TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME

Transcription

1 TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME 1

2 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given in this training programme or support. By following this programme and taking the advice given in support you voluntarily assume the inherent risk of physical/resistance training and following a specific diet plan. Consult your doctor before starting any new physical training programme or diet plan. If you suffer from any medical conditions, injuries or allergies, we advise that you seek medical attention immediately and cease to follow the advice given in this training programme. Ensure you are familiar with all the gym equipment you wish to use before starting this programme and follow the relevant safety practices of your gym or training environment. COPYRIGHT Copyright Train Eat Gain Ltd., 2017 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

3 Contents WELCOME TO YOUR WORKOUTS 5 Programme. 6 Volume Pull Home Workout. 7 Volume Push Home Workout. 17 Muscle Pull Home Workout. 29 Muscle Push Home Workout. 38 Strength Pull Home Workout. 49 Strength Push Home Workout. 58 WEIGHT TRAINING TERMINOLOGY 66 3

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5 Welcome to your WORKOUTS YOUR FREE 2-WEEK WORKOUT PROGRAMME Welcome to your workout programme. It contains all the workouts you ll need to get started with lifting weights and toning up, plus other useful resources to help guide you with your training. When should I use it? This book can be used whilst exercising to help guide you through your workouts. It can be used alongside the online workouts (these workouts are the same as you ll find on the free guide website) or on it s own. You can also print this out and write notes on the workouts to record the weights you lifted, or add notes to help you next time. If you re stuck with any of the terminology used in the workouts, you can find a glossary of workout terminology at the end of this book. 5

6 ROTATE YOUR PHONE TO VIEW CALENDAR. WEEK 1 WEEK 2 Programme. CLICK ON WORKOUT NAME TO JUMP TO WORKOUT: MON TUE WED THU FRI Volume Pull Home Workout Volume Push Home Workout Muscle Pull Home Workout Muscle Push Home Workout Strength Pull Home Workout Strength Push Home Workout Volume Pull Home Workout Volume Push Home Workout 6

7 Volume Pull Home Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Kettle Bell Swing 3 x a Kettle Bell Romanian Deadlift 4 x b Kettle Bell Sumo Deadlift 4 x a Band Face Pull 3 x b Band Curl 3 x Kettle Bell Pullover 3 x a Kettle Bell T-Bar Row 3 x b Kettle Bell Hammer Curl 3 x

8 1. KETTLE BELL SWING 3 x reps 45 seconds Glute-ham raise Hold a kettle bell (or dumbbell) in two hands with your arms relaxed. Push your butt backwards, allow your torso to come forwards and bend your kees slighly until you feel a stretch in your hamstrings. Squeeze your glutes and hamstrings to drive your hips forwards and swing the kettle bell out in front of you in a fast, explosive motion. Let the kettle bell fall back to the starting position you don t need to lower it slowly. Keep your abs contracted and your back flat throughout the movement. 8

9 2A. KETTLE BELL ROMANIAN DEADLIFT 4 x 12 reps 10 seconds Hip thrust Grab a kettle bell with both hands. Stand up with your legs shoulder width apart and knees slightly bent. Push your hips backwards and lower the kettle bell keeping it close to your legs at all times. Keep a neutral spine (back flat) and avoid rounding your back. When you feel a slight stretch in your hamstrings, stand back up to the start position by extending your hips forwards and again keep the kettle bell close to your legs. 9

10 2B. KETTLE BELL SUMO DEADLIFT 4 x 12 reps 60 seconds Sumo squat, Glute-ham raise Stand with your legs wider than shoulder width apart with your toes pointing outwards. Grip the kettle bell with your hands between your legs and lower your hips, keeping your head and chest up. This is the starting position. Stand up by straightening your legs and squeezing your glutes to lift the kettle bell Keep your back flat throughout the lift (avoid arching either way) and keep your abs contracted. 10

11 3A. BAND FACE PULL 3 x reps 10 seconds Band rear delt fly Attach a resistance band securely to a solid object such as a door handle. Stand with feet shoulder width apart and grab onto the band with both hands. There should be tension in the band at the starting position. Pull back on the band, flaring your elbows outwards and raising your hands above your head. Squeeze your shoulder blades together and keep your glutes tensed throughout to avoid over arching your lower back. Slowly return to the starting position by allowing your hands to move down and forwards. 11

