Basic – Women - CityFit
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Training plans

GENERAL INFORMATION ABOUT THE PROGRAM:

The training is focused on consolidating strength and endurance. The training is demanding and enforces regularity. A mix of strength and endurance exercises will prepare your body for constant progress.

TIPS:

Work out 3×7. The training should last about 50min. Drink 1l of water. Remember to bring your sports shoes and a towel. Work out 90 minutes after a meal.

Warm-up:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Elliptical trainer C3 Cardio 10 mins 1    
Exercises: Impact Machine   Machine symbol Zone 1-2 weeks sets 1-2 weeks repetition 3-4 weeks sets 3-4 weeks repetition 5-6 weeks sets 5-6 weeks repetition Watch video
1 Hips/Legs Leg Press R12 Resistance Machines 3 10 3 12 3 15
2 Front of the thigh Leg extension R13 Resistance machines 2 10 2 12 2 12
3 Back of the thigh Leg curl R14 Resistance machines 2 10 2 12 2 12
4 Chest Chest press R2 Resistance machines 2 10 2 12 2 12
5 Back Lat Machina R5 Resistance machines 2 10 3 10 3 12
6 Lower bakc/Buttocks Lower backbench F8 Free weights 2 12 2 12
7 Abdominal Abdominal crunch R9 Resistance machines 3 12 3 15 3 15
Cardio:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Treadmill C2 Cardio 15 mins 4-5 km/h 4-5%