Foo Fan
Gold Member
I just got this from my gym website - thought it might be useful to some?
[h=1]Weight Loss - Beginners Programme[/h]Well done for having the courage to start changing you lifestyle, we’ve tried to make it easy for you; all you need to do is follow the workout below. Start on the beginner’s workout which should last you at most 4 weeks.
Make sure you perform a warm-up for at least 5-8minutes before starting this workout. Use a cross trainer and gradually build in the intensity until you feel much warmer and are slightly out of breath. For a cool down walk on the treadmill on a small incline slowly, then stretch you major muscle groups. See our warm-up and cool down download for more ideas.
[h=1]Weight Loss - Beginners Programme[/h]Well done for having the courage to start changing you lifestyle, we’ve tried to make it easy for you; all you need to do is follow the workout below. Start on the beginner’s workout which should last you at most 4 weeks.
Make sure you perform a warm-up for at least 5-8minutes before starting this workout. Use a cross trainer and gradually build in the intensity until you feel much warmer and are slightly out of breath. For a cool down walk on the treadmill on a small incline slowly, then stretch you major muscle groups. See our warm-up and cool down download for more ideas.
STRENGTH | REPS | SETS | POINTS |
---|---|---|---|
Chest Press | 12 | 2 | Keep action smooth |
Shoulder Press | 12 | 2 | Don’t stop at the start of end of the rep |
Lat Pulldown | 12 | 2 | Pull to the top of your chest |
Seated Row | 12 | 2 | Keep back straight |
Leg Press | 12 | 2 | The bigger the movement, the better! |
Leg Curl | 12 | 2 | Smooth movement |
Abdominal Crunch | 12 | 2 | Use a matt or machine |
Plank Position | 20secs | 2 | Knees down to make it easier |
CARDIO | SET UP | POINTS |
---|---|---|
Treadmill | Aim to jog comfortably for 10 minutes | Comfortable running pace, you should be slightly out of breath. Just able to hold a conversation. |
Cross-trainer | 12 minutes Resistance level minimum 5 | Comfortable pace, aim for a good rhythm, lower resistance level if too strenuous |