Workout guide Summer 2018
|
|
- Patricia Nichols
- 5 years ago
- Views:
Transcription
1 All work has been copyrighted. No permission given by myself (Author Tamla Georgia Stevens) for extracting paragraphs or sentences for copying, plagiarism or the use in other books, letters, websites, s etc and all and any other written works. Workout guide Summer 2018 This separate document is a workout guide to be done at home. It features many different circuits of varying difficulties. I like to keep these varied as it will give you guys a chance to do loads of different workouts and find the ones that suit you. Don t worry if you try an arm workout for example and find it is too difficult or hard at first. It takes time to build up muscle strength. Just keep at it. If you find you really don t like to do an arm workout for example, there are plenty of workouts on this guide that you can also do. So, enjoy guys and train as you wish. This document includes the workouts featured on the website, the 2:3 workout exercises and an additional piece on tips for training and more. Content: Killer leg workout Smasher leg workout 10 s a charm legs and stomach workout Basic arm workout Cardio killer workout All-rounder workout collection Relaxing workout Friday s workout Sweet sixteen stomach workout Step up for summer stomach workout
2 Killer leg session 10 standing leg raises each side 20 star jumps (Repeat3 times for warm up). 10 squats with 4 pulse squats 20 side lunges 10 lunges 30 sec wall sit 60 hip raises (2.5kg or unweighted for beginners Progress raising the weight as days go by). 20 good mornings 10 standing leg raises Repeat entire circuit 3 times and good luck for trying to walk the next day! Walking up the stairs will be fun. Trust me! As always, take care, do your stretches and your warm ups or injuries will happen.
3 Smasher leg workout Vigorous warmup followed by 4 leg stretches. 10 lunges 30 hip raises 12 side lunges (6 Each Side) 16 donkey kicks (8 Each side) 10 squat thrusts 10 reverse standing leg raises (Each side) 10 leg raises (Lying down) 5 single leg lunges each side (Find a chair etc) 30 second wall sit 25 good mornings (With 10 kg weight or heavier if needed) 10 squats 2 mins star jumps You need to do 3 circuits with 10 second rests in-between each exercise. 30 second rests in-between each circuit. This workout takes 27 minutes and 15 seconds to do all 3 circuits. This workout session is high intensity and will have your legs most unusable. If you are stretched for time, simply take out 1 full circuit or half of the final circuit.
4 10 s a charm workout (Stomach and legs) 1 minute of star jumps (You can get about 62 to 70 done) Stretches Leg stretches mainly but throw in 1 or 2 upper body stretches for the stomach side of the workout. I sometimes split my stretches into halves for before and after the circuit. 10 jump squats 10 Russian twists 10 in and out jump squats 10 reverse standing leg raises 10 diamond crunches 10 weighted hip raises 10 leg raises 10 weighted good mornings 10 second plank 10 sit and raises (On my Instagram tamlastevens on the 14 th of May) You need to do 3 circuits with 5 second rests in-between each exercise and with 20 rests in-between each circuit. For progression in this circuit, on every third 10 s a charm workout, up your reps by 5 each exercise. The time taken for the first rep level of 10 reps each exercise is 14.40minutes. As you raise the reps each exercise, the circuit time taken will increase.
5 Basic arm workout Stretches related specifically to arms Windmill stretches (To help not only with stretching arms for arm workouts but also for mobility in the upper body) (Repeat stretches as needed or for a full five minutes) s 10 bicep curls 10 press ups 10 arm raises 5 tricep dips This is a very basic arm workout for everyone. As I said on the website, I just don t train my arms that much, but I put together a small basic arm workout for you guys to give a go. This one will help you lot get into working the arms more and give them the kickstart they need to be stronger.
