Anyone looking to lose weight and tone up.
Person with a busy schedule who does not always have time to commit to go to the gym.
Week 1 - 4
The aim of this programme is to develop muscular endurance and stability in the entire body.
The programme is designed so that the two resistance session can be completed at home with minimal space and equipment. They could also be completed in an office space.
The programme is based around interval and circuit training. Rest periods and work periods should be closely observed to maximise the effect of the programme.
Perform a thorough warm up and cool down for each session. Follow a full body static stretch as part of the cool down process.
Suggested Weekly Timetable:
Timings to be decided by the subject to fit with schedule.
Subject to complete a full body stretch at least once each day.
To be completed in conjunction with a calorie controlled diet.
Warm Up for 5 minutes with dynamic stretching before each resistance session.
Cool down with a static stretch at the end of each session.
Choice of cardio equipment – 5 minute pulse raise to 60% MHR.
Complete the row in as fast a time as possible. Concentrate on a powerful pull rather than the total number of strokes. Aim for under 10 minutes. 7 minutes or better is outstanding.
Cycle for 16 minutes. You will work in 2 minute intervals. 80%+ MHR for 2 minutes followed by a slow cycle for 2 minutes before repeating. There will be a total of 4 work periods and 4 periods of active rest.
3 minute walk followed by full body static stretch.
The session should last no more than 40 minutes.
Perform an effective warm up and cool down before each session.
3 minute Jog followed by dynamic stretching
Narrow Grip Press Up
Perform as many circuits as possible in 20 minutes. Only rest as required. Keep count of the number of completed circuits.
BW Squat Jump
DB Single Arm Row
3 minute walk followed by full body static stretch
Maintain technique throughout the circuit. Rest if technique is suffering.
Gradually increase heart rate during the warm up to about 60% MHR.
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