Shape Up For Summer
6 WEEK TRAINING PLAN
Welcome to the Lifestyle Fitness 6 week Shape Up for Summer programme. This
training programme will help you on your journey to a fitter, healthier new you ready for
the summer sun. This training plan is intended for women but there is no reason why
men could not carry it out.
Although we want you to enjoy your next 6 weeks of exercise it is not a very long period
of time so this training programme is intense and requires a lot of hard work and
dedication from you if you want to get closer to achieving your goals. Results are not
guaranteed.
It must be stressed that you do not participate in exercise or this training programme
until you have consulted and been cleared by your physician and completed our
induction process. Diagrams are not provided. If you are unsure about any of the
exercises or phrases used in this training programme you must speak to one of our
instructors. A full glossary of terms can be found in this document.
This training programme has been created for Leicester City Council’s Lifestyle Fitness
and must not be sold or recreated for any purpose unless permission is granted by
Leicester City Council. This training programme is for use in Leicester City Council’s
Lifestyle Fitness Leisure Centres only.
Participation in this training plan and its containing programmes is done so entirely at
your own risk. Leicester City Council will not be held responsible for any injury or
medical condition incurred or worsened.
© Leicester City Council 2014
Shape Up For Summer
GLOSSARY OF TERMS
RPE
Rate of Perceived Exertion. This is commonly used to determined how intensely you are
working. The scale referred to in this training programme is the 1-10 scale. 1
representing low exertion and 10 representing very, very hard or maximum exertion.
Familiarise yourself with the scale below as it is referred to throughout this training plan.
1
Rest
2
Very Light
3
Light
4
Fairly Light
5
Somewhat
Hard
6
Hard
7
Very Hard
8
Very Very
Hard
9
Extremely
Hard
10
Maximum
TIME
Time is either referred to as a full programme duration as an approximate, usually found
in the top right of the programme card. Or it is referred to within the actual programme
to distinguish how long the exercise/activity or part of an exercise/activity should be
carried out for. These times are ideals and should be used as a goal.
WARM UP
Every workout should start with a warm up. It should consist of a gentile set of exercises
aiming to gradually warm the muscles and raise the heart rate in preparation for the
workout ahead.
MAIN WORKOUT
This is the core of your training session. During this time your heart rate and exertion
levels will be raised. Focus on listening to your body, keep technique and form
controlled and breathing patterns constant throughout.
REPS
REPS s short for repetitions. It is the amount of times you should perform your exercise.
SETS
Sets refers to the cumulative of repetitions performed. They are usually separated by a
rest period.
COOL DOWN
The cool down is performed at the end of your session. This may consist of an
integrated cool down on your last piece of cardio and/or stretches. It is vital that you
give the cool down your full attention as it may help you to avoid injury.
© Leicester City Council 2014
Shape Up For Summer
6 WEEK SCHEDULE - FEMALE
WEEK 1
Day 1
Programme = Resistance 1
Congratulations! You have taken the first step into your Shape Up For Summer journey and a fitter and
healthier lifestyle. This session is based on weights with a fully body 30 minute circuit. This will help
prepare your body and mind for the weeks ahead.
Day 2
Activity - 30 minute Swim (optional)
To start with this is optional but is ideal for recovery after your weights session yesterday. Even if it's a
gentile swim it will help keep your muscles moving and set the way for good routine.
Day 3
Programme = Cardio 1
It's time to hit some cardio and the best way right now is intervals to help increase your metabolic rate.
Day 4
Rest Day
These are SO important! Your body needs time to rest and recover. Always find time to plan these into
your training schedule. They are great for a little nutritional planning. Your protein requirements are
slightly elevated when you are training regularly so try to increase your intake. Great sources of protein
include eggs, meat, fish, dairy products, nuts and lentils.
Day 5
Activity - Class (optional)
Have a look at your centres timetable. You want something that is going to increase your heart rate but
not overly strenuous. Try Zumba or Pilates for example.