6 Cardio killer workout Full body stretches including arms (Dynamic stretching is going to help you the most. Example, lunging with a twist is a form of dynamic stretching. It s just about finding what stretches you and your body are comfortable doing). Any cardio-specific pulse raiser to get your body ready. s 5 minutes running up and down the stairs 35 star jumps 10 burpees 10 jump squats (10 leg raises optional- These are a leg day booster) X3 circuits. 15 second rests in-between each exercise and 45 second rests inbetween each circuit. This workout is high intensity cardio that doesn t require something like a boring jog. It s cardio circuits to keep it fun and interesting. REMEMBER, for the first exercise in the circuit, you need to take care. Running up and down the stairs can be an issue if you have awkward stairs or even no stairs. This can be solved by switching to hill sprints, so if you live near or next to a hill, then this first exercise will be completed outdoors. But again, if you are using the running up and down the stairs method, please go careful. It s a brilliant cardio and leg burner but it can be dangerous when you do not take care with foot placement. Fr progression, it s best to start off with this circuit until you are capable of doing this full circuit with relative ease. If you push your body too fast, you could end up doing serious damage so be sure to go at your own pace and progress as and when your body is ready and not before. Within progression, as your body develops and strengthens, add 5 reps onto each exercise and 1 minute extra of running for the first exercise.
7 All-rounder circuit (High intensity) As there are 4 types of this circuit, you need to do stretches and a warm-up specific to the type of all-rounder circuit. Original all-rounder 5 press ups 10 standing leg raises 5 arm raises 16 Russian twists X3 circuits Stomach all-rounder 60 star jumps 10 Russian twists 60 star jumps 10 sit ups 60 star jumps 10 leg raises 60 star jumps 10 diamond crunches X3 circuits Leg all-rounder 10 standing leg raises 10 squats 50 hip raises r 30 sec wall sit X 3 circuits Arm all-rounder X3 circuits for each workout. 5 second rests in-between each exercise (This is a go hard or go home type of workout so if you keep your in-between exercise rests at 5 seconds or less you will benefit more) The all-rounder collection uses a mixture of circuits, cardio and muscle group specific training. The cardio side are the star jumps and as you can see from the table, the other exercises are specific to one muscle group. A bonus to these workouts is that they really don t take too long to do with an average time of 20 minutes to complete each full 3 times circuit.
8 Relaxing workout Full body stretches. Yoga is even an option here as this is supposed to be a relaxing circuit. 10 standing leg raises 10 press ups 30 second wall sit 10 sit ups 10 star jumps 50 hip raises X3 circuits. 5 second rests in-between each exercise and 25 second rests in-between each circuit. So, the idea of this workout is for a range of scenario s. I used this particular workout to get me back into training after a knee and shoulder problem. Whilst the circuit doesn t specifically target any muscle group enough, it targets the whole body and gets you exercising and puts just enough pressure on a specific muscle group briefly so that you can start building strength up in that area. For example, in regard to my knee, there are only 2 low-medium impact exercises that would have required the strength of my legs, so I was able to continue training my legs (Which I love) without doing a full leg workout and stressing the injury further. This workout can also be used for beginners to start building a little strength in all their body before moving onto targeting specific muscle groups.
9 Friday s workout Full body stretches with extra focus on leg stretches. 1 minute of star jumps. 10 leg raises (Weighted and both sides) 18 Russian twists (Weighted) 10 squats with 2 pulse squats 12 sit ups 10 press ups X4 circuits. 10 second rests in-between each exercise and 20 second rests in between each circuit. Start with 3 circuits if new to workouts and training. First off, I d like to state that I have no idea why I kept it named as the Friday s workout. It was purely because it was my first ever workout I released, and it was on a Friday that I created it and, on a Friday, that I released it, so I m just keeping it as Friday s workout till I figure a better name for it. This is a leg/stomach hybrid workout with four circuits to increase intensity and promote strength building.
10 Stomach specific stretches 1 minute of star jumps X7 exercise rollers 16 Russian twists 16 sit ups 16 diamond crunches/sit ups 7 exercise rollers Sweet sixteen stomach workout X3 circuits. 10 second rest in-between each exercise and 20 second rests inbetween each circuit. Eventually you will be able to do 16 each of the exercise rollers, but for starting out, the recommended rep amount is 7. So, you can buy exercise rollers from almost anywhere to be honest. I bought mine from a supermarket when they had a gym event, but you can get them online easily and from a lot of sports shops. So, for progression, listen and adapt to your body. The exercise rollers can potentially cause muscle tears and pulls in your stomach if you up the reps too soon so raise your reps in tune with your body.
