TOTAL BODY
Workout Plan
Vol.1 Phase 1
Click the link for WORKOUT 2
- 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
- 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
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
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
10. T R E A D M I L L
TASK
Complete 1 mile (1.6km) as quickly as possible
- 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
- 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
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Adjust air flow control to suit preferences (6+ recommended)
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On the forwards, stroke reach over the toes for the full range of motion
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On the backwards stroke avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
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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
- 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
- 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
- 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
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…