Day 6
Rest Day
Keep a log of your actvities and what you managed to achieve, you may surprise yourself.
Day 7
Rest Day
Excellent work! Your first week is complete! Well done!
Shape Up For Summer
6 WEEK SCHEDULE - FEMALE
WEEK 2
Day 1
Programme = Resistance 1
We are kicking off week 2 with the same resistance workout as last week. Concentrate on technique
and see if you can increase your weight. Remember to speak with one of the instructors if you are
Day 2
Activity - Class (optional)
For an extra lower body blast try this optional Spin class, get your thighs pumping!
Day 3
Programme = Cardio 1
Staying with intervals but try to increase the speed for more of a challenge!
Day 4
Rest Day
Start looking at the types of foods you eat. Lean cut meats are lower in saturated fats. Reduce your
intake of refined sugar found in cakes and biscuits.
Day 5
Programme = Resistance 2
It's time for your second weights session of the week. We give supersets a try today, lower body
followed by upper body, getting the heart pumping as well as working those muscles!
Day 6
Activity - Brisk walk or jog (optional)
If you didn't take up one of the optional workout days last week try and do one this week. Gentle
exercise is a great way to help reduce muscle soreness as circulation is increased.
Day 7
Rest Day
Try to change some of your usual snacks to more healthier ones like cereal bars, natural yoghurt, nuts,
seeds, vegetable sticks.
Shape Up For Summer
6 WEEK SCHEDULE - FEMALE
WEEK 3
Day 1
Programme = Resistance 3
Its time to hit the core! This resistance workout incorporates the core as well as upper body.
Day 2
Activity - 30 minute Swim (optional)
After the increased intensity workout you had yesterday a gentile swim will be great for recovering
those sore muscles.
Day 3
Programme = Cardio 2
In today's cardio session make sure you get the intensity right, don't go too easy.
Day 4
Rest Day
Hydration – Hydration – Hydration!
People don't realise the importance of hydrating your body. It will boost your recovery! You should be
aiming to increase your fluid intake more on your workout days, 2-3 litres!
Day 5
Programme = Resistance 4
Its time to hit the core! This resistance workout incorporates the core as well as lower body.
Day 6
Activity - Class (optional)
Keep yourself motivated by utilising group workouts and make the most of all the facilities we have on
offer for you!
Day 7
Rest Day
DOMS - Delayed Onset Muscle Soreness. It's perfectly natural and means you are doing something
right. The muscles need to be 'damaged' to encourage them to repair and grow.
Shape Up For Summer
6 WEEK SCHEDULE - FEMALE
WEEK 4
Day 1
Programme = Resistance 3
Wow, week 4! You have done great! We are repeating last weeks session but concentrate on control
and where possible increase your weights and try to complete two sets this time.
Day 2
Activity - Class (optional)
How about a Pump Class or Body Conditioning Class to bring out those results and test your muscular
endurance?
Day 3
Programme = Cardio 3
Staying with intervals for your cardio but increasing the intensity. Remember to increase your water
intake on workout days.
Day 4
Rest Day
Look back on your nutrition, recap and see where further changes can be made. Remember little
changes often will help you keep in a good routine rather than lots all at once. Make sure your staying
hydrated.
Day 5
Programme = Resistance 4
Wow, week 4! You have done great! We are repeating last weeks session but concentrate on control
and where possible increase your weights and try to complete two sets this time.
Day 6
Activity - Class (optional)
Its been a tough week…you up for a challenge to really finish off this great week? How about a Spin
class?
Day 7
Rest Day
Four weeks are now complete! Well done! Only two more to go!
Shape Up For Summer
6 WEEK SCHEDULE - FEMALE
WEEK 5
Day 1
Programme = Resistance 5
We kick off week 5 with a total body blitz to put your cardio and muscular endurance to the test.
Day 2
Activity - 30 Minute Swim (optional)
If you're feeling a little sore today try getting in the pool for a recovery swim.
Day 3
Programme = Cardio 4
Incline is the name of today's cardio and hills is the game! Get powering!
