Professional Documents
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12 Week Home Workout Plan
12 Week Home Workout Plan
12 Week Home Workout Plan
12 WEEK
HOME WORKOUT PLAN
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INTRODUCTION PAGE 3
TRAINING AT HOME PAGE 4
HOME EQUIPMENT PAGE 5-6
RESISTANCE TRAINING PAGE 7
WARMING UP + STRETCHING PAGE 8
TECHNIQUE, TEMPO + BREATHING PAGE 9
MYTHS BUSTED PAGE 10-11
TRACKING PROGRESS PAGE 12
TRACKING PROGRESS SHEETS PAGE 13-16
12 WEEK PROGRAM PAGE 17-18
WHOLE BODY WORKOUTS PAGE 19-66
EXERCISE INDEX PAGE 67-77
Note: This e book is for the general fitness interest only. The information contained
herein should not be taken as medical advice. The information is not intended to
diagnose, treat, cure or prevent any health problem. The information is not intended to
replace the advice of a physician or health professional. Please consult your physician or
a health professional before beginning any diet or exercise program.
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Can’t stand competing for the dumbbells with the New Year newbies? Does the
mere concept of a costly gym membership make your eyes water, or do you
simply begrudge wasting your precious time travelling to and from the gym?
Don’t let these excuses hold you back from achieving your dream body!
Fit Affinity’s Home Workout Guide fits in with your hectic lifestyle, can be
performed in the comfort of your own home, and, most importantly, you won’t
have to step foot in the gym! If you have attempted to exercise at home in the
past, but hit a brick wall, then this program is for you.
E
xpertly designed and easy Whether you’re a beginner
to follow, this 12-week plan embarking on your journey
comprises full body workouts to fitness perfection, or a
that tackle the entire physique. seasoned fitness freak looking
Using a combination of multi-joint for some fresh moves, an
compound exercises that target extensive exercise index
several muscle groups at once, is included to ensure you
alongside muscle specific isolation carry out the specified
movements, you will trigger your movements effectively
body’s maximum fat burning and constructively.
capacity whilst building strength,
stamina and flexibility to sculpt and The first and most critical step
tone your body to perfection! for results, whether at home,
in the garden, or even your
As you advance through the local park, is an approved,
program, the workouts will goal-based program, so grab
intensify in order to challenge you some dumbbells, throw on
as you step up your fitness and something comfortable and
endurance levels. To complement let’s get started!
your strength training, the program
al-so incorporates Low Intensity
Steady State cardio (LISS) to ensure
maximum fat burning results and to
enhance cardiovascular fitness.
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TRAINING
AT HOME
M
aking the choice to train at home means Fit Affinity’s home workout program allows
you can really reap the benefits. The you to experiment in your own space with
sheer versatility of squeezing a workout no worry of feeling judged or observed, and
in when suits you will make all the difference with the fear of being judged or observed,
to your success. No longer will you have to and with the knowledge that you are doing
avoid the gym at the busiest times, or rush something beneficial!
your workout to pick the kids up from school.
Perhaps you find it a real struggle to force
yourself out of the house once you’re home Lastly, and most importantly, we want
you to see results. At Fit Affinity, we want
from work, or you might just simply prefer to to provide you with an exclusive plan to
blare your music and do your own thing! If any enable you to complete an effective, full
of this rings true, the Fit Affinity home workout body workout at home. Is the treadmill
program is for you. all too familiar? Too often, people fail to
reap the benefits from their hard work
because they train the same thing over
Probably the most common misconception and over. Through strength training and
alleged by regular gym goers is that progress fat burning cardio, this 12-week plan is
can only be made in the gym. If you have a specifically devised to tackle your entire
set program, a goal in mind and the right body. The program also becomes more
motivation to succeed, there is no reason why demanding as you progress to ensure you
you won’t see results. are continuously challenging your body in
order to secure optimum results.
