training plan ultimate you intermediate prog week 1-4 - 1 ... · training plan ultimate you...

9/9/2016 gfit Online FitnessTraining Plan Ultimate You Intermediate Prog Week 1-4 - 1 - Day 1

Goal Shape - lose weight & shape

Start date Time 4 End date

Instructions Do day 1 to 7 for the next 4 weeks. Rest for 1 to 2 minutes in between sets. Take a rest

day after every 3 days, Use a weight that challenges you for the rep range and progress

every 2 weeks.

Exercises Date / / / /

1. Stationary Bike Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note

Adjust the equipment to your measurements. Step on the machine. Choose your

program. Start with the exercise.


2. Knee up to overhead lunge Legs

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the

supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee

towards the ground. Extend your arms upwards.

3. Prisoner squat Quads

Set 1 12 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Place your feet at hip width. Place your hands behind your head. Bend through your

knees. Keep your back in a neutral position.

4. Squat - Barbell Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note Coach note: Perform 1 or 2 warm up sets with a

lighter weight before progressing to the workout

weight..

Place your feet at hip width. Place the bar behind your neck. Keep your back in a

neutral position. Lower yourself until the upper leg is parallel to the oor. Keep your

torso straight.

5. 45 Degree leg press Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Adjust the equipment to your measurements. Adjust the weight. Place your feet at

hip width. Bend your knees. Extend both legs.

6. Bent-over row standing - Barbell Upper Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Place your feet at hip width. Keep your knees slightly bent. Keep your back in a

neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms

back.

9/9/2016 gfit Online Fitness7. Bench press - Barbell Chest

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Lay on your back on the at bench. Grab the barbell. Place the hands at shoulder

width. Lower the bar to your chest. Stretch your arms.

8. Lat pulldown wide grip front Lats

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 x kg

Set 4

Set 5

Note

Sit on the platform. Keep your back in a neutral position. Place your hands apart on

the bar. Pull your arms down. Lower the bar to your chest.

9. Bench press inclined - DBs Upper Chest, Shoulders

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 x kg

Set 4

Set 5

Note

Lay with your back on the sloping bench (20-45 degrees). Grab and hold the

dumbbells. Place the hands at shoulder width. Palms facing forward. Lower your

hands to chest height.

10. Shoulder press - DBs Shoulders

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Place your feet at hip width. Keep your back in a neutral position. Grab and hold the

dumbbells. Place your hands outside shoulder width. Palms facing forward. Extend

your arms upwards.

11. Quadriceps stretch kneeling Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Kneel on the ground. Toes pointing backwards. Keep your back in a neutral position.

Place your palms on the oor. Keep your shoulders over your hands. Feel your

muscle(s) stretching.

12. Worlds greatest stretch arms up Hamstrings, Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Grab your leg below your knee. Lunge forward. Lift your arms. Place your hands on

the ground. Extend one leg. Extend your arms upwards.

13. Chest stretch standing, left Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand next to the wall. Place one forearm against the wall. Move your torso forward.

Feel your muscle(s) stretching. Hold this position.

14. Chest stretch standing, right Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand next to the wall. Place one forearm against the wall. Move your torso forward.

Feel your muscle(s) stretching. Hold this position.






every 2 weeks.


1. Running 6 km/h ~ 3.7 mph (jogging) Cardiovascular System

Duration 00:45:00

Distance 0

Speed 0

Kcal

Note Coach note: Walk briskly or run slowly on the road or

treadmill at a steady state for 45 minutes..

When in doubt always ask your instructor for advice. Always request advice when

starting a new activity.


2. Side plank elbow foot time, right All Abs, Back

Duration 00:00:45

Distance 0

Speed 0

Kcal

Note

Place your feet on top of each other. Place one forearm on the oor. Place one hand

on your side. Lift your hips up. Hold this position.

3. Side plank elbow foot time, left All Abs, Back

Duration 00:00:45

Distance 0

Speed 0

Kcal

Note




Duration 00:00:45

Distance 0

Speed 0

Kcal

Note




Duration 00:00:45

Distance 0

Speed 0

Kcal

Note



6. Ball rollout - FB All Abs

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your lower legs on the ball. Place your hands on the ground. Tighten all of the

core muscles. Move backwards.

9/9/2016 gfit Online Fitness7. Crunch double Abs - Straight Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Keep your knees bent 90 degrees. Place your hands

behind your head. Tighten the abdominal muscles. Shoulders off the oor. Tilt your

pelvis.

