Fitness101 Intermediate to Advanced Plan.

Transcription

1 Fitness101 Intermediate to Advanced Plan

2 THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness Week Transformation plan developed for the SLEEKGEEKchallengers! This plan has been periodized to help you look your best within 8 weeks. HOW DOES THE FITNESS101 YOU 8-WEEK TRAINING PLAN DIFFER FROM THE REST We believe that in order to look your best you will need to not only train harder but also smarter. We had some help from some of the top dogs in the industry and came up with an 8 week periodized transformation plan that is going to help you become the ULTIMATE YOU! The Fitness 101 training plan sets itself apart from the due to the fact that it is scientifically developed to help you increase lean muscle tone, speed up your resting metabolic rate (metabolism) and fat burning potential.

3 THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN WEEK 1: PHASE 1 Where other plans leave you high and dry after your payment or entry, we will walk you through all 8 weeks with scientific explanations as to why we have selected our specific training strategies. During phase 1 we are going to try and focus on toning and building lean muscle. The reason for this is that your body s metabolism will automatically increase if your lean muscle increases. The more lean muscle you have, the faster your metabolism will be. Phase one also includes a 15 minute cardio session after each weight training session. Studies have shown that intense weight training sessions with reduced resting times can help release fat as energy from our fat cells. Studies have also concluded that cardio after weight training can help utilize this freed up energy by burning it to ensure it doesn t get stored back into our fat cells. See freeing up energy from fat doesn t necessarily mean it will get burned for good. There is always the chance of that energy being stored back into your fat cell if it s not utilized. SO WHY NOT GO ALL OUT BY DOING INTENSE WEIGHT TRAINING AND CARDIO FROM THE START? No doubt that this will be effective in helping you burn calories which in return will help you burn fat and lose weight. But this can also have you reaching a training plateau in as quickly as 4 6 weeks. In order to prevent training plateaus one needs to train smarter. We are going to focus on increasing lean muscle first before we aim to burn as much fat as possible. This will ensure more effective fat burning later in the program and will help prevent a weight loss plateau. Remember in order to build a house, you need to lay the foundation first. View phase 1 as the foundation phase. REPS, SETS AND REST Our first week s rep ranges will be 12-15, we will also focus on mostly machine exercises that will make things a lot easier especially if you are a beginner. Try and only rest 30 seconds between sets. We are going to try and do 3-4 sets of each exercise. During week 1 it s all about laying the foundation. No need to push yourself beyond your limits, but don t slack either. No one knows your limits better than you do. With that said make sure that you make it difficult enough for yourself. Try and pick a weight that you can do reps with, while finding the last two reps quite difficult to complete.

4 FREQUENTLY ASKED QUESTIONS 1. Do I need to train 5 days straight? No you don t have to. You can train any 5 days in the week, however, make sure to take 2 days off completely. 2. Can I do more than 15 min cardio to burn more calories? The idea is not to do as much cardio as possible. We are trying to increase your aerobic capacity (fitness) in order to cope with the future workload of the program. If you feel like you can train more, rather push yourself harder during the 15 minutes instead of doing cardio for longer. 3. What if the gym is busy and I can t do the exercise prescribed? If the gym is busy and you won t be able to get hold of the necessary machine, ask an instructor on the floor to provide you with an alternative exercise that targets the same muscle group. 4. What If I need to rest longer than 30 seconds? The idea is to work at your own capacity. If you feel you need more than 30 seconds to recover then do so, however, no one knows your body better than yourself. With that said listen to your body and rest when needed, but try not to slack!

