Hello and thank you for downloading The Womens Sample Plan From The Monthly Fitness Plan We hope this download will give you an insight as to what it s like to be part of the Monthly Fitness Plan Team, with a small insight of what we have to offer. This plan includes the following: A 2 day workout plan Access to images of the workout 2 days diet and nutrition plan 2 days worth of recipes An overview of what to expect from the membership
What the Membership Includes In our full membership you will receive: Week by week downloadable workouts Explanations of each exercise and how they are performed including images and videos demonstrating BMI Tracker Full diet and nutritional information Full access on up to 60 recipes a month 24/7 Online help and support via email and social media Progress tacking sheet to keep on top of your progress You can save images, track your weight, save your favourite workouts and more Discount codes on leading supplements Discount codes on leading gym wear Special guest blogs from nutritional experts and trainers from around the world Weekly give away competitions ALL OF THIS FOR JUST 5 A MONTH! Please use code MFP10 for 10% of your monthly membership! Limited time only! We have 100 free items to give away to the first 100 customers, so don t delay and join up now!
LEGS Exercise Reps Sets Notes 1a Bodyweight Stationary Lunges 3 x 10 per leg Make sure your knees don t go past your toes 1b RB Glute Bridges 3 x 10 RB above knees 1c RB Crab Walks RB above knees 2a Leg Press 3 x 10 Feet wide and high 2b Single-Leg Leg Press 3 x 10 per leg Push through the heels 3a DB Step Ups per leg Drop set every set 15 more reps bodyweight 3b Raised Glute Bridges Feet on bench 4 Barbell Squats 15 reps 12 reps 10 reps 8 reps Increase weight as you decrease reps. Keep your chest up 5 Leg Curl Push down, then come up slowly to the count of four
ARMS & CHEST Exercise Reps Sets Notes 1a DB Hammer Curls 3 x 15 per arm Both arms together 1b DB Bicep Curls 3 x 15 per arm Both arms together 2a Bench Press 15 reps 12 reps 10 reps 8 reps Increase weight as you decrease reps. 2b Bent Over DB Flyes Drop set each set another 15 reps 3a Military Press 15 reps 12 reps 10 reps 8 reps Increase weight as you decrease reps 3b Cable Overhead Tricep Extensions Drop set last set another 15 reps 4 DB Chest Press on flat bench 3 x 10 Go heavy! 5 Skullcrushers Use the EZ bar if your gym has one
CARDIO When to do cardio Bulking - Once a week Cutting - Add 10 minutes the LISS onto every workout - One Cardio and Abs day per week Not bulking or cutting? We advise that everyone has one cardio day a week, regardless of their goals. This is for general fitness and health benefits, and great fir reliving stress. Other than that, feel free to do cardio as and when you please. These cardio options are just suggestions based on what we have found works best. If you prefer other forms of cardio or sports, go ahead! Cardio Option Duration Machine Speed LISS 20 mins Treadmill 4-6 Km/ph HIIT 10 mins Treadmill As fast as possible Stairmaster 20 mins Stairmaster Level 4-7
What do i get with my membership? Weekly giveaways will be included in your membership, concluding of such prizes as vouchers for leading fitness and nutrition brands, free protein, clothing, monthly subscriptions and much more! As well as this, a host of videos and images to assist you in the performance and techniques of each exercise will also be at your dispense along with a brief explanation comes alongside this to explain it in writing. New monthly recipes can be accessed on the site, downloaded, and printed off with new additions every month. Our monthly stream of recipes will keep you on track, all bursting with taste and ultimate flavour. These come complete with you ingredients and method for making the food, and a full nutrition guide comprising of protein, carbohydrates, fat and energy (Kcal). The monthly training plan. This is the pinnacle of the membership and this will be updated to track your needs. This comes as a monthly download which you can save to your phone for use in the gym to improve the efficiency of your workouts. Our BMI tracker is there to take rough guides of your BMI. This is on the site at all times so you can even try this with your friends and family and compare differences. Discounts on leading supplements, clothing and accessory brands. We have exclusive discounts for brands which will all be placed on our website ready to use when you re ready to take your training to the next level. Special guest blogs from leading fitness and nutritional experts from across the globe! These will be listed on our site for you to read as and when you please. This will give a unique and amazing insight as to how different people work in different ways when it comes to the gym, and how you can use the education you receive from the blogs to impact your lifestyle for the better. All of the above is there to help you change and transform not only your body, but your mindset and lifestyle for the better. We also include advice and support with all our plans & subscriptions, so if you ever need help we are only an email away
Disclaimer The content in this plan is not a substitute for professional medical care and diagnosis. If you are in any doubt whatsoever, have poor health s, poor medical history, or any physical conditions or defect, please DO NOT attempt the following training or dietary plan without clearance from your physician or you doctor first. We aren t trained medical experts, nor do we declare to be. As with any training programme, you will acknowledge and voluntary assume all risks associated with the following exercise activities. Here at Monthly Fitness Plan, we do not accept liability for injury, loss, or damage resulting from physical exercise. By following the fitness plans, you knowingly and voluntary assume the inherit risks of physical and resistance training. When training, you should do so in a safe and controlled environment, ensuring that you have been inducted on using the equipment, ensuring supervision when required. At no time do we recommend performing such activities alone and unsupervised. If you suffer from any medical conditions, injuries or allergies, or should you be in any doubt about the fitness plan whatsoever, we advise you to seek medical and professional advice immediately and do not partake in any such activities until clearance is given from medical professionals. Any supplements which may be featured within the plans are optional, and must be taken in accordance with the recommendation of the manufacturer and supplier. If in any doubt about these, consult a medical professional and/or physician. You must always ensure your technique is correct; you must train within your own capabilities and observe any safety practices/plan lines/code of conducts present within your own gym or place of training. If any more information is required, please contact us at info@monthlyfitnessplan.com