Many find the atmosphere of the gym But, we must stress that no one is going
imposing and intimidating. In the past, it may to hand you your dream body. In order to
be that you have dashed to the gym, fancy get 100% re-sults, you need to put in 100%
program in hand, but failed to pluck up the effort. Like most things in life, success can
only be earned.
courage to attempt un-familiar machines,
equipment or movements.
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WE’VE
PROVIDED A
equipment
BELOW
MEDICINE BALL
The medicine ball is a weighted ball used for resistance training to increase muscle strength, power,
metabolic rate and all over toning. You will only need one of these. Make sure that it is an appropriate
weight for you. Alternatively, you could use a dumbbell or a heavy object that is easy to handle.
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CONTINUED..
BENCH
SKIPPING ROPE Any flat, steady and solid
surface, such as a chair, stable
Skipping is one of the easiest and cheapest ways box or a park bench!
of getting your heart rate up. In fact, jumping rope
for 10 minutes is the equivalent of running an eight
minute mile! Skipping engages your ab-dominals,
legs, shoulders and arms, and is better for your STOPWATCH
joints than running.
Any device that you can use to
As above, there isn’t really a replacement for the time yourself without fuss.
trusty skipping rope. If you are really struggling to A sports stopwatch is not crucial
find one, a regular rope would be adequate, or if as most mobile phones have
you’re short on space, you could replace skips with this facility; even a regular wall
star jumps. clock would suffice.
USEFUL EXTRAS
If you are planning to conduct this workout on hard flooring, a yoga mat would be ideal to
support your back and makes things more comfortable. If you haven’t got a yoga mat, a thick
towel, rug or blanket would be sufficient, but be careful that it is not slippery or unsafe.
If you find music a good motivator, headphones are a more considerate option if there are
others in the house. If you are able to do so, blast the music from the speaker! And finally,
make sure you have a bottle of water nearby to stay hydrated throughout.
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RESISTANCE TRAINING IS A
KEY PART OF ANY FITNESS
PROGRAM, AND HAS A
VARIETY OF BENEFITS OTHER
The benefits of
THAN JUST MAKING YOU
LOOK BETTER. HERE ARE SOME Resistance Training
OF THE MANY BENEFITS OF
TRAINING WITH WEIGHTS:
››
body to burn more calories when
not in the gym, greatly facilitating Training also helps prevent
weight loss. injuries in daily activities and
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Warming up,
stretching & cooling down
Warming up before training raises A cold muscle should never
your body temperature, creates be stretched - always warm
blood flow to your muscles and up before performing any kind
lubricates your joints. Warming up of stretch-ing. Warming up the
helps prevent injury and assists you muscle fibers and increasing
in performing better. An effective blood flow will allow the
way to warm up is to do some light muscles to be more elastic and
exercises, such as: responsive to stretching, which
will help prevent strains and
RUNNING ON THE SPOT pulls. Warming up is es-sential in
SHUTTLE RUNS avoiding the stiffness and cramps
BURPEES that can come with
resistance training.
SKIPPING
SQUATS The cool down is another important
part of each workout. It aids in
the prevention of excessive
blood accumulation, which can
Stretching increases the range of motion reduce cardiac output, causing
in joints. The best time to stretch is after lightheadedness and slower
the initial warm up. It is important that recov-ery. An effective cool down
the stretch isn’t too rigorous as that is to complete five to 10 minutes of
can hinder strength and performance. low intensity cardio similar to the
Stretch for no more than 25 seconds warm up.
per muscle group. Another good time to
stretch is between sets. Cooling down will help reduce
soreness and speed up recovery by
sending nutrients to the stressed
muscle areas.
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Oxygen is required to
complete any lifting
TECHNIQUE,
movement so don’t hold your
breath during an exercise. TEMPO & BREATHING
›› Technique
Before performing any exercise, you must learn how to do it correctly.
This will prevent injuries and put the greatest amount of tension on the target
muscle. Swinging and throwing weights around in the wrong manner can wreak
havoc on your joints and muscles, so a correct technique is essential for muscular
gains and physical health.