5 MONDAY: DAY 1 - CHEST, TRICEP ABS AND CARDIO EXERCISE SETS Barbell Bench Press 4 REPS REST Dumbbell Incline Press Dumbbell Fly (Flat) Overhead Dumbbell Triceps Extension Rope Pushdowns Sit Ups Stationary Bicycle (60 sec Sprint, 120 sec recover) 15min

6 TUESDAY: DAY 2- LOWER BODY AND CARDIO EXERCISEE SETS Barbell Squats 4 REPS REST Leg Presss Leg Extensions Lying Leg Curls Dumbbell Lunges Standing Calves Stepper (60 sec on a high level, 120 sec on a lower level to recover) 15min

7 WEDNESDAY: DAY 3- BACK, BICEPS AND CARDIO EXERCISEE SETS Barbell Deadlifts 4 REPS REST Barbell Rows Narrow Grip Pulldowns Seated Cable Rows Bicep Barbell Curls Machine Curls Rowing Machine (60 sec sprint, 120 sec recovery) 15min

8 THURSDAY: DAY 4 - SHOULDER, ABS AND CARDIO EXERCISE SETS Dumbbelll Shoulder Press 4 REPS REST Barbell Upright Row Incline Reverse Dumbbell Fly Dumbbelll Lateral Raise Leg Raise Crunches on Floor Rotex Machine (60 sec sprint, 120 sec recovery) 15min

9 FRIDAY: DAY 5 - CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 6 AND 7 REST

10 WEEK 2: PHASE 1 Congratulations. You have made it through your first week! Now that you have an idea on how the exercises work and how it feels to train them we can push ourselves a little bit harder. SETS, REPS AND REST Try and stick to the same sets, reps and resting times. All the exercises will remain the same, however, we need you to try and push a little bit heavier than the previous week which should be possible due to the fact that you now know how to execute the exercise correctly.

11 MONDAY: DAY 8 - CHEST, TRICEP ABS AND CARDIO Barbell Bench Press Dumbbell Incline Press Dumbbell Fly (Flat) Overhead Dumbbell Triceps Extension Rope Pushdowns Sit Ups Leg Raises Stationary Bicycle (60 sec Sprint, 120 sec recover) 15min

12 TUESDAY: DAY 9 - LOWER BODY AND CARDIO EXERCISEE SETS Barbell Squats 4 REPS REST Leg Presss Leg Extensions Lying Leg Curls Dumbbell Lunges Standing Calves Stepper (60 sec on a high level, 120 sec on a lower level to recover) 15min

13 WEDNESDAY: DAY 10 - BACK, BICEPS AND CARDIO EXERCISEE SETS Barbell Deadlifts 4 REPS REST Barbell Rows Narrow Grip Pulldowns Seated Cable Rows Bicep Barbell Curls Machine Curls Rowing Machine (60 sec sprint, 120 sec recovery) 15min

14 THURSDAY: DAY 11 - SHOULDER, ABS AND CARDIO EXERCISE SETS Dumbbelll Shoulder Press 4 REPS REST Barbell Upright Row Incline Reverse Dumbbell Fly Dumbbelll Lateral Raise Leg Raise Crunches on Floor Rotex Machine (60 sec sprint, 120 sec recovery) 15min

15 FRIDAY: DAY 12 - CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 13 AND 14 REST

16 WEEK 3: PHASE 2 Congrats, you have survived the first phase and we are 25% completed with our 8 Week Transformation plan! Phase 2 is going to be about trying to increase our training intensity! Remember it s all about progression in order to make sure we keep on making weight loss breakthroughs! REPS, SETS AND REST During this phase we are going to try and increase our intensity, we are also going to increase our cardio time! If possible keep to the same resting periods as in phase 1 (). INTRODUCING SUPERSETS A superset is when you perform 1 exercises and another directly after that before taking your 30 second break. After doing the second exercise you can take your break and get ready to perform the next set. CARDIO INTRODUCING TABATA TRAINING Tabata is a high intensity training style that consists of 20 seconds of flat out pushing yourself, and 10 seconds rest consisting of 4 minutes. We are going introduce Tabata Training in the next 2 weeks after your weight training routine with a 2 minute break in between the 2 sets. This week we will start with 2 sessions, and next week we will perform 4.

