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9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 1 - Day 1
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Marching in place Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note Coach note: Warm up with 5 minutes marching in
place..
Keep your head in a neutral position over your torso. Relax your shoulders. Keep your
back in a neutral position. Keep your chest forward. Walk in a relaxed fashion.
Exercises Date / / / /
2. Knee up to overhead lunge Legs
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note Coach note: Perform this mobility drill prior to the
start of your circuit. Reps indicated are per leg
alternating..
Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the
supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee
towards the ground. Extend your arms upwards.
3. Squat jump Quads, Glutes, Calves
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Starting with squat jumps, complete the
7 exercise circuit before repeating. Aim to get
through the max number of circuits in 20 mins..
Place your feet at hip width. Bring your buttocks back. Lower yourself until the upper
leg is parallel to the oor. Jump up. Move your arms along.
4. Push-up Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Assume the push up position. Place the hands at shoulder width. Keep your head in a
neutral position over your torso. Bend your arms. Move your elbows obliquely
backwards.
5. Table pull up Back
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Keep your head in a neutral position over your torso.
Keep your back in a neutral position. Place your hands outside shoulder width. Pull
your torso toward it. Bring your chest to the table.
6. Burpee Full Body
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Stand up straight. Squat down on the oor. Assume the push up position. Squat down
on the oor. Stand up straight.
9/9/2016 gfit Online Fitness7. Push-up wide Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Assume the push up position. Keep your back in a neutral position. Place your hands
outside shoulder width. Keep your head in a neutral position over your torso. Bend
your arms. Move your elbows outwards.
8. Overhead lunge walk Quads, Glutes
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating..
Stand up straight. Lunge forward. Move the rear knee towards the ground. Extend
your arms upwards. Stand up straight. Lunge forward. Move the rear knee towards
the ground. Extend your arms upwards.
9. Superman plank, alternated All Abs
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating.
Return to squat jumps to repeat the circuit..
Assume the push up position. Tighten all of the core muscles. Move the arms and legs
opposite from each other.
10. Hamstring stretch straight leg, right Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
11. Hamstring stretch straight leg, left Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
12. Chest stretch standing, left Chest
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
13. Chest stretch standing, right Chest
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
14. Full body stretch standing Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 2 - Day2
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Running 6 km/h ~ 3.7 mph (jogging) Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note Coach note: Take a 5 minute brisk walk, jog or shuf e
on the spot to warm up..
When in doubt always ask your instructor for advice. Always request advice when
starting a new activity.
Exercises Date / / / /
2. Side walk, right - MRB Glutes, Quads
Set 1 10 x kg
Set 2
Set 3
Set 4
Set 5
Note Coach note: If you have a Theraband, use it to
provide added resistance. If not, perform the exercise
without but double the reps..
Place the resistance band just above your knee. Take a step sideways with the outer
leg. Return the inner leg to hip width. Move your arms along.
3. Side walk, left - MRB Glutes, Quads
Set 1 10 x kg
Set 2
Set 3
Set 4
Set 5
Note Coach note: If you have a Theraband, use it to
provide added resistance. If not, perform the exercise
without but double the reps..
Place the resistance band just above your knee. Take a step sideways with the outer
leg. Return the inner leg to hip width. Move your arms along.
4. Knee up to overhead lunge Legs
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note Coach note: Perform this mobility drill prior to the
start of your circuit. Reps indicated are per leg
alternating..
Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the
supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee
towards the ground. Extend your arms upwards.
5. Push-up dive bomber Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Starting with this exercise, complete the
6 exercise circuit. Repeat.Aim to get through the max
number of circuits in 20 mins..
Get down on your hands and feet. Lower yourself into push-up position. Lift up your
chest. Stretch your arms.
6. Lateral Jumps Quads, Glutes
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating..
Jump up and down sideways. Keep your back in a neutral position. Move your arms
along.
9/9/2016 gfit Online Fitness7. Hand walk push up one arm plank All Abs
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet at hip width. Place your hands on the ground. Walk your hands
forward. Bend your arms. Stretch your arms. Extend one arm forward. Alternate
between arms. Walk your hands towards your feet.
8. Triceps dip - Chair Triceps
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Place your hands on the platform. Bend your arms in a 110 degree angle. Extend your
elbow. Keep your back in a neutral position.
