shape up for summer 6 week training plan · 6 week training plan welcome to the lifestyle fitness 6...

Shape Up For Summer

6 WEEK TRAINING PLAN

Welcome to the Lifestyle Fitness 6 week Shape Up for Summer programme. This training programme will help you on your journey to a fitter, healthier new you ready for the summer sun. This training plan is intended for men but there is no reason why women could not carry it out.

Although we want you to enjoy your next 6 weeks of exercise it is not a very long period of time so this training programme is intense and requires a lot of hard work and dedication from you if you want to get closer to achieving your goals. Results are not guaranteed.

It must be stressed that you do not participate in exercise or this training programme until you have consulted and been cleared by your physician and completed our induction process. Diagrams are not provided. If you are unsure about any of the exercises or phrases used in this training programme you must speak to one of our instructors. A full glossary of terms can be found in this document.

This training programme has been created for Leicester City Council’s Lifestyle Fitness and must not be sold or recreated for any purpose unless permission is granted by Leicester City Council. This training programme is for use in Leicester City Council’s Lifestyle Fitness Leisure Centres only.

Participation in this training programme and its containing programmes is done so entirely at your own risk. Leicester City Council will not be held responsible for any injury or medical condition incurred or worsened.

© Leicester City Council 2014

Shape Up For Summer

GLOSSARY OF TERMS

Rate of Perceived Exertion. This is commonly used to determined how intensely you are working. The scale referred to in this training programme is the 1-10 scale. 1 representing low exertion and 10 representing very, very hard or maximum exertion. Familiarise yourself with the scale below as it is referred to throughout this training plan.

© Leicester City Council 2014

RPE

Rest Very Light Light Fairly Light SomewhatHard

Hard Very Hard Very Very Hard

Extremely Hard

Maximum

1 2 3 4 5 6 7 8 9 10

Every workout should start with a warm up. It should consist of a gentile set of exercises aiming to gradually warm the muscles and raise the heart rate in preparation for the workout ahead.

WARM UP

This is the core of your training session. During this time your heart rate and exertion levels will be raised. Focus on listening to your body, keep technique and form controlled and breathing patterns constant throughout.

MAIN WORKOUT

REPS s short for repetitions. It is the amount of times you should perform your exercise.

REPS

Sets refers to the cumulative of repetitions performed. They are usually separated by a rest period.

SETS

The cool down is performed at the end of your session. This may consist of an integrated cool down on your last piece of cardio and/or stretches. It is vital that you give the cool down your full attention as it may help you to avoid injury.

COOL DOWN

Time is either referred to as a full programme duration as an approximate, usually found in the top right of the programme card. Or it is referred to within the actual programme to distinguish how long the exercise/activity or part of an exercise/activity should be carried out for. These times are ideals and should be used as a goal.

TIME

Shape Up For Summer6 WEEK SCHEDULE - MALE

WEEK 1Day 1

Programme = Resistance 1Congratulations! You have taken the first step into your Shape Up For Summer journey and a fitter and healthier lifestyle. This session is based on weights with a fully body circuit. This will help prepare your body and mind for the weeks ahead.

Day 2

Activity - 30 minute Swim (optional)

To start with this is optional but is ideal for recovery after your weights session yesterday. Even if it's a gentile swim it will help keep your muscles moving and set the way for good routine.

Day 3

Programme = Cardio 1It's time to hit some cardio and the best way right now is intervals to help increase your metabolic rate.

Day 5

Activity - Class (optional)Have a look at your centres timetable. You want something that is going to increase your heart rate but not overly strenuous. Try Zumba or Pilates for example.

Day 4

Rest DayThese are SO important! Your body needs time to rest and recover. Always find time to plan these into your training schedule. They are great for a little nutritional planning. Your protein requirements are slightly elevated when you are training regularly so try to increase your intake. Great sources of protein include eggs, meat, fish, dairy products, nuts and lentils.

Day 6

Programme = Resistance 2You're fresh and recovered so let's hit this second weights session hard!

Day 7

Rest DayExcellent work! Your first week is complete! Well done! Next week we work on your muscle tone and definition ready for the beach.

Day 1

Programme = Resistance 3We are kicking off week 2 with free weights. Using free weights improves the amount of muscles your recruit. Remember to speak with one of the instructors if you are unsure about anything.

