LOSE WEIGHT TRAINING PROGRAMME

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1 LOSE WEIGHT TRAINING PROGRAMME DURATION 6 weeks ACTIVITY 5 sessions and 2 rest days per week for the 6 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 Gym Programme Pro Cycling / Bike workout FGT HiiT / HiiT workout Cardio workout Gym Programme HOW TO USE THIS PROGRAMME > Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level > If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them > As you progress through the plan, try to increase the weights you use for each exercise and intensity you put into each exercise and decrease the time it takes you to complete the cardio workout > Try not to eat too close to training, ideally about 90 minutes before you start exercising > We recommend stretching for around minutes after each session > A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2 START YOUR TRAINING ON THE NEXT PAGE >

2 GYM PROGRAMME EXERCISE REPS/TIME REST REPS/TIME REST REPS/TIME REST NOTES Stepper 5 minutes N/A 5 minutes N/A 5 minutes N/A Steady pace Superman 2 of of of Alternate sides Cable chest press 2 of 10 reps 3 of 10 reps 4 of 10 reps Cable at chest height Stepper 8 minutes 60 8 minutes 60 8 minutes 60 fast / easy Barbell lunge 2 of 10 reps 3 of 10 reps 4 of 10 reps 10 per leg Bike 8 minutes 60 8 minutes 60 8 minutes 60 fast / easy Battle rope slams 3 of 10 reps 3 of 10 reps 3 of 10 reps Maximum force Cross Trainer 8 minutes 60 8 minutes 60 8 minutes 60 Front plank 3 of 10 reps 4 of 30 4 of 30 fast / easy Add weight if needed Chest stretch per side Quad stretch per side Cat stretch in total As you can see this is a mixture of cardio then weights or freestyle movements. Try not to rest to long travelling from the cardio to the resistance exercises - it s important to keep your heart rate up. Try to increase the distance travelled or level used on the cardio section each week, even better increase your weights each week on the weighted exercises to get maximum results.

3 BIKE WORKOUT WEEK 1 REPS/TIME REST REPS/TIME REST REPS/TIME REST NOTES 15 of of of 60 Sprint then stop WEEK 2 30 minutes N/A 30 minutes N/A 30 minutes N/A Consistent pace WEEK 3 15 of of of 60 WEEK 4 30 minutes N/A 30 minutes N/A 30 minutes N/A WEEK 5 15 of of of 60 WEEK 6 30 minutes N/A 30 minutes N/A 30 minutes N/A Choose a level 2 stages higher than week 1, lower back to week 1 level for rest period and cycle easy Consistent pace with a higher level than week 2 Same gear as week 3 Same gear as week 4 S Either participate in the Pro-Cycling class at your local Fitness First or make sure you complete the above bike workout programme. As you can see you repeat the interval and steady state workouts over the 6 weeks but increase the level you use on the bike. Try to increase these levels in line with your capability, quality over quantity will get you results.

4 HiiT WORKOUT EXERCISE TIME REST TIME REST TIME REST NOTES Sandbell slam hand Kettlebell swing Sandbell rainbow slams If you can t jump 180 degrees, jump as far round as you can Aim to have kettlebell swing to head height Performed on the knees 1 arm Kettlebell swing 3 per arm Sandbell lunge slam 2 handed Kettlebell push press 1 or 2 kettlebells Repeat all for 2 Repeat all for 3 Repeat all for 4 Either participate in the Freestyle Group Training (FGT) Power class at your local Fitness First or make sure you complete the above Hiit Workout programme.

5 CARDIO WORKOUT SET EXERCISE DISTANCE REST DISTANCE REST DISTANCE REST NOTES A1 Rower 500m 2 minutes 750m 2 minutes 1000m 2 minutes Dampner 6-9 A2 Treadmill 2km 2 minutes 3km 2 minutes 4km 2 minutes 1% incline A3 Bike 3km 2 minutes 5km 2 minutes 5km 2 minutes Level 10+ A4 Cross Trainer 2km 2 minutes 3km 2 minutes 4km 2 minutes Hill workout This is a straight start to finish workout. Go through the exercises as quickly as you can. If you have a favourite cardio exercise maybe choose a different level (distance) for that period.