Saturday, February 2, 2013
What I will stress though is start off on the easy side and work up to avoid injury. Also, if you need any of the exercises modified then please don’t hesitate to contact me on 0411 158 972. If you push yourself to the limit on the first day, you’ll be hobbling around for the next five or so and that’s obviously not going to help you towards your health and fitness goals. And don’t forget about incorporating good nutrition and adequate recovery into Your Body Transformation success plan too.
Monday :
30 minute aerobic/cardio session (choose one) : Running intervals, Swimming, Walking, Riding, Skipping or Boxing.
Tuesday
Bodyweight HIIT session and/or Blast group fitness session : Bodyweight—Chase The Rabbit, Bicycle
Crunches, Star Jumpers, High Knees, Split Push Ups & Brazilians.
Wednesday
30 minute aerobic/cardio session (choose one) : Running intervals, Swimming, Walking, Riding, Skipping or Boxing.
Thursday
Bodyweight HIIT session & Blast group fitness session : Bodyweight—Frog Jumps, Side Crunches, Cross
Countries, Forward Lunge, Marine Push Ups & Spiderman Hovers.
Friday
30 minute aerobic/cardio session (choose one) : Running intervals, Swimming, Walking, Riding, Skipping or Boxing.
Saturday
Bodyweight HIIT session and 20-30 minute recovery session : Bodyweight—choose 6 of your favourite ones Walking, massage, walking in the water, play with the kids etc.
Sunday
Rest (Very important!) or 20-30 minute recovery session : None or Walking, massage, walking in the water, play with the kids etc.
What sort of noticeable results have you got from your training?
“General fitness has improved, when I first started I was 98kgs, when we weighed in early in the week I was 86.5kg, that is nearly 12kg I have lost. My body fat was 29% and it’s down to 22%, I have improved my muscle levels and my fluid levels as well through rehydrating before and after and in general. People have started to notice the weight loss, couple of chins and stomach has disappeared, little things like that. For the first month looking in the mirror I didn’t notice any changes, but my wife was, she was making comments that I was starting tone up on the chest, belly and the arms and stuff like that.” - Matt, age 36, Grovedale.
“After losing my enthusiasm from going to an overcrowded gym, the friendly group environment has helped me to regain my incentive to exercise. You’re not a nameless face in the class and the trainers are very friendly and encouraging. I enjoy the variety of sessions from boxing to bootcamp which are always challenging and fun, they are never boring. Being a woman in my 40’s I feel comfortable attending all classes as the trainers cater to all ages and fitness levels. “ Julie, age 46, Grovedale.
