The total gym ball workout : trade secrets of a personal trainer
FIT IN 56 – BEGINNERS GYM WORKOUT PLAN · FIT IN 56 – BEGINNERS GYM WORKOUT PLAN Move from one...
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j www.mcfuturefitness.com FIT IN 56 – BEGINNERS GYM WORKOUT PLAN WEEK 1 to 4. DAYS PER WEEK 2 to 4. Can repeat workouts if you want over the week. WORKOUT SPLIT Full body x 2. Upper/Lower pairings. LOG BOOK Record the weight & number of reps in each set in the log book below. NOTES Pairing upper and lower body movements (a1 & a2). Move from one exercise to the next with 30 seconds rest in between exercise. Repeat each pair for 3 sets before moving on to the next. PROGRESSION Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. REST PERIODS 30 second rest between exercises or just enough to go from one exercise to the next.
Transcript of FIT IN 56 – BEGINNERS GYM WORKOUT PLAN · FIT IN 56 – BEGINNERS GYM WORKOUT PLAN Move from one...
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FITIN56–BEGINNERSGYMWORKOUTPLAN
WEEK 1to4.
DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.
WORKOUTSPLIT Fullbodyx2.Upper/Lowerpairings.
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.
j
www.mcfuturefitness.com
Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegExtension 3 10to12 30sec
Pullglutesintoseat.Clickhereforlegextensiontutorial
A2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial
C1 DBFrontFootElevatedSplitSquats
3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat
C2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week1:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushedintothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
C1 HipAbductionMachine 3 10to12 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
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C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week2:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegExtension 3 10to12 30sec
Pullglutesintoseat.Clickhereforlegextensiontutorial
A2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial
C1 DBFrontFootElevatedSplitSquats
3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat
C2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week2:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushedintothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
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B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
C1 HipAbductionMachine 3 10to12 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week3:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegExtension 3 10to12 30sec
Pullglutesintoseat.Clickhereforlegextensiontutorial
A2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial
C1 DBFrontFootElevatedSplitSquats
3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat
C2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushedintothepad.
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ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
C1 HipAbductionMachine 3 10to12 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegExtension 3 10to12 30sec
Pullglutesintoseat.Clickhereforlegextensiontutorial
A2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial
C1 DBFrontFootElevatedSplitSquats
3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat
C2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
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D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES
A1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushedintothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
C1 HipAbductionMachine 3 10to12 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
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www.mcfuturefitness.com
FITIN56–BEGINNERSGYMWORKOUTPLAN
WEEK 5to8.
DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.
WORKOUTSPLIT Fullbodyx2.Upper/Lowerpairings–Exerciseprogressionsandincreasedreps.
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.
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www.mcfuturefitness.com
Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 15to20 30sec
Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheels.Don’tletkneeacrossthe
body.Clickhereforbracedbulgariansplitsquatstutorial
B2 FlatDBpressorPushups 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorialClickhereforPushuptutorial
C1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
C2 SinglearmDBrow 3 10to12 30sec
Chestup,Pullshoulderbladesbackanddown.Clickhereforsinglearmrowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralgripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 KB/DBSumoDeadlifts 3 15to20 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial
B2 InclineDBPress 3 10to12 30sec 45-60Degrees,Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 DBHipthrusts 3 15to20 30sec Chintucked,pushthroughheels,squeezeglutes.ClickhereforDBhipthruststutorial
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C2 Lateralraises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 15to20 30sec
Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheels.Don’tletkneeacrossthe
body.Clickhereforbracedbulgariansplitsquatstutorial
B2 FlatDBpressorPushups 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorialClickhereforPushuptutorial
C1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
C2 SinglearmDBrow 3 10to12 30sec
Chestup,Pullshoulderbladesbackanddown.Clickhereforsinglearmrowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralgripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 KB/DBSumoDeadlifts 3 15to20 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial
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B2 InclineDBPress 3 10to12 30sec 45-60Degrees,Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 DBHipthrusts 3 15to20 30sec Chintucked,pushthroughheels,squeezeglutes.ClickhereforDBhipthruststutorial
C2 Lateralraises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 15to20 30sec
Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheels.Don’tletkneeacrossthe
body.Clickhereforbracedbulgariansplitsquatstutorial
B2 FlatDBpressorPushups 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorialClickhereforPushuptutorial
C1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
C2 SinglearmDBrow 3 10to12 30sec
Chestup,Pullshoulderbladesbackanddown.Clickhereforsinglearmrowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
j
www.mcfuturefitness.com
A2 NeutralgripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 KB/DBSumoDeadlifts 3 15to20 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial
B2 InclineDBPress 3 10to12 30sec 45-60Degrees,Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 DBHipthrusts 3 15to20 30sec Chintucked,pushthroughheels,squeezeglutes.ClickhereforDBhipthruststutorial
C2 Lateralraises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 15to20 30sec
Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheels.Don’tletkneeacrossthe
body.Clickhereforbracedbulgariansplitsquatstutorial
B2 FlatDBpressorPushups 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorialClickhereforPushuptutorial
C1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
C2 SinglearmDBrow 3 10to12 30sec
Chestup,Pullshoulderbladesbackanddown.Clickhereforsinglearmrowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
j
www.mcfuturefitness.com
Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralgripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 KB/DBSumoDeadlifts 3 15to20 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial
B2 InclineDBPress 3 10to12 30sec 45-60Degrees,Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 DBHipthrusts 3 15to20 30sec Chintucked,pushthroughheels,squeezeglutes.ClickhereforDBhipthruststutorial
C2 Lateralraises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
j
www.mcfuturefitness.com
Wehopeyouhaveenjoyedthe8weekFITin56workouts.Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethese8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.These8weeksareonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.
3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly. Consistentlyprogressing.
Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.
Matt.
