Fitness Manual

Your beginners guide to a healthier you

Introduction
Hello to you, if youve received this complementary Enhance fitness guide, then we can assume that youve either shown interest in our services or you are currently taking part, either way we hope you take full advantage of this guide as we believe this in addition with our other services will make improvements to your health and fitness lifestyle. This fitness guide is exactly that, it is a collection of fitness techniques as well as tried and tested fitness programmes that we believe the majority of people looking to improve their fitness or transform their bodies can benefit from. For specific goals then we would suggest an Enhance Personal Trainer to really help you achieve success as everything - nutrition, exercise and lifestyle will be tailored to your individual needs.
If you are new to exercise you may be a little confused as to where to begin, e.g. which muscles to be working, what type of cardio, how long etc. Well this is where we come in; we are providing this guide so that you can fast track into an understanding of how to workout, and also achieve results.

If you find this guide useful then feel free to pass it on, share with a friend and/or family member, we would also love to hear from you and get some feedback, as we are constantly updating and improving this guide. Without us continuing to ramble on, tuck in and enjoy. Team Enhance

We have broken this guide into two sections: Beginner An introduction to fitness with basic exercises and progressions
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Intermediate Programmes to improve your fitness and challenge you, with more detailed progressions, some session plans will incorporate exercises to involve a group of friends.

Before commencing any physical activity from within this guide, please consult your GP to ensure you are fit and healthy to take part.

Contents
Exercise Basics Warm up and Cool Down Beginner Programmes 1. 2. 3. 4. Workout I Workout II Muscular Balance 2 Day Full Body Workout

Intermediate Programmes 1. 2. 3. 4. Outdoor Session I Outdoor Session II Indoor Workout Lunch Time Gym Blast

A Little bit Extra 1. 2. 3. 4. 5. The Leg Buster Abs Fantastic Fitness Principles Resistance Programme Template Cardiovascular Programme Template

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Our personal trainers are happy to help you with any of your fitness guide queries, email info@enhancefitnessuk.co.uk follow: @EnhanceFitUK and @SguyMcKenzie on twitter

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Exercise basics
These tips are for general use, as stated before for specific goals and needs, adaptations will be required so consult a professional. Ensure that you stay hydrated throughout your workout, and if you are doing any exercises outside then have warm clothing to put on whilst making your way home. Warm up Take at least 5-10 minutes to warm up to ensure the muscles and joints are warm enough to function optimally and your heart rate is elevated. This can include fast walking to a light jog, marching or running on the spot. Dynamic Stretch 2-5 minutes dynamic stretching, this is to make sure that whichever muscles youll be working are supple and limber, ready for the workout youll be doing. E.G. hip rotations and upper body rotations. Cool Down Do this to return your body back to its normal state, before you were exercising. Take 5-10 minutes to do so, this will reduce your heart rate and breathing to a regular level. Static Stretching Stretch 2-3 times weekly for approx 30 minutes to increase your flexibility. Stretch for 2-5 minutes after your workout cool down and hold each stretch for 15-30 seconds in order to keep your natural flexibility and return the length of your muscles to their previous state. E.G cat stretch stretches your back.
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Fitness Terminology Reps Repetitions: the amount of times you repeat an exercise Sets - The amount of times you do your reps in one go RPE Rate of Perceived Exertion RHR Resting Heart Rate BMI Body Mass Index Cardio Cardiovascular: circulatory system, which comprises the heart carrying nutrients and oxygen around the body. Reference to aerobic exercise that involves increasing your heart rate Secs - Seconds Mins - Minutes

Ensure that you stay hydrated throughout your workout, and if you are doing any exercises outside then have warm clothing to put on..
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Warm up and Cool down