Day 4
Rest Day
Rest, refuel, and hydrate!
Day 5
Programme = Resistance 2
We are bringing back supersets this week. Track your results and compare them to the session from
week 2.
Day 6
Activity - Class (optional)
Have you braved the option class task yet? Why not try and squeeze it in today and boost your calorie
burn.
Day 7
Rest Day
Can you believe it? You have only one more week to go! All you hard work will soon pay off. Revisit
some nutritional aspects and see if there are any more changes you can make. If you're unsure, speak
to one of our fitness instructors.
Shape Up For Summer
6 WEEK SCHEDULE - FEMALE
WEEK 6
Day 1
Programme = Resistance 3
You have arrived at you final week. Give this all you have got! We are finishing off with upper body and
core and remember to do two sets not one.
Day 2
Activity - Class (optional)
Try an optional class today like Pump Max to help tone up and define every area of your body!
Day 3
Programme = Cardio 4
Try pushing your speed up for every high intensity interval.
Day 4
Rest Day
You are nearing the end of your 6 weeks now. Reflect back on your progress so far and keep in mind
all these great new habits you have picked up.
Day 5
Activity - 30 minute Swim
Back in to pool for a recovery swim. Active rest days are just as important as active days.
Day 6
Programme - Resistance 4
Let's finish off your amazing 6 weeks of hard work with a high quality weights session on lower body
and core. Remember to complete two sets not one.
Day 7
Rest Day
Congratulations! You did it. 6 weeks of hard work now you're ready for the beach! Remember, all that
hard work doesn't have to stop there, speak to an instructor about advancing to the next level, after
your holiday of course!
Shape Up For Summer - FEMALE
CARDIO ONE
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 50 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7
You partake in this programme at your own risk.
WARM UP
Machine
Treadmill
Time
5 minutes
Exercise
Brisk walk
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Treadmill
Total Time: 15 minutes
Intervals: Brisk walk-Jog OR Jog-Run Incline: 1.0
Repeat the following 5 times alternating between the two
Speed
Walk or Jog
Speed
Jog or Run
Interval Time
2 minutes
Interval Time
1 minute
RPE
6
RPE
8
Notes
Choose a moderate pace for this interval
Notes
Increase the pace for this minute
Rower
Total Time: 9 minutes
Intervals
Repeat the following 6 times alternating between the two
Speed
Moderate effort
Speed
Vigorous effort
Interval Time
1 minute
Interval Time
30 seconds
RPE
6
RPE
8
Notes
Keep a moderate pace for this interval
Notes
Increase the pace for this minute
Cross Trainer
Total Time: 16 minutes + cool down
Intervals
Repeat the following 4 times alternating between the two
Speed
Moderate effort
Speed
Vigorous effort
Interval Time
3 minutes
Interval Time
1 minute
RPE
7
RPE
8
Notes
Keep a moderate pace for this interval
Notes
Increase the pace for this minute
COOL DOWN
Ensure you complete the programmed cool down on your last machine then proceed to stretches.
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
CARDIO TWO
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 50 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7
You partake in this programme at your own risk.
WARM UP
Machine
Bike
Time
5 minutes
Exercise
Moderate pace
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Bike
Total Time: 16 minutes
Intervals
Repeat the following 4 times alternating between the two
Speed
Moderate RPM
Speed
Vigorous RPM
Interval Time
2 minutes
Interval Time
2 minutes
RPE
6
RPE
8
Notes
Choose a moderate pace and level
Notes
Increase the pace and level
Treadmill
Total Time: 15 minutes
Intervals: Brisk walk-Jog OR Jog-Run
Repeat the following 5 times alternating between the two
Speed / Incline Walk or Jog / Incline flat
Speed / Incline Walk or Jog / Incline increased
Interval Time
2 minutes
Interval Time
1 minutes
RPE
6
RPE
8
Notes
Moderate pace for this interval
Notes
Increase the pace and incline (2-3%)
Rower
Total Time: 10 minutes
Intervals
Repeat the following 5 times alternating between the two
Speed
Moderate effort
Speed
Vigorous effort
Interval Time
1 minute
Interval Time
1 minute
RPE
6
RPE
8
Notes
Keep a moderate pace for this interval
Notes
Increase the pace for this minute
COOL DOWN
Ensure you complete the programmed cool down on your last machine then proceed to stretches.
