Training Plan Ultimate You Anywhere Prog 2 - 1 - Day 1 · Training Plan Ultimate You Anywhere Prog...

9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 1 - Day 1

Goal Shape - lose weight & shape

Start date Time 8 End date

Instructions Do this programme in the lounge, on the grass, on the beach, anywhere!

Exercises Date / / / /

1. Marching in place Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note Coach note: Warm up with 5 minutes marching in

place..

Keep your head in a neutral position over your torso. Relax your shoulders. Keep your

back in a neutral position. Keep your chest forward. Walk in a relaxed fashion.


2. Knee up to overhead lunge Legs

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note Coach note: Perform this mobility drill prior to the

start of your circuit. Reps indicated are per leg

alternating..

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. Squat jump Quads, Glutes, Calves

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Starting with squat jumps, complete the

7 exercise circuit before repeating. Aim to get

through the max number of circuits in 20 mins..

Place your feet at hip width. Bring your buttocks back. Lower yourself until the upper

leg is parallel to the oor. Jump up. Move your arms along.

4. Push-up Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Assume the push up position. Place the hands at shoulder width. Keep your head in a

neutral position over your torso. Bend your arms. Move your elbows obliquely

backwards.

5. Table pull up Back

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Keep your head in a neutral position over your torso.

Keep your back in a neutral position. Place your hands outside shoulder width. Pull

your torso toward it. Bring your chest to the table.

6. Burpee Full Body

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

Stand up straight. Squat down on the oor. Assume the push up position. Squat down

on the oor. Stand up straight.

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

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Assume the push up position. Keep your back in a neutral position. Place your hands

outside shoulder width. Keep your head in a neutral position over your torso. Bend

your arms. Move your elbows outwards.

8. Overhead lunge walk Quads, Glutes

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

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

Stand up straight. Lunge forward. Move the rear knee towards the ground. Extend

your arms upwards. Stand up straight. Lunge forward. Move the rear knee towards

the ground. Extend your arms upwards.

9. Superman plank, alternated All Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Reps indicated are per leg alternating.

Return to squat jumps to repeat the circuit..

Assume the push up position. Tighten all of the core muscles. Move the arms and legs

opposite from each other.

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. 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.

13. 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.

14. 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 FitnessTraining Plan Ultimate You Anywhere Prog 2 - 2 - Day2





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

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note Coach note: Take a 5 minute brisk walk, jog or shuf e

on the spot to warm up..

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

starting a new activity.


2. Side walk, right - MRB Glutes, Quads

Set 1 10 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: If you have a Theraband, use it to

provide added resistance. If not, perform the exercise

without but double the reps..

Place the resistance band just above your knee. Take a step sideways with the outer

leg. Return the inner leg to hip width. Move your arms along.

3. Side walk, left - MRB Glutes, Quads

Set 1 10 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: If you have a Theraband, use it to

provide added resistance. If not, perform the exercise

without but double the reps..

Place the resistance band just above your knee. Take a step sideways with the outer

leg. Return the inner leg to hip width. Move your arms along.


Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note Coach note: Perform this mobility drill prior to the

start of your circuit. Reps indicated are per leg

alternating..




5. Push-up dive bomber Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Starting with this exercise, complete the

6 exercise circuit. Repeat.Aim to get through the max

number of circuits in 20 mins..

Get down on your hands and feet. Lower yourself into push-up position. Lift up your

chest. Stretch your arms.

6. Lateral Jumps Quads, Glutes

Set 1 12 x

Set 2

Set 3

Set 4

Set 5


Jump up and down sideways. Keep your back in a neutral position. Move your arms

along.

9/9/2016 gfit Online Fitness7. Hand walk push up one arm plank All Abs

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

Place your feet at hip width. Place your hands on the ground. Walk your hands

forward. Bend your arms. Stretch your arms. Extend one arm forward. Alternate

between arms. Walk your hands towards your feet.

8. Triceps dip - Chair Triceps

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Place your hands on the platform. Bend your arms in a 110 degree angle. Extend your

elbow. Keep your back in a neutral position.

9. Hip thrust Glutes

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: This exercise may be performed using a

stable chair or even done lying on your back on the

oor..

Lay on your back on the at bench. Keep your back in a neutral position. Place your

hands on your side. Place your feet at on the oor. Lift your hips up.

10. Push-up diamond Triceps, Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Assume the push up position. Place your ngers on the ground in a triangle. Bend

your arms. Stretch your arms.

11. Lateral Jumps Quads, Glutes

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Reps indicated are per leg alternating.

Return to squat jumps to repeat the circuit..

Jump up and down sideways. Keep your back in a neutral position. Move your arms

along.

12. 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.

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








1. Walking Cardiovascular System

Duration 00:45:00

Distance 0

Speed 6

Kcal

Note Coach note: Perorm a steady state brisk walk or slow

jog for 45 to 60 minutes..


2. 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.

3. Quadriceps stretch standing, left Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



4. Hand walk forward calf stretch All Abs, Calves

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note


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

5. Hand walk reverse calf stretch All Abs, Calves

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

Place your feet at hip width. Place your hands on the ground. Walk your feet

backwards into push-up position. Place one leg over the other leg. Feel your muscle(s)

stretching. Alternate between your legs. Walk your hands towards your feet.






1. Quick feet in place Cardiovascular System, Legs

Duration 00:03:00

Distance 0

Speed 0

Kcal

Note

Dribble on the spot.



Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Perform this mobility drill before

starting the circuit. Reps indicated are per leg

alternating..




3. Superman, alternated Lower Back, Glutes

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Lay down on your stomach. Keep your arms straight. Place your palms on the oor.