Day 2

Activity - Class (optional)

For an extra lower body blast try this optional Spin class, get your thighs pumping!

Day 3

Programme = Cardio 2Staying with intervals but try to increase the speed for more of a challenge!

Day 4

Rest DayStart looking at the types of foods you eat. Lean cut meats are lower in saturated fats. Reduce your intake of refined sugar found in cakes and biscuits.

Day 5

Programme = Resistance 4It's time for your second weights session of the week, let's focus on great controlled technique with all todays lifts!

Day 6

Activity - Brisk walk or jog (optional)If you didn't take up one of the optional workout days last week try and do one this week. Gentle exercise is a great way to help reduce muscle soreness as circulation is increased.

Day 7

Rest DayTry to change some of your usual snacks to more healthier ones like cereal bars, natural yoghurt, nuts, seeds, vegetable sticks.


WEEK 2

Day 1

Programme = Resistance 3Repeat the same as last week but now its time to really concentrate on improving your technique. Can you go heavier?

Day 2

Activity - 30 minute Swim (optional)

After the increased intensity workout you had yesterday a gentile swim will be great for recovering those sore muscles.

Day 3

Programme = Cardio 2In today's cardio session make sure you get the intensity right, don't go too easy.

Day 4

Rest DayHydration – Hydration – Hydration!People don't realise the importance of hydrating your body. It will boost your recovery! You should be aiming to increase your fluid intake more on your workout days, 2-3 litres!

Day 5

Programme = Resistance 4This is your last full body weights session. Next week we start splitting up the muscles groups. Make this one count.

Day 6

Activity - Class (optional)Keep yourself motivated by utilising group workouts and make the most of all the facilities we have on offer for you!

Day 7

Rest DayDOMS - Delayed Onset Muscle Soreness. It's perfectly natural and means you are doing something right. The muscles need to be 'damaged' to encourage them to repair and grow.


WEEK 3

Day 1

Programme = Resistance 5Wow, week 4! You have done great! This is when we start “splitting” your muscle groups for your resistance programmes. Today we begin with your “Push” muscle groups.

Day 3

Programme = Cardio 3

Staying with intervals for your cardio but increasing the intensity. Remember to increase your water intake on workout days.

Day 2

Activity - Class (optional)How about a Pump Class or Body Conditioning Class to bring out those results and test your muscular endurance?

Day 4

Rest DayLook back on your nutrition, recap and see where further changes can be made. Remember little changes often will help you keep in a good routine rather than lots all at once. Make sure your staying hydrated.

Day 5

Programme = Resistance 6Now we focus on the “Pull” muscles and throw in some legs and core as well.

Day 6

Activity - Class (optional)Its been a tough week…you up for a challenge to really finish off this great week? How about a Spin class?

Day 7

Rest DayFour weeks are now complete! Well done! Only two more to go!


WEEK 4

Day 1

Programme = Resistance 5Same as last week but can you go heavier and still keep your excellent technique?

Day 2

Activity - 30 Minute Swim (optional)

If you're feeling a little sore today try getting in the pool for a recovery swim.

Day 3

Programme = Cardio 4Incline is the name of today's cardio and hills is the game! Get powering!

Day 4

Rest DayRest, refuel, and hydrate!

Day 5

Programme = Resistance 6Back onto pulling power today. Can you go heavier?

Day 6

Activity - Class (optional)Have you braved the option class task yet? Why not try and squeeze it in today and boost your calorie burn.

Day 7

Rest DayCan you believe it? You have only one more week to go! All you hard work will soon pay off. Revisit some nutritional aspects and see if there are any more changes you can make. If you're unsure, speak to one of our fitness instructors.


WEEK 5

Day 1

Programme = Resistance 5You have arrived at you final week. Go hard!

Day 3

Programme = Cardio 4

Try pushing your speed up for every high intensity interval.

Day 2

Activity - Class (optional)Try an optional class today like Pump Max to help tone up and define every area of your body!

Day 4

Rest DayYou are nearing the end of your 6 weeks now. Reflect back on your progress so far and keep in mind all these great new habits you have picked up.

Day 5

Activity - 30 minute SwimBack in to pool for a recovery swim. Active rest days are just as important as active days.

