Week 1-4:

training

GUIDE

TE WERO.org12 week challenge

sets per exercise and 40 minutes of cardio. Increase the weights and perform fewer repitions (10-12, except for Abs and Calves where the repitition range stays the same). Also, reduce the rest between sets to 30 seconds. Follow this workout for the last three weeks for maximum results; you should not only look dramatically different, but now you will also be in shape.

In this program, you will train with weights three days a week and perform aerobic activity up to three times a week. Sundays are your off days. You may do Day 1 on Monday and Thursdays, Day 2 on Tuesdays and Fridays and Day 3 on Wednesdays and Saturdays.

This program is designed to be performed at home but can also use it at your gym if you like to be in a group atmosphere.

"Weights 3 days a week"

with detailed instructions on form. But even if you're an avid exerciser, following this plan for a few weeks can add variety to your current program, which can help you bust a plateau and continue seeing results.

You don't have to start on any particular day or week. The Pumanawa Workout Plan and the Mana Motuhake Workout Plan is designed to begin (Day 1) on a Monday, only so that you do less exercise (no extra cardio) on Saturday and Sunday. However, you can start Day 1 on any day of the week. Or if you'd rather, you can begin in the middle of a week, starting on a Tuesday with Day 3, for example. As long as you do the videos in order, you don't need to worry about what days you do them on.

Overall, this program will make sure you're targeting each of your major muscle groups in new ways. By doing a different workout each day, you'll have more fun and be more likely to stick with it!

Kia kaha!

Introduction to Your Challenge: Week 1-4

The first four weeks of your wellbeing journey begins with getting your heart beating and your blood pumping. Our focus for this phase is to reboot our cardiovascular health to ensure the vital materials which help our bodies function and our bodies are better able to remove waste products that we do not need. A vital heart is the fundamental building block of the ChumpChange Fitness system. To get heart-healthy benefits, you need to get your heart rate up, there are dozens of cardio activities you can do to help your heart.

Whether it is a structured exercise program or just part of your daily routine, all physical activity adds up. It’s easy to follow these exercise programs at home or during your work lunch break to increase the amount of physical activity in your life.

Our 6-day Hauora Workout Plans can help you get results! Each workout can be tailored to your own fitness level, and you also get to pick aerobic activities that you enjoy. If you are a novice or can only do two workouts a week, the Pumanawa workout plan is suited to you in order to burn fat fast.

How it works

· Do one workout every other day:

Each routine will only take you 15 minutes or less to complete once. For most of the workouts, you'll need a swiss ball, dumbbells and barbells. If you want to work harder or increase the intensity, use a heavier weight and/or repeat the routine one or two more times.

· Do at least three 20-minute cardio sessions per week:

You pick the activity and intensity and anything goes! You can walk, bike, jog, jump rope, swim, do a fitness class or video—anything that gets your heart pumping! The more variety, the better! If you're new to exercise, aim for 30 minutes (or as close to that as you can manage, gradually increasing over time). If you've been at it a while, go longer—up to 60 minutes per session.

· Follow the workouts provided for 4 weeks:

Four weeks of daily exercise is no small feat! This a great introduction to exercise if you're just starting out, since the videos make strength training easy

It only counts as cardio when you elevate your rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute. Check your pulse during any activity which to count as cardio must be at least 10 minutes per session to count. Shoot for a minimu of 10-20 minutes per session, building up to a full hour over time. And remember, time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio!

"It's only cardio if..."

HAUORA TRAINING PLAN

IT'S TIME TO work it...

Week 1-4

For the first four weeks, follow the routine exactly as it is laid out. If you have never worked out before, it will take your body approximately four to six weeks to get used to the movements and recruit muscle fibers. It will also give your cardiovascular system a chance to get used to this type of training. By the end of the four weeks, you should have lost a significant amount of weight and should begin seeing more muscle tone and definition in your body. You will do minimum 20 minutes of cardio (biking,

Week 5-8

After week four, to avoid plateaus, add one more set to all of the exercises. You will now be performing three sets instead of two. Increase the weights and perform fewer repetitions (13-15, except for Abs and Calves where the repition range stays the same). Also, increase your aerobic activity to 30 minutes. Follow this workout for the next four weeks.

Week 9-12

After week eight, you are ready to go up to four

current fitness level and goals.

Notes on PushupsDepending on your body weight, you will find this exercise difficult to do in the traditional way. If this is the case, then start by performing them standing against the wall (stand 1.5-2 ft. in front of the wall, extend your arms and perform the exercise). In this position you will not be lifting your full bodyweight. As you become stronger, you may perform push-ups against the floor "from your knees." Once you master that position, you will be able to perform the traditional push -up.

Notes on RepetitionsYou will note that the repitition ranges are higher than what we normally recommend, which means using lighter weights. The reasons for this are the following:· To start getting the joints and the muscles accustomed to weight training exercise while preventing injuries.· To start creating neural pathways (links) between the brain and the muscles so that you start gaining better control and feel of the muscles in your body.

