4 Week Toning and Endurance Programme – Beginner/Intermediate

by

FG Cardio

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Suitable for:

Anyone looking to lose weight and tone up.

An endurance athlete at the start of an off season training programme.

An end of season transition phase for a power athlete.

 

 

Week 1 - 4

 

 

 

 

 

The aim of this resistance programme is to develop muscular endurance and stability in the entire body.​​ 

 

Anyone completing this programme should attempt to include 3 cardio sessions each week.

 

Subjects should have a minimum of one rest day a week and ideally two to allow recovery and adaptation.

 

Although the aim is for all body development the programme will include a mixture of compound and isolation moves. ​​ Compound moves will include some major Olympic lifts to maximise calorie burn.​​ 

 

Each session will start and finish with short periods of high intensity cardio in order to raise the heart rate. ​​ Rest periods between resistance exercises and supersets will be kept short to maintain the heart rate to maximise metabolic effect.

 

 

 

 

Suggested Weekly Timetable:

Day

Session

Time

Monday

 

Resistance 1​​ (week 1 and 3)

Resistance 3​​ (week 2 and 4)

 

Tuesday

 

Cardio – 25 mins at 70% MHR ​​ 

 

Wednesday

 

Resistance 2​​ (week 1 and 3)​​ 

Resistance 4​​ in weeks (2 and 4)

 

Thursday

 

Rest

 

Friday

 

Resistance 1​​ (week 1 and 3)

Resistance 3​​ (week 2 and 4)

 

Saturday

 

Cardio – ideally 90 minutes at 60-70% MHR

 

Sunday

 

Rest

 

 

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.

Look to increase resistance on exercises in week 3 in relation to week 1, and week 4 in relation to week 2.

 

 

Resistance Session​​ 1

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

500m Row (Level 5-10) – 3 repetitions – complete 500m as fast as possible – rest 1 minute between sets.

1A

DB Chest Press

60% 1RM

3

20

2-0-2-0

45​​ 

 

 

1B

Single Arm Row Each Side

60% 1RM

3

20

2-0-2-0

2A

Leg Press Machine

60% 1RM

3

20

2-0-2-0

45

 

 

 

2B

DB Straight Leg Deadlift

60% 1RM

3

20

2-0-2-0

2C

Calf Raise (Individual leg – 3 sets each side)

60% 1RM

3

20

2-0-2-0

3A

Shoulder Press

60% 1RM

3

20

2-0-2-0

45​​ 

 

 

3B

DB Reverse Fly

60% 1RM

3

20

2-0-2-0

4A

Kettlebell Swings

65% 1RM

3

15

2-1-2-0

45

 

 

4B

Single Arm Bicep Curls

65% 1RM

3 each side

15

2-0-2-0

5A

Cable Woodchop with Lateral Lunge

65% 1RM

2 each side

15

2-0-2-0

45

 

 

5B

Hanging Leg Raises

Bodyweight

2

Failure

2-1-2-1

Cardio

Treadmill Intervals – 3 x 2mins at 80% MHR – 1 minute activity recovery between sets.

 

Resistance Session​​ 2

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

2000m Row – As fast as possible

1A

DB Chest​​ Fly

60% 1RM

3

20

2-0-2-0

45​​ 

 

 

1B

BB Bent Over Row

60% 1RM

3

20

2-0-2-0

2A

Deadlift

60% 1RM

3

20

2-0-2-0

 

45

2B

Leg Curl

60% 1RM

3

20

2-0-2-0

 

3A

DB Lateral Raise

60% 1RM

3

20

2-0-2-0

45​​ 

 

 

3B

NG Cable Row

60% 1RM

3

20

2-0-2-0

4A

BB Russian Twist​​ 

65% 1RM

3

15

2-1-2-0

45

 

4B

Plank

Bodyweight

3

1min

N/A

Cardio

10 minute seated hill climb – Spin Bike – 80% MHR

 

 

 

 

Resistance Session​​ 3

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

Spin Bike Tabata – Sprint 20s – Active Recovery 10s – 2mins/1 min active rest x 2

1A

DB​​ Incline Chest

70% 1RM

3

12

2-0-2-0

45​​ 

 

 

1B

Single Arm Cable Row With Reverse Lunge Each Side

70% 1RM

3

12

2-0-2-0

2A

BB Squat

70% 1RM

3

12

2-0-2-0

45

 

 

 

2B

DB Overhead Lunge

70% 1RM

3

12

2-0-2-0

2C

Calf Raise (Individual leg – 3 sets each side)

70% 1RM

3

12

2-0-2-0

3A

Unilateral Shoulder Press

70% 1RM

3

12

2-0-2-0

45​​ 

 

 

3B

DB Bent Over Row

70% 1RM

3

12

2-0-2-0

4A

Hanging Knee Raise

Bodyweight

3

10

2-1-2-0

 

45

 

 

 

 

4B

Stability Ball Jacknife

Bodyweight

3

10

2-1-2-1

4C

V sit Russian Twist with 5kg plate

5kg plate

3

10 each side

2-0-2-0

Cardio

Treadmill Intervals – Hill Walk – 3 x 2mins at 10% incline – aim for 80% MHR

 

Resistance Session​​ 4

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

Rowing 1000m x 2 – as fast as possible – 2 minutes active rest between sets – NEGATIVE SPLIT

1A

BB Bench Press

70% 1RM

3

12

2-0-2-0

45​​ 

 

 

1B

Cable Cross Over

70% 1RM

3

12

2-0-2-0

2A

DB Bulgarian Split Squat Each Side

70% 1RM

3

12

2-0-2-0

45

 

 

 

2B

Leg Press Machine

70% 1RM

3

12

2-0-2-0

2C

Jump Squat

70% 1RM

3

12

2-0-2-0

3A

Stability Ball Reverse Fly

70% 1RM

3

12

2-0-2-0

 

 

45

 

3B

Stability Ball Single Arm Row

70% 1RM

3

12

2-0-20

4A

Unilateral Cable Shoulder Press with Rotation

70% 1RM

4 (2 each side)

12

2-0-2-0

45​​ 

 

 

4B

Unilateral Lateral Raise

70% 1RM

4 (2 each side)

12

2-0-2-0

5A

BB Bicep Curl

70% 1RM

3

To Failure

2-0-2-0

 

No Rest

5B

Tricep Rope Pushdown

70% 1RM

3

To Failure

2-0-2-0

Cardio

10 minute seated hill climb – Spin Bike – 80% MHR

 

CARDIO

90 minute cycle – 60-70% MHR

 

 

 

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