Keep your back in a neutral position. Tighten your lower back. Extend both legs. Move

the arms and legs opposite from each other.

4. Lunge jumps Quads, Glutes

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Starting with lunge jumps, work your

way through the 6 exercise circuit, before

repeating.Reps indicate for lunge jumps are per leg

alternating..

Jump up. Land in a lunging position. Jump up. Alternate between your legs.

5. Hamstring curl - MTN Hamstrings

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: Use any elevated surface, like a stable

chair..

Place your feet in the net. Lay on your back on the oor. Place your arms on the oor.

Lift your hips up.

6. Plank feet reps, alternated All Abs, Back

Set 1 10 x

Set 2

Set 3

Set 4

Set 5


Place your lower arms on the oor. Support yourself on your toes. Tighten all of the

core muscles. Lift one leg. Alternate between your legs.

9/9/2016 gfit Online Fitness7. Burpee jump far push up Full Body

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

Stand up straight. Squat down on the oor. Assume the push up position. Bend your

arms. Squat down on the oor. Jump forward.

8. Spiderman push-up, alternated Upper Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Assume the push up position. Bend your arms. Bring your knee sideways towards

your elbow. Alternate between your legs.

9. Plank elbow push All Abs, Back, Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Return to Lunge Jumps and repeat..

Support yourself on your toes. Place your lower arms on the oor. Hold this position.

Extend your elbow. Bend your elbows. Hold this position.

10. Hamstring stretch straight leg, right Hamstrings

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



11. Hamstring stretch straight leg, left Hamstrings

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



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.






1. Marching in place Cardiovascular System

Duration 00:03:00

Distance 0

Speed 0

Kcal

Note Coach note: March in place for 3 minutes to warm

up..

Keep your head in a neutral position over your torso. Relax your shoulders. Keep your

back in a neutral position. Keep your chest forward. Walk in a relaxed fashion.



Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note Coach note: Perform this mobility drill before

starting with the circuit..




3. Abduction leg lying, right Abductor

Set 1 12 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Lay on your side on the oor. Keep your back in a neutral position. Place one hand on

the side of your head. Place your feet on top of each other. Lift the top leg.

4. Abduction leg lying, left Abductor

Set 1 12 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Lay on your side on the ball. Keep your back in a neutral position. Place one hand on

the side of your head. Place your feet on top of each other. Lift the top leg.

5. Side plank elbow foot reps, left Obliques

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

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

on your side. Lift your hips up.

6. Side plank elbow foot reps, right Obliques

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note



9/9/2016 gfit Online Fitness7. Side plank elbow foot reps, left Obliques

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note



8. Side plank elbow foot reps, right Obliques

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note



9. Marching bridge Glutes

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note Coach note: Starting with this exercise, work through

the 6 exercise circuit before repeating. Complete 3

rounds.Reps indicated are per leg alternating..

Lay on your back on the oor. Place your hands on the ground. Lift your hips up. Lift

your knee. Alternate between your legs.

10. Table pull up Back

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Keep your head in a neutral position over your torso.

Keep your back in a neutral position. Place your hands outside shoulder width. Pull

your torso toward it. Bring your chest to the table.

11. Hand walk push-up chest rotation All Abs, Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note


forward. Bend your arms. Stretch your arms. Lift your arms sideways. Rotate your

torso to the side. Alternate between arms.

12. Triceps dip - Chair Triceps

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Place your hands on the platform. Bend your arms in a 110 degree angle. Extend your

elbow. Keep your back in a neutral position.

13. Reverse crunch Abs - Straight Abs

Set 1 10 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.

14. Push-up dive bomber Chest

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Get down on your hands and feet. Lower yourself into push-up position. Lift up your

chest. Stretch your arms.

9/9/2016 gfit Online Fitness15. Trippling high knees Quads

Set 1

Set 2

Set 3

Set 4

Set 5

Note Coach note: After the circuit, perform 6 -8 Trippling

(sprint on spot) intervals of 30 seconds of sprinting,

followed by 30 seconds of rest walking on the spot..

Trot forwards. Lift your knee.

16. Glute stretch forced, left Glutes

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



17. Glute stretch forced, right Glutes

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



18. Hip stretch, right - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: This stretch may be done on the oor, no

equipment required..

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

muscle(s) stretching.

19. Hip stretch, left - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: This stretch may be done on the oor, no

equipment required..

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

muscle(s) stretching.






1. Walking Cardiovascular System

Duration 00:45:00

Distance 0

Speed 6

Kcal

Note Coach note: Perorm a steady state brisk walk or slow

jog for 45 to 60 minutes..


2. Quadriceps stretch standing, right Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



3. Quadriceps stretch standing, left Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



4. Hand walk forward calf stretch All Abs, Calves

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note


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

5. Hand walk reverse calf stretch All Abs, Calves

Set 1 10 x

Set 2

Set 3

Set 4

Set 5

Note

Place your feet at hip width. Place your hands on the ground. Walk your feet

backwards into push-up position. Place one leg over the other leg. Feel your muscle(s)

stretching. Alternate between your legs. Walk your hands towards your feet.

9/9/2016 gfit Online FitnessTraining Plan Ultimate You Anywhere Prog 2 - 7 - Day 7 Rest





1. Rest

Duration 00:00:00

Distance 0

Speed 0

Kcal

Note Coach note: Have a rest today, take a day off from

exercise, or do something gentle like a walk, you've

earned it!.

Training Plan Ultimate You Anywhere Prog 2 - 1 - Day 1 · Training Plan Ultimate You Anywhere Prog...

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