Workout Guide
Your workout guide to a healthier, happier you * Video Explanations of workouts at the end
Day 1 Legs Exercise Sets Reps Rest Leg Press 3 30,25,20 1min Squats 5 18,14,12,10,8 1min Lunges 4 20 ALL 1min Goblet Squats 3 12 ALL 45secs Jump Squats 3 15 ALL 45secs Lying Leg Curls 3 15 ALL 45secs Bike 3x600m Sprints (LV 10) 1min
Day 2 Upper Body Push *Warm up 5 minutes on X-Trainer Exercise Sets Reps Rest Chest Press 3 20 45secs DB Push Press 4 20,16,12,12 1min DB INC Chest Press 4 16,12,12,10 1min DB Shoulder Press 4 16,12,12,10 1min DB Lateral Raise 3 15 ALL 1min Rower 1000m Row (quickly as you can)
Day 3 Total Body Exercise Sets Reps Rest Lat Pull Downs 4 10 ALL 45secs Goblet Squats 4 10 ALL 45secs Shoulder Press 4 10 ALL 45secs Circuit Push Ups Mountain Climbers Sit Ups Box Jumps Burpees
Day 4 Legs & Cardio Exercise Sets Reps Rest Sumo Dead Lifts 4 15 1min Goblet Squats 4 15 1min Kettle Bell Swings 3 20 45secs Squats 3 12 1min Leg Extensions 3 20 45secs Donkey Kick Backs 3 20each leg 45secs Treadmill 3x200m Runs (1min rest) + 10min walk
Day 5 Upper Body Pull Exercise Sets Reps Rest Dead Lifts 5 20,12,10,10,6 1min Lat Pull Downs 4 12,12,10,8 1min DB Row 4 20,12,8,6 1min Seated Cable Row 4 20,116,12,6 45secs Assisted Pull Ups 3 8,8,8 45secs Seated Incline DB Curls 3 15,12,10 45secs Preacher Curls 3 15,12,10 45secs Rower 2 300m Sprints 1:30min
Welcome to your workout plan. Now, there is good reason why I have you performing the exercises, reps and sets I have prescribed you. This is ensuring you get not just to your goal weight but also the best fitness level possible in the quickest time. As the program progresses so will the workouts. One of the most important aspects of exercise is what is called continual progression. This term explains that you must be continually making the workouts harder for you to consistently see results. Your body has no need to get fitter or lose weight so you must force it to and a big part of that is with exercise. It s like if you went out and ran 1 kilometer, the first time you did it you would most likely find it challenging, wouldn t you? But if you did this everyday then it won t be too long until you find this comfortable. I will program your workouts with this in mind to ensure that as you continually improve your fitness levels the workouts will progressively get harder so you are always seeing results. I also want to ensure that you know that you do have to push yourself to see results. When you are working out I want you to really give it everything you have. What s that saying? You only get out what you put in! Common Workout Terms Reps A rep is short for repetition. Repetitions define the number of times to perform an exercise. For example, you do 12 squats, and then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls. Some trainers will test your fitness level by giving you a certain amount of time, say 60 seconds, to see how many repetitions you can perform within that allotted time frame. Sets Sets refer to how many times you will repeat that exercise for the set number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. If you do three sets of 15 reps of biceps curls, you will perform 15 repetitions, rest, 15 repetitions, rest, and finish with 15 repetitions. Sometimes the word reps are left out, and trainers will just tell you to complete three sets of 15. Rest Period (RP) How long you are resting between a set or between exercises. Intensity The term intensity refers to how hard your working during you're workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength. It is important that you push your self as hard as you can with each of your workouts.
Incase you are unsure of how to perform one of the exercise I have prescribed you. Below you will find a list of all of the exercises a video link for their correct technique. Chest press http://www.bodybuilding.com/exercises/detail/view/name/machinebench-press Crunches http://www.bodybuilding.com/exercises/detail/view/name/obliquecrunches-on-the-floor Push press http://www.bodybuilding.com/exercises/detail/view/name/doublekettlebell-push-press Goblet squats http://www.bodybuilding.com/exercises/detail/view/name/goblet-squat Lat pull down machine http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-latpulldown Leg extension http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions Leg press http://www.bodybuilding.com/exercises/detail/view/name/seated-legpress Lying Leg Raise https://www.youtube.com/watch?v=9mwkpstsic8 Lying leg curl http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls Push up http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up Seated cable row http://www.bodybuilding.com/exercises/detail/view/name/seated-cablerows Shoulder press http://www.bodybuilding.com/exercises/detail/view/name/dumbbellshoulder-press Step-ups http://www.bodybuilding.com/exercises/detail/view/name/step-up-withknee-raise Sumo squats http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbellsquat Squat jumps http://www.bodybuilding.com/exercises/detail/view/name/jump-squat Squat to shoulder press http://www.bodybuilding.com/exercises/detail/view/name/dumbbellsquat-to-shoulder-press Spider Crawl https://www.youtube.com/watch?v=_k7rv_vfowm
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