30 sec squat (no break) 30 sec rest Repeat until 6 minutes is over 30 sec press ups (no break) 30 sec side lunge (no break) 30 sec rest 30 sec press ups (no break) 30 sec side lunge (no break) 30 sec rest Repeat until 6 minutes is over

7 Progression / More Advanced If you want to make the above workout harder, these are your options 30 / 30 Workout 1 - (6 Exercises 4 Rounds) Lunges to Jumping Lunges Knee Press Up to Normal Press Ups Squats to Jump Squats Plank to Arm Extended Plank Side Lunge High Knees Faster High Knees / 30 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats to Prisons S Squats Y Raise to Weighted Y Raise Reverse Lunge to Prisoner RL Renegade Row Prisoner Squats to Jump Squats No Jump Burpee to Burpee Jumps PLz1sJ- ek E / 30 Workout 3 - (6 Exercises 4 Rounds) Step Ups to Fast Step Ups Close Grip Press Ups to Full CGPS Ski Squats to Jump Squat Foot Raised Plank Supine Bridge to SB with Leg Bear Crawl to Bear Crawl Jump se

8 Round 1 - Week 2 Home Training Pack Week 2 Workouts - 40/20 Time Split Please make sure you do a warm up / cool down before attempting these workouts: This week you will complete 3 x 25 minute workouts and 3 x 6 Minute Body Blasts on the days in- between, plus one rest day.the tempo of this whole week is 40/20, which means you work the exercise for 40 seconds and rest for 20 seconds alternatively. Workout Week Example: Monday Week 2 Workout 1 Tuesday 6 Minute Blast Wednesday Week 2 Workout 2 Thursday 6 Minute Blast Friday Week 2 Workout 3 Saturday 6 Minute Blast Sunday Rest What level of intensity do I work at? These fat blasting workouts are for all levels of fitness. If you feel that the intensity level is too easy, you can progress the exercise, demonstrations of these progressions are shown later on in this document.

9 What if I am unable to do an exercise or need an alternative? If you need an alternative exercise for any reason (maybe injury) please me and let me know kelly@busymumfitness.com The Workout Music Make sure you have downloaded the workout music to your ipod/iphone/ipad or computer ready for the workout. Remember to select Week 2 HONG KONG 40/20 to start with. (Clear instructions are on the website). The workout music will count you down and tell you when to start and stop: 4 rounds in total 6 exercises per round Rest twice for 60 seconds after rounds 2 and 3 The workouts should last around 25minutes long For example; in round one you are required to complete a full circuit of Lunges, Push Ups, Squats, Plank, Side Lunge and then High Knees with 40 seconds rest in between each exercise.

10 Work/Rest Round 1 Exercises Work 40 sec Lunges Rest 20 sec Work 40 sec Push ups Rest 20 sec Work 40 sec Squats Rest 20 sec Work 40 sec Plank Rest 20 sec Work 40 sec Side Lunge Rest 20 sec Work 40 sec High knees Rest 20 sec END OF ROUND: Then Round2Repeat Beginner / Standard Level 40 / 20 Workout 1 - (6 Exercises 4 Rounds) Lunges Knee Press Up Squats Plank Side Lunge High Knees

11 40 / 20 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats Y Raise Reverse Lunge Renegade Row Prisoner Squats No Jump Burpees 2Foq4 e1dni5iu / 20 Workout 3 - (6 Exercises 4 Rounds) Step Ups Close Grip Press Ups Ski Squats Foot Raised Plank Supine Bridge Bear Crawl

12 Use these Workouts in between the above Workout Days Leg Blast Use the 30/30 Music Bear Blast Use the 30/30 Music Chest Blast - Use the 30/30 Music 6/12 Minute Blasts 30 sec jump squat (no break) 30 sec squat (no break) 30 sec rest 30 sec jump squat (no break) 30 sec squat (no break) 30 sec rest Repeat until 6 minutes is over (If you want to repeat this again you can) 30 sec bear crawl (no break) 30 sec squat (no break) 30 sec rest 30 sec bear crawl (no break) 30 sec squat (no break) 30 sec rest Repeat until 6 minutes is over (If you want to repeat this again you can) 30 sec close grip press ups (no break) 30 sec prisoner reverse lunge (no break) 30 sec rest 30 sec close grip press ups (no break) 30 sec prisoner reverse lunge (no break) 30 sec rest Repeat until 6 minutes is over (If you want to repeat this again you can)