17 MONDAY: DAY 15 CHEST AND BACK EXERCISEE SETS Barbell Bench Press 4 REPS REST Barbell Deadlifts sec Incline Dumbbell Press 4 Dumbbell Rows sec Flat Dumbbell Fly 4 Narrow Grip Pulldowns sec Chair Sit Ups 3 30 N/A

18 Ball Crunches sec TABATA TRAINING KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Treadmill Walk (Moderate Pace) 10min

19 TUESDAY: DAY 16 - LOWER BODY AND CARDIO EXERCISEE SETS Leg Presss 4 REPS REST Leg Extensions sec Lying Leg Curls 4 Dumbbell Lunges sec Barbell Squats 4 Dumbbell Step Ups 4 10 p/leg 30-45sec

20 Standing Calves sec Stationary Bike 20min

21 WEDNESDAY: DAY 17 - ARMS EXERCISE SETS Barbell Curls 5 REPS REST Overhead Dumbbell Triceps Extension sec Rope Pushdowns 5 Machine Curls sec TABATAA TRAINING JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 10min

22 THURSDAY: DAY 18 - SHOULDERS EXERCISE SETS Dumbbelll Shoulder Press 4 REPS REST Dumbbelll Lateral Raise sec Incline Reverse Dumbbell Fly 4 Barbell Upright Rows sec Crunches on Floor 4 30 N/A Leg Raise sec Rotex 20min

23 FRIDAY: DAY 19 - CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 20 AND 21 REST

24 WEEK 4: PHASE 2 One week left before we reach half way! CARDIO Instead of 2 Tabata sessions we are going to do 4. SETS, REPS AND REST We are keeping our exercises, reps and sets the same as last week.

25 MONDAY: DAY 22 CHEST AND BACK EXERCISEE SETS Barbell Bench Press 4 REPS REST Barbell Deadlifts sec Incline Dumbbell Press 4 Dumbbell Rows sec Flat Dumbbell Fly 4 Narrow Grip Pulldowns sec Chair Sit Ups 3 30 N/A

26 Ball Crunches sec TABATA TRAINING KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Treadmill Walk (Moderate Pace) 10min

27 TUESDAY: DAY 23 - LOWER BODY EXERCISEE SETS Leg Presss 4 REPS REST Leg Extensions sec Lying Leg Curls 4 Dumbbell Lunges sec Barbell Squats 4 Dumbbell Step Ups 4 10 p/leg 30-45sec

28 Standing Calves sec TABATA TRAINING ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 10min

29 WEDNESDAY: DAY 24 - ARMS EXERCISE SETS Barbell Curls 5 REPS REST Overhead Dumbbell Triceps Extension sec Rope Pushdowns 5 Machine Curls sec TABATAA TRAINING JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 10min

30 THURSDAY: DAY 25 - SHOULDERS EXERCISE SETS Dumbbelll Shoulder Press 4 REPS REST Dumbbelll Lateral Raise sec Incline Reverse Dumbbell Fly 4 Barbell Upright Rows sec Crunches on Floor 4 30 N/A Leg Raise sec TABATA TRAINING JUMP ROPE 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Rowing Machine (Moderate Pace) 10min

31 FRIDAY: DAY 26 - CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 27 AND 28 REST

32 WEEK 5: PHASE 3 Welcome to phase 3. We are officially half way through our 8 Week Training plan. We have only 2 phases left and now it s all about incorporating the little bit of lean muscle we built along with our increased fitness levels. Phase 3 is where the fat burning starts. If you haven t lost a lot of weight yet, don t be discouraged as phase 3 is where the actual weight loss will start to happen. If you have already started losing weight, well then you might lose even more! EXERCISES We are going to implement a training strategy called Active Rest. What this means is that instead of taking our second break as usual, we are going to perform an exercise that keeps our heart rates going! This will ensure that our targeted muscle group is rested, but that we keep our hear rates elevated to ensure that we burn more calories. SETS, REPS AND REST We are only going to be doing 3 sets of each exercise due to the fact that our training intensity is a lot higher. Our rep ranges will be between reps, however, we need you to really struggle to complete your last rep. FREQUENTLY ASKED QUESTIONS 1. Can I only do the exercises prescribed as active rest exercises? No not at all. You can do a variety of exercises as active rest exercises, however, we just named some of the most popular ones suitable for all trainee levels. Here is a list of exercises you can use to replace the current ones if you feel you can handle them - Kettlebell swings - Barbell clean and press - Dumbbell cleans - Burpee s - Jump squats - Jumping lunges - Rope jump - Medicine ball slams 2. Should I only stick to 30 seconds of active rest? No, if you feel you can do more try and push it up to 60 seconds. 3. Does active rest mean I should rest at all? No necessarily. The whole idea is to rest as little as possible, however, if you feel you can t continue without taking a rest period then take a little break before you continue. Like we mentioned before, no one knows your body better than you do, so make sure to listen to it.