12 3B. BAND CURL 3 x reps 45 seconds Kettle bell single arm row Note: Grab the band in different positions to change the tension and increase or decrease the difficulty of the exercise. Stand with your feet together and a resistance band under the centre of your feet. Hold onto each end of the band by looping it around your fingers Keeping your elbows by your sides, pull on the band until your hands are level with the top of your chest. Lower your hands back down in a slow and controlled motion to return to the start position. 12

13 4. KETTLE BELL PULLOVER 3 x reps 60 seconds Pull up, Assisted pull up Lie on the ground and hold a kettle bell in both hands directly above your chest. Your arms should be slightly bent and this is your starting position. Carefully lower the weight behind your head keeping your arms straight until the kettle bell touches the ground or your body is stretched to the limit of what feels comfortable. Lift the weight back to the starting position, keeping your arms straight until it is over your chest again. 13

14 5A. KETTLE BELL T-BAR ROW 3 x reps 10 seconds Bent over row Stand with your feet wider than shoulder width and torso bent forward to around 45 degrees. Keep your chest up and grab onto a kettle bell with both hands. This is your start position. Pull the kettle bell up towards your stomach in a smooth motion by squeezing your shoulder blades back, keeping your chest up and back straight. Pause at the top and slowly lower the weight back to the starting position. 14

15 5B. KETTLE BELL HAMMER CURL 3 x reps 60 seconds Dumbbell hammer curl Stand holding a kettle bell with both hands with your palms facing towards each other. Lift the kettle bell in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides. Keep your palms facing towards your body throughout, keeping the kettle bell in the hammer position. Slowly lower the kettle bell until your arms are almost straight and then lift the weight again don t fully straighten your arms and lock them out or you will release the tension on your biceps. 15

16 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

17 Volume Push Home Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Kettle Bell Lunge 3 x 8 (per leg) 45 2a Goblet Squat 3 x b Skater Squat 3 x (total) 60 3 Band Pull-Apart 3 x a Kettle Bell Overhead Press 3 x b Kettle Bell Front Raise 3 x a Bodyweight Bench Dips 2 x b Kettle Bell Skullcrusher 2 x a Lying Leg Raise 2 x b Russian Twist 2 x 10 (per side) 60 17

18 1. KETTLE BELL LUNGE 3 x 8 reps per leg 45 seconds Dumbbell lunge, Split squat Stand upright holding a kettle bell against your chest with both hands. Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance. Keep your body upright, head up and hips tilted forwards throughout. Push off the heel of the front foot and return to standing and repeat for the other leg. 18

19 2A. GOBLET SQUAT 3 x reps 10 seconds Front squat, Leg press Stand with your legs just wider than shoulder-width apart holding a kettle bell against your chest. Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don t come up onto your toes). When you reach the bottom, drive up through your heels back to a standing position. Keep your chest and head up, your abs contracted and your back flat throughout. 19

20 2B. SKATER SQUAT 3 x (total) 60 seconds Kettle Bell Lunge Stand on one leg with your other foot just slightly off the ground. Slide your raised foot backwards along the ground (approximately 1 metre) and lower your body until your toes are just touching the ground behind you. Keep your body upright, head up and hips tilted forwards throughout. Push up and return to standing and repeat for the other leg. 20

21 3. BAND PULL APART 3 x reps 45 seconds Rear delt fly, Band face pull Stand with feet together and arms outstretched in front of you. Grab onto a resistance band with both hands shoulder width apart. Keeping your arms straight, pull on the band and squeeze your shoulder blades together to bring your arms out to your sides. Return to the starting position in a slow and controlled manner by moving your hands towards each other. 21

22 4A. KETTLE BELL OVERHEAD PRESS 3 x reps 10 seconds Kettle bell shoulder press Hold a kettle bell against your chest with both hands, keeping your elbows tucked in and forwards. Press the kettle bell overhead keeping your elbows forwards and push your head through your arms as soon as the kettle bell clears the top of your head. Slowly lower the kettle bell and repeat. Keep your glutes and abs tight to prevent your back overarching. 22

23 4B. KETTLE BELL FRONT RAISE 3 x 8-12 reps 60 seconds Band Front Raise Stand with your feet just wider than shoulder width apart, holding a kettle bell with both hands. Keeping your shoulders back, spine straight and head looking forwards, lift the kettle bell up in front of you in a controlled motion. Slowly lower the kettle bell back to the starting position and repeat. 23

