FIT IN 56 – BEGINNERS GYM WORKOUT PLAN...Click here for plank tutorial E1 Cardio (Any machine) 10...

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FITIN56–BEGINNERSGYMWORKOUTPLAN

WEEK 1to4.

DAYSPERWEEK 3

WORKOUTSPLIT Fullbodyx3.Upper/Lowerpairings.

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.

Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegExtension 3 10to12 30sec

Pullglutesintoseat.

ClickhereforlegextensiontutorialA2 LatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthen

elbows.Clickhereforlatpulldowntutorial

B1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial

B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial

C1 DBFrontFootElevatedSplitSquats

3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat

C2 SeatedRowMachine 3 10to12 30sec

Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial

D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial

E1 Cardio(Anymachine) 10–20min

Week1:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 10to12 30sec

Pushthroughheels.Keeplowerbackin

pushedintothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial

A2 NeutralGripLatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial

B1 LegCurls 3 10to12 30sec Pullglutesintoseat.

Clickhereforlegcurltutorial

B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.

ClickhereforDBshoulderpresstutorial

C1 DBReverselunges 3 10to12 30sec Pushthroughheel,Stepback&down.Clickhereforreverselungestutorial

C2 RopeFacePulls 3 10to12 30sec

Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial

D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial

Week1:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.

ClickhereforgobletsquattutorialA2 SingleArmDBRow 3 10to12 30sec

Chestup.Pullshoulderbladebackanddown.https://www.youtube.com/watch?v=eZJPeSINZYg

B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial

B2 InclineDBPress 3 10to12 30sec 45-60degrees.Keepshoulderspinnedback.Clickhereforinclinepresstutorial

C1 45DegreeHipExtension 3 10to12 30sec Contractwithhamstring/glutesnotlowerback.Clickhereforhipextensiontutorial

C2 HighKneelingFacePulls 3 10to12 30sec

Oneknee,elbowswide,pinchshoulderblades.Clickhereforhighkneelingfacepullstutorial

D1 ReverseCrunches 2 15to20 30sec Crunchin&exhale,controldown.Clickhereforreversecrunchestutorial

Pullglutesintoseat.

Chestup,pullshoulderbladesdownthenelbows.

Clickhereforlatpulldowntutorial

B1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial

B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial

C1 DBFrontFootElevatedSplitSquats

3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat

C2 SeatedRowMachine 3 10to12 30sec

Pushthroughheels.Keeplowerbackinpushed

intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial

Pullglutesintoseat.

ClickhereforlatpulldowntutorialB1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.

ClickhereforsumodeadliftstutorialB2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.

ClickhereforchestpressmachinetutorialC1 DBFrontFootElevatedSplit

Squats3 10to12 30sec Pushthroughheels,keepkneestraight.

ClickhereforfrontfootelevatedsplitsquatC2 SeatedRowMachine 3 10to12 30sec

Pullglutesintoseat.

ClickhereforlatpulldowntutorialB1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.

ClickhereforsumodeadliftstutorialB2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.

ClickhereforchestpressmachinetutorialC1 DBFrontFootElevatedSplit

Squats3 10to12 30sec Pushthroughheels,keepkneestraight.

ClickhereforfrontfootelevatedsplitsquatC2 SeatedRowMachine 3 10to12 30sec

FITIN56–BEGINNERSGYMWORKOUTPLAN

WEEK 5to8.

DAYSPERWEEK 3.

WORKOUTSPLIT Fullbodyx3.Upper/Lowerpairings–Exerciseprogressionsandreps.

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow..

NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.

Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 BackSquats(toabox) 3 8to10 30sec

Hipsback,kneesout,pressureonoutsideof

footClickhereforbacksquattoaboxtutorial

A2 LatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial

B1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial

B2 FlatDBpress 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorial

C1 DBHipThrusts 3 15to20 30sec Pushthroughheel,keepkneestraight.ClickhereforDBhipthruststutorial

C2 DBPronerow 3 15to20 30sec

Pullshoulderbladesbackanddown.Clickhereforpronerowtutorial

D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial

Pushthroughheels,keeplowerbackin

pushedintothepad.Clickhereforlegpresstutorial

ClickhereforhacksquattutorialA2 NeutralGripLatPulldowns 3 10to12 30sec

elbows.Clickhereforneutralgriplatpulldownstutorial

B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial

B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial

C1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial

PullshoulderbladesbackanddownClickhereforfacepullstutorial

Week5:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 TrapBarDeadlifts 3 8to10 30sec Hipsback,pushthroughheels,upperback

tight.ClickhereforTrapBarDeadliftTutorial

A2 SingleArmDBRow 3 10to12 30sec

Chestup,PullshoulderbladebackanddownClickhereforsinglearmDBrow

B1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheel.Don’tletkneeacrossthebody.ClcikhereforBracedbulgariansplitsquattutorial

B2 ShoulderPressMachine 3 10to12 30sec Pressoverears.Clickhereforshoulderpressmachinetutorial

C1 HipAbductionMachine 3 15to20 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial

C2 LateralRaises 3 15to20 30sec

Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial

D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial

Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

A1 BackSquats(toabox) 3 8to10 30sec

Hipsback,kneesout,pressureonoutsideoffootClickhereforbacksquattoaboxtutorial

A2 LatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial

B2 FlatDBPress 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorial

C2 DBProneRow 3 15to20 30sec

Pushthroughheels,keeplowerbackin

pushedintothepad.Clickhereforlegpresstutorial

elbows.Clickhereforneutralgriplatpulldownstutorial

Week6:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 TrapBarDeadlifts 3 8to10 30sec Hipsback,pushthroughheels,upperbacktight.

ClickhereforTrapBarDeadliftTutorialA2 SingleArmDBRow 3 10to12 30sec

Hipsback,kneesout,pressureonoutsideoffoot

ClickhereforbacksquattoaboxtutorialA2 LatPulldowns 3 10to12 30sec

Clickhereforlatpulldowntutorial

B2 FlatDBPress 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorial

C2 DBProneRow 3 15to20 30sec

Pushthroughheels,keeplowerbackinpushed

intothepad.Clickhereforlegpresstutorial

Clickhereforneutralgriplatpulldownstutorial

Hipsback,kneesout,pressureonoutsideoffoot

ClickhereforbacksquattoaboxtutorialA2 LatPulldowns 3 10to12 30sec

ClickhereforlatpulldowntutorialB1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.

ClickhereforDBRDL'stutorialB2 FlatDBPress 3 10to12 30sec Keepshoulderbladespinnedback.

ClickhereforFlatDBpresstutorialC1 DBHipThrusts 3 15to20 30sec Pushthroughheel,keepkneestraight.

ClickhereforDBhipthruststutorialC2 DBProneRow 3 15to20 30sec

Pushthroughheels,keeplowerbackinpushed

intothepad.Clickhereforlegpresstutorial

Clickhereforneutralgriplatpulldownstutorial

Wehopeyouhaveenjoyedthe8weekFITin56workouts.Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethese8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.These8weeksareonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.

3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly. Consistentlyprogressing.

Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.

FIT IN 56 – BEGINNERS GYM WORKOUT PLAN...Click here for plank tutorial E1 Cardio (Any machine) 10...

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