8. Ball rollout - FB All Abs

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your lower legs on the ball. Place your hands on the ground. Tighten all of the

core muscles. Move backwards.

9. Crunch double Abs - Straight Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note



pelvis.

10. Hamstring stretch straight leg, right Hamstrings

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull

your leg towards you. Feel your muscle(s) stretching.

11. Hamstring stretch straight leg, left Hamstrings

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



12. Hip stretch, right - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your feet in split squat stance. Place your knee on the platform. Feel your


13. Hip stretch, left - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note








every 2 weeks.


1. Rowing Machine - low intensity Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note Coach note: Row slowly for 5 mins to warm up..

Step on the machine. Choose your program. Start with the exercise.


2. Overhead reverse lunge, left - FB Quads, Glutes

Set 1 10 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Take the ball. Keep your arms straight. Keep your head in a neutral position over your

torso. Lunge backward. Move the rear knee towards the ground.

3. Deadlift - Barbell Lower Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5

Note Coach note: Perform 2 warm up sets with a lighter

weight before progressing to the workout weight..

Place your feet at hip width. Bring your buttocks back. Keep your knees above your

ankles. Move your torso forward. Grab the barbell. Extend your knees and hips.

4. Lying leg curl machine Hamstrings

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Adjust the equipment to your measurements. Adjust the weight. Lay down on your

stomach. Move your feet toward your buttocks.

5. Triceps dip horizontal Triceps

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Place two benches parallel from each other. Place your ankles on the bench. Grab the

edge. Bend your arms in a 110 degree angle. Keep your shoulders in xed position.

Keep tension on your elbows.

6. Standing calf raise machine Calves

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Adjust the equipment to your measurements. Adjust the weight. Step on the machine.

Support yourself on your toes.

9/9/2016 gfit Online Fitness7. Push-up - MB Chest

Set 1 12 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Place your hands on the ball. Assume the push up position. Bend your arms. Stretch

your arms.

8. Triceps push down - Pulley Triceps

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Place your feet in stride position. Keep your back in a neutral position. Grab the pulley

bar. Move your torso slightly forward. Keep your shoulders in xed position. Extend

your elbow.

9. Upper back stretch standing Upper Back

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand up straight. Bring your arms forward. Weave your ngers together. Stretch

your arms. Feel your muscle(s) stretching.

10. Quadriceps stretch standing, right Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand on one leg. Keep your back in a neutral position. Keep your knees next to each

other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.

11. Quadriceps stretch standing, left Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note




Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note




Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



9/9/2016 gfit Online FitnessTraining Plan Ultimate You Intermediate Prog Week 1-4 - 4 - Day 4 Rest





every 2 weeks.


1. Rest

Duration 00:00:00

Distance 0

Speed 0

Kcal

Note Coach note: Have a rest today you've earned it! If you

would like, do something gentle like a walk or have

some active fun with friends and family..






every 2 weeks.



Duration 00:05:00

Distance 0

Speed 0

Kcal

Note Coach note: Warm up with a 5 minute moderate

intensity row..



2. Rowing Machine - high intensity Cardiovascular System

Duration 00:00:30

Distance 0

Speed 0

Kcal

Note Coach note: Alternate between 30 seconds of high

intensity, fast rowing and 90 seconds slow recovery.

Repeat 6-8 times..



Duration 00:01:30

Distance 0

Speed 0

Kcal

Note Coach note: Slow recovery for 90 seconds..



Duration 00:05:00

Distance 0

Speed 0

Kcal

Note Coach note: End with 5 minutes of slow rowing to

cool down..


5. Crunch All Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Straighten your body. Keep your arms next to your body. Move your torso slightly

forward.

6. Reverse crunch Abs - Straight Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Keep your knees bent. Place your arms on the oor. Lift

your buttocks off the oor.

9/9/2016 gfit Online Fitness7. Crunch elbow to knee lying Obliques

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Reps indicated are per side alternating..

Lay on your back on the oor. Hands at shoulder height. Place the hands at shoulder

width. Tighten the abdominal muscles. Pull your knee towards your body. Touch your

elbows with your knees.

8. Crunch All Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Straighten your body. Keep your arms next to your body. Move your torso slightly

forward.

9. Reverse crunch Abs - Straight Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Keep your knees bent. Place your arms on the oor. Lift

your buttocks off the oor.

10. Crunch elbow to knee lying Obliques

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Reps indicated are per side alternating..

Lay on your back on the oor. Hands at shoulder height. Place the hands at shoulder

width. Tighten the abdominal muscles. Pull your knee towards your body. Touch your

elbows with your knees.

