Agile Workouts – Get Trained – Coach, Trainer, Consultant

Wouldn’t you want to be Agile-trained by someone like this… ?

Yep. I sure would.

So, continuing on from my previous post on Agile Fitness for Coaches and Consultants which offended some people… :) I find it necessary to help people move forward in their quest to be the healthiest Agile Coach of all time. Here are a couple workouts that I’ve built and used to help train others.

Introduction

  • This is a combination of strength training with overall body training.
  • This has been a compilation of several workouts and can be retrofitted with your particular style.
  • This is NOT a be-all end-all but merely a guide for your own personal fitness goals.
  • Be safe and always work out with a partner to get the gain :)
  • YOU WILL FIND 3 SECTIONS: Strength Training, Sport Training, and Workouts for Women (which I built out in a text format) – **Note for women: Please don’t worry about “lifting weights will make me into a hulk.” It doesn’t work that way. You don’t have enough testosterone to bulk up. Google it. Women should lift weights! :)
  • PLEASE SEE Peter’s 5 RULES for Healthy Living – For Coaches, Trainers, and Consultants

Note: Use this in conjunction with the Men’s Health Fitness Guide Below:

[DOWNLOAD PDF] – Total_Body_Plan_Saddington

STRENGTH TRAINING

Strength Training
Strength Over Time
Always start with 5-10 minute warm-up on cardio equip
Train Monday, Tuesday, Thurs, Friday
Week 1-3
Workout 1: Chest + Back + Abs
Exercise Sets Reps Gainer
Bench 4 15, 12, 8, 8 Force Reps
Incline Press 4 12, 8, 8
Pec-Deck Flye 2 12, 12
Bent-Over Row 4 12, 10, 8, 8
Seated Cable Row 2 8, 8 Drop Sets
Back Extension 2 20, 20
Pull-up 3 to failure
Hanging Leg Raise 2 15, 15
Crunch 2 20, 20
Decline Twisting Crunch 2 15, 15
Workout 2: Legs + Calves + Abs
Exercise Sets Reps Gainer
Squat 4 15, 12, 10, 8
Hack Squat 3 12, 10, 10
Leg Extension 3 15, 12, 10 Drop Sets
Romanian Deadlift 3 12, 10, 10
Lying Leg Curl 2 12, 10 Partial Reps
Standing Calf Raise 3 15, 15, 15
Decline Weighted Crunch 2 10, 10
Straight-Leg Crunch 2 15, 15
Haning Oblique 2 12
Workout 3: Shoulders + Traps + Arms + Abs
Exercise Sets Reps Gainer
Overhead Dumbell Press 3 15, 10, 8
Dumbell Lateral Raise 2 10, 10 Drop Sets
Bent-Over Lateral Raise 2 10, 10 Drop Sets
Barbell Shrug 3 12, 10, 8
Close-Grip Bench Press 3 12, 10, 8 Supersets
(Superset) with Rope Pressdown 3 10, 10, 10 Supersets
Barbell Curl 3 12, 10, 10 Supersets
(Superset) with Dumbbell Hammer Curl 3 10, 10, 10 Supersets
Reverse Crunch 2 15, 15
Machine Crunch 2 15, 15
Week 4-5
Workout 1: Legs + Back + Calves
Exercise Sets Reps Gainer
Leg Extension 3 12, 10, 10 Warmup
Smith Machine Squat 3 12, 10, 10 Drop Sets
Leg Press 3 10, 10, 8
Glute-Ham Raise 3 12, 10, 10
Seated Leg Curl 3 12, 8, 8 Drop Sets
Dumbbell Row 3 12, 10, 8
Seated Cable Row 2 12, 10 Drop Sets
Back Extension 2 20, 20
Pull-Up 3 to failure
Standing Calf Raise 3 15, 15, 15
Seated Calf Raise 2 15, 15 Partial Reps
Workout 2: Chest + Shoulders + Arms + Abs
Exercise Sets Reps Gainer
Incline Barbell Press 3 15, 12, 8 Forced Reps
Flat-Bench 2 15, 15 Partial Reps
Machine Overhead Press 3 15, 10, 8 Drop Sets
Pec-Deck Flye 2 15, 15 Partial Reps
Cable Lateral Raise 2 10, 10 Drop Sets
Reverse Pec-Deck Flye 2 10, 10
Weighted Bench Dip 3 10, 10, 8 Drop Sets
Lying Triceps Extension 2 10, 10
Barbell Curl 3 12, 10, 8
EZ-Bar Preacher Curl 2 12, 10 Forced Reps
Hanging Knee Raise 3 15, 15, 15
Cable Crunch 3 15, 15, 15