11 Step up for summer stomach workout 2 minute cardio warm-up with full body stretches for the cardio element of the circuit 5 minute cardio exercise. For this particular workout I always used to do 5 minutes of running up and down the stairs, but I changed that to 5 minutes of star jumps. No risk of falling down the stairs as I kept tripping on the stairs. Star jumps has little risk to the body compared to running up and down the stairs. 20 sit ups 20 Russian twists with 5kg weight or higher 20 leg raises 10 diamond crunches 15 v-to-the-knees X3 circuits with 20 second rests in-between each exercise and then a 45 minute rest in-between each full circuit. One important thing to remember is that the key to getting a toned stomach is not just through circuit exercise such as sit-ups. It s down to 80 per cent diet and 20 per cent exercise BUT cardio is going to be the biggest aspect for toning down the fat and then the circuit exercises are going to help you build and define the muscle. Russian twists are perfect for if you are aiming for the v-line look (As yes, us women CAN get v-lines as well). In particular, the Russian twists with weights need to be raised at your own pace. Don t just start with a 5kg weight if you haven t ever tried Russian twists with a weight of any kind. You can actually tear muscles in your stomach as I done many times when I was first starting out training.
12 This is the end of the 2018 full workout guide for home workouts. As I have stated many times already, it is important to go at your own pace. There is nothing wrong with going slow and taking it easy. You ll still get the same results just in a different length of time. So, take care and look after your body. On that note, if anyone needs my help, drop me an via the Wealth-Of- Health website or the Facebook page under the same name. similarly, find me on Instagram as tamlastevens where I post regular health and workout tips and such and loads of other random stuff. More workouts will be coming to you in the 2019 workout guide next September and all these workouts are available individually on the website if you do not wish to have the full workout guide.
WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging.
DAY 1: THE STARTING OFF CIRCUIT WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. THE CIRCUIT: Perform each exercise for the time stated- increase your speed and effort
More information(770) City of Spring Hill 1 st 4 weeks Workout Program
(770)605-9786 City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000
More information&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
More information8 Week - No Equipment Full-Body Workout
8 Week - No Equipment Full-Body Workout BY MARIO TOMIC ShockingFit.com No Equipment Full-Body Workout - Page 1 Disclaimer & Copyright The contents of this book are the opinions of the author and should
More informationI M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? I M PREGNANT, CAN I DO THE PROGRAM?
I M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? If you re trying to conceive (how exciting!) we suggest you exercise at a level that is comfortable for you. If you re already a 28er, stick to the level you
More informationw e e k s 1-4 The 8-Week Shape and Tone Program
w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are
More informationTRAINING PLAN. Workouts and routines for improved results. Edition 1. LEGS & BOOTY. amandafinniee.com
TRAINING PLAN Workouts and routines for improved results. Edition 1. LEGS & BOOTY INTRODUCTION Welcome to the LEGS & BOOTY edition of my training plan! The 3 routines in this plan are a mix between glutes,
More informationULTIMATE WORKOUT GUIDE
ULTIMATE WORKOUT GUIDE Hi, I m Sam Warrington, Founder of SWIFT Fitness. better the results. Firstly, well done for even getting to this point. So many people fall into the trap of thinking about starting
More informationZanna Van Dijk s Legacy St. Regis Maldives Workout
Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete
More informationlight cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:
More informationI m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:
WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and
More informationBOGSTACLE training guide
BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being
More information8-Week Body Transformation (Week 1 & 2) #JSohActive
8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)
More informationFitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
More informationVOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT Listed below is a simple workout schedule that anyone can do anywhere, at home, at a school gym, or a public gym. As you become familiar to each workout
More informationNo Equipment Exercise Program for the 50+
Contents Introduction... 4 Special Offer... 4 Exercise Program One: Leg strengthening... 5 Chair Squat... 5 Stair Climb... 6 Inner Thigh Strengthening.... 7 Exercise Program Two: Core strength... 8 Bridge...
More informationSTART HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN
Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday
More informationPupil s Strength & Fitness Program
Pupil s Strength & Fitness Program Pupil Health and Wellbeing Pupil Heal and Well- By Dean Suleyman and David Morrison Contents Purpose 1 Coaching philosophy.. 1 Session details 2 Main training objectives.
More informationTRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE.
TRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE. WELCOME TO THE NEW TRAINING PROGRAMME BY Training always sounds so ominous but it doesn t have to be a massive slog. We ve broken
More informationSample Strength Activity Plan for Beginners
Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the following strength exercises, you need to lift or push weights (or your own body weight), and gradually increase the
More informationHannah & FITNESS MY FITNESS DIARY
Hannah & FITNESS MY FITNESS DIARY A SNEAKY PREVIEW Welcome to a taster of my upcoming fitness journal... In this preview you ll find a week worth of FREE workouts - all of which are my own, personal workouts.