9. Hip thrust Glutes
Set 1 12 x kg
Set 2
Set 3
Set 4
Set 5
Note Coach note: This exercise may be performed using a
stable chair or even done lying on your back on the
oor..
Lay on your back on the at bench. Keep your back in a neutral position. Place your
hands on your side. Place your feet at on the oor. Lift your hips up.
10. Push-up diamond Triceps, Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Assume the push up position. Place your ngers on the ground in a triangle. Bend
your arms. Stretch your arms.
11. Lateral Jumps Quads, Glutes
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating.
Return to squat jumps to repeat the circuit..
Jump up and down sideways. Keep your back in a neutral position. Move your arms
along.
12. Triceps stretch behind the back Triceps
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand up straight. Move your arms backward. Weave your ngers together. Stretch
your arms.
13. Glute stretch forced, left Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
14. Glute stretch forced, right Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 3 - Day 3
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Walking Cardiovascular System
Duration 00:45:00
Distance 0
Speed 6
Kcal
Note Coach note: Perorm a steady state brisk walk or slow
jog for 45 to 60 minutes..
Exercises Date / / / /
2. Quadriceps stretch standing, right Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
3. Quadriceps stretch standing, left Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
4. Hand walk forward calf stretch All Abs, Calves
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet at hip width. Place your hands on the ground. Walk your hands
forward. Place one leg over the other leg. Feel your muscle(s) stretching.
5. Hand walk reverse calf stretch All Abs, Calves
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet at hip width. Place your hands on the ground. Walk your feet
backwards into push-up position. Place one leg over the other leg. Feel your muscle(s)
stretching. Alternate between your legs. Walk your hands towards your feet.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 4 - Day 4
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Quick feet in place Cardiovascular System, Legs
Duration 00:03:00
Distance 0
Speed 0
Kcal
Note
Dribble on the spot.
Exercises Date / / / /
2. Knee up to overhead lunge Legs
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Perform this mobility drill before
starting the circuit. Reps indicated are per leg
alternating..
Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the
supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee
towards the ground. Extend your arms upwards.
3. Superman, alternated Lower Back, Glutes
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note
Lay down on your stomach. Keep your arms straight. Place your palms on the oor.
Keep your back in a neutral position. Tighten your lower back. Extend both legs. Move
the arms and legs opposite from each other.
4. Lunge jumps Quads, Glutes
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Starting with lunge jumps, work your
way through the 6 exercise circuit, before
repeating.Reps indicate for lunge jumps are per leg
alternating..
Jump up. Land in a lunging position. Jump up. Alternate between your legs.
5. Hamstring curl - MTN Hamstrings
Set 1 12 x kg
Set 2
Set 3
Set 4
Set 5
Note Coach note: Use any elevated surface, like a stable
chair..
Place your feet in the net. Lay on your back on the oor. Place your arms on the oor.
Lift your hips up.
6. Plank feet reps, alternated All Abs, Back
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating..
Place your lower arms on the oor. Support yourself on your toes. Tighten all of the
core muscles. Lift one leg. Alternate between your legs.
9/9/2016 gfit Online Fitness7. Burpee jump far push up Full Body
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Stand up straight. Squat down on the oor. Assume the push up position. Bend your
arms. Squat down on the oor. Jump forward.
8. Spiderman push-up, alternated Upper Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Assume the push up position. Bend your arms. Bring your knee sideways towards
your elbow. Alternate between your legs.
9. Plank elbow push All Abs, Back, Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Return to Lunge Jumps and repeat..
Support yourself on your toes. Place your lower arms on the oor. Hold this position.
Extend your elbow. Bend your elbows. Hold this position.
10. Hamstring stretch straight leg, right Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
11. Hamstring stretch straight leg, left Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
12. Full body stretch standing Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 5 - Day 5
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Marching in place Cardiovascular System
Duration 00:03:00
Distance 0
Speed 0
Kcal
Note Coach note: March in place for 3 minutes to warm
up..
Keep your head in a neutral position over your torso. Relax your shoulders. Keep your
back in a neutral position. Keep your chest forward. Walk in a relaxed fashion.
Exercises Date / / / /
2. Knee up to overhead lunge Legs
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note Coach note: Perform this mobility drill before
starting with the circuit..
Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the
supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee
towards the ground. Extend your arms upwards.
