Sample workout week - Fat loss

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.

FAT LOSS:

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!