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A good set of programs to get the heart moving!

Programmes:
CV program / Upperbody / Lowerbody


CV programme 1

Time (min)
0-1
1-2
2-3
3-4
4-5
5-6
6-8
8-9
9-11
11-12
Incline
0
4
6
8
10
12
14
6
6
6
Speed
5.5
6.5
6.5
6.5
6.5
6.5
6.5
6.5
10
6
                     
Time (min)
12-14
14-15
15-16
16-17
17-18
18-19
19-21
21-22
22-23
23-25
Incline
14
6
6
6
14
6
6
6
14
4
Speed
6.5
6
10
6
6.5
6
10
6
6.5
5.5


CV programme 2

Time (min)
0-1
1-2
2-3
3-4
4-5
5-6
6-7
7-8
8-9
9-10
Incline
0
2
4
6
8
10
12
14
14
8
Speed
5.5
6.0
6.5
6.5
6.5
6.5
6.5
6.5
6.5
6
                     
Time (min)
10-11
11-12
12-13
13-14
14-15
15-16
16-17
17-18
18-19
19-20
Incline
14
8
14
4
14
14
8
14
8
2
Speed
6.5
6
6.5
6
6.5
6.5
6
6.5
6
5.5


Upperbody Programme

Order Equipment Instructions Level RPM Time Comments
1 Cross Trainer Manual 5 60 5 Warm up or warm down
3 Treadmill see CV no:1 / / 25  
11 Treadmill see CV no:2 / / 15  
2 Stretch All over stretch       Pre Work out
12 stretch All over stretch       Post Work out


  Abdominal Exercise Sets Reps Comments
4 Straight Up 2 10 Keep fist distance between chin & chest, slow controlled movements. Breath out on way up pulling abs in at same time. Remember to zip as in at start
4 Hold at top and pulse (10) 2 1 As above remember to hold abs in and pull in and breath out on each pulse. Slow and controlled. REPEAT STRIAGHT UP.
4 3 pulses at top 2 10 As before, at top pulse for 3 breathing out and pulling abs in with each pulse. Slow & controlled. Fist distance between chest & chin. REPEAT STRAIGHT UP
5a lower abs 2 10 Bring legs so that knees are level with hips. Lower legs level with floors. Keeping hips to floor bringing knees up towards head
5a lower abs, pulses at top 2 10 As above but hold knees towards head then pulse
7 Straight up legs to side 2 10 Posture as before
7 Pulse for 10 legs to side 1 1 Keep hips to floor facing up. REPEAT STRAIGHT UP LEGS TO SIDE
7 Pulse for 3 at top, legs to side 1 5 As above.. REPEAT STRAIGHT UP LEGS TO SIDE. Change legs to other side and repeat


Excercise
Set & Reps
W (kg)
Set & Reps
W (kg)
Set & Reps
W (kg)
Comments
Bench Chest Press 1x15 10kg 1x10 12.5kg 1x5 15kg Weight each side. Repeat sets 2 & 1 (i.e going back out after 3rd set)
Pulley One arm row 1x15 15kg 1x10 20kg 1x8 25kg

One arm row 1 set each arm.

Do first set for each excercise, then second & third
Pulley Tri pull down 1x15 15kg 1x10 20kg 1x8 25kg Repeat set 2 then 1 (ie back out again)
Pulley Bi pull down 1x15 15kg 1x10 20kg 1x8 25kg  
Rear Delts. Dumbbell Free weights 2x15 4Kg 2x10 5Kg    

4Kg weight movement = up up, down down

5Kg weight movement = up together down together
Dumbbell front raises 2x15 4Kg 2x10 5Kg    

4Kg weight movement = up up, down down

5Kg weight movement = up together down together

Dumbbell side raises 2x15 4Kg 2x10 5Kg    

4Kg weight movement = up up, down down

5Kg weight movement = up together down together



Lowerbody Programme
Order Equipment Instructions Level RPM Time Comments
1 Cross Trainer Manual 5 60 5 Warm up or warm down
3 Treadmill see CV no:1 / / 25  
11 Treadmill see CV no:2 / / 15  
2 Stretch All over stretch       Pre Work out
12 stretch All over stretch       Post Work out

Order Abdominal Exercise Sets Reps Comments
4 Straight Up 2 10 Keep fist distance between chin & chest, slow controlled movements. Breath out on way up pulling abs in at same time. Remember to zip as in at start
4 Hold at top and pulse (10) 2 1 As above remember to hold abs in and pull in and breath out on each pulse. Slow and controlled. REPEAT STRIAGHT UP.
4 3 pulses at top 2 10 As before, at top pulse for 3 breathing out and pulling abs in with each pulse. Slow & controlled. Fist distance between chest & chin. REPEAT STRAIGHT UP
7 lower abs 2 10 Bring legs so that knees are level with hips. Lower legs level with floors. Keeping hips to floor bringing knees up towards head
7 lower abs, pulses at top 2 10 As above but hold knees towards head then pulse
10 Pulse for 10 legs to side 1 1 Keep hips to floor facing up. REPEAT STRAIGHT UP LEGS TO SIDE
10 Pulse for 3 at top, legs to side 1 5 As above.. REPEAT STRAIGHT UP LEGS TO SIDE. Change legs to other side and repeat


Excercise
Set & Reps
W (kg)
Set & Reps
W (kg)
Set & Reps
W (kg)
Comments
Leg press Fixed (adj 4) 1x40 70 1x30 79 1x20 88 10 rest between each set, after 4th set repeat 3rd, 2nd & 1st. Fast reps but keep control making sure back
Leg press cont. 1x10 97         is tight against seat and feet flat on panel at all time, do not lock out knees at top. On 4th set add 10 pulses at bottom range
Ham-strings 1x15 21 1x10 28 1x15 28  
Hip Abductor 1x15 30 1x10 35 1x5 40 Repeat 2nd & 1st sets (back out)
Hip Add (groin) 1x15 25 1x10 30 1x5 40

As above
Squats (free weights) 1x20 5 1x10 6    

As above