The purpose of the warm up is to get your mind and body prepared for activity. In order to do so you must elevate your resting heart rate above what is normal. Once your heart rate is elevated the blood in your body will begin to flow more rapidly to your muscles, warming your body temperature and aiding you joints and limbs in becoming more supple and limber. When exercising you should work with an RPE (Rate of Perceived Exertion) scale 1-10; 1= sitting down having a cup of tea and 10= working at 100%, struggling to breath, absolutely speechless, heart racing and body pouring with sweat. Warm up: Start off walking and gradually pick it up to a fast walk, then after approx. 2 minutes take up the pace to a light jog, keep speeding up until your breathing rate changes and then maintain this pace, during your warm up you need to be working with an RPE of about 5, so when you feel you have reached here maintain it for a further 2-3 minutes. If after this you still feel a little stiff, cold, or your RPE is below 5, then take up the intensity by increasing pace, doing directional changes e.g. running backwards and sideways for a further 2-3 minutes. Finish the warm up jogging on the spot for 10 seconds and then sprinting on the spot for 10 seconds, alternating for 1 minute. Always warm up for a minimum of 10 minutes before beginning any fitness session.

Cool Down: Cooling down is as important as warming up as this returns your body back to its normal state and close to your RHR. Start off with a light Jog for 5 minutes to elevate the heart rate once again, maintain a pace that brings you to your RPE of 5. Then begin to lower the pace gradually till you are doing a fast walk, slowing down continually until your walking pace becomes a crawl, this should take another 2-3 minutes. At this point you should begin to march on the spot and your heart rate and breathing should be feeling relatively normal, although your body temperature will most likely still be elevated a little more than ordinary. This final part should be a further 2-3 minutes, focusing on calm breathing and relaxation. TIP: warm up difficulty should be adjusted according to age, fitness level and experience

The purpose of the warm up is to get your mind and body prepared for the activity. Cooling down is as important as warming up as this returns your body back to its normal state and close to your RHR.

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Beginner Programmes
These programmes are solely to introduce you to fitness and working out and you should strive to progress onward from here as soon as possible, this is so as to get the maximum benefit from this guide. Only do what you feel physically comfortable and capable of, although we do encourage you to push yourselves, as that is the only way you will successfully achieve your goals. Feel free to adapt these programmes, as you should be learning principles and techniques so you can eventually give yourself a great workout from understanding different exercises and how to put your own combinations together. For the best results, and quicker progression onto the intermediate sessions, incorporate 2 cardio sessions between 10- 20 mins long per week. e.g. walking, cycling, skipping etc.
By the time you have progressed onto the intermediate section of this fitness guide, you should have a clearer idea of what you are able to do, and how to really motivate yourself to achieve a thorough and effective fitness session

Fig 1

Fig 1.2

Fig 1.2: End position of a Press Up

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Fig 1: Start position of a Press Up

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...do what you feel physically capable of...push yourselves... successfully achieve your goals.

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Whilst working through any of the regimes set out in this guide, ensure you have consulted your GP and you are fit and healthy to undertake any exercise.

Workout I
This workout is for the very beginners, to get your body initiated into exercise, all workouts can be made harder by adding more repetitions or sets. The first part you can either do indoors or outside depending on the weather, or how youre feeling. The second part will be within the gym. Warm up Take 10 minutes to ensure your body is warm and prepared for activity; use our warm up as a guideline before you commence any fitness activity Part I This workout should take you approximately 30 minutes. Exercises Body Squats lunges Crunches Half Press Ups March/Jog on the spot Muscles Legs Legs Abs Arms Cardio Reps 10 10 10 10 2 mins Sets 3 3 3 3 2 Rest Time 30 secs 30 secs 30 secs 30 secs 30 secs Part II Exercise Upright Bike Walk/Jog Treadmill Leg Press Pec Dec Seated Row Crunches Muscles Cardio Cardio Legs Chest Back Abs Reps 10 mins 5-10 mins 15 15 15 15 Sets N/A N/A 2 2 2 2 Rest time 30 secs 30 secs 30 secs 30 secs 30 secs 30 secs

As your fitness improves you can start adding exercises to either part of this workout, and also increase the length of time you do the cardio in order to increase your aerobic/anaerobic ability, fat burn and weight loss.