SPORT TRAINING

Sport Training
Stamina and Cardio Strength
Always start with 5-10 minute warm-up on cardio equip
Train Everyday
Monday
Exercise Sets Reps
3-Position Medicine Ball Crunch 2 30
Twisting Oblique Crunch 2 20 per side
Leg Press 4 30, 28, 26, 24
Seated Calf Raise 4 20
Hammer Strength High Row 4 12
Machine Low Row 4 12
Dumbell Shrug 4 12
Seated Dip Machine 4 12
Jump rope for 30 seconds between ALL sets
Tuesday
Exercise Sets Reps
Hammer Strength Ab Machine 3 25
Haning Knee Raise (Vert bench) 2 30
Leg-Press Calf Raise 3 30
Lying Leg Curl 4 11
Dumbbell Bench 4 15, 14, 13, 13
Hammer Curl 3 15
Dumbbell Curl 3 10
Bodyweight Lunge 6 15 steps
Jump rope for 30 seconds between ALL sets
Wednesday
Exercise Sets Reps
Oblique Crunch 2 20 per side
3-Position Medicine Ball Crunch 2 30
Hanging Knee Raise 1 30
Leg Extension 4 13
Arnold Press 4 13
Machine Lateral Raise 4 13
Machine Reverse Flye 4 13
Dumbbell Curl 4 13
Jump rope for 30 seconds between ALL sets
Thursday
Exercise Sets Reps
Oblique Crunch 2 20 per side
Crunch 2 30
Seated Calf Raise 4 12
Lying Leg Curl 4 12
Seated Cable Row 4 12
Seated Dumbbell Shrug 4 14
Bodyweight Lunges 6 15 steps
Dumbbell Bench 4 15
Seated Hammer Curl 4 10
Jump rope for 30 seconds between ALL sets
Friday
Exercise Sets Reps
Machine-Ball Crunch 1 100
Mhammer Strength Incline Press 1 100
Leg Press 1 100
Seated Hammer Curl 1 100
Sbodyweight Squat 1 100
Jump rope for 30 seconds between ALL sets

WORKOUTS for WOMEN

10 GREAT BUTT EXERCISES! :) – Yes. I did help with this…

a. Walking Lunge

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. As you are pushing up and at the top of your lunge, lunge forward with the other
leg repeating the same movement. Continue with this sequence, alternating from one leg to the other until
you have finished the required amount of reps.

b. Squat

Stand with your legs wide apart – (wider than shoulder width apart). Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing frontwards. Holding one end of a dumbbell with both hands, the other end of the dumbbell should be facing the floor, have your arms directly in front of you. Make sure
your back is straight and don’t lean too far forward. (Keep the weights light to start with) Now bending your knees squat leaning into your heels. Now push yourself back up again squeezing your butt and inner thighs. Make sure you don’t lift your toes up off the floor.

c. Dumbbell Stiff Legged Deadlift

Beginners start with a very light or no weight until you can perform this exercise with correct form.

Stand with your feet only slightly apart. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles, beginners – have your dumbbells at your shins.

Your palms should now be facing your lower legs. Keep your body stable with your chest out, midsection firm, knees slightly bent for beginners and legs straight for advanced.

Squeezing your butt and hamstrings raise your body back up to standing position, while also keeping your chest out, midsection firm and shoulders back. Keep the dumbbells at arms length so when returning to starting position the dumbbells should be in front of your thighs.

d. Reverse Lunges

Reverse lunges can be performed with barbells or dumbbells but I would recommend you not using any of these until you are well practised at performing this exercise with no weights at all. Don’t worry, you will still feel it working.

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Here’s where it changes……….

