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.
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.
- B1) DB Bench press
- B2) Glute Bridge
- C1) Lunges
- C2) Bicep Curl
- Higher intensity
- 5-20 mins
- More conditioning based exercises.
30 seconds of max effort rowing , followed by 30 seconds rest
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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