If you find that either your heart rate is not increasing, you are able to do the workout in a much shorter time stated, or you do not find it challenging enough, then you are probably too advanced and fit for this level of programme and should move on to a more difficult fitness session.
There should always be a challenge in any workout that you do, in order to encourage your body to make physical changes and to improve your fitness.

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There should always be a challenge in any workout that you do, in order to encourage your body to make physical changes and to improve your fitness.

Workout II
This workout should be done three times per week with a minimum of one days rest in between. Alongside this fitness programme, aim to do at least one cardio day lasting approx. 25 mins, this can be cycling, swimming, a run or a Bootcamp session. This will get your metabolism fired up, increasing fat burn and weight loss; you will also improve your cardiovascular fitness. These workouts should last between 30 40 minutes depending on how much rest you decide to take between each set of exercises. Keep your rest to a minimum to increase the work load of your muscles. Remember its ok for your muscles to feel slightly fatigued. Always do a 10 minute cardio warm up prior to commencing the session. Equipment needed: Skipping rope and dumbbells Part I Exercise Split Squats Walking Lunges Single Leg Squats Dumbbell Bent over Row Dorsal Raise Press Ups Plank Leg Raises Muscles Legs Legs Legs Mid back Lower Back Chest Abs Abs Reps 10 10 10 10 10 10 45 secs 20 Sets 3 3 3 3 3 3 3 3 Rest Time 1 min 1 min 1 min 1 min 1 min 1 min 30 secs 30 secs Part II Exercise Skipping Dumbbell Squats Dumbbell Lunges Dumbbell Sumo Squat Dumbbell Bent over Row Dorsal Raise Dumbbell Floor Press Reverse Plank Reverse Crunch Skipping Muscles Cardio Legs Legs Legs Mid Back Lower Back Chest Abs Abs Cardio Reps 2 mins 10 10 10 10 10 10 10 10 2 mins Sets 5 3 3 3 3 3 3 3 3 5 Rest Time 1 min 1 min 1 min 1 min 1 min 1 min 1 min 30 secs 30 secs 1 min

If you are unsure for any of the techniques then please consult an Enhance fitness professional.

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...get your metabolism fired up, increasing fat burn and weight loss...

Muscular Balance
As you get fitter, faster and have more weight loss, you want to maintain a good shape and posture, you promote this by encouraging muscular balance, this means working all of your muscle groups equally. This is a philosophy you want to take throughout your fitness and health lifestyle. Equipment needed: Skipping Rope and Dumbbells Cardio Jog Pick a route (minimum 15 minutes distance) and try to beat it with every run, log your progress. Skipping 15 minutes of 1 minute intervals, try and build up to nonstop skipping. Resistance: These exercises can be done indoors or at the gym Legs: Do 3 sets of each exercise. Squats with front raise As you lower yourself raise your arms up in front to work the shoulders. Do 20 times. Goblet Squats - Focuses on the quads (front of the thigh). Do 20 times Backwards Lunges - this will challenge your balance and coordination. Do 20 times Calf Raises - Do this on a slightly elevated surface to really challenge the muscles do 20 times Back: Do 3 sets of each exercise.
Dorsal Raises When you raise up squeeze shoulder blades together to work additional muscles. Lower back and upper back strengthened. Do 20 times
Fig 2: Have someone check your plank position with something straight

Reverse Leg raises Gluteus and lower back focused workout. Do 20 times Bridge - works the gluteus (bum), hamstrings (back of the legs) and lower back. You will also be working your core to hold steady, to make it more difficult lift one leg off the ground do 20 times Chest: Do 3 sets of each exercise Incline Press Ups Find a position comfortable for your wrists and arms, and keep your core fixed. Works upper chest, shoulders and triceps. Do 20 times Floor Dumbbell Flyes when lowering your arms, either stop when you feel a stretch in your chest, or just before your hands touch the floor. Works the chest. Do this 20 times Floor Dumbbell Press maintain arms at a 90 angle and push straight up dumbbells touch at the top, do not allow your elbows to touch the floor until your set is finished. Works the chest and shoulders. Do this 20 times. Fig 2

