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%. |