Weight Loss Programs

Want FREE weight loss programs that in 8 weeks could help you lose weight safely and tone up your body? Why not check out the following 5 pages of tips and exercises to get started.


 

Our CV workout is designed to help raise your heart rate to sit in the Target Heart Rate zone where you will burn fat. So read through and trust us, it is for beginners :
 

BEGINNERS CARDIO VASCULAR SESSION 1

Use the following exercises to help strengthen and develop your cardio vascular system - heart and lungs. Always warm - up and stretch prior to performing this circuit.

SPOTTY DOGS PUNCHING
WALL THRUSTS SPEEDBALL
HIGH KNEE RUN CROSSOVERS
STRIDE JUMPS SWIMMING

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.

 

 

The next few pages give you a simple breakdown of weeks 2, 3 and 4 of the exercise program :
 

 

 

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