24 5A. BODYWEIGHT BENCH DIPS 2 x reps 10 seconds Dips, Triceps rope pulldown Sit on a bench and place your hands on the edge of the bench one inch either side of your torso. Extend your arms and legs, placing your feet out in front with your weight on your heels and a slight bend in your knees. Bend at the elbows, going down until there is a 90 degree bend in your elbows and your back close to the bench. Keep your elbows tucked in close to your body and your chest and head up at all times. Push through your palms and squeeze your triceps to raise your body back to the top. 24

25 5B. KETTLE BELL SKULLCRUSHER 2 x 8-12 reps 60 seconds Bodyweight skullcrusher Start lying on your back and with both hands, hold a kettle bell directly above your shoulders, with your palms facing each other. Bend your arms at the elbow, lowering the kettle bell until it s behind your head, then extend your arms back to the starting position by squeezing your triceps. Keep your elbows tucked in at all times. 25

26 6A. LYING LEG RAISE 2 x 10 reps 10 seconds Lying knee raise Lie flat on the floor with your hands down by your sides and palms down. Lift your legs up by consciously contracting your ab muscles, shortening the distance between the bottom and top of your abs, until your legs are vertical. Lower your legs slowly and stop when your feet are just above the ground. Repeat until you have reached failure. Keep your legs straight throughout and breathe out as you lift your legs. 26

27 6B. RUSSIAN TWIST 2 x 10 (per side) 60 seconds Bicycle crunch Sit on the floor with your knees bent at 90 degrees and your back at degrees to the floor, using your abs to hold you in that position. Hold a kettle bell in front of you with your arms bent at the elbows. Keeping your legs still, rotate your upper body from side to side. Keep your back at the same angle to the floor throughout. If you struggle to keep your feet on the floor, have someone hold your feet down or place your feet under the handles of some heavy dumbbells. 27

28 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

29 Muscle Pull Home Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Single Leg Hip Thrust 3 x 4-8 (per leg) 60 2 Reverse Lunge 4 x 6-8 (per leg) 60 3a Bodyweight Glute Bridge 4 x b Glute Kickback 4 x 10 (per leg) 60 4 Kettle Bell Pendlay Row 3 x 8-10 (per arm) 60 5a Kettle Bell Biceps Curl 3 x 6-10 (per arm) 10 5b Kettle Bell Rear Delt Fly 3 x 6-10 (per arm) 60 29

30 1. SINGLE LEG HIP THRUST 3 x 4-8 (per leg) 60 seconds Single Leg Glute bridge Lie with your shoulders resting on a bench or box (approximately foot high), with one knee bent and that foot planted flat on the floor and the other leg out straight. Thrust your hips toward the ceiling as you push your planted foot and your shoulders into the floor, squeezing your hamstrings at the same time. Lower your hips by slightly releasing the tension on your hamstrings until your butt is just off the floor, then repeat. 30

31 2. REVERSE LUNGE 4 x 6-8 reps per leg 60 seconds Barbell lunge, Split squat Stand upright with a dumbbell or kettle bell against your chest. Step backwards with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance. Keep your body upright, head up and hips tilted forwards throughout. Push up and return to standing and repeat for the other leg. 31

32 3A. BODYWEIGHT GLUTE BRIDGE 4 x reps 10 seconds Single leg bodyweight glute bridge Lie on your back with your knees bent and feet shoulder width apart and close to your bum. Place your hands on your hips and tilt your pelvis forwards so that your lower back is flat against the ground. This is the starting position. Push through your heels and squeeze your glutes to raise your hips. Keep your abs tight throughout the movement and squeeze your glutes at the top Slowly lower back to the starting position until your bum touches the ground, and repeat. 32

33 3B. GLUTE KICKBACK 4 x 10 reps per leg 60 seconds Donkey kicks, Clamshells Kneel on a mat on all fours. Keep a 90-degree bend in both legs throughout. Raise one leg behind you, squeezing your glute muscles as you do, making sure to keep it at 90-degrees. Hold the top position for a second or two. Slowly lower it back to the starting position and repeat until failure, then switch to the other leg and repeat. Keep your core muscles tight throughout and keep both arms straight. 33

34 4. KETTLE BELL PENDLAY ROW 3 x 8-10 reps per arm 60 seconds Kettle bell bent over row With one hand, grip a kettle bell in between your legs with an overhand grip and the kettle bell resting on the floor. your other hand on your knee to stabilise yourself Push your hips back, bending your legs slightly at the knees. Your abs should be tensed and your lower back flat. Pull the kettle bell off the floor towards your hip in a powerful motion by squeezing your shoulder blades back, keeping your torso and legs in the same position throughout. Let the kettle bell fall back to the floor after each rep and repeat. 34