Step backward with your left leg. Bend both your knees. Your right shin should remain in a straight line with your ankle. Your left knee should be nearly touching the floor. Now with your left foot push up carefully until you are back to starting position. Then swap legs and perform the exericise again stepping back with your right leg. Take your time and keep yourself sturdy.

e. Machine Leg Press

Beginners keep your weights very light to none at all. Sit in the Leg Press machine. Place your feet high on the plate and wider than shoulder width apart. Have your toes
pointing slightly outwards. Keep your chest out, back pushed into the back pad and your midsection firm.

There should be a lever either side of your seat which you will need to unlatch to lower the plate down. Keeping your feet stable lower the plate down towards you controlling it slowly down, depending on your flexibility, until you feel
the pull in the back of your thigh.

If your heels lift off the plate when lowering the plate down then your feet are positioned dangerously too low on the plate. Push, don’t bounce, the plate back up to starting position.

f. Butt Tightener – Exercise Ball

Lie face down on the exercise ball with your abs and hips resting on the top of the ball.

With your arms reaching out directly in front of you, hold onto a machine frame or a nearby bench with both hands to keep you sturdy.

Now with your legs and feet together raise them off the floor while also squeezing your butt holding, if you can, for a count of 2. Your legs shouldn’t raise any higher than your hips and abs.

Lower your legs back to starting position.

g. Step Ups off a Bench or Step

Standing in front of your step or bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure your feet are securely on the bench at the top of the movement.

Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot.

h. Smith Machine Squat

Position yourself in the Smith machine, resting the bar across your traps and upper shoulders.

Place your feet about 8-12 inches in front of your body, just wider than shoulder width apart. Have your toes pointing slightly outwards.

Now lower yourself downwards keeping your midsection firm, inhaling on the way down, keeping your feet and heels pushed into the floor. When your thighs are approximately parallel to the floor squeeze your glutes and hamstrings to push yourself back up again. Exhale on the way up.

Do not bounce the squat when pushing yourself back up. Keep the movement controlled throughout the exercise.

NOTE: To emphasize your glutes in the exercise keep the weights lighter and squat slightly lower than the 90 degree angle.

i. Cable Hip Extension

Place the ankle cuff around your right ankle on the low pulley on the cable crossovers (or the cable machine).

Facing the weight stack and holding onto the bar provided (you will need something stable to hang onto directly in front of you to keep you sturdy) lean forwards slightly, turning your right foot outwards slightly. Now push your foot up and back behind you, squeezing your butt. Have your left knee (your supporting leg) slightly bent so it can support your weight sufficiently.

Now lower your leg down to starting position. Complete your reps and then swap legs.

j. Glute Extension

This looks totally weird but works.

Lie flat on a bench with your legs bent and hanging off the edge. (Your abs and hips should be resting on the end of the bench). Adjust the bench so that your bent knees can
touch the floor. If not they can hang there.

You have two options for this exercise:
You can use ankle weights with the soles of your feet pointing upwards or you can hold a dumbbell between the soles of your feet with the soles of your feet pointing upwards.

Hold onto the bench with your arms. Now with your knees pointing downwards but slightly outwards and your heels facing the ceiling push your feet upwards squeezing your butt. Do not raise your thighs higher than your hips and abs.

If you have lower back problems this exercise can also be performed on the floor. Make sure you use an exercise mat. Beginners should not use any weights until they have got used to performing this exercise.

BEGINNERS – No weights

Choose 3 of the following exercises performing 2-3 sets of 12 – 15 reps for each exercise.

Machine Leg Press
Butt Tightener – Exercise Ball
Plie Squat
Bench Step Ups
Glute Extensions

INTERMEDIATE – Light to Medium weights

Choose 4 of the following exercises performing 3 sets of 12 reps for each exercise.

Walking Lunge
Plie` Squat
Dumbbell Stiff Legged Deadlift
Reverse Lunges
Machine Leg Press
Butt Tightener – Exercise Ball
Step Ups off a Bench or Step
Smith Machine Squat
Cable Hip Extension
Glute Extension

ADVANCED – Medium to Medium / Heavy

Choose 4 of the following exercises performing 4 sets of 10 reps for each exercise.

Walking Lunge
Plie` Squat
Dumbbell Stiff Legged Deadlift
Reverse Lunges
Machine Leg Press
Butt Tightener – Exercise Ball
Step Ups off a Bench or Step
Smith Machine Squat
Cable Hip Extension
Glute Extension

ABS – COOL ROUTINES FOR YOUR MIDSECTION!

