RAPID FAT LOSS TRAINING PROGRAMME FOR WOMEN

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1 RPID FT LO TRINING PROGRMME FOR WOMEN Follow this 5-day training programme for the next weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening. ircuit: omplete each exercise directly after the previous with no rest in between until all exercises have been completed. This is one set. Rest - minutes between each set. SuperSet: ompleting exercises directly after each other with no rest in between. fter both exercises have been completed that counts as one set of the SuperSet. Tri Set: ompleting 3 exercises directly after one another with no rest in between. fter all 3 exercises have been completed, that counts as one set of the Tri Set. High Intensity Interval Training is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery. STRIVE FOR PROGRE, NOT PERFETION.

2 TRINING PROGRMME FOR WOMEN MONDY OX JUMP / 30s JUMP ROPE PRISONER SQUT TUK JUMP/ 30S JUMP ROPE SE: 3 REPS: 0 REST: 0 SE: 3 REPS: 5 REST: 0 SE: 3 REPS: 0 REST: 0 URPEES SE: 3 REPS: 0 REST: 0 WLKING LUNGE SE: 3 REPS: 0 PER LEG REST: 0 SPLIT JUMP / 30s JUMP ROPE SE: 3 REPS: 5 PER LEG REST: 0 RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS SINGLE LEG HIP RISES SE: 3 REPS: 0 PER LEG REST: 0s SWI LL RUNHES SE: 5 REPS: 5 REST: 30s-60s

3 TRINING PROGRMME FOR WOMEN TUESDY LT PULL DOWN WIDE GRIP SE: 3 REPS: 0 REST: 0 TRIEP PUSHDOWN SE: 3 REPS: 0- REST: 60s-0s SETED ROW SE: 3 REPS: 0- REST: TRIEP KIKK SE: 3 REPS: 0- PER RM REST: 60s-0s RELL ENTOVER ROW SE: 3 REPS: 8- REST: 0 ENH DIPS SE: 3 REPS: FILURE REST: 60s-0s 4 4 RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS SETED LF RISE SE: 3 REPS: 0- REST: 0 (ODY WEIGHT) STNDING LF RISE SE: 3 REPS: 5 REST: 60s-90s

4 TRINING PROGRMME FOR WOMEN WEDNESDY DUMELL ENH PRE SE: 3 REPS: 8- REST: 0 DUMELL IEP URL SE: 3 REPS: 0- REST: 60s-0s 3 DUMELL INLINE PRE SE: 3 REPS: 0- REST: 0 3 DUMELL HMMER URLS SE: 3 REPS: 8- REST: 60s-0s WIDE PUSH UPS SE: 3 REPS: FILURE REST: 0 ONENTRTION URLS SE: 3 REPS: 6-8 REST: 60s-0s RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS EXUSES DON T URN LORIES! LEG RISES SE: 5 REPS: 5 REST: 30s-60s

5 TRINING PROGRMME FOR WOMEN THURSDY RNOLD PRE SE: 3 REPS: 8-0 REST: 0 PLNK SE: 3 REPS: 60s REST: 60s-0s LTERL RISES SE: 3 REPS: 0- REST: 0 REVERSE FLYES SE: 3 REPS: 0- REST: 60s-0s FRONT RISES SE: 3 REPS: 0- REST: 0 DUMELL SHOULDER PRE SE: 3 REPS: 6-8 REST: 0 RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS IF IT DOESN T HLLENGE YOU, IT DOESN T HNGE YOU. RELL UPRIGHT ROW SE: 3 REPS: 0- REST: 0s

6 TRINING PROGRMME FOR WOMEN FRIDY WLKING LUNGE SE: 3 REPS: 8- REST: 0 RELL SQUT SE: 3 REPS: 6-0 REST: 60s-0s STIFF LEG DEDLIFT SE: 3 REPS: 0- REST: 60s-0s DEDLIFT SE: 3 REPS: 8- REST: 60s-0s LEG EXTENSION SE: 3 REPS: 0 PER LEG REST: 0 LEG URL SE: 3 REPS: 0-5 REST: 60s-0s RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS YOU RE ONE WORKOUT WY FROM GOOD MOOD. RUIN TWIST SE: 5 REPS: 5 REST: 30s-60s