Day 6

Programme - Resistance 6Let's finish off your amazing 6 weeks of hard work with a high quality weights session.

Day 7

Rest DayCongratulations! You did it. 6 weeks of hard work now you're ready for the beach! Remember, all that hard work doesn't have to stop there, speak to an instructor about advancing to the next level, after your holiday of course!


WEEK 6

CARDIO ONE

DisclaimerProgramme Information

Duration: 50 minutes (approx)

Average Exertion: RPE 7

Do not attempt this programme unless you have been shown how to perform the exercises correctly. If you are unsure please speak with a member of staff.

Results are not guaranteed and are dependant on many factors.

You partake in this programme at your own risk.

Shape Up For Summer - MALE

WARM UP

Machine Treadmill Time 5 minutes

Exercise Brisk walk RPE 5

Notes Gradually increase the intensity over the 5 minute workout

MAIN WORKOUT

Speed Walk or Jog

Interval Time 2 minutes

RPE 6

Notes Choose a moderate pace for this interval

Speed Jog or Run

Interval Time 1 minute

RPE 8

Notes Increase the pace for this minute

TreadmillIntervals: Brisk walk-Jog OR Jog-Run

Total Time: 15 minutesIncline: 1.0

Repeat the following 5 times alternating between the two

Speed Moderate effort


RPE 6

Notes Keep a moderate pace for this interval

Speed Vigorous effort

Interval Time 30 seconds

RPE 8


RowerIntervals

Total Time: 9 minutes




RPE 7




RPE 8


Cross TrainerIntervals

Total Time: 16 minutes + cool down


COOL DOWN

Ensure you complete the programmed cool down on your last machine then proceed to stretches.Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It is vital that you give the cool down your full attention as it may help you to avoid injury.

Ensure a sufficent cool down and stretcheds have taken place after excersie. Ensure all resistance / free weight exercises are performed in a controlled mannor. Use full range of motion on all weights exercises to ensure a quality workout, but remeber not to lock your joints. Maintain a good breathing pattern on all equioment thoughout your workout.

CARDIO TWO








WARM UP

Machine Bike Time 5 minutes

Exercise Moderate pace RPE 5


MAIN WORKOUT

Speed Moderate RPM


RPE 6

Notes Choose a moderate pace and level

Speed Vigorous RPM


RPE 8

Notes Increase the pace and level

BikeIntervals



Speed / Incline Walk or Jog / Incline flat


RPE 6

Notes Moderate pace for this interval

Speed / Incline Walk or Jog / Incline increased


RPE 8

Notes Increase the pace and incline (2-3%)




COOL DOWN





RPE 6




RPE 8


RowerIntervals



CARDIO THREE








WARM UP




MAIN WORKOUT

Speed Moderate


RPE 6

Notes Moderate pace and level for this interval

Speed Vigorous


RPE 8


BikeIntervals

Total Time: 20 minutesProgramme: Manual



RPE 7

Notes Keep a moderate pace throughout. The incline will change itself

TreadmillConstant: Brisk walk OR Jog

Total Time: 20 minutesProgramme: Hills

COOL DOWN





RPE 7




RPE 8


Cross TrainerIntervals



CARDIO FOUR








WARM UP




MAIN WORKOUT



RPE 6

Notes Keep a moderate pace and level



RPE 8


Cross Trainer (with arms)Intervals



COOL DOWN





RPE 6




RPE 8

Notes Increase the pace with long power strokes

RowerIntervals



Speed / Incline Walk or Jog / Incline flat


RPE 6

Notes Moderate pace for this interval

Speed / Incline Walk or Jog / Incline increased


RPE 8

Notes Increase the pace and incline (2-3%)




RESISTANCE ONE








WARM UP

MAIN WORKOUT

Exercise Reps Rest RPE Notes

Lat Pulldown (wide grip) 12 30 seconds 8

Leg Press 12 30 seconds 8

Seated Row (Narrow grip) 12 30 seconds 8

Lunges (alternate legs) 12 30 seconds 8

Chest Press (Machine or Smith Machine) 12 30 seconds 8

Shoulder Press 12 30 seconds 8

Front Plank 1 min 30 seconds 8

Side Plank (alternate) 1 min 30 seconds 8

Pelvic Bridge 1 min 2 mins 8

Repeat the following 3 times - Chose a weight that makes the last 2-3reps a challenge

COOL DOWN

Hold each stretch for 30 seconds. At the end of a workout it is essential to have a cool down session. It is vital that you give the cool down your full attention as it may help you to avoid injury.