11. Quadriceps stretch far kneeling Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Kneel on the ground. Toes pointing backwards. Keep your back in a neutral position.

Place your palms on the oor. Keep your shoulders over your hands. Feel your


12. Full body stretch standing Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Place your feet in stride position. Weave your ngers together. Extend your arms

upwards.

9/9/2016 gfit Online Fitness13. Knee lift lunge lateral stretch Glutes, Quads, Obliques

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Lift your knee. Grab your leg below your knee. Fully straighten the supporting leg.

Lunge forward. Lift one arm. Move your torso to the side. Feel your muscle(s)

stretching.

14. Calf stretch - BB Calves, Shins

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your feet on the bodybow. Feel your muscle(s) stretching.






every 2 weeks.



Duration 00:05:00

Distance 0

Speed 0

Kcal

Note



2. Knee up to overhead lunge Legs

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the

supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee

towards the ground. Extend your arms upwards.

3. Overhead squat- FB Quads

Set 1 12 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Take the ball. Extend your arms upwards. Keep your back in a neutral position. Bring

your buttocks back. Bend your knees.

4. Squat - Barbell Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note Coach note: Perform 1 or 2 warm up sets with a

lighter weight before progressing to the workout

weight..

Place your feet at hip width. Place the bar behind your neck. Keep your back in a

neutral position. Lower yourself until the upper leg is parallel to the oor. Keep your

torso straight.

5. Lunge, alternated - DBs Quads, Glutes

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 x kg

Set 4

Set 5

Note Coach note: Reps indicated are per leg alternating..

Place your feet next to each other. Keep your back in a neutral position. Grab and hold

the dumbbells. Keep your arms next to your body. Lunge forward. Move the rear knee

towards the ground. Alternate between your legs.

6. Bent-over row standing - Barbell Upper Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Place your feet at hip width. Keep your knees slightly bent. Keep your back in a

neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms

back.

9/9/2016 gfit Online Fitness7. Bench press - Barbell Chest

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Lay on your back on the at bench. Grab the barbell. Place the hands at shoulder

width. Lower the bar to your chest. Stretch your arms.

8. Row - ST Upper Back

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note Coach note: Adjust feet possition forward to

intensify the movement..

Grab the handles. Lean backwards. Pull your arms back.

9. Shoulder press seated - DBs Shoulders

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Sit on the platform. Keep your back in a neutral position. Grab and hold the

dumbbells. Place your hands outside shoulder width. Palms facing forward. Extend

your arms upwards.

10. Lateral raise standing - DBs Shoulders

Set 1 10 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Place your feet in stride position. Keep your back in a neutral position. Grab and hold

the dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at

shoulder height.

11. Quadriceps stretch standing, right Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



12. Quadriceps stretch standing, left Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



13. Glute stretch forced, left Glutes

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place

one leg over the other leg. Feel your muscle(s) stretching.

14. Glute stretch forced, right Glutes

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place

one leg over the other leg. Feel your muscle(s) stretching.

9/9/2016 gfit Online Fitness15. Triceps stretch behind the back Triceps

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand up straight. Move your arms backward. Weave your ngers together. Stretch

your arms.






every 2 weeks.


1. Stationary Bike Cardiovascular System

Duration 00:45:00

Distance 0

Speed 0

Kcal

Note Coach note: Cycle slowly on the stationary bike at a

steady state for 45 mins. Heart rate and breathing

should be elevated but you should be able to talk.

Increase resistance every 2 weeks..

Adjust the equipment to your measurements. Step on the machine. Choose your

program. Start with the exercise.



Duration 00:00:45

Distance 0

Speed 0

Kcal

Note




Duration 00:00:45

Distance 0

Speed 0

Kcal

Note




Duration 00:00:45

Distance 0

Speed 0

Kcal

Note




Duration 00:00:45

Distance 0

Speed 0

Kcal

Note



6. Ab rollout - FB All Abs

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Kneel on the ground. Keep your back in a neutral position. Place your hands on the

ball. Tighten all of the core muscles. Roll the ball forward.

9/9/2016 gfit Online Fitness7. Crunch double Abs - Straight Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note



pelvis.

8. Ab rollout - FB All Abs

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Kneel on the ground. Keep your back in a neutral position. Place your hands on the

ball. Tighten all of the core muscles. Roll the ball forward.

9. Crunch double Abs - Straight Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note



pelvis.


Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note




Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



12. Hip stretch, right - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note



13. Hip stretch, left - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note



training plan ultimate you intermediate prog week 1-4 - 1 ... · training plan ultimate you...

Documents