Build Your Own ProgramYou may wish to consult your personal trainer to help put together a tailored plan for you. If you do not wish to use any Chumpchange workout plans, then use the workout chart planner template to record your routine.

Last year Chumpchange raised $12,000 for the New Zealand Breast Cancer Foundation. This year we aim to surpass last years fundraising target with all monies going to the New Zealand Child Cancer Foundation. Make sure you get a copy of the Chumpchange fundraising guide so your whanau and friends can sponsor your journey to wellness.

HELP COMBAT CANCER

week 1-4:

HAUORA

WORKOUT

ROUTINES

TE WERO.org12 week challenge

HAUORA WORKOUT SCHEDULE

Your Chumpchange workouts will require effort, discipline and mental endurance. It is important that you make the necessary mental shift to accept your new lifestyle which prioritises one hour a day for physical activity or a minimum of four hours a week if you are a beginner.

You will complete a minimum of three weight trainings (30 mins each) and three cardio sessions (30 mins each) if you are completing the whole program. If you do not believe your schedule will allow for working out every morning or evening, six times a week - then you must follow your nutrition plan religiously.

For beginner level chumpies, we suggest a minimum of two weight trainings and two cardio sessions a week. Beginners are encouraged to follow the Pumanawa circuit program for maximum results.

Here is how your training schedule will be structured according to your fitness level:

DAY 1: CHEST AND BICEPS (plus optional 30 min cardio)DAY 2: 30-40 MINS CARDIODAY 3: BACK AND TRICEPS (plus optional 30 min cardio)DAY 4: 30-40 MINS CARDIODAY 5: LEGS (plus optional 30 min cardio)DAY 6: 30-40 MINS CARDIO

(OPTIONAL SWISS BALL ROUTINE INTERCHANGEABLE WITH ANY CARDIO WORKOUT - SEE PUMANAWA DOWNLOAD)

INSTRUCTIONS...stick to the basics

Make sure that you stretch before and after each workout. You will find a stretching guide at the end of each Workout Plan.

Use modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed period, peforming the second exercise, resting the prescribed rest period and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets, and then continue with the next modified compound superset. You will finish each weights session with up to 30 minutes of cardio depending on your

DAY 1: CHEST AND BICEPSEXERCISE REPS SETS REST (seconds)Superset#1 Dumbbell Med. Grip Press 10-12 2 30

Dumbbell Chest Flies 10-12 2 30

Superset#2 Barbell Wide Grip Chest Press 10-12 2 30

Dumbbell Bicep Curl 10-12 2 30

Superset#3 Dumbbell Bicep Concentration Curls 10-12 2 30

Cross Body Hammer Curl 10-12 2 30

Superset#4 (Add optional exercises) 10-12 2 30

10-12 2 30

Workout Chart: Week 1-4

DAY 3: BACK AND TRICEPSEXERCISE REPS SETS REST (seconds)Superset#1 Barbell Reverse Grip Row (Close) 10-12 2 30

Two Arm Tricep Extensions 10-12 2 30

Superset#2 Barbell Wide Grip Row 10-12 2 30

Bent Over Dumbbell Tricep Extensions 10-12 2 30

Superset#3 Bent Over Lateral Raises 10-12 2 30

Skull Crushers 10-12 2 30

Superset#4 [option to add additional exercise)

[option to add additional exercise)

Workout Chart: Week 1-4

DAY 5: LEGS AND SHOULDERSEXERCISE REPS SETS REST (seconds)Superset#1 Dumbbell Shoulder Press 10-12 2 30

Dumbbell Squats 10-12 2 30

Superset#2 Dumbbell Front Shoulder Raises 10-12 2 30

Dumbbell Lunges 10-12 2 30

Superset#3 Dumbbell Lateral Raises 10-12 2 30

Dumbbell Plie Squats 10-12 2 30

Superset#4 Calf Raises 10-12 2 30

Calf Raises (Swiss Ball) 10-12 2 30

SWISS BALL EXERCISES

Crunches, Heel Touches, Push Ups 10-12 2 30

Side Plank, Hyperextensions, Superwoman 10-12 2 30

Workout Chart: Week 1-4

SWISS BALL Push Ups, Heel Touches, Diamond Push Ups 10-12 2 30

But Ups, Hyperextensions, Superwoman 10-12 2 30

ABS Ball Crunch, Push Up Side Plank 10-12 2 30

Hyperextensions, One Arm Superwoman 10-12 2 30

DAY 2, 4 & 6: CARDIOEXERCISE PAGE# REPS SETS REST (seconds)Superset#1 Crunches 20-30 3 90

Alternate Heel Touches 20-30 3 90

20 minutes of fast walking, stationary bike, or any other type of aerobic activitiy that you like. Don't be concerned at this stage with reaching a target heart rate; just concentrate on performing the activity at a comfortable but steady pace.