33 MONDAY: DAY 29 CHEST AND BACK EXERCISEE SETS Barbell Bench Press 4 REPS REST Barbell Deadlifts 4 Jump Squats Incline Dumbbell Press 4 Dumbbell Rows 4 Upper Cuts with Dumbbells Flat Dumbbell Fly 4 Narrow Grip Pulldowns 4 Push up to Stand Up on Feet Burpee s (Advanced)

34 Chair Sit Ups 3 30 N/A Ball Crunches 3 30 N/A Jumping Lunges TABATA TRAINING KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Treadmill Walk (Moderate Pace) 10min

35 TUESDAY: DAY 30 - LOWER BODY EXERCISEE SETS Leg Presss 4 REPS REST Leg Extensions 4 Jumping Jacks Lying Leg Curls 4 Dumbbell Lunges 4 Running in one place Barbell Squats 4 Dumbbell Step Ups 4 10 p/leg N/A Jump Rope

36 Standing Calves sec TABATA TRAINING ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 10min

37 WEDNESDAY: DAY 31 - ARMS EXERCISE SETS Barbell Curls 5 REPS REST Overhead Dumbbell Triceps Extension 5 Push up to Stand Up or Burpees Rope Pushdowns 5 Machine Curls 5 Step Ups on Bench p/leg TABATAA TRAINING JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 10min

38 THURSDAY: DAY 32 - SHOULDERS EXERCISE SETS Dumbbelll Shoulder Press 4 REPS REST Dumbbelll Lateral Raise 4 Jump Squats Incline Reverse Dumbbell Fly 4 Barbell Upright Rows 4 Side Lunges Crunches on Floor 4 30 N/A Leg Raise 4 30 N/A Kettlebell Swings TABATA TRAINING JUMP ROPE 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform

39 another 8 rounds. Rowing Machine (Moderate Pace) 10min FRIDAY: DAY 33 CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 34 AND 35 REST

40 WEEK 6: PHASE 3 Welcome to week 6. We know that week 5 was a lot tougher than expected, but you made it, that s all that matters! CARDIO What would week 6 be without a small change? This week we are going to add another 5 minutes to our cardio sessions. That means that we are now doing 15 minutes of cardio after each tabata session. SETS, REPS AND REST Our sets, reps and rest periods will remain the same as last week!

41 MONDAY: DAY 36 CHEST AND BACK EXERCISEE SETS Barbell Bench Press 4 REPS REST Barbell Deadlifts 4 Jump Squats Incline Dumbbell Press 4 Dumbbell Rows 4 Upper Cuts with Dumbbells Flat Dumbbell Fly 4 Narrow Grip Pulldowns 4 Push up to Stand Up on Feet Burpee s (Advanced)

42 Chair Sit Ups 3 30 N/A Ball Crunches 3 30 N/A Jumping Lunges TABATA TRAINING KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Treadmill Walk (Moderate Pace) 15min

43 TUESDAY: DAY 37 - LOWER BODY EXERCISEE SETS Leg Presss 4 REPS REST Leg Extensions 4 Jumping Jacks Lying Leg Curls 4 Dumbbell Lunges 4 Running in one place Barbell Squats 4 Dumbbell Step Ups 4 10 p/leg N/A Jump Rope

