How To Set Up Your Training Session

DONT OVER COMPLICATE YOUR PLAN !

Hit a full body session 3-4 times per week

Involve elements of resistance training (weights)

Involve elements of Cardiovascular challenging training.

Perfect session 

A1)  Heavy Compound Movement. (major muscle groups) – Squat /Bench Press/ Deadlift

4-5 sets of 6-10 Reps

These exercises should be done learned under the supervision of a coach or trainer.

B/C 1,2,3, ) Super set/ Tripple set – 2-3 exercises performed back to back.

3-4 sets of 6-10 reps on each exercise

This can target major or minor muscle groups. less intense resistance exercises.

Example

  • B1) DB Bench press
  • B2) Glute Bridge
  • C1) Lunges
  • C2) Bicep Curl

Finisher 

  • Higher intensity
  • 5-20 mins
  • More conditioning based exercises.

Example

30 seconds of max effort rowing , followed by 30 seconds rest

or

Steady state Jog/Run

For the best results , allow a coach or trainer to plan for you in order to obtain the best plan that suits you.

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