Progress – Women – 6 weeks – Weight loss - CityFit
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Training plans

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.

TIPS:

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%    
Cardio ver. 2:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Elliptical trainer C3 Cardio 20 mins approx. 100 spm 1