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Training
Programme
Your
Training Programme is split into three parts:
1. Cardiovascular Training
2. Resistance Exercises
3. Stretches
If
you click on an exercise an illustrated explanation
will appear to show you how to proceed. It is worth
spending the time learning your exercises properly,
both to avoid injury, and to get the most out of your
programme.
On
this demo programme, you can click on any of the Middle
Body exercises, or any of the Stretches for a fully
illustrated explanation.
1.
Cardiovascular Training
The
Cardiovascular Training section is intended to improve
your aerobic fitness toward your goals. If you have
any equipment at home, e.g. an exercise bike, we will
incorporate this into your programme. For the purposes
of this demo Jim Jogger has an exercise bike at home.
If you don't have any equipment at home, it doesn't
matter, you can train just as well without.
| Walk/Jog |
Walk
for 4 minutes, jog for 1 minute.
Repeat this three times. Remember
to head for home after the 2nd 4 minute
walk, otherwise you'll be hailing a cab home
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| Bike
Programme 1 |
10
minutes at a steady pace
(HR c.120bpm, RPE 3/4) |
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| Bike
Programme 2 |
20
minutes at a steady pace
(HR c.120bpm, RPE 3/4) |
2.
Resistance Exercises
The
Resistance Exercises are split into three groups; Upper
Body, Middle Body, and Lower Body. Each part consists
of resistance exercises that can be performed at home
to work specific muscle groups in these areas. If you
have any equipment we will make use of this where appropriate.
Your training diary may ask you to complete one part
or all of your exercise programme on a specific day.
Upper
Body
| Box
Press |
2
sets of 8 reps |
| Shoulder
Press |
2
sets of 12 reps |
| Upright
Row |
2
sets of 15 reps |
| Bicep
Curl |
2
sets of 12 reps |
| Tricep
Extension |
2
sets of 12 reps |
Middle
Body
| Abdominal
Curl |
2
sets of 10 |
| Abdominal
Curl (obliques) |
1
set of 10 (each side) |
| Dorsal
Raise |
2
sets of 10 |
Lower
Body
| Lunge |
2
sets of 10 |
| Plie
Squat |
2
sets of 12 |
| Leg
Lift |
2
sets of 15 |
| Leg
Curl |
2
sets of 15 |
| Calf
Raise |
2
sets of 12
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3.
Stretches
The
Stretches should be performed after each workout. There
are five stretches shown below. These are the minimum
stretches to be completed, and cover the major muscle
groups
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