Day 1 Full Body Workout

Size: px
Start display at page:

Download "Day 1 Full Body Workout"

Transcription

1 WEEK 2

2 Day 1 Full Body Workout Level of difficulty Light Medium Hard Super mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Low Row Bench Press Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Crunches 25 30s 25 30s 25 30s Leg Raises 20 30s 20 30s 20 30s Supermans 20 30s 20 30s 20 30s + Fuel Planner On Track! Breakfast Lunch Dinner

3 Low Row (Seated Row) Bench Press (Smith Press) Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep Scan here to watch a video of this workout. On mobile? Click here Crunches Leg Raises (Hanging Leg Raise) Supermans

4 Day 2 Cardio Workout Level of difficulty Light Medium Hard Super 20 mins Exercise Time Rest Time Rest Running Cross Trainer/ Elliptical 5 min 10 min 45s 10 min Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner

5 Running Scan here to watch a video of this workout. On mobile? Click here Cross Trainer / Elliptical

6 Day 3 Full Body Workout Level of difficulty Light Medium Hard Super mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Low Row Bench Press Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Crunches 25 30s 25 30s 25 30s Leg Raises 20 30s 20 30s 20 30s Supermans 20 30s 20 30s 20 30s + Fuel Planner On Track! Breakfast Lunch Dinner

7 Low Row (Seated Row) Bench Press (Smith Press) Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep Scan here to watch a video of this workout. On mobile? Click here Crunches Leg Raises (Hanging Leg Raise) Supermans

8 Day 4 Cardio Workout Level of difficulty Light Medium Hard Super 20 mins Exercise Time Rest Time Rest Running Cross Trainer/ Elliptical 5 min 10 min 45s 10 min Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner

9 Running Scan here to watch a video of this workout. On mobile? Click here Cross Trainer / Elliptical

10 Day 5 Full Body Workout Level of difficulty Light Medium Hard Super mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Low Row Bench Press Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Ab Routine Set 1 Rest Set 2 Rest Set 3 Rest Crunches 25 30s 25 30s 25 30s Leg Raises 20 30s 20 30s 20 30s Supermans 20 30s 20 30s 20 30s + Fuel Planner On Track! Breakfast Lunch Dinner

11 Low Row (Seated Row) Bench Press (Smith Press) Leg Extensions Shoulder Press DB Curls Pulley Press Down Calf Raises Tip Rest for 30 seconds between sets Take 4-6 seconds to complete each rep Don t forget to keep a record of levels/ weight used for each rep Scan here to watch a video of this workout. On mobile? Click here Crunches Leg Raises (Hanging Leg Raise) Supermans

12 Day 6 Cardio Workout Level of difficulty Light Medium Hard Super 20 mins Exercise Time Rest Time Rest Running Cross Trainer/ Elliptical 5 min 10 min 45s 10 min Alternate HIIT Sessions Harder Faster Stronger A challenging program pushing you to the limit and maximising your fitness levels. A fast, well-balanced program utilising both strength and cardiovascular training. A program that will radically improve your strength and power. Stretch Routine Abduction Stretch Hip Flexor Stretch Quadricep Stretch + Fuel Planner On Track! Breakfast Lunch Dinner

13 Running Scan here to watch a video of this workout. On mobile? Click here Cross Trainer / Elliptical

14 Week 2 Day 7 Active Recovery Active recovery is a great way to keep your muscles moving on rest days so you don t get sore. Don t forget exercise doesn t always have to be in the gym! WITH US #Jetts + Fuel Planner Breakfast Lunch Dinner On Track!