13 Progression / More Advanced If you want to make the above workout harder, these are your options 40 / 20 Workout 1 - (6 Exercises 4 Rounds) Lunges to Jumping Lunges Knee Press Up to Normal Press Ups Squats to Jump Squats Plank to Arm Extended Plank Side Lunge High Knees Faster High Knees / 20 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats to Prisons S Squats Y Raise to Weighted Y Raise Reverse Lunge to Prisoner RL Renegade Row Prisoner Squats to Jump Squats No Jump Burpee to Burpee Jumps PLz1sJ- ek E / 20 Workout 3 - (6 Exercises 4 Rounds) Step Ups to Fast Step Ups Close Grip Press Ups to Full CGPS Ski Squats to Jump Squat Foot Raised Plank Supine Bridge to SB with Leg Bear Crawl to Bear Crawl Jump se

14 Round 1 - Week 3 Home Training Pack Week 3 Workouts - 45/15 Time Split Please make sure you do a warm up / cool down before attempting these workouts. This week you will complete 3 x 25 minute workouts and 6 x 6 Minute Body Blasts on the days in between plus one rest day. The tempo of this whole week is 45/15, which means you work the exercise for 45 seconds and rest for 15 seconds alternatively. Workout Week Example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 3 Workout 1 plus 6 Leg Blast 6/12 Minute Burpee Blast Week 3 Workout 2 plus 6 Chest Blast 6/12 Minute Leg Blast Week 3 Workout 3 plus 6 Burpee Blast 6/12 Minute Chest Blast Rest Can I do additional training? This program has been designed for the above workouts only. Remember every time you exercise it is a stress on the body so we don t want to be Over Training

15 causing more stress. It is entirely up to you if you want to do additional exercise but it is not expected. When do I do the extra 6- minute blast? You can either add it onto the end of you 25 minute workout or do it another time in the day. Can I repeat the 6- minute blast? Yes, on the days you are only doing the 6minute blasts, you can repeat it to make the workout more advanced. The Workout Music Make sure you have downloaded the workout music to your ipod/iphone/ipad or computer ready for the workout. Remember to select OSAKA 45/15 to start with. The workout music will count you down and tell you when to start and stop: 4 rounds in total 6 exercises per round Rest twice for 60 seconds after rounds 2 & 3 The workouts should last around 25minutes long For example in round one you are required to complete a full circuit of Lunges, Push Ups, Squats, Plank, Side Lunge and then High Knees with 45 seconds rest in between each exercise.

16 Work/Rest Round 1 Exercises Work 45 sec Lunges Rest 15 sec Work 45 sec Push ups Rest 15 sec Work 45 sec Squats Rest 15 sec Work 45 sec Plank Rest 15 sec Work 45 sec Side Lunge Rest 15 sec Work 45 sec High knees Rest 15 sec END OF ROUND: Then Round 2 Repeat Beginner / Standard Level 45 / 15 Workout 1 - (6 Exercises 4 Rounds) Lunges Knee Press Up Squats Plank Side Lunge High Knees

17 45 / 15 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats Y Raise Reverse Lunge Renegade Row Prisoner Squats No Jump Burpees 2Foq4 e1dni5iu / 15 Workout 3 - (6 Exercises 4 Rounds) Step Ups Close Grip Press Ups Ski Squats Foot Raised Plank Supine Bridge Bear Crawl

18 Use these Workouts in between the above Workout Days Leg Blast Use the 30/30 Music Burpee Blast Use the 30/30 Music Chest Blast - Use the 30/30 Music 6/12 Minute Blasts 30 sec Jump Squat (no break) 30 sec Ski Squat (no break) 30 sec Rest 30 sec Jump Squat (no break) 30 sec Ski Squat (no break) 30 sec Rest Repeat until 6 minutes is over (If you want to repeat this again you can) 30 sec Burpee with Jump (no break) 30 sec Squat (no break) 30 sec Rest 30 sec Burpee with Jump (no break) 30 sec Squat (no break) 30 sec Rest Repeat until 6 minutes is over (If you want to repeat this again you can) 30 sec Press ups (no break) 30 sec High Knees Fast (no break) 30 sec Rest 30 sec Press ups (no break) 30 sec High Knees Fast (no break) 30 sec Rest Repeat until 6 minutes is over (If you want to repeat this again you can)

19 Progression / More Advanced If you want to make the above workout harder, these are your options 45 / 15 Workout 1 - (6 Exercises 4 Rounds) Lunges to Jumping Lunges Knee Press Up to Normal Press Ups Squats to Jump Squats Plank to Arm Extended Plank Side Lunge High Knees Faster High Knees / 15 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats to Prisons S Squats Y Raise to Weighted Y Raise Reverse Lunge to Prisoner RL Renegade Row Prisoner Squats to Jump Squats No Jump Burpee to Burpee Jumps PLz1sJ- ek E / 15 Workout 3 - (6 Exercises 4 Rounds) Step Ups to Fast Step Ups Close Grip Press Ups to Full CGPS Ski Squats to Jump Squat Foot Raised Plank Supine Bridge to SB with Leg Bear Crawl to Bear Crawl Jump se