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
CARDIO THREE
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 60 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 8
You partake in this programme at your own risk.
WARM UP
Machine
Treadmill
Time
5 minutes
Exercise
Brisk walk
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Bike
Total Time: 20 minutes
Intervals
Programme: Manual
Repeat the following 5 times alternating between the two
Speed
Moderate
Speed
Vigorous
Interval Time
2 minutes
Interval Time
2 minutes
RPE
6
RPE
8
Notes
Moderate pace and level for this interval
Notes
Increase the pace and level
Treadmill
Constant: Brisk walk OR Jog
Total Time: 20 minutes
Programme: Hills
Speed
Moderate effort
RPE
7
Notes
Keep a moderate pace throughout. The incline will change itself
Cross Trainer
Total Time: 10 minutes
Intervals
Repeat the following 2 times alternating between the two
Speed
Moderate effort
Speed
Vigorous effort
Interval Time
4 minutes
Interval Time
1 minute
RPE
7
RPE
8
Notes
Keep a moderate pace for this interval
Notes
Increase the pace for this minute
COOL DOWN
Ensure you complete the programmed cool down on your last machine then proceed to stretches.
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
CARDIO FOUR
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 60 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 8
You partake in this programme at your own risk.
WARM UP
Machine
Bike
Time
5 minutes
Exercise
Moderate pace
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Cross Trainer (with arms)
Total Time: 20 minutes
Intervals
Repeat the following 4 times alternating between the two
Speed
Moderate effort
Speed
Vigorous effort
Interval Time
3 minutes
Interval Time
2 minutes
RPE
6
RPE
8
Notes
Keep a moderate pace and level
Notes
Increase the pace and level
Rower
Total Time: 10 minutes
Intervals
Repeat the following 5 times alternating between the two
Speed
Moderate effort
Speed
Vigorous effort
Interval Time
1 minute
Interval Time
1 minute
RPE
6
RPE
8
Notes
Keep a moderate pace for this interval
Notes
Increase the pace with long power strokes
Treadmill
Total Time: 18 minutes
Intervals: Brisk walk-Jog OR Jog-Run
Repeat the following 6 times alternating between the two
Speed / Incline Walk or Jog / Incline flat
Speed / Incline Walk or Jog / Incline increased
Interval Time
1 minutes
Interval Time
2 minutes
RPE
6
RPE
8
Notes
Moderate pace for this interval
Notes
Increase the pace and incline (2-3%)
COOL DOWN
Ensure you complete the programmed cool down on your last machine then proceed to stretches.
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
RESISTANCE ONE
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 40 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7
You partake in this programme at your own risk.
WARM UP
Machine
Treadmill
Time
5 minutes
Exercise
Brisk walk
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Full body workout in circuit style - Keep all movements slow and controlled. The lat two
repetitions should feel like a challenge.
Repeat the following 2 times - Chose a weight that makes the last 2-3reps a challenge
Exercise
Reps
Rest
RPE
Lunges
15
30 seconds
7
Reverse Flys (On ball, with Dumbbells)
15
30 seconds
7
Chest Press
15
30 seconds
7
Trice dips
15
30 seconds
7
Bicep Curls
15
30 seconds
7
Crunch on Ball
15
30 seconds
7
Back Extensions
15
30 seconds
7
Notes
COOL DOWN
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
RESISTANCE TWO
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 40 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7
You partake in this programme at your own risk.