15 IN THE GYM FOR WEEK 3!

Day 1 Upper Body Workout

Day 1 Upper Body Workout WEEK 6 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 45 55 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Set 5 Rest Assisted Chin Ups 1 Arm Row (per arm) Shoulder Press

More information

Day 1 Upper Body Workout

Day 1 Upper Body Workout WEEK 15 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 40 50 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down

More information

Weeks Training Program

Weeks Training Program WEEKS 12 16 Start Weeks 12 16 Training Program Icons, lingo and workouts explained We ve listed the key icons and lingo you need to know before you workout. If you re keen to expand your knowledge even

More information

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted) 1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1

More information

Zanna Van Dijk s Legacy St. Regis Maldives Workout

Zanna 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 information

Build Your Body Program: Phase 2

Build Your Body Program: Phase 2 Build Your Body Program: Phase 2 1 P a g e Hello and welcome to Build Your Body phase 2. I m so excited to be work with you again on this program! Below is some info to get you all set up and ready to

More information

Phase I Monday and Friday

Phase I Monday and Friday Phase I Monday and Friday 1. Start with a warm-up: 3 minutes running or biking, 2 minutes skipping rope Complete exercises: Chopping down with tubing or DB(3 sets of 6 reps each side) Chopping up with

More information

Day 1 Upper Body Exercise Sets Reps Rest

Day 1 Upper Body Exercise Sets Reps Rest Workout Guide Day 1 Upper Body Exercise Sets Reps Rest Chest press 4 15 45secs lat pull down 4 15,12,12,10 45secs Shoulder press 4 12 45secs Barbell Push press 4 15 45secs Bicep curls 4 12 45secs Bike

More information

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS 14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS http://www.liveforgym.com 1 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2 LEGAL NOTICE

More information

Training.

Training. Workout Log Training Time Under Tension: Key to Growth First things first, leave your ego at this sentence and forget about it. I know you want to get big and put on as much muscle as fast as you can,

More information

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE

&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 information

Day 1 Legs Exercise Sets Reps Rest

Day 1 Legs Exercise Sets Reps Rest Workout Guide Day 1 Legs Exercise Sets Reps Rest Cross Trainer 10mins on Level 6 Goblet squats w/ Kettlebell 4 15 45secs Leg Extension 3 20 45secs Step Ups 3 15 45secs Leg Press 3 15 45secs Treadmill

More information

3-Day Per Week Training Manual

3-Day Per Week Training Manual 3-Day Per Week Training Manual Copyright 2013 FatBurningNation.com 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 information

Day 1. Upper Body. Exercise Sets Reps Rest Chest Press secs Shoulder Press secs Cable Pull Down secs Seated Cable Row secs

Day 1. Upper Body. Exercise Sets Reps Rest Chest Press secs Shoulder Press secs Cable Pull Down secs Seated Cable Row secs Workout Guide Day 1 Upper Body Chest Press 3 15 45secs Shoulder Press 3 15 45secs Cable Pull Down 3 15 45secs Seated Cable Row 3 15 45secs Treadmill 10-15min walk (5% incline) Bike 10mins on Level 6 Day

More information

Build Your Body Program: Phase 1

Build Your Body Program: Phase 1 Build Your Body Program: Phase 1 Hello and welcome to the Build Your Body Program: Phase 1. Please ensure you have read the information below before you get started. This program is 1 of a 3-phase continuous

More information

12 Week Workout Program

12 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 information

Ultimate Fat Loss. Guidelines

Ultimate 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 information

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise

4 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 information

MONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS

MONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench

More information

DYNAMIC STRETCHES Overview: To increase circulation, lymphatic drainage and mobilization of the muscles and joints before working out.

DYNAMIC STRETCHES Overview: To increase circulation, lymphatic drainage and mobilization of the muscles and joints before working out. WHAT IS RESULTS BASED TRAINING (RBT)? RBT is an easy to follow mobile exercise program that caters to all. RBT is the exercise component of our complete lifestyle program Exercise, Nutrition and Detoxification.

More information

(770) City of Spring Hill 1 st 4 weeks Workout Program

(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

Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole

Skinny 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 information

Day 1. Upper Body Push

Day 1. Upper Body Push Workout Guide Day 1 Upper Body Push Shoulder Press 3 10 45secs Chest press 3 10 45secs DB Push Press 3 15 45secs DB Bench Press 3 15 45secs Tricep Push Downs 3 20 45secs Rower 2x500m sprints (2min rest)

More information

1 x 20 METHOD TRAINING PROGRAM

1 x 20 METHOD TRAINING PROGRAM 1 x 20 METHOD TRAINING PROGRAM Version 1.2 BOOK BY DR. MICHAEL YESSIS TRAINING TEMPLATE BY JAKE TUURA DISCLAIMER: The information contained in 1 X 20 METHOD TRAINING PROGRAM is not meant to replace any

More information

Welcome to the 21 Day Challenge!