›› Tempo
When completing an exercise, there are two phases. The concentric (positive)
phase is when you are pushing or pulling the weight or your body away from
the starting position. The eccentric (negative) phase is when you are lowering or
returning the weight or yourself back to the starting position.
The speed at which you execute these phases make up the overall tempo of a
rep. To achieve the correct tempo, the eccentric phase should be slower than the
concentric phase. By going slower on the eccentric phase, you are able to better
control your technique and increase muscle tension. The concentric portion can
be done explosively or at a controlled pace.
›› Breathing
Oxygen is required to complete any lifting movement, so don’t hold your breath
during an exer-cise. Take a deep breath during the returning portion (eccentric
phase) of the rep, and exhale on the lifting portion (concentric). Holding your
breath when weight training can lead to dizziness, light-headedness and even
fainting.
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AN EDUCATION:
MYTHS BUSTED!
‘Toning’ and ‘building’ are just different words to the same end – hypertrophy or muscle growth. Women
generally prefer to use the word tone because they’re afraid of getting big or bulky. Most of the time,
what they mean is that they want to see their muscles. So, most women want to be leaner with more
muscle mass. In reality, most men want the same thing. The typical rep range for muscle growth is eight
to 12 reps with limited rest time. The point is to exert your body and continuously add more weight
during those sets. The longer your muscles are under tension, the better they’ll respond to training.
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4. Women shouldn’t work their upper bodies more
than once a week or they will look like a man.
What? Once per week? Well, for bone health you should definitely train your upper
body. Without it you’ll be fragile. It will also look weird to have a buff lower-body
(which in general, women already have) and sport a tiny upper body. Ever heard
about the hunt for symmetry?
There isn’t something special in the water fountain at the gym – you can get
results at home.
The only thing that will hinder your progress is a lack of direction. Pulling on your gym
gear and performing a couple of star jumps in the garden is not go-ing to achieve
anything. With little or no guidance, not only do you risk injury, but you will find it difficult
to monitor your progress effectively, you will lose sight of your goals and quickly lose
motivation. With a comprehensive pro-gram to follow, there is no need to waste money or
precious time at the gym. Success depends on the guidance you have and the motivation
you muster!
With a
comprehensive
program to follow,
there is no need
to waste money or
precious time
at the gym.
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the importance
of tracking progress
There are no two ways about it, seeing results is motivating. But how should you track
progress? The way progression is monitored depends on your fitness goals. There are
various ways to track your progress.
Body fat testing: This can be done in a number of ways. Body fat calipers are a tool used
to measure skin fold thickness in selected areas of the body, usually the lower abdomen,
bicep, tricep, chest and scapula. This is one of the most common and easiest ways to
measure body fat, however, accuracy can depend on the skill of the tester.
Photographs are a great way to track progress: Take them every one to two weeks
in the same location with the same lighting. I suggest taking the photos on an empty
stomach in the morning. Take front, rear and side relaxed photos. Feel free to send the
photos in to Fit Affinity to show off your transformation!
Tape measure: Similar to photographs, measurements should be taken every one to two
weeks to see how your body is changing, and where you are losing or gaining fat/muscle.
Try being as consistent as possible with how you measure yourself. Take measurements
from the upper arms, waist, neck, thighs and calves. Be sure to write down your
measurements so you can look back in the future.
Undoubtedly one of the best ways to measure progress is the old-fashioned mirror.
In an attempt to make things as easy as possible for you, we’ve provided you with tracking
progress sheets. Tracking your workout is vital. Make a note of the weight you used and the
effort re-quired. Rate the difficulty of the workout from one to 10, with one being a breeze and
10 being seriously intense.
It is also useful to jot down how much of the workout you managed in the allotted time.
Finally, make notes of how you felt in the extra notes section. Do you feel you could do more
next time? Did you feel tired or weak?
The tracking progress sheets are an excellent way to look back and assess your strength at a
particular point in your training. It is also a great method of ensuring you push yourself
in your next workout.
