Hi Rachel here is a gym programme, focusing on all muscles of the body.
Rate the intensity of each exercise from 1 - 5 (1 = nothing at all, 2 = I can feel it but its not tough,
3 = moderate intensity 4 = this is tough, 5 = maximal )
After your warm up you are aiming to workout at an intensity which rates 3.5 – 4.5 RPE
40 – 45 minutes
Week One
Week two
Week
three
Warm up
1 set
1 set
1 set
10 - 15 each
leg
15 x each
leg
15 x
20 x
10 crawls
15 crawls
10 on each
leg
15 on each
leg
Cycle 5
minutes
Cycle 5
minutes
Stand upright, bend towards
the floor and progressively
walk your hands forward into
a plank position. Walk them
backwards and into the
upright starting position
8x
Sit back wards, make sure
you keep your knees over
your feet not over the floor pretend you are sitting on a
chair. Lower to 90 degrees
and stand up
10 x
Start on your hands and
knees in a box position.
Holding your core tightly
extend one leg and one arm;
ensure that your back is still
and straight. Hold this
position for 4 seconds and
change sides.
8 repetitions each side
Start with one leg on the floor
and one leg in a knee lift
position. Bend forward from
the hip and extend your leg
then arms - return to start
position
8x each leg
Set your cycle to an intensity
that you would rate a 3/5 and
cycle for 8 minutes
40 – 45 minutes
Week One
Week two
Week
three
Main exercise programme
2 sets
2 sets of
grouped
exercises
3 sets of
grouped
exercises
Hold 2 dumbbells and start
with your feet together
standing straight. Lunge
forward with one leg and drop
your back knee towards the
floor (stop 4 – 6 inches away
from the floor. Hold for 2
seconds, push back and
return to the start position.
Make sure your weights are
heavy enough for you to rate
this exercise a 3 – 4 RPE.
8 - 10 repetitions each leg
Take exercise
1, 2 and 3
Exercises 1,
2&3
When you
Repeat 3x
have
performed
one set of
each exercise
go back to
exercise 1
and repeat all
three again
Building on the arabesque – it
is a similar move, except with
the addition of weights. Select
2 dumbbells, which when you
pick them up feel like they
might be challenging (I think
this might be 2 x 4kg). This
exercise is for the butt and
hamstrings, it also challenges
balance and core.
The intensity during your
performance is at 3.5 – 4
RPE 8 – 10 reps on each leg
Find a bench or high block.
Start with one foot on the
block and your chosen weight
on the shoulder of the same
side. Lift up onto the block
and shoulder press the weight
into the air (again maybe
4kg). Return to the starting
position
Repeat 10 x each leg/arm
Wide Grip pulldown is tough,
select a weight that you rate 3
- 4 intensity. Sit on your
machine and pull the bar
down to your sternum hold for
2 seconds and release to a
count of 4
10 repetitions
Do the same
as the first
group of
exercise this
time select 4,
5, 6, 7 & 8
Repeat 2x
Exercise’s
4,5,6,7 & 8
Repeat 3x
40 – 45 minutes
Week One
Week two
Week
three
Chest fly’s - make sure your
weight is rated at 3 / 4
intensity. Draw the pads
together hold for 2 seconds
and slowly release to a count
of 4
10 repetitions
Select 2 dumbbells (probably
about 3kg)
Stand upright and hold your
core tightly, raise your arms
laterally out to the side, then
return to the start position.
Turn the dumbbells to the
front then lift to shoulder
height. Pause and lower
slowly to the start position.
This is 1 rep. Repeat 8x
Increase the
weight or reps
to remain at
an RPE of 3.5
-4
Dead bug - start on your back
with your knees and arms in
the air. Hold your abdominals
tight and extend one leg and
both arms, hold for 2 seconds
and return to the start position
and crunch. Repeat on the
opposite leg.
10 x each leg
12 each leg stop this
exercise if
you can feel
it in your
back.
10 - 12
repetitions
If your core
is strong
and you
cannot feel
this
exercise in
your back
try
extending
arms and
legs
Mountain climbers are an all
body exercise but require lots
of core strength. Start in a
hand plank. Then bring one
knee into your elbow, take it
back to the start position and
repeat with the other leg. This
is one rep.
10
repetitions
12
repetitions
8 repetitions
Always stretch after your workout