GENERAL INFORMATION ABOUT THE PROGRAM:
The purpose of this training is weight reduction. If you want to burn the maximum amount of fat while enhancing and toning your muscles then this is the program for you! Warning! The training is demanding. Examine the set and make sure you’re capable of handling the intensity. The order of the training modules (warm up / exercise / cardio) is important and try not to miss any of the exercises.
Work out 3×7. Do not work out more than 4 times a week. The training should last about 60min. Drink 1l of water. Remember to bring your sports shoes and a towel. Work out 90 minutes after a meal. Limit sweets and think about what you eat.
|Warm-up:||Machine||Machine symbol||Zone||Time||Pace||Level||% gradient||Watch video|
|Elliptical trainer||C3||Cardio||12 mins||approx.100 spm||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||12||3||15||3||15|
|2||Shoulders||Chest press||R2||Resistance Machines||2||10||2||12||2||12|
|3||Back||Low Row||R6||Resistance Machines||2||10||2||12||2||12|
|4||Lower Back||Lower Back Bench||F8||Free Weights||2||10||2||12||2||12|
|5||Abdominal||AB Crunch Bench||F18||Free Weights||3||12||3||15||3||15|
|Cardo ver. 1:||Machine||Machine symbol||Zone||Time||Pace||Level||% gradient||Watch video|
|Treadmill||C2||Cardio||20 mins||4-5 km/h||–||4-5%|