More informationCardio. Types of Cardio
Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can
More informationSUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE
Indoor Superhero By: Dennis Heenan Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken
More informationBeginner And Intermediate Workouts. (Updated for Weeks 4-7)
Beginner And Intermediate Workouts (Updated for Weeks 4-7) Workouts (All you Need is a set of Dumbbells) Level: Beginner Cardio: Suggested Cardio would be to go for a walk or some form of low impact cardiovascular
More informationFEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information
More informationWe are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.
WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!
More informationWelcome to the 21 Day Challenge!
Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST
More informationBy Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.com Hey gang, I have something very cool for you today I wanted to HOOK you up with something that
More information12 Week Workout Program
12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ LEGAL DISCLAIMER Warning: All the information presented in 21- Day Belly Fat Burn is for educational and resource purposes only. It is not a substitute for or in addition to
More informationBLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.
Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize
More informationYOUR HIIT WORKOUTS. easy guide to DR. GUS VICKERY, M.D. a bonus Authentic Health guidebook. author of Authentic Health
YOUR easy guide to HIIT WORKOUTS a bonus Authentic Health guidebook DR. GUS VICKERY, M.D. author of Authentic Health Your Easy Guide to HIIT Workouts A bonus Authentic Health guide book In the book Authentic
More informationAdvice on Resistance Exercise
Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance
More informationTrenz Pruca - August 20, 2017
Trenz Pruca - August 20, 2017 LEANWITHSTYLE 1 Welcome to your 8-Week Workout Routine. Introduction This routine is meant to go hand in hand with your IIFYM Book, meaning that it is the perfect 1-2 punch
More informationTOP BODY CHALLENGE. - Training Program - get your top body in less than 12 weeks. top body challenge / 1
TOP BODY CHALLENGE - Training Program - get your top body in less than 12 weeks top body challenge / 1 Sonia tlev PARIS, FRANCE FITNESS AMBASSADRESS FITNESS AND WELL-BEING BLOGGER CREATOR OF «TOP BODY
More informationWEEK 1 DAY 1 WORKOUT WARM UP
No Weight Workout WEEK 1 DAY 1 WORKOUT 2 ROUNDS 30 SEC. EACH JUMPING JACKS ARM CIRCLES (F WARD/BKWARD) LARGE & SMALL TRUNK ROTATION RIGHT/LEFT 5 X PUSH-UP 10 X SIT UP 15 SQUAT REST 30 SECONDS 2 ROUNDS
More informationchallenge yourself TRAINING GUIDE
challenge yourself TRAINING GUIDE Your Tough Mudder Journey Starts Here. Forget fitness levels. Whether you re an occasional gym-goer or a seasoned couch potato, we ve got a Tough Training Guide designed
More informationSTRENGTH TRAINING 101
STRENGTH TRAINING 101 What is Strength Training? Strength training is a type of physical activity that involves using resistance to induce muscular contractions which builds strength and size of skeletal
More informationTE WERO.org. 12 week challenge. Week 1-4: training GUIDE
TE WERO.org 12 week challenge Week 1-4: training GUIDE HAUORA TRAINING PLAN IT'S TIME TO work it... Week 1-4 For the first four weeks, follow the routine exactly as it is laid out. If you have never worked
More informationAT HOME PROGRAM TRAINING PLAN
AT HOME TRAINING PLAN DAY 1 Alternating Lunges 3 20 90 Sec Air Squats 5 30 90 Sec Wall Sit Squat 2 Max Time DAY 2 Skipping 3 100 90 Sec Plank super set with. 3 20 Sec Commandos 3 20 90 Sec. Alternative
More informationWorkout A. CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, Winter Break Workouts
CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, 2017- Winter Break Workouts Each workout should strive to be around 40-minutes, with a combination of cardio and strength training.