FEW RULES AND TIPS ABOUT THE FOLLOWING…..
a. As per the rest of your muscles, for bigger ab muscles you increase the resistance and lessen the reps. You can do this by holding for a count of up to 5 when contracting your abs muscles.

If you’ve achieved a fairly strong ab region and but want to reduce your waistline, yet keep it trim, then increase the reps and decrease the resistance to say a count of 1 when contracting your abs.

Example:

BIG MUSCLES = 5 sets of 10 reps holding for a count
of 6 on contraction

SMALLER MUSCLES = 5 sets of 20 reps holding for a
count of 1 on contraction.

b. Quality reps are best. If you’re swinging your legs, arms and head around performing 100’s of reps you are wasting precious training time.

c. If you’re a beginner don’t go performing the advanced exercises because you will more than likely cause yourself an injury. They are for advanced training folk only.

d. If you have lower back problems then make sure you use some kind of support for your lower back. You can fold up a towel and place it where your back arches up when lying on your back.

The further your legs are bent towards you the less stress on your lower back. So if you find your ab exercises are causing lower back strain keep your legs bent and knees closer to your upper body.

BEGINNERS ROUTINE

Abdominal Crunches

Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises. Lower your head and shoulders back down to the floor and repeat.

Reverse Crunches

Lie flat on your back, legs raised and bent, with your lower legs folded. Place your arms down by your sides with your hands facing downwards. Now raise your pelvis off the floor while also squeezing your lower pelvis, breathing out as you do this. Lower your pelvis down again and repeat the exercise.

Extended Leg Crunch to the sides

Lie flat on your back on the floor. Have your hands raised above your chest and your legs extended directly upwards, with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with your hands reaching towards your right knee raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position. Crunch up again reaching for the left knee and lowering your upper body down again.

INTERMEDIATE ROUTINE

Legs Raised Crunch

Lie flat on your back on the floor. Have your hands clasped lightly behind your neck and your legs extended directly upwards with the soles of your feet facing the ceiling and keeping your knees slightly bent.

Crunch up with your hands reaching towards your toes raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position.

Incline Bench Reverse Crunch

Lying flat on your back on an Incline Bench with your head at the higher end of the bench and your legs toward the lower end. Place your hands up behind your head holding onto the pad or bars. Do not use your arms to pull yourself up. Concentrate on using your abs to squeeze your pelvis up.

Have your legs bent and slightly extended. Curl your knees up towards your chest, lifting your lower back off the bench. Squeeze at the top of the movement then lower down slowly to starting position.

Side Leg Raises

Lie on your right side with your body in a straight line. Have your knees slightly bent and your right arm stretched outwards with your palm facing the floor for support. Have
your left arm bent with your left hand at your temple at the left side of your head.

Now raise your left leg up while also slightly raising your head and shoulders until you feel the crunch at the side of your waistline. Squeeze, then lower your upper body and your leg down until it nearly touches your right leg (about 3 inches apart), then repeat. Complete your reps then
change sides.

ADVANCED ROUTINE

Knee Thrust Backs

Lying flat on your back on the floor. Have your hands down by your sides with your palms facing the floor. Depending on how advanced your abdominal training is you can have your legs fully extended, with your legs virtually touching the floor, otherwise you may like to bend your knees to lessen the strain on your lower back.

Raise your legs thrusting them up off the floor, until your knees virtually reach your chest. Raise your head and shoulders slightly squeezing your abs. Lower your pelvis and legs down to starting position. Keep this movement continuously until you have completed your set. To increase the intensity try not to touch the floor with your feet in between reps. Correct form is very important with this exercise.

Lying Leg Thrusts – OUCH!

Lie flat on your back on the floor. Depending on how advanced your abdominal training is you can either have your legs fully extended and flat on the floor, or bent. Have your head and shoulders raised off the floor, with your hands underneath your butt. (Where your butt joins the back of your thigh) This is to help prevent your back from arching when lowering your legs.

Raise your legs thrusting them up off the floor, your lower back should also raise up off the floor. Squeeze your abs then lower your pelvis and legs down to starting position. Correct form is also very important with this exercise.

