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Gym Programmes

S: 16st3lb C: 16st3lb G: 10st5lb BMI: 36.6 Loss: 0st0lb(0%)
Im new to the forums having been given a kick up the bum by the thought of wearing a wedding dress in 2012!

I have joined a local gym and am soon to have a programme made up by one of the lovely instructors. I am just wondering what types of things do other people on here have on their programmes?

I'm currently a size 18-20 and weigh 103KG. Im hoping to be a size 12-14 for my wedding day by exercise and healthy eating!
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Les Mills Fitness Freak
S: 10st0lb C: 8st13lb G: 8st3lb BMI: 20.2 Loss: 1st1lb(10.71%)
i have 2 programmes, one works on just burning fat, while my main one is a muscle workout involving the weights gym. the weights one lasts a total of 2hrs 40 mins and the burning one is 1hr 20

both are amazing, but i do prefer thr weights one (if i have the time to do it all, if not i have my own weights at home that i can use) :)

that muscle one did make me gain half a stone in muscle though, but toned up my arms and legs alot more than a regular workout! so nif your gym instructor puts you on that and you gain it, dont worry.... i panicked so much when i saw how much id gained but my arms were alot thinner than before :)


One day at a time :)
S: 16st11lb C: 15st8.5lb G: 11st7lb BMI: 32.3 Loss: 1st2.5lb(7.02%)
My programme currently consists of:

20 mins Cross Trainer - Random Hill - Level 3
15 mins Bike - Hill - Level 3
6 mins Top XT (bike for arms) - level 3

2 sets of 20 reps at various low-ish weights on:
Leg Curl
Leg Extension
Hip Adduction
Hip Abduction
2 sets of 15 reps at various low-ish weights on:
Lateral Pull Down
Pec Fly
Seated Dip
Bicep Curl
Abdominal Crunch
Abdominal Rotation

If I do it all in one session it takes me about 1hr 15mins to complete but I don't always do the 15mins on exercise bike :)


Les Mills Fitness Freak
S: 10st0lb C: 8st13lb G: 8st3lb BMI: 20.2 Loss: 1st1lb(10.71%)
i have the full print out they gave me, ill go dig it out and post it here :)

reet, workout 1:
bike exite- 10 minutes on various levels from 3 to 6
synchro exite 700- 10 mins on levels from 6 to 12
top xt- 5 mins at 65 watt
abdominal cruch- 75 reps at 17.5kg
total abdominal- 75 reps at 25kg
abdominal crunches- 50 reps
abdominal curl- 50 reps
plank- 3 x 30 second reps
side plank- 3 x 30 second reps
surpine trunk torsien- 75 reps
dumbells rowing- 60 reps at 5kg
low row sel- 60 reps at 15kg
vertical traction pull- 60 reps at 20kg
reverse fly standing- 60 reps at 2kg
upright row- 60 reps at 5kg
concept rower II- 10 mins

workout 2:
synchro exite 700- 10 mins levels 6 to 13
top xt constant power- 5 mins at 65 watts
pectoral adductions- 60 reps at 10kg
flat bench press- 60 reps at 6kg
dumbells single pull over- 60 reps at 5kg
back extentions- 25 reps
cuban press- 60 reps at 2kg
frontal raises with dumbells- 60 reps at 2kg
dumbell raises- 60 reps at 2kg
alternate arm curl- 60 reps at 5kg
french press standing- 40 reps at 2kg
tricep kickbacks- 40 reps at 2kg
tricep dips on bench- 50 reps

i do one of these 6 days a week plus a gym class

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