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tracking progress sheets
Whole Body 1 Whole Body 2 Whole Body 3 Whole Body 4
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
1
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
2
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
3
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
4
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
5
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
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tracking progress sheets
Whole Body 9 Whole Body 10 Whole Body 11 Whole Body 12
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
6
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
7
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
8
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
9
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
10
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
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tracking progress sheets
Whole Body 21 Whole Body 22 Whole Body 23 Whole Body 24
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
6
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
Week
Circuits Completed- Circuits Completed- Circuits Completed- Circuits Completed-
7
Additional Notes- Additional Notes- Additional Notes- Additional Notes-
NOTES
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NOTES
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12-WEEK PROGRAM
The 12-week program will include Low Intensity Steady state Cardio (LISS).
LISS is a style of cardiovascular activity that requires you to exercise at 60-70% of
your maximum heart rate. Good forms of LISS cardio include:
INCLINE WALKING
JOGGING
BIKE RIDING
ELLIPTICAL
In the 12-week program you will be given a certain number of calories to burn in
each of your LISS sessions. How you burn them is up to you! You may fit in the LISS
session any time of the day.
1KG: 2.2POUNDS
2KG: 4.4POUNDS
3KG: 6.6POUNDS
4KG: 8.8POUNDS Some workouts
5KG: 11POUNDS will have you repeating both
6KG: 13.2POUNDS circuits not twice, but three times.
If you find yourself completing
The format of each workout the given reps too easily, do a
few more and remember to up the
Warm up
Circuit one repeated for 6 minutes weights next time around. If you
Rest for 30-60 seconds cannot reach the allotted reps,
Circuit two repeated for 6 minutes do not worry, do the best you can
Rest for 30-60 seconds
Circuit one repeated for 6 minutes
and get there next time!
Rest for 30-60 seconds
Circuit two repeated for 6 minutes
Cool down
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12-WEEK PROGRAM
Here is the structure of
the 12-week program
LISS-250 LISS-250
Week 2 Whole Body 1
calories
Whole Body 2 Whole Body 3
calories
Whole Body 4 Rest
LISS-250 LISS-250
Week 3 Whole Body 5
calories
Whole Body 6 Whole Body 7
calories
Whole Body 8 Rest
LISS-300
LISS-300
Week 4 Whole Body 5
calories
Whole Body 6 Whole Body 7 calories Whole Body 8 Rest
Whole Body Whole Body LISS-350 Whole Body LISS-350 Whole Body
Week 7 13 14 calories 15 calories 16
Rest
Whole Body Whole Body LISS-350 Whole Body LISS-350 Whole Body
Week 8 13 14 calories 15 calories 16
Rest
Whole Body LISS-350 Whole Body Whole Body LISS-350 Whole Body
Week 9 17 calories 18 19 calories
Rest
20
Whole Body LISS-400 Whole Body Whole Body LISS-400 Whole Body
Week 10 17 calories 18 19 calories
Rest
20
Whole Body LISS-400 Whole Body Whole Body LISS-400 Whole Body
Week 11 21 calories 22 23 calories
Rest
24
Whole Body LISS-400 Whole Body Whole Body LISS-400 Whole Body
Week 12 21 calories 22 23 calories
Rest
24
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12-WEEK
WHOLE BODY 1
Circuit 1 2 X 6 Minutes
3. sTEP-UPS: 24 REPS (12 EACH LEG) 4. mOUNTAIN CLIMBERS: 40 REPS (20 EACH LEG)
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12-WEEK
WHOLE BODY 1
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 2
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 2
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 3
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 3
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 4
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 4
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 5
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 5
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 6
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 6
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 7
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 7
Circuit 2 2 X 6 Minutes
3.Dumbbell Kick-backs
4. Squat hold on wall: 40 seconds
30 reps, (15 each arm) 1-3kg
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12-WEEK
WHOLE BODY 8
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 8
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 9