44 Standing Calves sec TABATA TRAINING ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 15min

45 WEDNESDAY: DAY 38 - ARMS EXERCISE SETS Barbell Curls 5 REPS REST Overhead Dumbbell Triceps Extension 5 Push up to Stand Up or Burpees Rope Pushdowns 5 Machine Curls 5 Step Ups on Bench p/leg TABATAA TRAINING JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds. Stepper (Moderate Pace) 15min

46 THURSDAY: DAY 39 - SHOULDERS EXERCISE SETS Dumbbelll Shoulder Press 4 REPS REST Dumbbelll Lateral Raise 4 Jump Squats Incline Reverse Dumbbell Fly 4 Barbell Upright Rows 4 Side Lunges Crunches on Floor 4 30 N/A Leg Raise 4 30 N/A Kettlebell Swings TABATA TRAINING JUMP ROPE 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform

47 another 8 rounds. Rowing Machine (Moderate Pace) 10min FRIDAY: DAY 40 CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 41 AND 42 REST

48 WEEK 7: PHASE 4 Congratulations! You have made it to the final phase! Phase 4 is all about intensity and pushing ourselves beyond our limits. This is where most of the fat burning will occur. Not only have we increased our overall lean muscle mass, but we have also increased our fitness levels which will allow us to train harder than ever before! This means you are another step closer to becoming the ULTIMATE YOU! It s time to flip our fat burning switch! SETS, REPS AND REST During these 2 weeks it s all about the burn baby! We are going to be doing something called DTP training. Dramatic Transformation Principle. Our reps are no longer going to be the standard or 15, we are going to push ourselves beyond our limits by doing 4 sets of 10,20,30,40 reps along with some HIIT training at the end! You already had a taste of HIIT training thanks to Tabata, however, this will be a little bit different, you will see why : ) FREQUENTLY ASKED QUESTIONS 1. Is HIIT really that effective? Yes, studies have shown that HIIT can help increase the amount of fat being released from fat cells! It can also boost your calorie burning up to 36 hours instead of only 4 compared to normal steady state cardio! 2. Can I do more HIIT in my free time to speed up fat burning? Not really. HIIT is very stressful on the body and it s required that your HIIT sessions don t last more than 20 minutes. You can add an extra 5 minutes to the current 15 if you feel you can do more, however, we do not suggest you do extra sessions in a week, as that can easily do more harm than good. 3. Can I do HIIT with any cardio equipment? Yes, you can do HIIT with any preferred cardio equipment, from treadmill running, bike, rowing machine, rotex, stepper, stair master etc.

49 MONDAY: DAY 43 CHEST AND BACK EXERCISEE SETS REPS REST Barbell Bench Press 4 10,20,30,40 N/A Barbell Deadlifts 4 10,20,30,40 N/A Jump Squats Incline Dumbbell Press 4 40,30,20, Dumbbell Rows 4 40,30,20, Upper Cuts with Dumbbells Flat Dumbbell Fly 4 10,20,30,40 N/A Narrow Grip Pulldowns 4 10,20,30,40 N/A Push up to Stand Up on Feet Burpee s (Advanced)

50 Chair Sit Ups 3 40 N/A Ball Crunches 3 40 N/A Jumping Lunges HIIT TRAINING 15 MINUTES EXERCISE STATIONARY BIKE CYCLING 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

51 TUESDAY: DAY 44 - LOWER BODY EXERCISEE SETS REPS REST Leg Presss 4 10,20,30,40 N/A Leg Extensions 4 10,20,30,40 N/A Jumping Jacks Lying Leg Curls 4 40,30,20, Dumbbell Lunges 4 40,30,20, Running in one place Barbell Squats 4 10,20,30,40 N/A Dumbbell Step Ups 4 10 p/leg N/A Jump Rope

52 Standing Calves 4 10,20,30, sec HIIT TRAINING 15 MINUTES EXERCISE ROWING MACHINE 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

53 WEDNESDAY: DAY 45 - ARMS EXERCISE SETS REPS REST Barbell Curls 5 10,20,30,40,50 N/A Overhead Dumbbell Triceps Extension 5 10,20,30,40,50 N/A Push up to Stand Up or Burpees Rope Pushdowns 5 50,40,30,20, Machine Curls 5 50,40,30,20, Step Ups on Bench p/leg HIIT TRAINING 15 MINUTES EXERCISE STEPPER 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