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Abs: Do 3 sets of each exercise. Plank hold position for as long as possible. Hip Raises hold your stomach in to support your lower back. Do 20 times Bicycles AKA Air Bikes - kick legs out as far as possible to really work your hip flexors and lower abs. do 20 times Side Crunches works your obliques do 20 times Side Plank- keep your hips up off the ground, elbow directly beneath your shoulder. Hold position for as long as possible. Leg Circles circulate your legs inwards 10 times then outwards 10 times. Tip: To make abs exercises harder, lift your upper body 45 off the ground, and whilst doing any of the plank exercises, do it dynamically, e.g. move your hips away from the ground and back into the start position.

Day 1 Legs Do 4 sets of 8-10 repetitions with 1-2 minutes rest in between each set Stiff Leg Dumbbell Deadlift -Keep your back straight and bend at the hip Sumo Squats-Hold the dumbbells in between your legs Transverse Lunges-Remember to drop your weight towards the floor using your bent leg to lower yourself. Single Leg Squats-Use a wall for support if you need to, better if you use your own balance to work your core stability muscles. Back Do 3 Sets of 15 Repetitions, 30 seconds to a minute between each set Wide Grip Bent Over Dumbbell Flyes- Keep your arms in line with your shoulders Dorsal Raises with side twist- To advance this move, lift up your legs at the same time as the top half of your body Dumbbell upright rows- Keep elbows above the weight at all times. Triceps Do 3 Sets of 15 Repetitions, 30 seconds to a minute between each set Triceps Kick Backs- Keep your arm fixed by your side and only move from your elbow. Overhead Triceps Extensions- Bend arm to a 90 angle then straighten, keeping your elbow facing forward Dips- Either do it on a dip machine or on a bench/chair with feet elevated to give more resistance
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2 day Full body Workout

This workout can be coupled with another fitness programme over the course of a week. For all exercises keep your core tight. To do this, imagine a string is attached to your belly button and draw it towards your spine and squeeze muscles. Equipment needed: Dumbbells Preferably use dumbbells that are adjustable in weight, so as to give yourself more of a challenge.

Keep your core tight...belly button... draw it towards your spine...

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Intermediate Sessions
Day 2 Chest Do 4 sets of 10 Repetitions, 1-2minutes rest between each set. Press-ups- Aim to do as many as possible, then go to your knees and fatigue your arms fully Standing Butterfly- With dumbbells stand against a wall, raise arms up straight in front and open out to touch the wall, close in front of your chest. Biceps Do 4 sets of 10 Repetitions, 1-2minutes rest between each set. Bicep Curls- These will help your bicep Peak Inner Bicep Curls These will work your inner arm and forearms, giving you a well-toned upper arm. Hammer Curls- These will help your biceps stay long and visible from your t-shirt, also it will tone your forearms. Abs Do 3 sets of a minimum of 20 repetitions, and then build up in increments of 5. Crunch- 5 to the knees, 5 to the outside of knees (both left and right side) 5 with feet at 90 and 5 with feet up in the air. Leg raises- If you feel it in your lower back, place hands at the base of your spine to give it support Sit Up with Twist- To work your obliques, twist as far as you can to each side when you get to the top. Remember to do all your stretches to make sure you dont wake up stiff as a board the next day. To aid and increase your flexibility, incorporate a stretching session of 20 30 minutes in-between the two workout days. Ensure all muscles are equally stretched.
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The following exercise regimes are for you when you have progressed further with your fitness or you have substantial experience of working out. For this level of activity onwards, it is very important you warm up and stretch properly, you also must maintain correct technique to avoid injury and to make sure that the correct muscle groups are being worked. To check your exercise techniques go to: YouTube Channel Enhance Fitness UK Fig 3

