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!
NOTE - CIRCUIT BASED EXERCISE (Do each exercise for 30 seconds, minimal rest between) - Repeat all 4 times.
A, B, C, D, E, F, G, H, I, J, REST, A, B, C, D, E, F, G, H, I, J, REST, A, B, C, D, E, F, G, H, I, J, REST, A, B, C, D, E, F, G, H, I, J, REST.
A - Clean and press - 30 seconds
B - Jog on spot - 30 seconds
C - Lunge - 30 seconds
D - Body squat - 30 seconds
E - Incline press up - 30 seconds
F - Steps - 30 seconds
G - Bent over row - 30 seconds
H - Bicep curls - 30 seconds
I - Ropes - 30 seconds - TOP LEFT
J - Side ropes - 30 seconds - BOTTOM RIGHT
If you have any further questions or suggestions on future articles, please contact Adamcooley@acptfit.co.uk and I will make sure to answer them the best I can.
Be your best!