20 Round 1 - Week 4 Home Training Pack Week 4 Workouts - 50/10 Time Split Please make sure you do a warm up / cool down before attempting these workouts. This week you will complete 3 x 25 minute workouts and 6 x 6 Minute Body Blasts on the days in between plus one rest day. The tempo of this whole week is 50/10, which means you work the exercise for 50 seconds and rest for 10 seconds alternatively. Workout Week Example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 4 Workout 1 plus 6 Leg Blast 6/12 Minute Cardio Jam Week 4 Workout 2 plus 6 Chest Blast 6/12 Minute Leg Blast Week 4 Workout 3 plus 6 Cardio Jam 6/12 Minute Chest Blast Rest

21 Can I do additional training? This program has been designed for the above workouts only. Remember every time you exercise it is a stress on the body so we don t want to be Over Training causing more stress. It is entirely up to you if you want to do additional exercise but it is not expected. When do I do the extra 6- minute blast? You can either add it onto the end of you 25 minute workout or do it another time in the day. Can I repeat the 6- minute blast? Yes, on the days you are only doing the 6minute blasts, you can repeat it to make the workout more advanced. The Workout Music Make sure you have downloaded the workout music to your ipod/iphone/ipad or computer ready for the workout. Remember to select Barcelona Workout - 50/10 The workout music will count you down and tell you when to start and stop: 4 rounds in total 6 exercises per round Rest twice for 40 seconds after rounds 2 & 3 The workouts should last around 25minutes long For example in round one you are required to complete a full circuit of Lunges, Push Ups, Squats, Plank, Side Lunge and then High Knees with 10 seconds rest in between each exercise.

22 Work/Rest Round 1 Exercises Work 50 sec Lunges Rest 10 sec Work 50 sec Push ups Rest 10 sec Work 50 sec Squats Rest 10 sec Work 50 sec Plank Rest 10 sec Work 50 sec Side Lunge Rest 10 sec Work 50 sec High knees Rest 10 sec END OF ROUND: Then Round 2 Repeat

23 Beginner / Standard Level 50 / 10 Workout 1 - (6 Exercises 4 Rounds) Lunges Knee Press Up Squats Plank Side Lunge High Knees / 10 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats Y Raise Reverse Lunge Renegade Row Prisoner Squats No Jump Burpees 2Foq4 e1dni5iu / 10 Workout 3 - (6 Exercises 4 Rounds) Step Ups Close Grip Press Ups Ski Squats Foot Raised Plank Supine Bridge Bear Crawl

24 Use these Workouts in between the above Workout Days Leg Blazer Use the 30/30 Music or stop watch Cardio Jam Use the 30/30 Music Chest Blast - Use the 30/30 Music 6/12 Minute Blasts 30 sec Jump Lunges (no break) 30 sec Squat (no break) 30 sec Rest 30 sec Jump Lunges (no break) 30 sec Squat (no break) 30 sec Rest Repeat until 6 minutes is over 30 sec Speed High knees (no break) 30 sec Squat (no break) 30 Sec Rest 30 sec Speed High knees (no break) 30 sec Squat (no break) 30 Sec Rest Repeat until 6 minutes is over 30 sec Press ups (no break) 30 sec Side Lunge (no break) 30 Sec Rest 30 sec Press Ups (no break) 30 sec Side Lunge (no break) 30 Sec Rest Repeat until 6 minutes is over

25 Progression / More Advanced If you want to make the above workout harder, these are you options 50 / 10 Workout 1 - (6 Exercises 4 Rounds) Lunges to Jumping Lunges Knee Press Up to Normal Press Ups Squats to Jump Squats Plank to Arm Extended Plank Side Lunge High Knees Faster High Knees / 10 Workout 2 - (6 Exercises 4 Rounds) Sumo Squats to Prisons S Squats Y Raise to Weighted Y Raise Reverse Lunge to RL Touch Floor Renegade Row Prisoner Squats to Jump Squats No Jump Burpee to Burpee Jumps PLz1sJ- ek E / 10 Workout 3 - (6 Exercises 4 Rounds) Step Ups to Fast Step Ups Close Grip Press Ups to Full CGPS Ski Squats to Jump Squat Foot Raised Plank Supine Bridge to SB with Leg Bear Crawl to Bear Crawl Jump se