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Sample workout week - Flexibility training

So throughout the week I will be providing sample workouts based on 5 individual fitness goals, they are the following:

Monday - Muscle building

Tuesday - Strength

Wednesday - Fitness

Thursday - Flexibility

Friday - Fat loss

Each workout is a full body workout meaning you can repeat these several times in a week to make sure you get the most of each.

Reps - aka repetitions, the amount of times you perform the same movement

Sets - the amount of reps to group in one go before having a rest

Superset - perform one exercise straight after each other

Time - how long you perform the exercise for

I will provide you a rate of perceived exertion (RPE) - for simplicity this will be from 1 to 10. 1 being far too easy, could do this for days to 10 - I can't pick the weight up!


Hamstrings - 2/3 minutes each leg

Quadriceps - 2/3 minutes each leg

Calves - 2/3 minutes each leg

Glutes - 2/3 minutes each side

Adductors - 2/3 minutes

Chest - 2/3 minutes each arm

Lower back - 2/3 minutes each side

Shoulder - 2/3 minutes each arm

If you have any further questions or suggestions on future articles, please contact and I will make sure to answer them the best I can.

Be your best!

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