Fig 3: End position of a single arm renegade press up

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Outdoor Session I
Warm Up8 minutes difficulty of the warm up should depend on the temperature of the weather you are in as well as your current health levels. E.g. medium intensity for regular exercisers, and low intensity for beginners. Dynamic stretches 1-2 minutes Shoulder rotations Trunk twists open arm beach ball rotations Hip/waist circles Open/Close the gates Knee Rolls Ankle Rotations Anything personal to your own needs. Main Session- 10 minute Circuit: do 3 times, 1 minute rest at the end of each circuit 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Adapt each circuit to get a little harder each time round according to your fitness level and expertise. Be creative but progressions need to stick to formula. 10-minute free time (if training with a group) This is fun time for you to finish up the session doing whatever you want, e.g. British bulldog, he/it, stuck in the mud, Frisbee, hoping races etc. anything to keep you moving and burning calories. Playtime. Cool down8 minutes do your warm up in reverse Static stretchesDo these stretches to maintain the natural flexibility of your muscles and joints.

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Running to set bases- 4 lengths 10 star jumps sprint to base and back- repeat 4 times non stop Ski bounces- 4 sets of 30 seconds 5-10 seconds rest between each set 2 minutes hams, quads, arms, chest Light run 30 seconds Speak to an Enhance professional today, to ensure you get the best out of Relay race (if training with a group of friends) 3 times to set this programme base and back Squats 4 sets of 10. 5-10 seconds rest between each set Lunges 10 steps forward, then turn around return to beginning Walking Press Ups 3 sets of 10. 5-10 seconds rest between each set Partnered leg raise (if training on your own, leg raises) 4 sets of 10 Crunches 3 sets of 10

Adapt each circuit...Be creative...

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Outdoor Session II
Try to do this workout with a number of people. Warm Up8 minutes difficulty of the warm up should depend on the temperature of the weather you are in as well as your current health levels. E.g. medium intensity for regular exercisers, and low intensity for beginners. Dynamic stretches 1-2 minutes Shoulder rotations Trunk twists open arm beach ball rotations Hip/waist circles Open/Close the gates Knee Rolls Ankle Rotations Anything extra that you specifically need to stretch. Main session - This circuit is to be done twice, feel free and try to adapt exercises to your individual needs, but keep to the formula so there is consistency between all sessions, with slight variations. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Side Squats 10 steps to the left 10 to the right X 2 High knees to opposite elbows 30 seconds X 2 Roundhouse kicks 30 seconds each leg X 3 Crab walks To set base and back X 2 Bunny hops - 10 each way X 4 Single leg hops to set base and back X 2 Sprints 50 metres approx. X 2 2 minute jog Just to get light cardio in there Bear walks - 2 lengths (distance is set by you) Crocodile walks - 1 minute 11. 12. 13. 14. 15. Backward lunges 2 x 20 Mountain Climbers - 1 minute X 2 Reverse crunches - 2 X 20 Dorsal raises 2 X 20 Sprints- 1 forwards, 1 backwards, 2 sideways facing same direction X 2

Adapt each circuit to get a little harder each time round according to your fitness level and expertise. Be creative but progressions need to stick to the formula. 10-minute free time (if training with a group) This is fun time for you to finish up the session doing whatever you want, e.g. British bulldog, tag/it, stuck in the mud, Frisbee, hoping races etc. Anything to keep you moving and burning calories. Playtime. Cool down8 minutes do your warm up in reverse to bring your heart rate and breathing back to its normal state.
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Static stretchesDo these stretches to maintain the natural flexibility of your muscles and joints. 2 minutes hams, quads, arms, chest Tip: If you wish to increase your flexibility, then you may include a 20-minute stretching session after your workout.