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 9
Circuit 2 2 X 6 Minutes
4. Dumbbell Side Raises: 30 reps. 1-3kg 5. Donkey Kick-Backs: 30 reps, (15 each leg)
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12-WEEK
WHOLE BODY 10
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 10
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 11
Circuit 1 2 X 6 Minutes
3. Sit-ups: 15 reps
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12-WEEK
WHOLE BODY 11
Circuit 2 2 X 6 Minutes
3. Standing Jumps onto Bench: 20 reps 4. Dumbbell Front Raises: 20 reps. 2-4kg
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12-WEEK
WHOLE BODY 12
Circuit 1 2 X 6 Minute
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12-WEEK
WHOLE BODY 12
Circuit 2 2 X 6 Minute
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12-WEEK
WHOLE BODY 13
Circuit 1 2 X 6 Minute
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12-WEEK
WHOLE BODY 13
Circuit 2 2 X 6 Minute
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12-WEEK
WHOLE BODY 14
Circuit 1 2 X 6 Minute
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12-WEEK
WHOLE BODY 14
Circuit 2 2 X 6 Minute
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12-WEEK
WHOLE BODY 15
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 15
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 16
Circuit 1 2 X 6 Minute
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12-WEEK
WHOLE BODY 16
Circuit 2 2 X 6 Minute
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12-WEEK
WHOLE BODY 17
Circuit 1 2 X 6 Minute
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12-WEEK
WHOLE BODY 17
Circuit 2 2 X 6 Minute
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12-WEEK
WHOLE BODY 18
Circuit 1 2 X 6 Minute
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12-WEEK
WHOLE BODY 18
Circuit 2 2 X 6 Minute
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12-WEEK
WHOLE BODY 19
Circuit 1 3 X 5 Minutes
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12-WEEK
WHOLE BODY 19
Circuit 2 3 X 5 Minutes
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12-WEEK
WHOLE BODY 20
Circuit 1 2 X 6 Minutes
5. Plank: 30 seconds
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12-WEEK
WHOLE BODY 20
Circuit 2 2 X 6 Minutes
3. Donkey Kick-Backs
40 reps, (20 each leg)
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12-WEEK
WHOLE BODY 21
Circuit 1 2 or 3 X 6 Minutes
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12-WEEK
WHOLE BODY 21
Circuit 2 2 or 3 X 6 Minutes
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12-WEEK
WHOLE BODY 22
Circuit 1 2 X 6 Minutes
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12-WEEK
WHOLE BODY 22
Circuit 2 2 X 6 Minutes
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12-WEEK
WHOLE BODY 23
Circuit 1 3 X 5 Minutes
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12-WEEK
WHOLE BODY 23
Circuit 2 3 X 5 Minutes
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12-WEEK
WHOLE BODY 24
Circuit 1 3 X 6 Minutes
3. Skipping: 40 seconds
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12-WEEK
WHOLE BODY 24
Circuit 2 3 X 6 Minutes
5. Oblique Crunches
40 reps, (20 each side)
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Dumbbell bicep curls
• Stand (torso upright) with a dumbbell in each hand
held at arm’s length. The elbows should be close to
the torso, and the palms of your hands should be
facing your thighs.
• While holding the upper arm stationary, curl the
right weight as you rotate the palms of your hands
until they are facing forward. At this point, continue
contracting the biceps as you breathe out until your
biceps are fully contracted and the dumbbells are at
shoulder level. Hold the con-tracted position for a
second as you squeeze the biceps.
• The main moving muscle should be the forearms,
which should move during this exercise.
Upper arm movement should be minimal.
• Slowly begin to bring the dumbbell back to the
starting position as you breathe in.
• Twist the palms back to the starting position
(facing your thighs) as you come down.
• Repeat the movement with the left hand.
This is one repetition.
• Continue alternating in this manner for the
recommended amount of repetitions.
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Bench dips
• For this exercise you will need to place a bench
behind your back. With the bench perpendicular to
your body, and while looking away from it, hold on to
the bench by its edge with the hands fully extended,
separated at shoulder width.
• The legs will be extended forward.
• To make this exercise harder, you can raise your feet
• As you inhale, slowly lower your body by bending
at the elbows until you lower yourself to the point
where there is an angle slightly smaller than 90
degrees between the upper arm and the forearm.