7 LEN MUSLE GIN TRINING PROGRMME FOR MEN Follow this 5-day training programme for the next weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening. SuperSet: ompleting exercises directly after each other with no rest in between. fter both exercises have been completed that counts as one set of the SuperSet. Tri Set: ompleting 3 exercises directly after one another with no rest in between. fter all 3 exercises have been completed, that counts as one set of the Tri Set. High Intensity Interval Training is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery. GRET HIEVEMENT LWYS REQUIRES GRET SRIFIE.

8 TRINING PROGRMME FOR MEN MONDY RELL ENH PRE SE: 3 REPS: 6-0 REST: 60s-90s SETED HEST PRE SE: 3 REPS: 8- REST: 0 PUSH UPS SE: 3 REPS: FILURE REST: 60s-90s SETED DUMELL URL SE: 3 REPS: 8- REST: 0 STNDING EZ R URL SE: 3 REPS: 8- REST: 0 INLINE DUMELL URLS SE: 3 REPS: 8- REST: 60s-90s RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS LE RO OVERS SE: 3 REPS: 8- REST: 60s-90s SWI LL RUNHES SE: 5 REPS: 5 REST: 30s-60s

9 TRINING PROGRMME FOR MEN TUESDY RELL SQUT SE: 3 REPS: 6-0 REST: 60s-90s DUMELL LUNGES SE: 3 REPS: 8- REST: 0 OX JUMPS/TUK JUMPS SE: 3 REPS: 0 REST: 60s-90s LEG EXTENSIONS SE: 3 REPS: 8- REST: 0 LEG URL SE: 3 REPS: 8- REST: 60s-90s RELL DEDLIFT SE: 3 REPS: 6-0 REST: 60s-90s 3 3 RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS SETED LF RISE SE: 3 REPS: 8- REST: 0 (ODY WEIGHT) STNDING LF RISE SE: 3 REPS: 5 REST: 60s-90s

10 REFLEX + RENDER FOIL + 85 TRINING PROGRMME FOR MEN WEDNESDY RDIO: MIN STEDY PE ESY PED RDIO (RUN, YLE, ROW) JQUES FGN FITNE MODEL REST ND REOVERY TRINING RE IMPORTNT SPE IN THE MUSLE DEVELOPMENT PROE.

11 TRINING PROGRMME FOR MEN THURSDY DUMELL SHOULDER PRE SE: 3 REPS: 6-0 REST: 60s-90s DUMELL LTERL RISE SE: 3 REPS: 8- REST: 0 RELL UPRIGHT ROW SE: 3 REPS: 8- REST: 60s-90s TRIEP PUSH DOWN SE: 3 REPS: 8- REST: 0 SETED TRIEP EXTENSION SE: 3 REPS: 8- REST: 0 DIPS SE: 3 REPS: FILURE REST: 60s-90s RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS I N ND I WILL. LEG RISES SE: 5 REPS: 5 REST: 30s-60s

12 TRINING PROGRMME FOR MEN FRIDY LT PULL DOWN K SE: 3 REPS: 6-0 REST: 60s-90s LOSE GRIP PULL DOWN 3 REPS: 8- REST: 0 SE: OVERHND PULL UPS SE: 3 REPS: FILURE REST: 60s-90s SETED ROW SE: 3 REPS: 8- REST: 0 ENT OVER RELL ROW SE: 3 REPS: 8- REST: 60s-90s RUIN TWIST SE: 5 REPS: 5 PER SIDE REST: 30s-60s RDIO: 5 MIN 4 MIN WRM UP, MIN OOL DOWN MIN INTERVLS WHEN YOU FEEL LIKE QUITTING, THINK OUT WHY YOU STRTED.

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