Weightloss Program
The aim of this weightloss program is to develop a steady gain in both fitness levels and body conditioning. Your approach to weightloss management, should be taken in two simple forms - calorie intake and calorie expenditure.
Use the following exercises to help strengthen and develop your lower body, aiming to perform 12 reps of each exercise for each leg & 30 seconds on the CV exercises.
This workout will only take you approximately 6 minutes to perform after your warm up and stretch, so aim to repeat the complete workout again if you feel OK, however drop the reps from 12 down to 10, if you still feel OK, repeat again, this time for 8 reps however always keeping the CV exercises at 30 seconds.
Always warm - up and stretch prior to performing this circuit.
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LOWER BODY WORKOUT SESSION 1
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SPOTTY DOGS CV
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FRONT LUNGE
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STRIDE JUMPS CV
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HAMSTRING CURLS
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CALF RAISE
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Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. Look at working for a total of 30 seconds for each exercise, with a minimum of 15 seconds rest, then repeat the next exercise for 30 seconds until all exercises have been completed.
Once you have completed all 8 exercises walk around for 1 - 2 minutes to enable the heart rate to come down gradually, taking in some water if you need it, then repeat all the exercises again for a further 30 seconds with 15 seconds rest between exercises.
As you become fitter, aim to increase the length of time on each exercise to 40 - 45 seconds. If you find 30 seconds is too hard, reduce the workout time to 20 seconds and increase your rest period - always work at your own pace and fitness level!
Remember the secret to fitness is consistency and variety - so keep up the good work, and when you can do 2 complete circuits at 45 seconds try the intermediate session.
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BEGINNERS CARDIO VASCULAR SESSION 1
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SPOTTY DOGS
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PUNCHING
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WALL THRUSTS
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SPEEDBALL
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STRIDE JUMPS
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SWIMMING
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HIGH KNEE RUN
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CROSSOVERS
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Use the following exercises to help strengthen and develop your cardio vascular system - heart and lungs..
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Congratulations, you have made the halfway stage. Most people who begin an exercise program stop after the first few weeks, simply because they cannot see the results that they want.
Be patient, the results will come, they just take a little time. Just think on how long it has been for your body to get into the condition it was in, prior to you beginning this program.
What you now need to do, is prevent your body becoming adapted to your current workout regime. The first four weeks are designed to gradually build up both your fitness level and also healthy lean muscle tissue.
* As with all exercise, make sure you work within your limits. Remember that you do not have to do the entire workout. If you feel tired, rest then carry on when you are ready.
For total body conditioning, remember to combine your exercise regime with a healthy diet, look in the section on Food Facts.
At first glance this program may seem to be very hard, in that you are doing some form of exercise nearly everyday. Aim to simply increase your workout expenditure, if you feel tired then have a days rest, you know your body better than anyone else, listen to it, and aim to help it.
The workouts can be performed in the morning or night, just make time for yourself to improve your own fitness level.
The members area will provide you with the next step, it has a number of training programs that have a clear exercise description. Try this free basic version of our weight loss program, if you stay to the end, then excellent, as you will see and feel the results.