Indoor Workout
Having a tough work week? No time for the gym? You have only managed to make one of your fitness classes, and youre dying for a workout. Then the most convenient thing for you to do is to remain in the comfort of your home, and dedicate just 30 minutes to your health and fitness goals with this indoor session. This is a nonstop Half Hour workout, this will require you to be mentally strong and push as hard as you can. Some of us have heard about HIIT (High Intensity Interval Training), and if you have been training with Enhance for a while then you would have had a taste of this, by this point. If you need to take a break, do so, but continue as soon as possible. Timing: 30 seconds of exercise, and 30 seconds of rest in between each exercise. This should give you enough recovery to continue but there should be some slight fatigue, this is ok. This will get your metabolism fired up and thus encourage fat burn. This is a circuit, which you will need to complete twice to have your total session. Reverse Burpees - Abs and Thighs. In and Outs - Thighs and Glutes Ski Bounces - Cardio, Shoulders and Legs Ski Jumps - Thighs, Glutes and Calves Explosive Lunges Cardio, Thighs, Abs, Shoulders and Calves Robot Press Ups Triceps, Shoulders, Chest and Abs Arm Extentions Triceps and Chest Crunches Upper Abs Full Crunch Lower Abs and top of Thighs Flutter Kicks Top of Thighs and Lower Abs Sumo Squats Inner Thighs Back Extentions Upper back and Lower back Side Squat Thrusts Cardio, Abs Star Jumps Cardio, Shoulders and Calves Check out the exercises on our YouTube Channel Enhance to view correct techniques. If you want someone to check that your techniques are correct then our Enhance Trainers are more than willing to help.
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...dedicate just 30 minutes to your health and fitness goals... You need to... be mentally strong and push as hard as you can.

As you get better/fitter and you wish to increase the workout difficulty, reduce your rest period and cut down your session in length e.g. 30 seconds exercise and 15 seconds rest. Or increase the length of the exercise time and keep the rest period the same e.g. 60 seconds exercise and 30 seconds rest.

30 minute Lunch time Gym Blast

If like many you are pressed for time during your lunch break at work, then these 30-minute workouts will burn a load of calories and help you maintain all that hard work youve been putting in to get the results you dream of.

Day 2: X-trainer-15 minutes; intervals. 2 minutes off 1 minute on. Circuit I1 min bike, 100m rower, 10 press-ups, 10 leg raises, 10 squats 1 min x-trainerdo this circuit 3 times, only rest at the end of each circuit. Make it harder by extending the time spent on the cardio Day 3: Circuit II Rower: 100m intervals X 10, 30 seconds rest between each interval Bike: 10 minutes, cover as much distance as possible Bench/Dumbbell Press - 3 X 15: works your chest and triceps (inrease reps with fitness) Seated Rows 3 X 15: works your back and biceps (inrease reps with fitness) Side Plank- Hold as long as possible: works your Abdominals Reverse Crunch 25: works your abdominals

We have provided you with a three-day programme that you can alternate according to your work and lunch schedule.
When performing any of these workouts, aim to do so with no rest in between exercises, if a rest is necessary then keep it to a minimum as you want to get your heart racing as this will involve HIT & HIIT (High Intensity (Interval) Training) for maximum cardio output and calorie burn.

Day 1:
X-trainer- 5 minutes Max speed Bike- 5 minutes Max speed Rower1000M Quickly as possible 20 crunches 20 Leg raises Plank- Hold as long as possible

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...burn a load of calories...to get the results you dream of.

...these workouts...will involve HIT & HIIT (High Intensity (Interval) Training) for maximum cardio output and calorie burn.