35 5A. KETTLE BELL BICEPS CURL 3 x 6-10 reps per arm 10 seconds Barbell curl, Dumbbell curl Stand holding a kettle bell in one hand with your palm facing forwards. Lift the kettle bell in a slow and controlled manner by squeezing your biceps and keeping your elbow tucked in by your side. Slowly lower the kettle bell until your arm is almost straight and then immediately lift it again don t fully straighten your arm and lock it out or you will release the tension on your biceps. 35

36 5B. KETTLE BELL REAR DELT FLY 3 x 6-10 reps per arm 60 seconds Band pull apart Pick up a kettle bell in one hand and push your butt backwards so that your body is tilted forwards at around 45 degrees. Lift the kettle bell out to the side, keeping a slight bend in your elbow, until your arm is parallel with the floor. From the top position, slowly lower the kettle bell back down to the starting position. Avoid using momentum to swing the kettle bell up. Keep your back at the same angle throughout the exercise maintaining a neutral spine (do not arch your back). 36

37 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

38 Muscle Push Home Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Kettle Bell Curtsey Lunge 3 x 5 (per leg) 45 2 Goblet Squat 3 x Lunge Step Up 3 x 6-8 (per leg) 60 4 Band Pull-Apart Circuit 3 x a Kettle Bell Floor Press 3 x 6-8 (per arm) 10 5b Band Lateral Raise 3 x Push Up 3 x a Weighted Crunch 2 x b Flutter Kick 2 x

39 1. KETTLE BELL CURTSEY LUNGE 3 x 5 reps per leg 45 seconds Barbell lunge, Split squat Stand upright, holding a kettle bell against your chest with both hands. Step backwards and sideways with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance. Keep your body upright, head up and hips tilted forwards throughout. Push up and return to standing and repeat for the other leg. 39

40 2. GOBLET SQUAT 3 x 8-10 reps 60 seconds Front squat, Leg press Stand with your legs just wider than shoulder-width apart holding a kettle bell against your chest. Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don t come up onto your toes). When you reach the bottom, drive up through your heels back to a standing position. Keep your chest and head up, your abs contracted and your back flat throughout. 40

41 3. LUNGE STEP UP 3 x 6-8 steps per leg 60 seconds Glute lunge, Box step up Hold a kettle bell in front of you, against your chest. Start in a lunge position with one foot planted firmly on the ground and then drive up with the other leg, maintaining your balance, until your thigh is horizontal. Lower yourself back down in a slow, controlled manner and repeat. Keep your hips tilted forwards and body upright throughout the movement. 41

42 4. BAND PULL-APART CIRCUIT 3 x 10 reps 45 seconds Repeat the following rotator-cuff strengthening exercises using a resistance band. 42

43 5A. KETTLE BELL FLOOR PRESS 3 x 6-8 steps per arm 10 seconds Dumbbell floor press, Push up Lie back on the floor with a kettle bell in your hand in line with the bottom of your chest. Your elbow should be at an angle of degrees to your torso. Squeeze your chest and press the kettle bell up until your arm is fully extended and the kettle bell is above your shoulder joint. Lower the weight slowly back to the start. 43

44 5B. BAND LATERAL RAISE 3 x reps 60 seconds Kettle bell lateral raise Stand with feet together and grab on to a resistance band with both hands by your sides. There should be slight tension in the band at the start of the exercise. Keeping your arms straight, lift them up and out to your sides until they are parallel to the ground. Lower your arms back down to your sides in a slow and controlled motion. 44

45 6. PUSH UP 3 x 4-8 reps 60 seconds Kettlebell chest press Note: If you can t do regular push ups yet, start by doing push ups on your knees. Start in a kneeling position, place your hands just wider than shoulder width apart and extend your legs out behind you. Slowly bend at the elbows and lower your body until your face is just off the floor. Press back up through your hands back up to the starting position. Keep your abs tensed and your back flat throughout. 45

46 7A. WEIGHTED CRUNCH 2 x 8-10 reps 10 seconds Lying leg raise Lie on the floor holding a plate, dumbbell or kettle bell. Contract your abs to lift your torso off the bench until you are sitting upright. Slowly lower your torso back down until it is just off the ground and repeat. 46

47 7B. FLUTTER KICK 2 x reps 45 seconds Side crunch, Bicycle crunch Lie on your back with your hands on either side of your body and palms facing down on the floor to support you. Raise your legs off the floor a small amount (about two inches) and hold them there using your core muscles. Raise one leg up by about a foot, and then lower it back to the starting position whilst simultaneously raising the other leg. Repeat this alternating leg raise flutter kick motion until you reach failure. 47