Aerobic Activity

BARBELL MEDIUM GRIP CHEST PRESS DUMBBELL CHEST FLIES

BARBELL WIDE GRIP CHEST PRESS DUMBBELL BICEP CURL (HALF BODY)

DUMBBELL BICEP ISOLATION CURL DUMBBELL CROSS BODY HAMMER CURL

CHEST AND BICEPS Week 1-4Instructions: Complete 4 supersets of 12-15 repititions with medium weights. 30 sec rest between each su-perset. Do up to 20 mins cardio for more advanced chumpies.

PUSH UP SIDEPLANK

HYPEREXTENSIONS ON BALL PLANKS

PUSH UP ON BALL

CRUNCHES ALTERNATE HEEL TOUCHES

CHEST AND BICEPS Week 1-4Instructions: Complete 4 supersets of 12-15 repititions with medium weights. 30 sec rest between each su-perset. Do up to 20 mins cardio for more advanced chumpies.

BARBELL REVERSE GRIP ROW (CLOSE) TWO ARM TRICEP EXTENSIONS

BARBELL WIDE GRIP ROW BENT OVER DUMBBELL TRICEP EXTENSIONS

BENT OVER LATERAL RAISES BARBELL SKULL CRUSHERS

BACK AND TRICEPS Week 1-4Instructions: Complete 3 supersets of 10-12 repititions with heavy weights. 30 sec rest between each super-set. Finish with up to 20 mins cardio for more advanced chumpies.

ONE ARM SUPERWOMAN

DIAMOND PUSH UPS

CLOSE ARM PUSH UP HEEL TOUCHES

BACK AND TRICEPS Week 1-4Instructions: Complete 3 supersets of 10-12 repititions. 30 sec rest between each superset. Finish with up to 20 mins cardio for more advanced chumpies.

HYPEREXTENSIONS

BUTT UP PLANKS

DUMBBELL SHOULDER PRESS DUMBBELL SQUATS

DUMBBELL FRONT SHOULDER RAISES DUMBBELL LUNGES

DUMBELL LATERAL RAISES DUMBBELL PLIE SQUATS

LEGS AND SHOULDERS Week 1-4Instructions: Complete 2 supersets of 8-12 repititions with light-medium weights. 30 sec rest between each superset. Finish with up to 20 mins cardio for more advanced chumpies.

LEGS AND SHOULDERS Week 1-4

PUSH UP SIDEPLANK

HYPEREXTENSIONS ON BALL SUPERWOMAN ONE ARM ON BALL

CRUNCHES

Instructions: Complete 2 supersets of 8-12 repititions. 30 sec rest between each superset. Finish with up to 20 mins cardio for more advanced chumpies.

STANDING CALF RAISES

DUMBBELL SITTING CALF RAISES

/Ball Crunches 4. Seated Calfl Raises/Jack Knife Sit Up 5. Seated Calf Raises (one leg)/Butt Ups.

SUPERSET 1 SUPERSET 1 SUPERSET 2 SUPERSET 2 SUPERSET 3

DAY ONE AND FOUR: LEGS & ABS1.Plie Squats/Alternate Heel Touches 2. Squat/Bicycle Kicks 3. Lunges/

SUPERSET 3 SUPERSET 4 SUPERSET 4 SUPERSET 5 SUPERSET 5

PUMANAWA CIRCUIT WORKOUTYou will alternate these workouts with dedicated cardio days - choose any form of cardio that you enjoy like biking, walking, swimming, running. You can do this at home or in a gym.

DAY TWO AND FIVE:: FULL BODY1. Press Ups/Bent Over Lateral Raises 2. Shoulder Raises/Bicep Curls 3.Tricep Extensions/

4. Plie Squats 5. Squats 6. Lunges 7. Ball Crunches 8. Bicycle Kicks.

DAY THREE AND SIX: ARMS & BACK1. Shoulder Press/Bicep Curls 2. Bent Over Lateral Raises/Bent Over Row 3. Front Shoulder Raise/

Cross Body Hammer Curl 4. Push Up (Wide)/Bent Over Row (Palms Out) 5. Push Up (Close)/Tricep Extension.

SUPERSET 1 SUPERSET 1 SUPERSET 2 SUPERSET 2 SUPERSET 3

EXERCISE 3 EXERCISE 4 EXERCISE 5 EXERCISE 6 EXERCISE 7

SUPERSET 1 SUPERSET 1 SUPERSET 2 ESUPERSET 2 SUPERSET 3

SUPERSET 3 SUPERSET 4 SUPERSET 4 SUPERSET 5 SUPERSET 6

DUMBBELL ONE-ARM PRESS

DUMBBELL BENT OVER UPRIGHT ROW DUMBBELL TWO ARM PRESS

FRONT DUMBBELL RAISE DUMBBELL SHRUGS

DUMBBELL STANDING UPRIGHT ROW

STRETCHING GUIDE