WARM UP
Machine
Treadmill
Time
5 minutes
Exercise
Brisk walk
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Supersets - Complete the group of 4 exercises in a row before taking your rest
Repeat the following once - Chose a weight that makes the last 2-3reps a challenge
Group Exercise
Reps
Rest
RPE
A
Free Standing Squats
15
none
7
A
Shoulder Press (Dumbbells or Barbell)
20
none
7
A
Free Standing Squats
15
none
7
A
Shoulder ress (Dumbbells or Barbell)
20
1 minute
7
B
Lunges
20
none
7
B
Press Ups (Box, 3/4 or Full)
20
none
7
B
Lunges
20
none
7
B
Press ups (Box, 3/4 or Full)
20
1 minute
7
C
Lat Pulldown
15
none
7
C
Crunches on Ball
20
none
7
C
Lat Pulldown
15
none
7
C
Crunches on Ball
20
1 minute
7
Notes
COOL DOWN
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
RESISTANCE THREE
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 35-50 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7/8
You partake in this programme at your own risk.
WARM UP
Machine
Bike
Time
5 minutes
Exercise
Moderate pace
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Core and upper body workout - Keep all movements slow and controlled.
Repeat the following once-twice - Chose a weight that makes the last 2-3reps a challenge
Reps
Rest
RPE
15
30 seconds
7
1 min
30 seconds
7
15
30 seconds
7
Front Plank
1 min
30 seconds
7
Superman
15
30 seconds
7
Assisted Pull Ups
12
30 seconds
7
Press Ups (Box, 3/4 or Full)
12
30 seconds
7
Tricep Kickbacks
12
30 seconds
7
Shoulder Press
12
30 seconds
7
Bicep Curls
12
30 seconds
7
Exercise
Crunches on Ball
Side Plank
Oblique Side Crunch on Ball (alternate)
Notes
COOL DOWN
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
RESISTANCE FOUR
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 35-50 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7/8
You partake in this programme at your own risk.
WARM UP
Machine
Bike
Time
5 minutes
Exercise
Moderate pace
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Core and lower body workout - Keep all movements slow and controlled.
Repeat the following once-twice - Chose a weight that makes the last 2-3reps a challenge
Reps
Rest
RPE
Reverse Crunch on floor
15
30 seconds
7
Russian Twists with Medicine ball
15
30 seconds
7
Standing Side Bends (Dumbbells)
15
30 seconds
7
Back Extensions
15
30 seconds
7
Squats (Dumbbells)
12
30 seconds
7
Leg Extension
12
30 seconds
7
Leg Curl
12
30 seconds
7
Hip Adduction
12
30 seconds
7
Hip Abduction
12
30 seconds
7
High Ste Ups (Step height above knee height)
12
30 seconds
7
Exercise
Notes
COOL DOWN
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.
Shape Up For Summer - FEMALE
RESISTANCE FIVE
Disclaimer
Programme Information
Do not attempt this programme unless you have been shown how to
perform the exercises correctly. If you are unsure please speak with a
member of staff.
Duration: 35 minutes (approx)
Results are not guaranteed and are dependant on many factors.
Average Exertion: RPE 7/8
You partake in this programme at your own risk.
WARM UP
Machine
Cross Trainer
Time
5 minutes
Exercise
Moderate pace
RPE
5
Notes
Gradually increase the intensity over the 5 minute workout
MAIN WORKOUT
Full body workout - Do as many as you can in 30 seconds but still keeping good technique.
Repeat the following twice
Exercise
Time
Rest
RPE
Leg Press
30 secs
30 secs
8
Chest Press
30 secs
30 secs
8
Lunges (Static) - swap legs after 15 secs
30 secs
30 secs
8
Tricep Dips (Assisted or body weight)
30 secs
30 secs
8
Lateral Pulldown
30 secs
3 secs
8
Step Ups (Step height above knee height)
30 secs
30 secs
8
Shoulder Press (Dumbbells)
30 secs
30 secs
8
Crunches on Ball
30 secs
30 secs
8
Back Extensions
30 secs
30 secs
8
Notes
COOL DOWN
Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It
is vital that you give the cool down your full attention as it may help you to avoid injury.
Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range
of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.