Welcome 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 information

ACCELERATED TRAINING MINUTES

ACCELERATED TRAINING MINUTES ACCELERATED TRAINING MINUTES 3 TIMES A WEEK CARDIO + TRAINING + ING KRUSH IT ALL IN JUST 30 MINUTES KRUSH30 ACCELERATED TRAINING 30 MINUTES PER SESSION. 90 MINUTES PER WEEK. WHO IS KRUSH30 FOR? The system

More information

LEGAL 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. 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 information

LEGAL 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. 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 information

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

More information

POWERFIT PERSONALIZED TRAINING PROGRAM

POWERFIT PERSONALIZED TRAINING PROGRAM POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete

More information

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

START 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 information

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE:

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: EMAIL: Weekly planner DAY WORKOUT #1 WORKOUT #2 Monday Tuesday Workout1 Rest Wednesday Workout 2 Thursday Rest Friday Workout 3 Saturday

More information

Beginner Workout A (44-minutes) Warm-Up (5-Minutes) Set 1 1A) Torso Twists :60 1B) Side Bends :60 1C) Inchworms :60 1D) Superman Reaches :30 1E)

Beginner Workout A (44-minutes) Warm-Up (5-Minutes) Set 1 1A) Torso Twists :60 1B) Side Bends :60 1C) Inchworms :60 1D) Superman Reaches :30 1E) Beginner Workout A (44-minutes) 1D) Superman Reaches :30 1E) Bodyweight Squats :60 1F) Straight Up Sit Up :30 3A) Single Leg Reaching Lunge :30 per side 3B) Kneeling on Stability Ball :30 3C) Scorpion

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for

More information

For this free weight-based workout, you will do straight sets, resting 2-minutes in between exercises and 2-minutes at the end of each set.

For this free weight-based workout, you will do straight sets, resting 2-minutes in between exercises and 2-minutes at the end of each set. Weekend Warrior Training Plan Program 2 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) Free Weight Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is

More information

P r e -S e a s o n a n d win t e r wo r k o u t

P r e -S e a s o n a n d win t e r wo r k o u t P r e -S e a s o n a n d win t e r wo r k o u t Welcome to Core s pre-season and in-season workout. Why workout before and during the winter season? Imagine you get off the chairlift, and after your first

More information

Circuit Training for max fat loss, toning up and improved fitness

Circuit 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 information

Ryan gosling. workout Routine. Bonus PDF File. By: Mike Romaine

Ryan gosling. workout Routine. Bonus PDF File. By: Mike Romaine Ryan gosling workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

The Golf Swing Speed Challenge (103) - First 3 Weeks

The Golf Swing Speed Challenge (103) - First 3 Weeks 103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

More information

6. Increased fat mass 2. Decreased anaerobic capacity

6. Increased fat mass 2. Decreased anaerobic capacity The Importance of Resistance Training for the Aging Competitive Swimmer Peter Reaburn PhD Introduction Research has consistently shown that competitive swim performance decreases with increasing age. This

More information

Competition Brief. Competition title and level. Competition outline. Entry requirements. Competition rules. The detail. Fitness Instructor/Coach

Competition Brief. Competition title and level. Competition outline. Entry requirements. Competition rules. The detail. Fitness Instructor/Coach Competition Brief Competition title and level Fitness Instructor/Coach Competition outline This competition comprises of 2 stages. Both stages must be participated in, in order to successfully complete

More information

My Personal Fitness Plan

My Personal Fitness Plan My Personal Fitness Plan Fitness Plan Monday: Muscular Endurance Interval Training: -Sprinting: 30 seconds -Walking: 30 seconds -Handstand Push up: 25 -Plank: 1 minute -Squats: 12 Reps -Walking: 30 seconds

More information

This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC

This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for

More information

12 WEEK BEGINNER ROUTINE

12 WEEK BEGINNER ROUTINE 12 WEEK BEGINNER ROUTINE 1 TABLE OF CONTENTS SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 12 Week Overview 6 Week 1 1 Week 2 14 Week 3 17 Week 4 20 Week 5 24 Week 6 27 Week 7 31 Week 8

More information

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times.

