The Flatter Stomach Video Guide 6 Week Exercise Plan 1
Index How many steps per day Page 3 Daily steps diary Page 4 Exercise Plan Page 5 Six Appeal Workout Page 6 Stretches. Page 7 & 8 Disclaimer Before Undertaking Any Form of Physical Activity Please Check With Your Doctor. 2
How many steps per day should you be aiming for? A18 - Adapted in part from Tudor-Locke and Myers (20001b) 3
Daily steps diary DAILY STEPS DIARY (USING PEDOMETER TO MEASURE) Week One (Example only) Day Mon Tue Wed Thu Fri Sat Sun Total Ave Step 2000 2000 2000 1000 3000 2500 3000 15,500 2,215 Formula for working out your average: 1. Add your total up over 7 days and then divide by 7 days. This will give provide your daily average number of steps. E.g. as above 15,500 divided by 7 would equal: 2215 steps. 2. Add 10% onto your daily total making this the new daily target for the following week e.g. 2215 + 10% (approx 220 steps) = 2,440 STEPS DAILY 6 WeeK Get Jiggi Wid It Steps Plan Day Mon Tue Wed Thu Fri Sat Sun Total Ave Steps wk 1 Steps wk 2 Steps wk 3 Steps wk 4 Steps wk 5 Steps wk 6 Ensure your footwear is suitable for walking in Confidence levels about achieving and maintaining weight loss long term 1 10, 1 being the least confident: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Weight Weeks 1-6 4
Exercise Plan Example 1 Weeks 1-2 Day Activity 1 Activity 2 Remarks Mon 20 30 minute walk Six Appeal Workout 1. Comfortable walking shoes 2. Well lit walking route Tue 20 30 minute walk Wed 30 40 minute walk Thu 20 30 minute walk Six Appeal Workout 1. See previous Fri 30 40 minute walk Sat 30 40 minute walk Sun 30 minute walk Example 1 Weeks 3 4 Day Activity 1 Activity 2 Remarks Mon 25 35 minute walk Six Appeal Workout 1. Comfortable walking shoes 2. Well lit walking route Tue 25 35 minute walk Wed 35 45 minute walk Thu 25 35 minute walk Six Appeal Workout 1. See previous Fri 35 45 minute walk Sat 30 40 minute walk Sun 20-30 minute walk Example 1 Weeks 5 6 Day Activity 1 Activity 2 Remarks Mon 20 minute walk Six Appeal Workout 1. Comfortable walking shoes 2. Well lit walking route Tue 25 minute walk Wed 40 minute walk Thu 35 40 minute walk Six Appeal Workout 1. See previous Fri 30 minute walk Sat 35 45 minute walk Sun 30 40 minute walk Walking can be replaced by, eg cycling, swimming, rowing, jogging. Six Appeal Workout 5
Exercise 1 Half Squat Exercise 4 Seated Shoulder Press Start in an upright position with your feet roughly shoulder width apart. Bend to approximately 45 degrees and return to start position. Maintain the natural curvature of the spine throughout the exercise. Exercise 2 Box Press Up Start with hands grasping the resistance band grips, palms facing forwards. Press the grips directly upwards and over your head, then return back to the start position. Maintain natural curvature of the spine throughout the exercise. Exercise 5 Half Sit Ups Start with your hands shoulder width apart and knees hip width apart. Lower your upper body by allowing the elbows to bend out towards the side, and return to the start position. Only go as low as comfortable. Exercise 3 Seated Lateral Pulls Start with feet roughly hip width apart and shoulders relaxed. Contract the abdominals to curl the torso towards the knees with your hands sliding up towards the knee caps. Exercise 6 Swimming Prep Start with the resistance band firmly secured around your feet and hands holding the resistance grips. Pull both grips towards your body and return to the start position. Maintain the natural curvature of the spine throughout the exercise. Start with the hands shoulder width apart and knees hip width apart. Raise the right arm and left leg to the same height at the same time, then return both to the start position at the same time, repeat on the opposite side. Exercise Speed: All exercises should be performed at a slow rhythmical pace from start to finish. Number of Repetitions: We recommend that you start by performing 1 set of 8 12 repetitions per exercise, building up to performing 3 sets of 8-12 repetitions comfortably before changing the resistance tubing. Be guided by your own ability level you may find that you need to start at a lower level ie. 1 set of 3 6 repetitions per exercise. 6
Stretches Exercise 1 Lower Back Exercise 6 Shoulder Lower your buttocks towards your heels with your arms stretched out in front. Exercise 2 Abdominals Standing with feet shoulder width apart take your right arm across your chest, with your left hand apply gentle pressure just above the elbow to move your right arm closer to your body. Repeat on opposite side. Exercise 7 Back of Upper Arm Keeping your hips in contact with the floor raise your torso, support your weight through your arms. Exercise 3 Buttocks Bend and cross your left leg over your straightened right leg, holding outer part of the left knee with both hands, gently ease the knee towards the right shoulder. Repeat on the opposite side. Exercise 4 Thigh Standing with feet shoulder width apart, place your bent right arm towards the centre of your shoulder blades, with the left placed on the right elbow gentle ease the right elbow towards the centre of your shoulder blades. Repeat on opposite side. Exercise 8 Rear of Thigh Lying on your side with your elbow supporting your upper torso, take hold of your right ankle and draw it towards your right buttock. Repeat on the opposite side. Starting with a straightened right leg forwards of a slightly bent left leg, gently lower your torso forwards. Both hands can be placed on the bent left leg above the knee cap. Repeat on opposite side 7
Exercise 5 Chest Exercise 9 Calf Starting with one leg slightly forward of the other, clasp both hands behind your back and move them away from your buttocks, keeping your chest in an upright position throughout. Starting with your right leg behind your slightly bent left leg, gently ease your right heel down towards the floor. Repeat on the opposite side. STRETCHING SAFETY NOTES: 1. Avoid stretching cold muscles gently warm up for 5 10 minutes with e.g. either a walk or static bike. 2. During the warm up hold stretches for between 8 12 seconds 3. During the cool down hold stretches for between 20 60 seconds. 4. Apply stretches slowly and release slowly. 5. When stretching your aim is to feel only mild tension in the muscle not pulling or any type of burning sensation. If you have any questions or queries about you re the 6 week exercise plan please email me on: admin@persoanlwellnessstudio.co.uk I would love to hear how you are doing with the Flatter Stomach Video Guide you can let me know by emailing me at erak@personalwellnessstudio.co.uk To arrange a FREE no obligation consultation you can contact me or one of my team on: 01980 595 502 or email us on admin@personalwellnessstudio.co.uk www.personalwellnessstudio.co.uk 8