Side Leg Raises

Lie on your right side with your body in a straight line with your knees slightly bent. Have your left arm bent and left hand supporting the back of your neck, keeping your elbow facing upwards. Your right arm should be in front of you with your right hand resting on your hip or on the floor. Raise both your legs and your upper body upwards until you feel the crunch. Squeeze then lower back down to starting position. Complete required amount of reps then switch sides.

Full Body Workout! Burn Fat and Increase Muscle

This circuit workout includes cardio intervals along with weight training.

If you feel any pain, feel ill or dizzy during this workout stop and seek your doctors advise. You should always receive a check up from your doctor before starting any exercise or eating plan.

WARM UP 10 MINS:
Starting at a moderate pace then increasing slightly – you should not be huffing and puffing (or out of breath) at any stage of the cardio intervals. If you are then either slow right down or take a break.

“STARTING A-FRESH” WORKOUT:

a. Squats
Either with barbells or with your arms folded across your chest.

b. Leg Curls

c. Machine or Barbell Bench Press

d. Dumbbell Bicep Curls

e. Cardio – moderate to 75% intensity for 10 mins

f. Wide Grip Lat Pulldowns

g. Standing Calf Raise on Step or Calf Raise Machine

h. Tricep Dips or Cable Tricep Pressdowns

i. Cardio – moderate to 75% intensity for 10 mins

j. Barbell Upright Rows

k. Abdominal Crunches

COOLDOWN: 10 mins – take it easy

Then perform your stretches

HOW TO PERFORM THIS WORKOUT

Start off with your warmup. Perform one set of each exercise using 12 repetitions. Except for your calves and your abs for which you should perform 15 reps.

Perform this program for up to 8 weeks depending on your fitness level. You can then add another set onto each exercise, increasing the weights slightly. Eg… Squats: 2 x sets of 12 reps. At this point you can also add an incline to your cardio or up the intensity slightly.

EXERCISES FOR YOUR WORKOUT:

a. Squats

Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing continuing with the second squat, then third etc until you have completed the set.

b. Leg Curls

Lie face down on the bench or leg curl machine with the pads resting on the back of your ankles. Hold onto the handles or onto the bench or framework to keep you stable. Have your knees slightly hanging over the edge of the bench. Do not strain your neck up keep your head forward and do not arch your back up. Curl your legs up
so that the pads are virtually touching your backside. Squeeze your backside muscles then slowly lower your legs down to starting position. Repeat the exercise until you have completed your set.

c. Machine or Barbell Bench Press

Barbell Bench Press

This exercise is fantastic for stimulating muscle growth in your chest region. You will need a flat bench for this exercise. Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don’t touch
the floor, you can bend your legs and place your feet at the end of the bench. Using a wide grip on your barbell, have your palms facing up and your grip just past shoulder width. Push the barbell directly above your chest. DO NOT HOLD YOUR BREATH. Lower the barbell down slowly until
it only slightly touches your chest at nipple line. (Your elbows should be pointing out to the sides.) Push the barbell back up to starting position, make sure you don’t bounce the barbell at the top of the movement. Repeat exercise until you have completed your set.

Machine Bench Press

Great exercise for beginners wanting to gain experience in performing the bench press. Lie flat on your back on a bench directly underneath the bars of the machine. Line the bars up with the sides of your chest. Place your hands on the bars with your palms facing upwards. Keep your lower back pushed into the bench and your feet on the
end of the bench, if they don’t touch the floor. Push the bars upwards until your arms are virtually straight then lower them down again until they are nearly all the way to the bottom. Now push the bars back up again. Continue repeating the exercise until you have completed your set.

d. Dumbbell Bicep Curls

Stand with your feet shoulder width apart, and knees slightly bent. Hold a dumbbell in each hand down by your sides, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel the “pulling feeling” in your biceps. Now lower the dumbbells down to starting position and repeat exercise to complete your set.

e. Cardio – moderate to 75% intensity for 10 mins
Your choice: bike, treadmill, other cardio machines etc.

f. Wide Grip Lat Pulldowns

You can either use a Pulldown Machine or a pulley machine. Either way you will be seated during this exercise and using a wide grip bar.