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times. 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 information

I 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:

I 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 information

Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts

Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited

More information

Plyometric box Stability ball Kettlebells Mat

Plyometric box Stability ball Kettlebells Mat COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable

More information

HIGHTRAINER E-MANUAL. Massage, exercise and stretch: Anytime, Anywhere. Includes over 100 different exercises

HIGHTRAINER E-MANUAL. Massage, exercise and stretch: Anytime, Anywhere. Includes over 100 different exercises HIGHTRAINER E-MANUAL Massage, exercise and stretch: Anytime, Anywhere Includes over 100 different exercises Contents 1. Locking system...3 2. Massage...4 3. Excercises 3.1. Chest...21 3.2. Legs...27 3.3.

More information

EMMY ROSSUM WORKOUT ROUTINE

EMMY ROSSUM WORKOUT ROUTINE EMMY ROSSUM WORKOUT ROUTINE Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

HIIT. Lucy. Intense Workouts Impressive Results:

HIIT. Lucy. Intense Workouts Impressive Results: HIIT HIGH-INTENSITY INTERVAL TRAINING Lucy Wyndham-Read Intense Workouts Impressive Results: Get Strong & Sexy in less than 15 Minutes a Day Table of contents Table of contents INTRODUCTION...10 Part I:

More information

DISCLAIMER - PLEASE READ!

DISCLAIMER - 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 information

3 DAY GYM TRAINING PROGRAM. Author: Holly Expert

3 DAY GYM TRAINING PROGRAM. Author: Holly  Expert 3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will

More information

The 80/20 Body Training Plan by Jonathan Lomax

The 80/20 Body Training Plan by Jonathan Lomax The 80/20 Body Training Plan by Jonathan Lomax 1 Some Notes on the Training Guide As with all training plans, this is what works for me and as mentioned in my experience, my Clients. However, there is

More information

Understanding the program

Understanding the program Live Fit Fat Loss Workshop 13 Understanding the program Theory The idea behind completing full-body workouts is that, in general, they are more energy-expensive compared to a typical body part split routine.

More information

TRX Holiday Training Plan

TRX Holiday Training Plan 2011 TRX Holiday Training Plan make your body your machine 1 LET S START A NEW HOLIDAY TRADITION. Normally, the holiday season is filled with fattening treats and non-stop events that together conspire

More information

8-Week Body Transformation (Week 1 & 2) #JSohActive

8-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 information

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Weekend Warrior Training Plan Program 1 Month 6 (Weeks 21 through 24) Strength Maintenance (SM) TRX Based - Circuit Style YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on

More information

Strength Training. Presented by. Brian Siegert Marshalltown Police Department

Strength Training. Presented by. Brian Siegert Marshalltown Police Department Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern

More information

Exercise for Healthy Aging

Exercise for Healthy Aging Wellness Seminar Exercise for Healthy Aging 1 Presented by: Dr. Maren S. Fragala, CSCS*D Carleigh Boone, BS Kyle Beyer, BS, CSCS Am I healthy enough to exercise? Ask your doctor Simple forms to help you

More information

6 Week Program: Pre-Beginner

6 Week Program: Pre-Beginner 6 Week Program: Pre-Beginner 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 information

OPERATION TRANSFORMATION FIRST 30

OPERATION TRANSFORMATION FIRST 30 OPERATION TRANSFORMATION FIRST 30 MONDAY Leg Day Circuit 1: 2 sets 90 second rest 1. Dumbbell front lunges 8-12 reps 2. Dumbbell step ups to high knee s 8-12 reps Circuit 2: 2 sets 90 second rest 1. Box

More information

Special Fat Loss Report...

