Fitness and weight loss program

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Greeting all Fitness gurus form all over especially the Chatswood and Lindfield athletes,

Here for you is a program which you can do, on your own and will help speed up your metabolism to assist with your weight loss regime. The first program can be done in a gym or outdoors, however some exercises may need to be modified depending on the equipment you have. This is good for fitness outdoors on your own or in groups

To start off with I suggest you do the weight and cardio on day 1 follwed by the abdominal and cardio circuit day 2 followed by a rest day or a day of light activity(your choice of something fun/recreational).

Then repeat.

You can mix the order of training if you choose, but I suggest you do not have any more than 2 rest days in a row or 2 work days in a row, unless you are a seasoned athlete with a specific program.

Please adjust the the weights if they are too heavy, as it is preferable to complete the allocated number of repetitionsto gain the maximum benefit.

This also applies for the cardio. Try to attain to those numbers but I woud prefer you to lessen the incline than slow down the pace.

I look forward to hearing about your progress and results.

Yours in Health and Fitness,

ALIVE PERSONAL TRAINING

Home Program – Weights and Cardio Circuit

Task Duration Notes
Treadmill 20 minutes Incline of 1 %, speed of 5.0 for 2 minutes, then jog at 8.0 for 3 minutes. For the last 15 minutes, increase the incline to 5% and speed to 10.0 gradually.
Quad Curls 30 reps at 30 kgs Seated on bench facing forward, legs on buff, push buff to straight leg position
Treadmill 2 minutes Incline 5%, speed of 8.0
Squats 30 reps at 2*5 kgs hand weights Use 5kg plates
Treadmill 2 minutes Incline 4%, speed 8.4
Lat pulldowns 30 reps at 30 kgs Seated on bench facing chair, hold long bar, lean slightly back keep body still and just move arms down to chest.
Treadmill 2 minutes Incline 3%, speed 8.6
Tricep pulldowns 30 reps at 20 kgs Standing facing the chair, bring bar down to belly button, keep elbows locked into side. Pull bar down to straight arm position.
Treadmill 2 minutes Incline 2%, speed 8.8
Chest Press 30 reps at 40 kgs Seated on bench facing forward, Use arm buff, push arms out to straight position.
Treadmill 2 minutes Incline 1 %, speed 9.0
Crunches 30 reps Feet flat on floor, crunch only to 30 degrees, do not crane neck.
Treadmill 2 minutes Incline 3%, speed 9.0
Lower abdominal curls 30 reps Knees at 90 degrees, lift knees towards chest.
Treadmill 2 minutes Incline 5%, speed 8.5

 Home Program – Abdominal and Cardio Circuit

Task Duration Notes
Treadmill 5 minutes Incline of 1 %, speed of 6.0 for first two minutes, then incline of 3% and speed of 8.5
Crunches 1 minute Lift shoulders to 30 degrees only.
Treadmill 5 minutes Incline 5%, speed of 8.2
Oblique Crunches 1 minute Right elbow to left knee, left elbow to right knee.
Treadmill 5 minutes Incline 4%, speed 8.4
Hover 1 minute On elbows and toes, can drop to knees after 30 seconds
Treadmill 5 minutes Incline 3%, speed 8.6
Bridge Hover 1 minute In push up position with hands flat on ground and on toes
Treadmill 5 minutes Incline 2%, speed 8.8
Lower abdominal curls 1 minute Knees to chest
Treadmill 5 minutes Incline 1 %, speed 9.0
Upper and lower abdominal curls 1 minute Bring knees and elbows together
Treadmill 20 minutes Start at speed of 8.0 and incline of 2%. Every five minutes increase your speed by 1.0 and incline by 1%.
Notes – Both programs should take 60 minutes. Make sure you keep your heart rate high enough to be breathless.
Make sure you have a medical clearance before attempting any exercise program.