Full body workout in circuit style - Keep all movements slow and controlled.

RESISTANCE TWO








WARM UP

MAIN WORKOUT


Press Up’s (Box, 3/4 or Full) 12 30 seconds 8

Lat Pulldown (Narrow grip) 12 30 seconds 8

Leg Extension 12 30 seconds 8

Lateral Raises (with Dumbbells) 12 30 seconds 8


Leg Curl 12 30 seconds 8

Tricep Dips (Assisted or body weight) 12 30 seconds 8

Calf Raises 12 30 seconds 8

Abdominal Crunches (Floor or Ball) 15 30 seconds 7

Back extensions (aka dorsal raises) 15 30 seconds 7

Bicycle crunch 15 2 mins 7


COOL DOWN







RESISTANCE THREE








WARM UP

MAIN WORKOUT


Chest Flys (on flat bench with dumbbells) 12 30 seconds 8

Single Arm Row (dumbbells) 12 30 seconds 8

Squats (free standing or smith machine) 12 30 seconds 8

Upright Row (with dumbbells or bar) 12 30 seconds 8


Calf Raises 12 30 seconds 8

Bicep Culrs (with dumbbells or bar) 12 30 seconds 8

Tricep Extensions (dumbbells) 12 30 seconds 8

Abdominal Crunches (Floor or Ball) 15 30 seconds 7


Bicycle crunch 15 2 mins 7


COOL DOWN







RESISTANCE FOUR








WARM UP

MAIN WORKOUT


Incline Chest Press (on bench) 12 30 seconds 8

Bent Over Row (dumbbells or bar) 12 30 seconds 8

Leg Extension 12 30 seconds 8

Upright Row (with dumbbells or bar) 12 30 seconds 8

Chin Up’s (Assisted or body weight) 12 30 seconds 8

Leg Curl 12 30 seconds 8

Bicep Culrs (with dumbbells or cables) 12 30 seconds 8

Tricep Pushdown (Cables) 12 30 seconds 8

Standing Side Bends (dumbbells) 15 30 seconds 7


Russian Twists (medicine ball or weighted disc) 15 2 mins 7


COOL DOWN







RESISTANCE FIVE








WARM UP

MAIN WORKOUT


Chest Press (with dumbbells, on bench) 10 1 min 8

Shoulder Press (dumbbells) 10 1 min 8

Squats (dumbbells) 10 1 min 8

Tricep Dips (Assisted or body weight) 10 1 min 8

Chest Fly’s (dumbbells) 10 1 min 8

Front Raise (dumbbells) 10 1 min 8

Calf Raises 10 1 min 8

Tricep Extensioin (with dumbbells, on bench) 10 1 min 8

Standing Side Bends (dumbbells) 15 30 seconds 8

Crunch on Ball 15 30 seconds 8

Back extensions (ball) 15 2 mins 8


COOL DOWN



PUSH Muscles, Legs & Core - Keep all movements slow and controlled.

Machine Cross Trainer Time 5 minutes



RESISTANCE SIX








WARM UP

MAIN WORKOUT


Chin Up’s (Assisted or body weight) 10 1 min 8

Pull Over (dumbbells) 10 1 min 8

Walking Lunges (dumbbells) 10 1 min 8

Reverse Fly’s 10 1 min 8

Lateral pulldown (narrow grip) 10 1 min 8

Bicep Curl (cables) 10 1 min 8

Hammer Curls (dumbbells) 10 1 min 8

Deadlift 10 1 min 8

Reverse Crunch or Hanging Leg Lowers 15 30 seconds 8

Oblique Side Crunch (ball) 15 30 seconds 8

Russian Twists (medicine ball or weighted disc) 15 2 mins 8


COOL DOWN



PULL Muscles, Legs & Core - Keep all movements slow and controlled.

Machine Cross Trainer Time 5 minutes



shape up for summer 6 week training plan · 6 week training plan welcome to the lifestyle fitness 6...

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