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    Nadine D

    Uploaded by

    Shaun Tyler
    This document outlines a 5-session workout plan with details on exercises, sets, reps, and rest periods for each session. Session 1 focuses on an endurance circuit with exercises like dips, squats, and fire hydrants. Session 2 emphasizes strength and toning with a glute giant set and upper body pushing and pulling moves. Session 3 targets the core with planks and bird dogs. Session 4 repeats the endurance circuit format from Session 1 but with different exercises like step ups and rows. Session 5 concludes with another strength and toning session featuring a super set and lower and upper body moves like leg curls and bicep curls. The overall goal is to improve endurance, strength, muscle tone,

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    © All Rights Reserved
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    Nadine D

    Uploaded by

    Shaun Tyler
    23 views6 pages
    This document outlines a 5-session workout plan with details on exercises, sets, reps, and rest periods for each session. Session 1 focuses on an endurance circuit with exercises like dips, squats, and fire hydrants. Session 2 emphasizes strength and toning with a glute giant set and upper body pushing and pulling moves. Session 3 targets the core with planks and bird dogs. Session 4 repeats the endurance circuit format from Session 1 but with different exercises like step ups and rows. Session 5 concludes with another strength and toning session featuring a super set and lower and upper body moves like leg curls and bicep curls. The overall goal is to improve endurance, strength, muscle tone,

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    This document outlines a 5-session workout plan with details on exercises, sets, reps, and rest periods for each session. Session 1 focuses on an endurance circuit with exercises like dips, squats, and fire hydrants. Session 2 emphasizes strength and toning with a glute giant set and upper body pushing and pulling moves. Session 3 targets the core with planks and bird dogs. Session 4 repeats the endurance circuit format from Session 1 but with different exercises like step ups and rows. Session 5 concludes with another strength and toning session featuring a super set and lower and upper body moves like leg curls and bicep curls. The overall goal is to improve endurance, strength, muscle tone,

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    23 views6 pages

    Nadine D

    Uploaded by

    Shaun Tyler
    This document outlines a 5-session workout plan with details on exercises, sets, reps, and rest periods for each session. Session 1 focuses on an endurance circuit with exercises like dips, squats, and fire hydrants. Session 2 emphasizes strength and toning with a glute giant set and upper body pushing and pulling moves. Session 3 targets the core with planks and bird dogs. Session 4 repeats the endurance circuit format from Session 1 but with different exercises like step ups and rows. Session 5 concludes with another strength and toning session featuring a super set and lower and upper body moves like leg curls and bicep curls. The overall goal is to improve endurance, strength, muscle tone,

    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    of 6

    Session 1: Endurance Circuit 1 Dips 30secs

    work
    This is a circuit session. You’ll perform 30seconds of work followed by 30secs
    30seconds of rest moving straight onto the next exercise. The goal is to rest
    increase your heart rate and strengthen your connective tissue. X-trainer 3mins as
    fast as
    Exercise Distance possible
    Power Walk 12minutes steady pace
    Move onto the core circuit below.
    Exercise Reps Rest Set 1 Set 2 Set 3
    Exercise Time Circuit Circuit Circuit 3 Side 20secs Nil
    1 2 Plank Left
    Press Ups 30secs
    work Side 20secs Nil
    30secs Plank
    rest Right
    Squats 30secs Table-Top 20secs Nil
    work Lift
    30secs
    rest
    Fire 30secs L L L Comments:
    Hydrant work
    30secs
    rest R R R
    TRX 30secs
    Rows work
    30secs
    rest
    Plank w/ 30secs
    Alt work
    Leg Lifts 30secs
    rest
    Lateral 30secs 2kg
    Raises work
    30secs
    rest
    Session 2: Strength / Toning
    Exercise Reps Rest Set 1 Set 2 Set 3
    Exercise Distance Assisted 6-8 Nil
    X-trainer 5minutes easy pace then Dips
    2mins @ 80% effort / 2mins
    60% effort for 16minutes
    Upright 10-12 90secs
    Rows
    Glute Giant Set 1
    You’ll be performing two exercises back to back to target the glute muscles.
    This is a simple way to overload the tissues to increase growth & tone. The
    upperbody exercises are boased on a push pull Comments:

    Exercise Reps Rest Set 1 Set 2 Set 3


    Cable 12-15 Nil
    Hip Ext

    Reverse 10-12 90secs


    Lunge

    Exercise Reps Rest Set 1 Set 2 Set 3


    Assisted 4-6 Nil
    Pull Up

    Shoulder 12-15 90secs


    Press

    Exercise Reps Rest Set 1 Set 2 Set 3


    Cable Hip 12-15 Nil
    Abduction

    Side 10-12 90secs


    Lunges
    Session 3: Core
    Exercise Reps Rest Set 1 Set 2
    The aim of this session is to strengthen the core muscles. These muscles are Bird Dog 20- 30-
    important not only for stability of the lower back, they also act as pumps to 30secs 60secs
    increase blood flow to the spinal vertebrae, discs and nerves. This blood
    flow not only delivers nutrients but it shuttles waste products and
    inflammatory markers that increase pain locally such as Substance P and Comments:
    bradykinin.

    Exercise Reps Rest Set 1 Set 2


    Side 10 x Nil L L
    Isometric 10secs
    Hip Abd R R

    Exercise Reps Rest Set 1 Set 2


    Isometric T- 5x 30-
    Raise 10secs 60secs

    Exercise Reps Rest Set 1 Set 2


    Modified 8-12 x 30-
    Curl Up* 3secs 60secs

    *Nadine – this is a modified sit up & it’s designed to reduce compression


    on the lower back. Start on your back with your hands underneath your
    spine. Pull your tummy muscles into your spine to create abdominal
    pressure then without letting your low back move away from your hands lift
    up & hold 3seconds.

    Exercise Reps Rest Set 1 Set 2


    Renegade 20- 30-
    Row* 30secs 60secs
    Session 4: Endurance Circuit 2
    *Nadine don’t use weights as in the picture. Hold a full plank then try to
    raise each arm to shoulder height slowly without letting your pelvis move
    or your lower back drop.
    This is the same format as session 1 but with different exercises. I have DB 30secs 2-3KG
    given some weights as a guide but feel free to change them as required. Triceps work
    There is a lot of emphasis on strengthening the back muscles on this Press 30secs
    workout so be aware of increased stiffness 24-48hours afterwards. rest
    Bike 1km as
    Exercise Distance fast as
    Power Walk 5-10minutes easy warm up possible

    Move onto the core circuit below.


    Exercise Time Circuit Circuit Circuit 3 Exercise Reps Rest Set 1 Set 2 Set 3
    1 2 Side 20secs Nil
    Step Ups - 30secs L L L Plank Left
    Left work
    30secs Side 20secs Nil
    rest Plank
    Row - 30secs L L L Right
    Left work 3-4KG Table-Top 20secs Nil
    30secs Lift
    rest
    Step Ups - 30secs R R R
    Right work Comments:
    30secs
    rest
    Row - 30secs R R R
    Right work 3-4KG
    30secs
    rest
    KB Squat 30secs 4kg
    & Upright work
    Row 30secs
    rest
    Reverse 30secs 1-2kg
    Flyes work
    30secs
    rest
    Session 5: Strength / Toning 2 Exercise Reps Rest Set 1 Set 2 Set 3
    Seated 12-15 Nil
    Exercise Distance Leg
    X-trainer 5minutes easy pace then Curls
    1mins @ 80-90% effort /
    2mins 50% effort for
    15minutes Biceps 10-12 90secs 3-4kg
    Curls
    Super Set
    You’ll be performing two exercises back to back to target the glute muscles.
    This is a simple way to overload the tissues to increase growth & tone.
    You’ll perform a lower body exercise followed by an upper and then rest. Exercise Reps Rest Set 1 Set 2 Set 3
    This creates a shunt of blood & studies demonstrate it burns 30-40% more Pistol 6-8 Nil
    calories than a normal workout. Squats
    onto
    Exercise Reps Rest Set 1 Set 2 Set 3 box*
    Bulgarian 12-15 Nil L L L Cable 10-12 90secs 15kg
    Split Triceps
    Squat* R R R Extension
    DB Flyes 10-12 90secs 3kg *Nadine try to lower over 3-4seconds then sit on the box & push back
    upwards. This is really tough – let me know if its too hard.
    Comments:
    *You’ll place your back foot on a low step then lunge downwards until your
    back knee touches the floor. This exercise is about time under tension.
    You’ll lower for 4seconds hold for 1second then push up for 1second.

    Exercise Reps Rest Set 1 Set 2 Set 3


    Leg 15-20 Nil 40-
    Press 60kg

    DB 12-15 90secs 3-4kg


    Rows

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