• Throughout the movement, keep your elbows as
close as possible.
• Forearms should always be pointing down.
• Using your triceps and chest to bring your torso up
again, lift yourself back to the starting position.
• Repeat for the recommended amount of repetitions.
Push-ups
• Lie on the floor face down and place your hands just
wider than shoulder width apart, while hold-ing your
torso up at arm’s length.
• Lower yourself downward until your chest almost
touches the floor as you inhale.
• Breathe out and press your upper body back up to
the starting position while squeezing your chest.
• After a brief pause at the top contracted position,
you can begin to lower yourself downward again for
as many repetitions as needed.
• To make this exercise easier, instead of your feet,
have your knees on the floor.
• This exercise can also be done with hands on a Swiss
or Bosu ball instead of the floor.
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Dumbbell side raises
• Pick up a couple of dumbbells and stand with a
straight torso, and the dumbbells by your side at
arm’s length, with the palms of your hands facing
you. This will be your starting position.
• While maintaining the torso in a stationary position
(no swinging), lift the dumbbells to your side with a
slight bend in the elbow, and your hands
slightly tilted forward as if pouring water into
a glass. Continue to go up until you arms are
parallel to the floor.
• As you execute this movement, exhale
and pause for a second at the top.
• Lower the dumbbells back down slowly
to the starting position as you inhale.
• Repeat for the recommended amount of repetitions.
Commandos
• Start in a plank position, with your forearms
resting on the floor.
• Push your right forearm and place your
right hand on the floor.
• Follow the same pattern with your left arm.
• Slowly return back to the plank position.
• This is one repetition.
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Walking lunges
• Begin standing with your feet shoulder width apart
and your hands on your hips.
• Step forward with one leg, flexing the knees to
drop your hips. Descend until your rear knee nearly
touches the ground. Your posture should remain
upright, and your front knee should stay above the
front foot.
• Drive through the heel of your lead foot, and extend
both knees to raise yourself back up.
• Step forward with your rear foot, repeating the lunge
on the opposite leg.
• When doing weighted lunges, hold a dumbbell in
each hand to your side.
Stationary lunges
• Stand with your torso upright (holding two
dumbbells, if the exercise is weighted, in your hands
by your sides). This will be your starting position.
• Step forward with your right leg approximately two
feet or so from the foot being left stationary behind,
and lower your upper body down while keeping the
torso upright and maintaining balance.
• Inhale as you go down. Make sure you keep
your front shin perpendicular to the ground.
• Using mainly the heel of your foot, push up and
go back to the starting position as you exhale.
• Repeat the movement for the recommended amount
of repetitions and then perform this movement with
the left leg.
Squats
• Stand with your feet shoulder width apart.
You can place your hands behind your head or out
in front of you. This will be your starting position.
• Begin the movement by flexing your knees and hips,
sitting back with your hips.
• If you are able, continue down to full depth
then reverse the motion until you return
to the starting position.
• During the squat, keep your head and chest up,
and push your knees out.
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Standing bench jumps
• Begin with a bench one to two feet in front of you.
Stand with your feet shoulder width apart.
This will be your starting position.
• Perform a short squat in preparation for the jump;
swing your arms behind you.
• Rebound out of this position, extending through
the hips, knees and ankles to jump as high as
possible. Swing your arms forward and up.
• Jump over or onto the bench, landing with the
knees bent, absorbing the impact through the legs.
This is one repetition.
Donkey kick-backs
• Kneel on the floor and bend at the waist,
with your arms extended in front of you
(perpendicular to the torso) in order to get
into a kneeling push-up position; ensure your
arms are spaced at shoulder width.
• Your head should be looking forward, and the
bend of the knees should create a 90 degree angle
between the hamstrings and the calves.
This will be your starting position.
• As you exhale, lift up your right leg until the
hamstrings are in line with the back, while
maintain the 90 degree bend. Throughout this
movement, contract the glutes and hold the
contraction at the top for a second.
• At the end of the movement, the upper leg
should be parallel to the floor, while the calf
should be perpendicular to it.