Special Fat Loss Report... Special Fat Loss Report... By Adi Crnalic - Certified Fitness Trainer Page 1 of 10 2012 PureBodyStudios.com Dear Friend, We here at Pure Body are in an interesting position. In this report, we re going

More information

Starting a Strength Training Program

Starting a Strength Training Program MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle

More information

READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!

READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER! READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER! PRECAUTIONS You should always consult a physician before starting any fat reduction and training program. If you are unfamiliar with any of the exercises,

More information

#40plusfitness Online Training: October 2017

#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 information

BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.

BLOCK 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 information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

Diagnosis: s/p ( LEFT / RIGHT ) Injury to MCL of the Knee -- Surgery Date:

Diagnosis: s/p ( LEFT / RIGHT ) Injury to MCL of the Knee -- Surgery Date: UCLA OUTPATIENT REHABILITATION SERVICES! SANTA MONICA! WESTWOOD 1000 Veteran Ave., A level Phone: (310) 794-1323 Fax: (310) 794-1457 1260 15 th St, Ste. 900 Phone: (310) 319-4646 Fax: (310) 319-2269 FOR

More information

Racewalking Training Manual for Junior Athletes. Circuit training

Racewalking Training Manual for Junior Athletes. Circuit training Circuit training ü To augment the training program, weights and circuit training should be implemented on a regular basis. ü The building of Core Strength in racewalking is absolutely critical as Racewalking

More information

Strength and Conditioning Pete Schneider Certified Fitness Specialist and Special Olympics Trainer Coach Conference

Strength and Conditioning Pete Schneider Certified Fitness Specialist and Special Olympics Trainer Coach Conference Strength and Conditioning Pete Schneider Certified Fitness Specialist and Special Olympics Trainer 2014 Coach Conference Strategy Strategy is generally what is lacking when people perceive an exercise

More information

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps. SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

P3 Week One - M-W-F Workout Routine:

P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: Circuit Training Exercises Side Deltoid Raise w/ band Triceps Extensions Ball Pushups: Ball Squat: (hold dumbbells on your side

More information

Dropset Training And HIIT By Shaun McGill

Dropset 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 information

The THanos Workout Routine

The THanos Workout Routine The THanos Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

Fitness Lifestyle Journal

Fitness Lifestyle Journal Fitness Lifestyle Journal Name Date 1 Name Date of Testing 0204 Body Mass Index Waist Measurement (inches) According to the chart comparing BMI and waist measurement to disease risk, are you underweight,

More information

COACHING TIPS / OPTIONS

COACHING TIPS / OPTIONS BODYSTEP 73 PETFF COACHING TIPS Track 1: Warmup Warm the body by getting low into the legs and master the basics of correct stepping. Connect warmly with the class, setting correct posture. Warm the body;

More information

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

HOLIDAY 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 information

FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN

FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN 1 & 2 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 2 to 4. Can repeat workouts if you want over the week. Full body

More information

Training Program. Booty Lifting & Leg Tightening. WEEK 1: Day 1 Resistance Session. WEEK 1: Day 2 Resistance Session + Cardio

Training Program. Booty Lifting & Leg Tightening. WEEK 1: Day 1 Resistance Session. WEEK 1: Day 2 Resistance Session + Cardio Training Program Booty Lifting & Leg Tightening Warm up: be sure to warm up thoroughly prior to starting. Do 2 rounds of; 20 x squats, 20 x knee ups, 20 x star jumps, 20 x supermans or 5-min cardio. Training

More information

MAX-VERT ELITE ELEVATION PROGRAM 2009, Forrest McKinnis, Cody McKinnis, & Kyle Johnson

MAX-VERT ELITE ELEVATION PROGRAM 2009, Forrest McKinnis, Cody McKinnis, & Kyle Johnson MAX-VERT ELITE ELEVATION PROGRAM 2009, Forrest McKinnis, Cody McKinnis, & Kyle Johnson All rights reserved under International and Pan-American Copyright Conventions No part of this book may b reproduced,