48 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

49 Strength Pull Home Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Kettle Bell Good Morning 4 x Kettle Bell Sumo Deadlift 4 x Single Leg Hip Thrust 4 x 4-6 (per leg) 60 4a Kettle Bell T-Bar Row 4 x b Kettle Bell Pendlay Row 4 x 5 (per arm) 60 5a Swiss Ball Crunch 4 x Failure 10 5b Swiss Ball Rollouts 4 x

50 1. KETTLE BELL GOOD MORNING 4 x 10 reps 45 seconds Kettle Bell Sumo deadlift Stand with your feet shoulder width apart, holding a kettle bell behind your head with both hands. Bend forwards at the hips by pushing them backwards, keeping your back straight and core tight throughout. Use your glutes and hamstrings to return to the starting position. 50

51 2. KETTLE BELL SUMO DEADLIFT 4 x 6-8 reps 60 seconds Sumo squat, Glute-ham raise Stand with your legs wider than shoulder width apart with your toes pointing outwards. Grip the kettle bell with your hands between your legs and lower your hips, keeping your head and chest up. This is the starting position. Stand up by straightening your legs and squeezing your glutes to lift the kettle bell Keep your back flat throughout the lift (avoid arching either way) and keep your abs contracted. 51

52 3. SINGLE LEG HIP THRUST 4 x 4-6 reps (per leg) 60 seconds Single Leg Glute bridge Lie with your shoulders resting on a bench or box (approximately foot high), with one knee bent and that foot planted flat on the floor and the other leg out straight. Thrust your hips toward the ceiling as you push your planted foot and your shoulders into the floor, squeezing your hamstrings at the same time. Lower your hips by slightly releasing the tension on your hamstrings until your butt is just off the floor, then repeat. 52

53 4A. KETTLE BELL T-BAR ROW 4 x 4-6 reps 10 seconds Bent over row Stand with your feet wider than shoulder width and torso bent forward to around 45 degrees. Keep your chest up and grab onto a kettle bell with both hands. This is your start position. Pull the kettle bell up towards your stomach in a smooth motion by squeezing your shoulder blades back, keeping your chest up and back straight. Pause at the top and slowly lower the weight back to the starting position. 53

54 4B. KETTLE BELL PENDLAY ROW 4 x 5 reps per arm 60 seconds Kettle bell bent over row With one hand, grip a kettle bell in between your legs with an overhand grip and the kettle bell resting on the floor. your other hand on your knee to stabilise yourself Push your hips back, bending your legs slightly at the knees. Your abs should be tensed and your lower back flat. Pull the kettle bell off the floor towards your hip in a powerful motion by squeezing your shoulder blades back, keeping your torso and legs in the same position throughout. Let the kettle bell fall back to the floor after each rep and repeat. 54

55 5A. SWISS BALL CRUNCH 4 x Failure 10 seconds Weighted Crunch Lie on a swiss ball with your feet planted firmly on the floor. Contract your abs to lift your torso up until your abs are fully contracted. Slowly lower your torso back down and repeat. 55

56 5B. SWISS BALL ROLLOUTS 4 x 4-8 reps 60 seconds Swiss Ball Mountain Climber Get into a plank position with your elbows resting on a swiss ball and your feet firmly planted on the floor. Keeping your back straight, glutes tensed and core tight, roll the ball forwards by extending your arms. Roll the ball backwards again by bending your arms to return to the starting position. 56

57 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

58 Strength Push Home Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Band Pull-Apart Circuit 3 x Push Up 4 x Kettle Bell Shoulder Press 4 x 4-6 (per arm) 60 4 Bodyweight Bench Dips 4 x Kettle Bell Box Squat 5 x Lying Leg Raise 4 x

59 1. BAND PULL-APART CIRCUIT 3 x 10 reps 45 seconds Repeat the following rotator-cuff strengthening exercises using a resistance band. 59

60 2. PUSH UP 4 x 4-8 reps 60 seconds Kettlebell chest press Note: If you can t do regular push ups yet, start by doing push ups on your knees. Start in a kneeling position, place your hands just wider than shoulder width apart and extend your legs out behind you. Slowly bend at the elbows and lower your body until your face is just off the floor. Press back up through your hands back up to the starting position. Keep your abs tensed and your back flat throughout. 60