• Go back to the initial position as you inhale,
and now repeat with the left leg.
• Continue to alternate legs until all of the
recommended repetitions have been performed.
Step-ups
• Stand up straight, facing a bench
(if holding a dumbbell in each hand, make sure
your palms are facing the side of your legs).
• Place the right foot on the elevated platform.
Step on the bench by extending the hip and the
knee of your right leg. Use the heel mainly to lift
the rest of your body up, and place the foot of the
left leg on the platform as well.
• As you execute the force required to come up,
breathe out.
• Step down with the left leg by flexing the hip
and knee of the right leg as you inhale.
• Return to the original standing position by
placing the right foot next to the left foot on
the initial position.
• Repeat with the right leg for the recommended
amount of repetitions, then perform with the left leg.
Knee-ups
• The same as step-ups, except when you extend onto
the bench, raise one knee towards your chest.
• On the next repetition, raise the opposite knee.
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Mountain climbers
• Begin in a push-up position, with your weight
supported by your hands and toes.
• Flexing the knee and hip, bring one leg up until
the knee is approximately under the hip.
This will be your starting position.
• Explosively reverse the positions of your legs,
extending the bent leg until the leg is straight and
supported by the toe, and bring the other foot up
with the hip and knee flexed.
GOBLET SQUATS
• Stand holding a dumbbell with both hands close to
your chest. This will be your starting position.
• Squat down between your legs until
your hamstrings are on your calves.
• Keep your chest and head up, and your
back straight.
• At the bottom position, pause and then reverse the
motion until you return to the starting position.
• This is one repetition.
Sumo squats
• Stand with your feet about 10 inches wider than
shoulder width apart. You can place your hands
behind your head or out in front of you.
This will be your starting position.
• Begin the movement by flexing your knees and hips,
sitting back with your hips.
• Continue down to full depth, pause at the bottom
and then reverse the motion until you return to the
starting position.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.
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Medicine ball squats
• Stand with your feet shoulder width apart, holding
a medicine ball above your head. This will be your
starting position.
• Begin the movement by flexing your knees and hips,
sitting back with your hips.
• If you are able, continue down to full depth,
then reverse the motion until you return to the
starting position.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.
Jumping squats
• Stand with your feet shoulder width apart.
You can place your hands behind your head or out
in front of you. This will be your starting position.
• Begin the movement by flexing your knees
and hips, sitting back with your hips.
• Jump directly upwards into the air.
• Continue down from the jumping position,
then reverse the motion until you return to
the starting position.
• During the squat, keep your head and chest up,
and push your knees out.
• This is one repetition.
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Press-up into burpee
• After completing a press-up, perform one burpee
immediately after.
• This is one repetition.
Skipping
• Hold the ends of a skipping rope in each hand.
• Position the rope behind you on the ground.
Raise your arms up and turn the rope over your
head, bringing it down in front of you.
• When it reaches the ground, jump over it.
• Find a good turning pace that can be maintained.
Different speeds and techniques can be used to
introduce variation.
• Perform this movement for the allotted time period.
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Crunches
• Lie flat on your back with your feet flat on the ground.
• Place your hands lightly on either side of your head.
• While pushing the lower back down into the floor,
begin to roll your shoulders off the floor.
• Continue to push down as hard as you can with your
lower back as you contract your abdominals and exhale.
• Your shoulders should come up off the floor only
about four inches, and your lower back should
remain on the floor.
• At the top of the movement, contract your
abdominals hard and keep the contraction
for a second.
• After the contraction, begin to slowly return
to the starting position as you inhale.
Reverse crunches
• Lie down on the floor with your legs fully extended
and arms
to the side of your torso with the palms
on the floor.
• Your arms should stay here for the duration
of the exercise
• Move your legs up so your thighs are perpendicular
to the floor, and feet are together and parallel
to the floor.
• While inhaling, move your legs towards the torso
as you roll your pelvis backwards and raise your
hips off the floor.