More informationThe Jade. Fit Guide. Weeks 1-8. #JFG #JadeFitGuide
The Jade Fit Guide Weeks 1-8 #JFG #JadeFitGuide 0 Contents Welcome to my page...3 My Recommendations...4 Disclaimers/ Workout split...5 Using this guide for your goals...6 Supplements...7 Chest and Back
More informationHOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY
4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training
More information8 WEEK BIKINI ABS WORKOUT PLAN
8 WEEK BIKINI ABS WORKOUT PLAN TABLE OF CONTENTS WEEK ONE..PAGES 2-3 WEEK TWO.....PAGES 4-5 WEEK THREE.....PAGES 6-7 WEEK FOUR.......PAGES 8-10 WEEK FIVE...PAGES 11-12 WEEK SIX.....PAGES 13-14 WEEK SEVEN...PAGES
More informationHome WORKOUT for BEGINNERS
Home WORKOUT for BEGINNERS Supplementary Audio pack Motivational quotes WEEK1 6 EXERCISE PLAN WEEK1 LET S GET STARTED CARDIO Cardio should be done at least 5 out of 7days per week Normal walk Find
More informationTHE STRENGTH WORKOUT FOR RUNNERS
THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,
More informationDay Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
More informationWorkout: Workout: run. From there, do the about 10 minutes. Choose MHR *This would be an optimal. 30 seconds. That s minute Run to Cool
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN Warm up with 10 minute Run 60 minute Run @ 75-80% The Gauntlet 10 minute Run to Warmup movements of your choice for Bike, Hike, Etc @ 70-80%
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
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
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More informationPOWER BANDS #LEGS #CORE #CARDIO INCREASE MUSCLE POWER IMPROVE FLEXIBILITY BOOST PHYSICAL ENDURANCE MUSCLE RESISTANCE THERAPY
FIT-NATION.COM TRAINING MANUAL POWER BANDS MUSCLE RESISTANCE THERAPY #LEGS #CORE #CARDIO INCREASE MUSCLE POWER IMPROVE FLEXIBILITY BOOST PHYSICAL ENDURANCE POWER BANDS WELCOME MESSAGE Hi & Welcome! I put
More information21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
More informationTRAINING PLAN FOR FEMALE FITNESS
TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,
More informationSwole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
More informationDynamic Stretching. Bluejays. Bluejays
Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout
More informationSkinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole
www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?
More informationFemale Fat Loss Over Forty
1 Flat Tummy Secrets! Jump Start your Fitness with this Five Exercise Circuit for Your Living Room Here s a free report that you can print off and use. This is a great workout that will help you jump start
More informationWorkout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH
Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your
More information#40plusfitness Online Training: October 2017
#40plusfitness Online Training: October 2017 Are you building strong a strong foundation? If you ve been a member of this group for awhile, you ll have noticed that I m a big fan of planks, squats, rows
More informationPlanning for Physical
9 Planning for Physical Activity In this chapter Lesson 9.1 Lesson 9.2 Self-Assessing Fitness and Physical Activity Needs Moving Together: Getting Active and Fit Take It Home: Moving Forward Creating a
More information8 sets of single arm dumbbell press, around 70% of 1RM for hypertrophy rep range (8-12 reps).
My Workout Split Below is the split I train 50 weeks per year. Every now and then, usually when I learn a new exercise and want to try it out, the odd thing here or there changes. I take a de-load period
More information8 Week Program: Intermediate
8 Week Program: Intermediate Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that
More informationStaten Island Slim Down Workout week 9 & 10
Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday
More information4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
More informationGoal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
More informationFitness. -On The Go- WRITTEN BY KEITH GILLOGLY Regular exercise at the gym will do wonders. Your body gets used to a certain movement HEALTH
SUMMER 2014 FOR HEALTH Fitness -On The Go- WRITTEN BY KEITH GILLOGLY Regular exercise at the gym will do wonders for health you know that, and you also know that you re busy, meaning making it to the gym
More informationFitness is a big part of this new program, and will be an important part of your training season.
Fitness, Strength and Sport Training Staying physically fit is very important to being a good athlete. To excel at your sport you have to make healthy choices in your lifestyle. Fitness is a big part of
More informationLove Yourself Lean. Self-love approach to loving your body and your life
Love Yourself Lean Self-love approach to loving your body and your life Love Yourself Lean 5-Day Slim Down Workout Plan How To Use The Workout STEP 1 Schedule your workouts in advance. Before your busy
More informationPage 1
http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,
More informationou don t have to lots of equipment or fanc 100 home workouts
y ' y ou don t have to lots of equipment or fanc... y machines to get fit! ou are the machine 100 home workouts The beauty of CrossFit is you can do it anywhere and it can be done with little or no equipment.