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A Little Bit Extra

The following programmes and information are just a few treats to help you on your way. The Leg Buster session is an introduction into intermediate/advanced training sessions and should only be attempted by the seriously brave. Although, throughout this whole guide we have you working your abs to the core (no pun intended), we believe if you have come this far you deserve a dedicated programme that is guaranteed to help you sculpt the body of your dreams. If you feel up to it, introduce it into your new fitness lifestyle from the beginning. Fig 4.1 Fig 4.2

Fig 4.3

Fig 4.1: Single arm Kettlebell clean Fig 4.2 & 4.3: Single arm Kettlebell swing
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The Leg Buster

You have probably been training a little while by now, so you will be very capable of pushing yourself hard. Whether its summertime and you want to show off those sculpted legs or you are paying a visit to the Alps for a winter sports weekend, then you need look no further for the leg shaping, toning, and strengthening programme you need. This regime will really bust up your legs and have you walking away (if thats what you can call it) as though you were right in the middle of an earthquake.
These exercises are guaranteed to have you trembling in your boots, literally.

Equipment needed: Step/Bench 1 minute Explosive Lunges 1 minute Jumping Squats 1 minute Sprint (Treadmill or Outside) 1 minute Duck Walks 1 Minute Step Ups use a step, a bench or any other sturdy elevated surface You will need to stretch after completing this workout, so please do if you want to continue training during the week. For Demonstrations of exercises go to: www.youtube.com/user/ennhance

ONLY to be attempted by experienced fitness participants. Perform this workout just ONCE per week. Perform these exercises in a circuit with no rest between each exercise and then have a 2-minute rest at the end of each circuit. Aim to do 5 circuits, and as the circuits become easier (which wont be for some time) then increase the length of time you do each exercise. This circuit should take approximately 35 minutes.
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...look no further for the leg shaping, toning, and strengthening programme you need.
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Good Luck!

ABS Fantastic
In order to attain that beach body, then you need to have a workout programme specifically to build a strong, ripped mid-section. Something you may not have known is that your core is made up of four muscle groups; obliques, rectus abdominis (your six pack), TVA (internal weight belt) and your erector spinae. You MUST work all afore mentioned muscles in order to achieve the best results and maintain muscular balance. This workout will target all of the muscles stated, ensuring a strong and sculpted core. Fig 5 Equipment needed: Dumbbells, Medicine Ball and a Swiss Ball. To get a thorough Abs workout, choose 8 exercises from the table below. Ensure you pick at least 1 exercise form each group. Do a workout twice weekly. 3 sets of 10 reps to begin with. Some TVA exercises work against time, hold for 30 secs to begin with. Rectus Abdominis Transverse (six pack) Abdominis (TVA) Swiss Ball Crunch Plank Swiss Ball Jackknife Leg Circles Overhead dumbbell Crunch Dead Bug V Sit Up Reverse Crunch Reverse Plank AKA Butt Ups Swiss ball Plank Walking Arm Extentions Swiss Ball Pike Obliques Swiss Ball Oblique Crunch Floor Oblique Crunch Medicine Ball Russian Twist Dumbbell Side Bend Dynamic Side Plank Side Leg Raises Erector Spinae Dorsal Raise Swiss Ball Dorsal Raise Reverse Leg Raise Dorsal raise with rotation Swiss Ball Bridge

Fig 5: Rectus Abdominis

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You MUST work all afore mentioned muscles in order to achieve...a strong and sculpted core.

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Fitness Principles
Breathing Techniques: Take in deep breaths focusing on raising the chest to expand the chest cavity. Inhale until maximum lung capacity is reached and then begin the exhalation process. As you breathe out squeeze your stomach muscles to give a more powerful exhalation. When exercising breathe out on the effort phase to get muscles to forcefully contract Additional aspects:
Sleep- 20-25% of your goal will be achieved by getting enough sleep every night (6-9hours per night) and enough active rest throughout the week. Diet This counts towards as much as 40% to achieving your goals so eat a balanced diet, avoiding hydrogenated fats. Meals should consist of 20% fat, 45% carbohydrates and 35% protein (general practice). Variety - Keep variety in your exercise regime so as to not get mentally and physically bored and disheartened. New stimuli will encourage bodily changes. Motivation Has to come from within. Set yourself small attainable goals, e.g. lose 3kg in a month. Last thing, Reward Yourself if you are working hard and achieving your goals, then you deserve a treat. Give yourself a positive incentive.