• At the end of this movement, your knees will
be touching your chest
• Hold the contraction for a second and move
your legs back to the starting position.
Air bike
• Lie flat on the floor with your lower back pressed to
the ground. For this exercise, you will need to put
your hands beside your head, however, be careful
not to strain your neck as you perform this motion.
Now, lift your shoulders into the crunch position.
• Bring the knees up to the point where they are
perpendicular to the floor, with your lower legs
parallel to the floor. This will be your starting
position.
• Now, simultaneously, slowly go through a cycle
pedal motion, kicking forward with the right leg and
bringing in the knee of the left leg. Bring your right
elbow close to your left knee by crunching to the side
as you breathe out.
• As you breathe in, go back to the initial position.
• Crunch to the opposite side as you cycle your legs,
and bring your left elbow closer to your right knee
and exhale.
• Continue alternating in this manner until all of the
recommended repetitions have been completed.
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Heel touches
• Lie on the floor with knees bent and feet on the
floor approximately 18 to 24 inches apart. Your arms
should be extended by your side. This will be your
starting position.
• Crunch over your torso forward and up
approximately three to four inches to the right
side, and touch your right heel as you hold the
contraction for a second. Exhale while performing
this movement.
• Now, go back slowly to the starting position as you
inhale.
• Crunch over your torso forward and up
approximately three to four inches to the left side,
and touch your left heel as you hold the contraction
for a second. Exhale while performing this
movement, and then go back to the starting position
as you inhale. Now that both heels have been
touched, one repetition has been completed.
• Continue alternating sides in this manner until all
allotted repetitions are done.
Plank
• Get into a prone position on the floor, supporting
your weight on your toes and your forearms.
• Your arms should be bent and directly below the
shoulder.
• Keep your body straight at all times, and hold this
position as long as possible.
• To increase difficulty, an arm or leg can be raised.
• Perform exercise for the allotted time period.
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Scissor kicks
• To begin, lie down with your back pressed
against the floor.
• Your arms should be fully extended to the sides
with your palms facing down. The arms should be
stationary the entire time.
• With a slight bend at the knees, lift your legs up so
your heels are about six inches off the ground.
This is the starting position.
• Now, lift your left leg up to approximately a 45
degree angle, while your right leg is lowered until the
heel is about two to three inches from the ground.
• Switch movements by raising your right
leg up and lowering your left leg.
• Remember to breathe while
performing this exercise.
• Repeat for the allotted amount of repetitions.
Leg raises
• Lie with your back flat on the floor and
your legs extended in front of you.
• Place your hands either under your glutes
with your palms down or by your sides.
This will be your starting position.
• Keep your legs extended as straight as possible, with
your knees slightly bent but locked, and raise your
legs until they make a 90 degree angle with the floor.
• As you perform this portion of the movement, exhale
and hold the contraction at the top for a second.
• Now, as you inhale, slowly lower your legs back
down to the starting position.
Burpees
• Stand with your feet hip width apart and
your arms down by your sides.
• Lower into a squat position, with your hands
flat on the floor in front of you.
• Kick your legs backwards into a press-up position
and lower your chest to the floor.
• Push your chest back up to the press-up position and
thrust forward so you are back in the squat position.
• Jump up and raise both hands over your head. Stand
with your feet hip width apart and your arms down
by your sides
• This is one repetition.
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Toe taps
• Perform a crunch with your legs aloft in the air.
• Your body and legs should form a 90 degree angle
• Exhale out, crunch your abs and touch your toes.
• This is one repetition.
Oblique crunches
• Lay on your right side with your legs lying on top of
each other.
• Make sure your knees are at approximately a 45
degree angle.
• Place your left hand behind your head
• Begin by moving your left elbow up, as you would
perform a normal crunch, except this time the main
emphasis is on your obliques.
• Crunch as high as you can, hold the contraction for a
second and then slowly drop back down.
• Breathe in during the eccentric (lowering) part of the
exercise and to breathe out during the concentric
(elevation) part of the movement.
• Swap to the other side and complete the allotted
reps given.
• This is one repetition
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