54 THURSDAY: DAY 46 - SHOULDERS EXERCISE SETS REPS REST Dumbbelll Shoulder Press 4 10,20,30,40 N/A Dumbbelll Lateral Raise 4 10,20,30,40 N/A Jump Squats Incline Reverse Dumbbell Fly 4 40,30,20, Barbell Upright Rows 4 40,30,20, Side Lunges Crunches on Floor 4 40 N/A Leg Raise 4 40 N/A Kettlebell Swings

55 HIIT TRAINING 15 MINUTES EXERCISE ROTEX 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

56 FRIDAY: DAY 47 - CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 48 AND 49 REST

57 WEEK 8: PHASE 4 Well done. You have made it this far and we are sure that it couldn t have been easy! But, it s not over yet! We still have one week left to give it all we have got. This is where we need you to dig deep and find that part of yourself that will do whatever it takes to reach that fitness goal! JUST ONE MORE WEEK LEFT! Think you can handle it?

58 MONDAY: DAY 50 CHEST AND BACK EXERCISEE SETS REPS REST Barbell Bench Press 4 10,20,30,40 N/A Barbell Deadlifts 4 10,20,30,40 N/A Jump Squats Incline Dumbbell Press 4 40,30,20, Dumbbell Rows 4 40,30,20, Upper Cuts with Dumbbells Flat Dumbbell Fly 4 10,20,30,40 N/A Narrow Grip Pulldowns 4 10,20,30,40 N/A Push up to Stand Up on Feet Burpee s (Advanced)

59 Chair Sit Ups 3 40 N/A Ball Crunches 3 40 N/A Jumping Lunges HIIT TRAINING 15 MINUTES EXERCISE STATIONARY BIKE CYCLING 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

60 TUESDAY: DAY 51 - LOWER BODY EXERCISEE SETS REPS REST Leg Presss 4 10,20,30,40 N/A Leg Extensions 4 10,20,30,40 N/A Jumping Jacks Lying Leg Curls 4 40,30,20, Dumbbell Lunges 4 40,30,20, Running in one place Barbell Squats 4 10,20,30,40 N/A Dumbbell Step Ups 4 10 p/leg N/A Jump Rope

61 Standing Calves 4 10,20,30, sec HIIT TRAINING 15 MINUTES EXERCISE ROWING MACHINE 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

62 WEDNESDAY: Day 52 - ARMS EXERCISE SETS REPS REST Barbell Curls 5 10,20,30,40,50 N/A Overhead Dumbbell Triceps Extension 5 10,20,30,40,50 N/A Push up to Stand Up or Burpees Rope Pushdowns 5 50,40,30,20, Machine Curls 5 50,40,30,20, Step Ups on Bench p/leg HIIT TRAINING 15 MINUTES EXERCISE STEPPER 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity

63 THURSDAY: DAY 53 - SHOULDERS EXERCISE SETS REPS REST Dumbbelll Shoulder Press 4 10,20,30,40 N/A Dumbbelll Lateral Raise 4 10,20,30,40 N/A Jump Squats Incline Reverse Dumbbell Fly 4 40,30,20, Barbell Upright Rows 4 40,30,20, Side Lunges Crunches on Floor 4 40 N/A Leg Raise 4 40 N/A Kettlebell Swings

64 HIIT TRAINING 15 MINUTES EXERCISE ROTEX 2 minute low intensity 30 seconds sprint 1 minutes moderate intensity 30 seconds sprint 2 minute low intensity 30 seconds sprint 1 minute moderate intensity 30 seconds sprint 3 minutes low intensity 1 minute sprint 1 minute moderate intensity 2 minutes low intensity FRIDAY: DAY 54 CARDIO FOR 60MIN EXERCISE SETS REPS REST Cardio of your choice 60min DAY 55 AND 56 REST