Stretching Principles:

Hold each stretch for 30 seconds. If the muscles that you are stretching begin to tremble and shake, ease off as this is the over-stretching zone. Take deep breaths to relax and loosen the muscles and allow for maximum oxygen intake to the blood stream, which will feed the muscles.

Motivation has to come from within Set yourself attainable goals

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Resistance Principles:
When doing any resistance (weights, body or machines) keep your core fixed, imagine theres a string attached to your belly button, and pull it towards your spine and hold in place. This supports your back and therefore supports your arms and legs, which will be doing the majority of the work. Maintain correct posture when doing standing exercises, this is done by keeping your core fixed. Keep joints soft, this means keeping a slight bend in your joints at all times to keep the pressure off of the joints, allowing the muscles to be the load bearers.

Last thing, Reward Yourself...Give yourself a positive incentive.

Resistance Programme Template

Put together your own regime by using exercises that work muscles from each muscle group, e.g. Squats = Quads, Hams and glutes, Dorsal Raise = Erector Spinae and Shoulder Press = Front Deltoids. Aim for muscular balance, consult an Enhance Personal Trainer for advice.

Muscle Groups Muscles Worked Exercise/Machine Reps and Sets

Legs Quadriceps, Hamstrings and Gluteus Maximus Week 1

Improvement of strength in kg
Week 2 Week 3

Back Latissimus Dorsi, Erector Spinae, Rhomboids and Trapezius

Chest Pectoralis Major Teres Minor

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Shoulders & Arms Deltoids, Biceps, Triceps and Forearms

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Cardiovascular Programme Template

Use the template to plan the amount of cardio sessions you will attend and the progression for each activity across four weeks. Plan your stretching sessions, and specific stretches for flexibility maintenance and improvement.

Cardiovascular/Aerobic Activity Amount of sessions attended Walking

Week 1

Time/Distance/Sessions Goals Week 2 Week 3

Week 4

Stretches Write appropriate muscular stretches within the boxes Back -

Running

Chest -

Skipping

Legs -

Fitness Class- Type:

Abs & Arms -

Sport- Type:
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Example Fitness Class -Enhance Bootcamp & Abs class B-camp 2 X Weekly B-camp 3 X Weekly B-camp X 3, B-camp X 3, Abs X 1 Abs X 1
www.enhancefitnessuk.co.uk info@ennhancefitnessuk.co.uk Twitter:@SguyMcKenzie

Abs - Cobra stretch, Back - Cat Stretch

This is just the beginning...

If youve reached this far and completed all programmes then CONGRATULATIONS!! We hope youve enjoyed your journey and youve learned a thing or two about your own fitness, and most of all, that you have achieved a stable fitness base and the results that you deserve. Well be happy to hear from you about your experiences and achievements whilst doing these programmes.
If you are after a more bespoke fitness programme, to help you accomplish more personalised goals then please check our programmes page on the Enhance Fitness UK website. You can email us your enquiry as well on our contact page, and we will be happy to oblige.

Happy Training from Team

Well also welcome you to get involved with our Bootcamps, and our Personal Trainers will be happy to give you a free trial session, drop us an email at info@enhancefitnessuk.co.uk, or tweet us @EnhanceFitUK You can continue to expand your fitness knowledge by visiting www.enhancefitnessuk.co.uk Until the next time, stay positive, stay healthy and get Enhanced! Follow us on Twitter: @EnhanceFitUK & follow our head Personal Trainer @SguyMcKenzie for advice on anything fitness, health and nutrition related. Like us on Facebook to receive updates and join discussions: EnhanceFitUK

Copyright Enhance Fitness UK Ltd 2014

NoPermissiontoreproducein print or electronic form