TOTAL BODY
Workout Plan
Vol.1 Phase 2
Click the link for WORKOUT 2
1. CABLE LAT PULLDOWN
- Position hands evenly with a Pronated Grip
- Avoid swinging the back as you pull down
- Pull down the bar in front of the face and below your chin
- Lower and raise the bar in a smooth and controlled movement
2. SMITH BENCH PRESS
- Lying on a flat bench on your back position your feet on the floor
- Position your body so that your chest aligns with the bar
- Grip the bar evenly with your knuckles facing up
- Lower the bar to the chest with control
- Avoid locking the elbows as you extend your arms
3. INCLINE LEG PRESS
- Position your feet equally on the footplates with your legs hip to shoulder width apart
- Ensure that your knees are bent enough to allow for full range of motion
- Adjust the safety bars accordingly
- Push through the heels of your feet with control keeping the whole foot flat on the plate
- Avoid locking the knees as the legs extend
4. CABLE ROW
- Grip the handle bars evenly
- Maintain a straight back keeping your chin up
- Tuck the elbows in close to the body as you row
- Avoid locking the elbows when the arms are fully extended
5. BARBELL SHOULDER PRESS
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Hold the bar with a Pronated Grip and your hands positioned just outside shoulder width
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Brace the abdominals, slightly bend the knees and maintain a straight back as you press the bar above your head
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Lower the bar with control below the chin and repeat
6. DUMBBELL BICEPS CURLS
- Grip the dumbbells with a Supine Grip – palms facing each other
- Squeeze the elbows in close to the body as you curl up and lower down keeping the elbow slightly bent when the arm is extended
- Brace your abdominals to avoid swinging the back
7. ASSISTED DIPS
- Position your knees hip-width apart on the seat
- Hold onto the bars with both hands positioned in line with your torso
- Maintain a straight back and avoid bending at the hip
- Lower your body as much as possible
- Squeeze the elbows into the body as you push up through your hands
- Avoid locking the elbows as you extend the arm to push up
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
8. R O W E R
TASK
Complete 2000m as quickly as possible
To programme:
• Select workout
• New Workout
• Single Distance – 2000m
- Adjust air flow control to suit preferences (6+ recommended)
- On the forwards, stroke reach over the toes for a 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
9. LEG EXTENSION
- Adjust 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 the knees as much as possible to ensure full range of motion
10. U P R I G H T B I K E
TASK
Complete 1 mile (1.6km) as quickly as possible x 3 at resistance level 10-14 to suit personal preference
- Adjust seat position in accordance with your height – this should be roughly at your standing hip-height so that knees have a slight bend at the bottom of your pedal stroke
11. A M T
TASK
Complete 10 Minutes at a speed of 100+ s/m maintaining 20+ on the stride dial
- Cycle forwards ensuring to use both hand and leg peddles
- Push and pull the handles whilst raising your heels from the peddles as you stride
- Maintain a straight back and keep your chin up
12. GLUTE EXTENSIONS
- Place the soles of of your feet on the ball keeping your head and shoulders on floor
- Position your arms to the side of your body for balalnce
- Brace the abdominals and push your hips up from the floor as high as possible, squeezing the glute muscles when in the top position
- Try to keep the ball as still as possible. Lower slowly and repeat
13. T R E A D M I L L
TASK
Complete 10 minutes progressively increasing your incline as above
14. CORE CIRCUIT
PERFORM THESE EXERCISES AS A CIRCUIT AND COMPLETE 3 ROUNDS
- HIGH PLANK
- MED-BALL AB CRUNCHES
- RUSSIAN TWISTS
- MED-BALL V-SIT
See below for more infomation
14a. High Plank
Beginner – hold 30+ seconds
Intermediate – hold 60+ seconds
Advanced – hold 90+ seconds
- Position feet hip-width apart and hands shoulder width apart
- Brace your abdominals by pulling your belly button towards your spine
- Maintain a straight back and hold this position for as long as you can
14b. Med-Ball Crunches
Beginner – 10 repetitions 2kg+
Intermediate – 20 repetitions 5kg+
Advanced – 30 repetitions 8kg+
- Position feet shoulder width apart with less than 90 degree 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
14c. Med-Ball Russian Twists
Beginner – 20 repetitions – no weight
Intermediate – 30 repetitions 5kg+
Advanced – 40 repetitions 8kg+
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Perform this exercise with your choice of a weighted ball to suit your ability and required intensity
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Balance seated with your feet apart
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Rotate with the ball past your torso on each side keeping your eyes on the ball as you twist
14d. Med-Ball V-Sits
Beginner – 10 repetitions 2kg+
Intermediate – 20 repetitions 5kg+
Advanced – 30 repetitions 8kg+
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Perform this exercise with your choice of a weighted ball to suit your ability and required intensity
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Lift your head and shoulders from the floor as you reach your hands towards your feet
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Avoid feet touching the floor until a set is complete
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
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…
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