More informationVolleyball Summer Workout 2014
Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players
More informationLittle #NOSBoss Program (Beginner)
INTRO Right! If you re reading this you ve already taken the first step towards getting into an active lifestyle. Congratulations! From here on it s all easy going! (That s not entirely true ) To help
More informationHow To Train for Strength and Fat Loss with Consistent Results
How To Train for Strength and Fat Loss with Consistent Results Hi. My name is Johan and I'm Head Fitness Coach at BIG 5 Fitness in Yarraville, VIC. I have been training myself and my clients using the
More informationUltimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More information60 DAY KETO. challenge workouts WORKOUTS WEEK 5-8
60 DAY KETO challenge workouts WORKOUTS WEEK 5-8 You should ve already completed weeks 1-4 and hopefully you saw some good progress week to week. Now it s time for phase 2. Here are your workouts for weeks
More informationOAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements
More informationTHE ULTIMATE AB WHEEL TRAINING GUIDE
Congratulations on purchasing the new ab wheel from Urban Home Gym! As you are about to learn, the ab wheel is one of the most versatile pieces of training equipment around. It provides a fun and effective
More informationCircuit Training for max fat loss, toning up and improved fitness
Circuit Training for max fat loss, toning up and improved fitness Vijay (He-man of India, Brand Ambassador Fitness café gym) Mayank Attrish (Reebok Certified Fitness Expert ) Exercise (Thigh) Variation(Thigh)
More informationHIIT Workouts. HIIT Workouts. The 6 Week Fat Loss Programme. Designed To Shred The Fat While You Sleep.
HT Workouts The 21 day diet and exercise programme designed to help you to shred as much fat as you can. The 6 Week Fat Loss Programme HT Workouts Designed To Shred The Fat While You Sleep. 0 HT Workouts
More informationCONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
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
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationUser Guide. VBT 200 Page 2 VBT 200/300/500. The easy and convenient way to burn fat, while toning and strengthening your muscles. Safety Information
Vibrational Therapy Welcome to your new VibroTec! waiting inside this box is your way to better health. Be sure to read these instructions in detail to get the most out of your machine. Safety Information
More informationTHE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50
THE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50 W W W. G E T T I N G A B E T T E R B O D Y. C O M Table of Contents Why a Home Gym Part 1 Chest Part 2 Triceps Part 3 Back and Trapezoids Part 4 Biceps
More informationMODULE THREE WELLNESS PLAN
MODULE THREE WELLNESS PLAN Fill in all logs and answer the reflection questions completely with supporting details.. SECTION 1: GOALS Include your goals for each area of wellness before completing the
More informationINJURIES INJURY PREVENTION. Train Your Way to. A bit about TRAUMATIC CUMULATIVE
Injuries are not merely accidents. In fact, most injuries are predictable and preventable events - especially when they are caused by activities that play major part in a person s life. A bit about INJURIES
More informationAUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible
AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20
More informationWorkouts Week 1-30/30 Time Split
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
More informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
More information5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
More informationUP & Bingo Square Tips! CHALLENGE SHAPE BUDDY. 20 pts. 30 pts. 50 pts. 10 pts. 20 pts. 30 pts.
Bingo Square Tips! Bingo Square Tips! Cardio 45 Minutes Examples of a Cardio : Running, walking, biking, elliptical, stair stepper, rowing and swimming are all activities that you can do to accomplish
More informationExercising with Persistent Pain
Exercising with Persistent Pain Why You Feel Pain When you are injured, your mind and body react. They protect the weak part of your body, and you feel pain when you try to use it. This protection is important
More informationGeneral Nordic Ski Training. Keep weights light and focus more on developing good. weights. Strength. exercises between 2-3 times a week
General Nordic Ski Training Month May June July Cardio *All cardio in this column should be done in zone 1. Begin to develop aerobic capacity (in zone 1). Lots of long, easy distances (ranging from 40
More informationProgram Design Basics for Fat Loss and Long Term Changes to Body Composition.
Program Design Basics for Fat Loss and Long Term Changes to Body Composition. Losing Weight is the single most common goal we hear from members all year around. It is actually the reason the majority of
More informationFemale Fat Loss Over 40
Female Fat Loss Over 40 1 Flat Tummy Secrets! Jump Start your Fitness with this Five Exercise Circuit for Your Living Room Here s a workout that you can print off and use. This is a great workout that
More information