More information

There are a few preliminary concepts which I must point out before we jump into the actual program:

There are a few preliminary concepts which I must point out before we jump into the actual program: This is the exercise program I have designed for you. It will include information such as: Exercises Targeted Muscle Group Sets and Rep Ranges Additional notes (common errors to avoid, tips for hitting

More information

How To Create a Strength Program

How To Create a Strength Program iyca.infusionsoft.com How To Create a Strength Program Strength training program design can get very complicated, but it doesn't have to be. The bottom line is that you need to develop a well-rounded,

More information

SCULPT SCULPT TRAINER LINDSEY S 6 WEEK FIT BODY SCULPT

SCULPT SCULPT TRAINER LINDSEY S 6 WEEK FIT BODY SCULPT SCULPT TRAINER LINDSEY S S T U O K R O W SCULPT 1 TABLE OF CONTENTS FIT BODY SCULPT WORKOUTS 03 06 11 16 23 24 Introduction Phase 1 Phase 2 Phase 3 Appendix 1 Appendix 2 2 INTRODUCTION I NTROD U C TION

More information

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2 THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18 www.vincedelmontefitness.com Week 1: Week 2: Week 3: Week 4: MONDAY: Chest & Back (Tension) MONDAY: Chest & Back (Damage) MONDAY:

More information

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders

light 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 information

Strength Training: 101. Presented by: Christen Smith, BS

Strength Training: 101. Presented by: Christen Smith, BS Strength Training: 101 Presented by: Christen Smith, BS Christen.Smith@Anthem.com What We ll Talk About Today The Definition of Strength Training Strength Training Myths Strength Training Facts & Benefits

More information

8 sets of single arm dumbbell press, around 70% of 1RM for hypertrophy rep range (8-12 reps).

8 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 information

ScottAbelFitness.com 4-Day MET Bodybuilding Program

ScottAbelFitness.com 4-Day MET Bodybuilding Program ScottAbelFitness.com 4-Day MET Bodybuilding Program Rules of Application This is a Hybrid (MET + Hypertrophy) training program. The goal of this program is hypertrophy/physique development and conditioning,

More information

for Sports Performance

for Sports Performance Strength for Sports Performance Sample Strength Workouts T he following are two sample 6-week strength workouts that should be performed 3 days a week. The first workout, Introduction to Strength Training,

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

More information

Table Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...

Table Of Contents. Complete Guide To Muscle Building   MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...

More information

EXAMPLE OF A SCHEDULE FOR PHASE 1

EXAMPLE OF A SCHEDULE FOR PHASE 1 G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.

More information

FEEL GOOD GLOW Low intensity workout

FEEL 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 information

Preparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance

Preparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning

More information

(To be Used During Testojet BDS and Crank V2 Supplementation Periods)

(To be Used During Testojet BDS and Crank V2 Supplementation Periods) (To be Used During Testojet BDS and Crank V2 Supplementation Periods) Well guys, this is it.. the exact training protocol that you will be following for the next 8 weeks to radically prime your body and

More information

Cutting plan training programme

Cutting plan training programme WEEKLY FORMAT MON TUE WED THU FRI SAT SUN Week 7 5 mins Legs Back 65 mins LISS Arms 5 mins Week 8 5 mins Legs Back 70 mins LISS Arms 5 mins Week 9 10 mins Legs Back 75 mins LISS Arms 10 mins Week 10 10

More information

30-MINUTE STRENGTH WORK-OUT By Glen Gore MiWay Brand Ambassador

30-MINUTE STRENGTH WORK-OUT By Glen Gore MiWay Brand Ambassador 30-MINUTE STRENGTH WORK-OUT By Glen Gore MiWay Brand Ambassador info@tri-lab.co.a Intro: When one sees an Olympic swimmer in motion, going sub-15 minutes for 1500 metres whilst simultaneously looking like

More information