3. Abduction leg lying, right Abductor
Set 1 12 x
Set 2 10 x
Set 3
Set 4
Set 5
Note
Lay on your side on the oor. Keep your back in a neutral position. Place one hand on
the side of your head. Place your feet on top of each other. Lift the top leg.
4. Abduction leg lying, left Abductor
Set 1 12 x
Set 2 10 x
Set 3
Set 4
Set 5
Note
Lay on your side on the ball. Keep your back in a neutral position. Place one hand on
the side of your head. Place your feet on top of each other. Lift the top leg.
5. Side plank elbow foot reps, left Obliques
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place one forearm on the oor. Place your feet on top of each other. Place one hand
on your side. Lift your hips up.
6. Side plank elbow foot reps, right Obliques
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place one forearm on the oor. Place your feet on top of each other. Place one hand
on your side. Lift your hips up.
9/9/2016 gfit Online Fitness7. Side plank elbow foot reps, left Obliques
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place one forearm on the oor. Place your feet on top of each other. Place one hand
on your side. Lift your hips up.
8. Side plank elbow foot reps, right Obliques
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place one forearm on the oor. Place your feet on top of each other. Place one hand
on your side. Lift your hips up.
9. Marching bridge Glutes
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note Coach note: Starting with this exercise, work through
the 6 exercise circuit before repeating. Complete 3
rounds.Reps indicated are per leg alternating..
Lay on your back on the oor. Place your hands on the ground. Lift your hips up. Lift
your knee. Alternate between your legs.
10. Table pull up Back
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Keep your head in a neutral position over your torso.
Keep your back in a neutral position. Place your hands outside shoulder width. Pull
your torso toward it. Bring your chest to the table.
11. Hand walk push-up chest rotation All Abs, Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet at hip width. Place your hands on the ground. Walk your hands
forward. Bend your arms. Stretch your arms. Lift your arms sideways. Rotate your
torso to the side. Alternate between arms.
12. Triceps dip - Chair Triceps
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Place your hands on the platform. Bend your arms in a 110 degree angle. Extend your
elbow. Keep your back in a neutral position.
13. Reverse crunch Abs - Straight Abs
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Keep your knees bent. Place your arms on the oor. Lift
your buttocks off the oor.
14. Push-up dive bomber Chest
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Get down on your hands and feet. Lower yourself into push-up position. Lift up your
chest. Stretch your arms.
9/9/2016 gfit Online Fitness15. Trippling high knees Quads
Set 1
Set 2
Set 3
Set 4
Set 5
Note Coach note: After the circuit, perform 6 -8 Trippling
(sprint on spot) intervals of 30 seconds of sprinting,
followed by 30 seconds of rest walking on the spot..
Trot forwards. Lift your knee.
16. Glute stretch forced, left Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
17. Glute stretch forced, right Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
18. Hip stretch, right - BB Legs
Set 1 5 x kg
Set 2
Set 3
Set 4
Set 5
Note Coach note: This stretch may be done on the oor, no
equipment required..
Place your feet in split squat stance. Place your knee on the platform. Feel your
muscle(s) stretching.
19. Hip stretch, left - BB Legs
Set 1 5 x kg
Set 2
Set 3
Set 4
Set 5
Note Coach note: This stretch may be done on the oor, no
equipment required..
Place your feet in split squat stance. Place your knee on the platform. Feel your
muscle(s) stretching.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 6 - Day 6
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Walking Cardiovascular System
Duration 00:45:00
Distance 0
Speed 6
Kcal
Note Coach note: Perorm a steady state brisk walk or slow
jog for 45 to 60 minutes..
Exercises Date / / / /
2. Quadriceps stretch standing, right Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
3. Quadriceps stretch standing, left Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
4. Hand walk forward calf stretch All Abs, Calves
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet at hip width. Place your hands on the ground. Walk your hands
forward. Place one leg over the other leg. Feel your muscle(s) stretching.
5. Hand walk reverse calf stretch All Abs, Calves
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet at hip width. Place your hands on the ground. Walk your feet
backwards into push-up position. Place one leg over the other leg. Feel your muscle(s)
stretching. Alternate between your legs. Walk your hands towards your feet.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 7 - Day 7 Rest
Goal Shape - lose weight & shape
Start date Time 8 End date
Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!
Exercises Date / / / /
1. Rest
Duration 00:00:00
Distance 0
Speed 0
Kcal
Note Coach note: Have a rest today, take a day off from
exercise, or do something gentle like a walk, you've
earned it!.