TOTAL BODY

Workout Plan

Vol.1  Phase 1

Click the link for  WORKOUT 2

Day 1

Workout 1

Before you start find out  HOW THIS PLAN WORKS

1. LAT PULLDOWN

  • Position your hands evenly with an overhand grip
  • Avoid swinging the back as you pull down
  • Pull down the bar below your chin
  • Lower and raise the bar in a smooth and controlled movement

2. LEG PRESS

  • Position feet evenly on the footplate with your legs shoulder width apart
  • Adjust your seat to start in the lowest position possible
  • Push through the heels of your feet keeping the whole foot flat on the plate
  • Avoid locking the knees as the legs extend

3. CHEST PRESS

  • Adjust your seat height so that your chest is in line with the handlebars
  • Position your feet on the floor
  • Grip the bars evenly with your knuckles facing forward
  • Avoid locking your elbows when the arms are fully extended

4. SEATED ROW

  • Adjust your seat height so that the chest pad sits in the centre of your chest
  • Grip the handlebars evenly
  • Maintain a straight back, keeping your chin up
  • Tuck your elbows in close to the body as you row
  • Avoid locking the elbows when your arms are fully extended

5. BENCH DIPS

  • Position your hands shoulder-width apart on the edge of a bench
  • Straighten your legs and brace your abdominals keeping your chin up
  • Slowly lower yourself down towards the floor and then press up
  • Bend your legs to adjust the difficulty as appropriate

6. SHOULDER PRESS

  • Adjust the seat height so that your shoulders align with the handlebars
  • Position your hands evenly with your  knuckles facing up
  • Avoid locking your elbows when your arms are fully extended
  • Keep your chin up and your head and back supported by the seat

7. HAMMER CURLS

  • Grip the dumbbells with a Neutral Grip” – palms facing each other
  • Squeeze your elbows in close to your  body as you curl up and lower down, keeping the elbow slightly bent when the arm is extended
  • Brace your abdominals to avoid swinging your back

8. DUMBBELL STEP UPS

  • Holding the dumbbells at your side, step onto a knee-high box or bench
  • Aim for a 90 degree bend at the knee in the raised leg
  • Keep the back straight and the chin up throughout
  • Step back with control and repeat alternating legs

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

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Day 2

Workout 2

9. C R O S S  T R A I N E R

TASK

For 10 minutes maintain 130+ s/m speed

• Increase the incline +2 every minute

• Increase the resistanc +1 every minute

  • Cycle forwards ensuring to use both hand and leg peddles

  • Keep your feet flat on the foot plates throughout

  • Maintain a straight back keeping your chin up

10. T R E A D M I L L 

TASK

Complete 1 mile (1.6km) as quickly as possible

  • Jog or walk as appropriate to your required intensity and fitness levels

11. LEG EXTENSIONS

  • Adjust the seat position and leg pivot as appropriate for your height
  • Ensure that your back is fully supported by the seat
  • Start with legs bent at knees as much as possible to ensure full range of motion

12. LEG CURLS

  • Adjust the seat position and leg pivot as appropriate for your height
  • Ensure that your back is fully supported by the seat
  • Bend legs to 90 degrees for the full range of motion on each repetition

13. R O W I N G   M A C H I N E

TASK

Complete 500m x 3

  • Adjust air flow control to suit preferences (6+ recommended)

  • On the forwards, stroke reach over the toes for the full range of motion

  • On the backwards stroke avoid locking out the knees as you straighten your legs and pull the bar all the way into the body

  • Keep the back straight and lean back slightly

14. R E C U M B E N T  B I K E

TASK

For 10 minutes maintain 70+ RPM on a resistance level 10

  • Ensure that your lower back is supported by the seat

  • Adjust seat position so that your knee holds a slight bend even when fully extended

15. CORE CIRCUIT

PERFORM THESE EXERCISES AS A CIRCUIT AND COMPLETE 3 ROUNDS

  • PLANK
  • ABDOMINAL CRUNCHES
  • SIDE PLANK
  • ALTERNATE LEG V-SIT

See below for more infomation

15a PLANK

Beginner – 30+ seconds hold

Intermediate – 60+ seconds hold

Advanced – 90+ seconds hold

  • Position your feet hip-width apart
  • Rest your forearms on the floor with your elbows aligned directly underneath your shoulders
  • ‘Brace’ the abdominals by pulling your belly button towards your spine
  • Maintain a straight back throughout
  • Breath normally and hold this position for as long as you can

15b AB CRUNCHES

Beginner – 10 repetitions

Intermediate – 20 repetitions with 2kg+

Advanced – 30 repetitions with 5kg+

  • Position feet shoulder-width apart with less than 90 degrees bend at the knees
  • Sit up so that the head and upper back come off the floor
  • Maintain a neutral neck position by keeping your chin off your chest

15c SIDE PLANK

Beginner – hold 20+ seconds 

Intermediate – hold 45+ seconds 

Advanced – hold 60+ seconds

  • Whilst laying on your side, position your elbow under your shoulder
  • Ensure that your torso, hips and legs are inline
  • Brace your abdominals, continue to breath and maintain hips lifted as high from the floor as possible

15d ALTERNATE LEG V-SIT

Beginner – 10 repetitions

Intermediate – 20 repetitions

Advanced – 30 repetitions with 3kg+

  • Perform this exercise with or without a weighted ball to suit your ability and required intensity
  • Lift your head and shoulder from the floor as you reach your hands towards one foot
  • Alternate legs and avoid feet touching the floor until set is compete

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

TOP

WELL DONE!

Now that you’ve finished, WHAT’S NEXT…