61 3. KETTLE BELL SHOULDER PRESS 4 x 4-6 per arm 60 seconds Dumbbell shoulder press Perform seated or standing up. Lift a kettle bell up to head height with your arm at 90 degrees out to your side. Press the kettle bell up above your head, keeping your elbow out to the sides. Slowly lower the kettle bell back to the starting position and repeat. Keep your shoulder blades pinned back throughout. Avoid overarching your back by keeping your abs contracted throughout. 61

62 4. BODYWEIGHT BENCH DIPS 4 x 6-10 reps 60 seconds Dips, Triceps rope pulldown Sit on a bench and place your hands on the edge of the bench one inch either side of your torso. Extend your arms and legs, placing your feet out in front with your weight on your heels and a slight bend in your knees. Bend at the elbows, going down until there is a 90 degree bend in your elbows and your back close to the bench. Keep your elbows tucked in close to your body and your chest and head up at all times. Push through your palms and squeeze your triceps to raise your body back to the top. 62

63 5. KETTLE BELL BOX SQUAT 5 x 6-10 reps 60 seconds Goblet squat, Leg press Note: Place a box behind your heels that means the top of your thighs are parallel when sat on it. Stand with your feet just wider than shoulder width and push your chest out. Squat down by bending your knees until your butt touches the box. Keep your core tight and make sure not to round your lower back. Push back up to the start position keeping your knees out and weight over your heels. 63

64 6. LYING LEG RAISE 4 x 6-10 reps 45 seconds Lying knee raise Lie flat on the floor with your hands down by your sides and palms down. Lift your legs up by consciously contracting your ab muscles, shortening the distance between the bottom and top of your abs, until your legs are vertical. Lower your legs slowly and stop when your feet are just above the ground. Repeat until you have reached failure. Keep your legs straight throughout and breathe out as you lift your legs. 64

65 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

66 Weight Training TERMINOLOGY A GUIDE TO READING YOUR WORKOUTS Workout terminology can be confusing, especially if you re not used to lifting weights. This section will help you understand everything you see in your workouts. The Basics REPS: Reps stands for repetitions. This is how many times you lift a weight without stopping for a break. SETS: Completing a set means completing a specific number of reps. are performed one after another with a rest period in between each one. EXAMPLE: 1 Goblet Squat 3 x 15 reps This means perform 3 sets of 15 reps on goblet squats with a rest period between each set of

67 FAILURE: Failure describes the point in a set when you can no longer lift the weight with good form. EXAMPLE: 2 Push Up 4 x Failure This means perform 4 sets of push ups, where each set you do as many chin ups as possible whilst maintaining good form. SUPERSET: A superset is where you perform two exercises back to back without stopping. Exercises labelled with the same number, but with a lower case letter afterwards, are a superset. EXAMPLE: 3a Goblet Squat 3 x 12 reps 3b Dumbbell Shoulder Press 3 x 8 reps This means perform 12 reps of goblet squats and then immediately perform 8 reps of dumbbell shoulder presses with no rest in between. periods are taken after completing both exercises. 67

68 VARYING REP RANGES: Sometimes you may find a range numbers of reps written down. Example: 4 Push Up 5 sets: 12, 8, 6, 6, 15 This means perform 5 sets total: one set of 12 reps, one set of 8 reps, two sets of 6 reps then a final set of 15 reps. Increase the weight you re lifting for lower reps and decrease the weight you re lifting for higher reps. DROP SET: A drop set is a special type of set where you train to failure on a given weight, and then you reduce the weight used and perform additional reps on this lower weight. A drop set is usually only performed on the final set for a given exercise unless specified otherwise. Example: 4 Goblet Squat (Drop set on final set) 3 x 10 reps This means that the first two sets are regular sets of 10 reps, and the third set is a drop set. 68

69 You might perform 10 reps using 20kg for the final set and then reduce the weight to 15kg and do another 8-10 reps. TENSION: Tension means keeping the correct muscle working at all times when lifting a weight. When there is tension in a muscle, it means you are contracting that muscle to lift the weight. It is important to focus on maintaining tension in the correct muscle to get the most out of your workouts and to avoid injury. TEMPO: refers to the speed at which you lower, pause and raise the weights. is used to increase what is called time under tension. Put simply, this means increasing the amount of time your muscles are working for during a set. A specific notation is used to denote tempo which refers to the time taken over each part of the lift. Example: : = 4 seconds to lower the weight, a 1 second pause at the bottom, and 2 seconds to raise the weight back to the starting position. 69

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