|
Introduction:
Welcome to Gyms.co.nz
fitness programmes. We hope you find the
6
week training programme range useful in assisting you in achieving
your health and fitness goals. If you have any questions about any
of the details in any of our programmes then please contact us
at
info@gyms.co.nz
Please
Read:
All Gyms.co.nz exercise
programmes are to be used as a guideline only and it is recommended
that any training should not be commenced without first receiving
the correct instruction from a qualified professional.
Gyms.co.nz
also recommends that you seek a medical clearance from your doctor
prior to undertaking your fitness programme.
All of Gyms.co.nz training
programmes are utilised completely at your own risk. You should
discontinue training immediately if you feel faint, dizzy or
experience pain during your workout. If you are not
accustomed
to the volume or intensity of any of the Gyms.co.nz
programmes you should look to work up to the required training
levels over a number of weeks. When using heavy weights or training
to fatigue you should always exercise with a ‘spotter’. A ‘Spotter’
is someone who can assist with the weight you should you require it
during the latter repetitions
of a set.
Programme Explained:
The Tone & Trim 6 Week starter programme is designed for those at a
beginners level. The programme will assist you in trimming
that excess fat throughout your body as well as toning up your
muscles in the process.
Tone & Trim is a 3 day per week training plan involving a
combination of cardio and weight training exercises.
|
Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
|
1 |
B |
|
A |
|
B |
|
|
|
2 |
B |
|
A |
|
B |
|
|
|
3 |
B |
|
A |
|
B |
|
|
|
4 |
B |
|
A |
|
B |
|
|
|
5 |
B |
|
A |
|
B |
|
|
|
6 |
B |
|
A |
|
B |
|
|
Programme A: Cardio
Split
Warm Up
Easy
cycle 5 minutes
Session
|
Exercise |
Time |
Intensity |
Rest |
| Cycle |
10 minutes |
Moderate |
n/a |
| Treadmill (walking
or jogging) |
10 minutes |
Moderate |
n/a |
| Cross Trainer |
10 minutes |
Steady |
n/a |
Warm Down
Easy cycle
5 minutes
Stretch major muscle groups
Programme B: Weights Circuit
& Cardio
Warm Up
Rowing machine
easy 5 minutes
| Exercise |
Weight |
Reps |
Rest |
Tempo |
| Chest Press |
50% (of 1 rep. maximum) |
15 |
30-45 seconds |
2:1 |
| Pec Deck |
50% |
15 |
30-45 seconds |
2:1 |
| Lat Pulldown |
50% |
15 |
30-45 seconds |
2:1 |
| Supermans |
50% |
15 |
30-45 seconds |
2:1 |
| Triceps Extension |
50% |
15 |
30-45 seconds |
2:1 |
| Dumbbell Squats |
50% |
15 |
30-45 seconds |
2:1 |
| Calf Raises |
50% |
15 |
30-45 seconds |
2:1 |
| Swiss Ball Crunches |
50% |
15 |
30-45 seconds |
2:1 |
| Oblique Crunches (Floor) |
50% |
15 |
30-45 seconds |
2:1 |
|
Exercise |
Time |
Intensity |
Rest |
| Cycle / Cross
Trainer |
5 minutes |
easy |
n/a |
| |
5 minutes |
steady |
n/a |
| |
5 minutes |
easy |
n/a |
| |
5 minutes |
steady |
n/a |
| |
5 minutes |
easy |
n/a |
| Total |
25 minutes |
|
|
Warm Down
Stretch major muscle groups. |
