Goals & resultsMuscle toninG & weiGht loss

core periodisation phase

1-4 weeksFoundation phase

....achieve your goals in 4 weeks

4-12 weeksinterMediate phase

....only 12 weeks and your goals will edge closer and closer to you!

12 Monthsadvanced phase

....goals and results achieved, 12 months of leisure at my pleasure

My name is Ali, I am a personal trainer, and I run a network of qualified personal trainers who will come and train you. In the past years I have worked with over 100 clients, and the majority of my clients have achieved their goals based on knowledge, hard work and goal planning. I am based in Camden Town, and a run a private company.

Simply Fitness was established in 2006, my aim was to deliver quality and successful goals and results programmes for clients around London. Simply Fitness London personal trainers are committed to providing the most effective personal training service for our clients. We promise to follow the SFL conduct code

Welcome

n Improved body shape and posture

n Weight loss and fat reduction

n Reduced stress and fatigue

n Boosted energy levels

n Increased confidence and wellbeing

n Lowered risk of future health problems

My aim is to ensure you reach the level

of fitness YOU desire without compromising

your lifestyle

GOals & resUlts IntroductIon

We will make sure you achieve the following:

Ali Mohammed, BSc Sports Science

GOals & resUlts | one - twelve weeks Muscle building

Results

HeigHt (cm) ………………………………………………………..…………………………………………………………..………………………

WeigHt (kg) ………………………………………………………..…………………………………………………………..……………………..…

Body fat peRcentage ………………………………………………………..…………………………………………………………..……………

taRget Body fat peRcentage Range (%) …………………………………… to ……………………………………………………..…………

ideal WeigHt (kg) ……………………………………………………………… to ……………………………………………………..……………

Blood pRessuRe ……………………………………………………………..…………………………………………………………………………

systolic …………………………………………………………..……………………………………………………………………………………

diastolic …………………………………………………………..……………………………………………………………………………………

HeaRt Rate (Beats peR minute) ………………………………………………..………………………………………………………………………

Body measuRements ……………………………..……………………………………………………………………………………………………

Waist ……………..……………sHouldeRs……………..……..……………Hips……………..……………aBdominals ……………..……………

planks = pRess ups = sit ups= s/J squats =

12 minute Run (coopeRs Run) stRengtH test (3 Rep max) Bike (Rpm)

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additional testing’s

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4 30 Seconds Fitness www.simplyfitnesslondon.co.uk

diet pRogRamme

food diaRy BReakfast luncH dinneR

monday

tuesday

Wednesday

tHuRsday

fRiday

satuRday

sunday

GOals & resUlts | one - twelve weeks Muscle building

simply Fitness london 530 Seconds Fitness

exeRcise (cardio& core) sets/ Repetitions/ WeigHt/duRation

WaRm up skipping 5 minutes

aeRoBic (ciRcuit dRills)

staR Jumps squat fRost squat Jumps aBdominal cycle HigH knees aRm sWap fRont Jumps

15 minutes

aBdominal WoRk 3 X 30 SEC EXERCISES

steppeR, aRm WoRk

tReadmill Running 15 minutes

Hanging knee lifts & aBdominal cycle

squats (quads)

steppeR exeRcises

cool doWn - stRetcH all maJoR muscle gRoups 3 – 30 seconds

GOals & resUlts | week 1-4 Muscle Toning And weighT loss

6 30 Seconds Fitness www.simplyfitnesslondon.co.uk

Training Frequency 6 days – week Training Duration 1 hour session Rest period between sets 30 seconds Rest periods between workouts 24 hours between each workout

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

GOals & resUlts | week 4-6 Muscle Toning And weighT loss

simply Fitness london 730 Seconds Fitnes

Training Frequency 6 days – week Training Duration 1 hour session Rest period between sets 30 seconds Rest periods between workouts 24 hours between each workout

exeRcise (Muscular endurance & body strenGth) sets/ Repetitions/ WeigHt/duRation

WaRm up tReadmill Running 12 minutes (level 7.5-10)

Repetitive enduRance exeRcises

splits squats lunges side squats pRess ups

15 minutes

steppeR WoRkouts

HypeRextensions, squats, planks

HypeRextensions squats planks

cRosstRaineR 10 minutes, steady level

Bike (Rpm) 10 minutes, steady level

tRiceps dips

cool doWn - stRetcH all maJoR muscle gRoups 3 – 30 seconds

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

GOals & resUlts | week 6-12 Muscle Toning And weighT loss

8 30 Seconds Fitness www.simplyfitnesslondon.co.uk

Training Frequency 6 days – week Training Duration 1 hour session Rest period between sets 30 seconds Rest periods between workouts 24 hours between each workout

exeRcise (strenGth traininG- weiGht traininG) sets/ Repetitions/ WeigHt/duRation

WaRm up 10 minutes

squat sHouldeR pRess

lunge

sHouldeR pRess

aBdominal cRuncH

latpull doWn/cHin ups

cHest pRess

tRicep dips

cool doWn - stRetcH all maJoR muscle gRoups 3 – 30 seconds

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

3 X 30 SEC EXERCISES

GOals & resUlts | week 8-12 Muscle Toning And weighT loss

simply Fitness london 930 Seconds Fitness

Training Frequency 6 days – week Training Duration 1 hour session Rest period between sets 30 seconds Rest periods between workouts 24 hours between each workout

exeRcise (circuit traininG-body weiGht) sets/ Repetitions/ WeigHt/duRation

WaRm up tReadmill Running 12 minutes (level 7.5-10)

3 sets of 30 seconds

steppeR WoRkouts side step ups step stop Run

planks static squat static cRuncH

squats lunges tuck Jumps

pRess ups tRiceps dips incline pRess ups

sit ups cRuncHes leg Raises

squat fRost BuRpees aBdominal cycle

cool doWn - stRetcH all maJoR muscle gRoups 3 – 30 seconds