This workout is designed for folk who…
a. Don’t have time to do lots of cardio
b. Who want to reduce body fat, tone up and increase fitness
c. Are beginners to resistance training.
Perform the following workout 3 days per week, allowing 1 rest day in between each workout day. For example: Train on Monday, Wednesday and Friday. And rest on Tuesday, Thursday, Saturday and Sunday.
Warm Up:
Perform a 5-10 mins warm up. 10 mins if you’re an absolute beginner to resistance training.
Workout:
1 set x 10-12 reps of Fitball Push Ups or Knee Push Ups
1 set x 10-12 reps of Squats or Bench Squats (use a very sturdy chair if you don’t have a bench)
30 seconds of jumping jacks or skipping or walking on the spot (walking on the spot is more low impact for members who find jumping jacks and skipping too harsh on your joints)
1 set x 12 reps of Superman – Beginners
1 set x 10-12 reps Stationary Lunges
30 seconds of jumping jacks or skipping or walking on the spot
1 set x 10-12 reps Dumbbell Shoulder Press (if you struggle with pushing weight above your head eg or can’t do so for medical reasons perform Dumbbell Upright Rows)
1 set x 10-12 reps Fitball Ab Crunch or have your feet resting on a bench or chair
30 seconds of jumping jacks or skipping or walking on the spot
1 set x 10-12 reps Bicep Curl
1 set x 10-12 reps Standing Calf Raises on Adjustable Bench (or on a sturdy step)
30 seconds of jumping jacks or skipping or walking on the spot
1 set x 10-12 reps Tricep Dips
1 set x 10-12 reps Fitball Glute Bridge or 2 Leg Floor Bridge
Rest… then perform the above workout again.
Cool down:
10 mins cool down
Then Stretch
Important Notes:
1. If you get dizzy or nauseous stop / discontinue exercising and rest.
2. When you’re first starting out only perform this workout once through. As your fitness increases then you can repeat the workout.
3. If you’re really unfit then stick with gentle marching on the spot – not jumping jacks or skipping.
4. If you feel like your heart rate is getting too high, then have a rest. Don’t get down on yourself for having small breaks when you need too. It’s important that you exercise safely.
5. Wear comfy clothing, wear supportive shoes to suit your exercise and stay hydrated. Taking sips of water as you need them.
6. Make sure before you start any new exercise or eating plan that you check with your doctor first and get permission to do so.
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