Seated, facing the pulley machine, place a wide grip on the bar just past shoulder width. Pull the bar down behind your neck so it nearly touches the top of your shoulders. Do not lean or arch your neck too far forward. Keep your chest out, your midsection firm and your head facing frontwards throughout the exercise. Slowly return the bar
back towards the pulley stopping when you feel the stretch, then repeat the exercise until you have completed the set.

g. Standing Calf Raise on Step or Calf Raise Machine

Standing Calf Raise on Step

Stand on a step, block or platform, with your feet slightly narrower than shoulder width apart, and with only the balls of your feet actually on the step. Your heels should be hanging off the end. Push up high with your heels, squeezing your calf muscles, then lower your heels down again to feel the stretch. Repeat for required amount of reps to complete the set. Throughout this exercise keep your lets straight.

Calf Raise Machine

Stand on the calf raise machine with the balls of your feet on the block or platform and your heels hanging off the edge. Standing up straight with your chest out and midsection firm placing your shoulders under the shoulder pads and your head in between them. Keeping your legs straight. Push up high with your heels squeezing your calf muscles then lower them down to feel the stretch. Continue to complete the set. Throughout this exercise keep your lets straight.

h. Tricep Dips or Cable Tricep Pressdowns

Tricep Dips

Sitting on a bench or chair, have your legs extended out in front of you. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement. Have your hands besides your backside and
facing frontwards. Place your backside to the edge of the bench or chair, making sure the chair is secure and won’t slip out from under you. Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders. Push back up and lower your self down again without stopping. Do this for the required amount of reps.

Cable Tricep Pressdowns

Standing facing the cable machine, have your knees slightly bent. Lean forward slightly, not too far, keeping your midsection firm, chest out and your elbows down by your waist. Using a bar attachment on the top pulley have an overhand grip, with your thumb also over the top. Have your hands about 7-8 inches apart. Start with your elbows
at your waist and the bar level with your chest, keep your head facing frontwards. Push the bar downwards toward your thighs, keeping your elbows pivoted at your waistline, until your elbows and arms are nearly straight. Slowly return the bar back to starting position (level with chest) and repeat exercise. Keep it smooth and don’t “clunk”
the weights. Repeat for required amount of reps.

i. Cardio – moderate to 75% intensity for 10 mins Cardio activity of your choice. Jump rope, steps ups etc or your cardio machine.

j. Barbell Upright Rows

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold the bar in front of your thighs, with an overhand grip and your hands about 5-6 inches apart. Have your palms facing your body. Pull the bar up, keeping it close to your body, until it reaches you upper chest. Keep your elbows up (past shoulder height) and out. Lower down slowly and repeat the exercise to complete your set.

k. Abdominal Crunches

Lie flat on your back on your mat with your legs bent and feet flat. Beginners keep your lower back firm to the floor. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body
raises.

As you crunch up, squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set.

Note: Make sure your hands are only lightly clapsed behind your neck. Never, ever pull or drag your neck upwards using your hands. When crunching use your upper body (chest and shoulders). Another option is to have your hands folded across your chest.

2 x GYM CIRCUIT WORKOUTS FOR MEN AND WOMEN!

Depending on your fitness…

Stay within around 60% – 80% of your maximum heart rate. To get your maximum heart rate subtract your age from 220. Then calculate 60% of this total then 80%.
Example:
220 – 35 (age) = 185
60% x 185 = 111
80% x 185 = 148

Take your pulse for a count of 10 secondsand it should be between 18.5 (111 divided by 6) and 24.6 (148 divided by 6)

For your resistance or weights aim for between 50% – 80% of your one rep maximum.

WORKOUT A

Warm-up for 10 mins using your favorite
cardio machine or activity.

1. Walking Lunges            15 each leg
2. Wide Grip Lat Pulldown    12 reps
3. Machine Bench Press       12 reps
4. Incline Reverse Crunches 12 reps
5. Barbell Bicep Curl        12 reps
6. Jump Rope                  2 minutes
7. Cable Tricep Pressdowns   12 reps
8. Standing Calf Machine Raises   12 reps
9. Seated Dumbbell Shoulder Raises 12 reps

Cool down for 10 mins using your favorite cardio machine or activity. Then perform your stretches.

WORKOUT B

Warm-up for 10 mins using your favorite cardio machine or activity.

1. Leg Press                  15 reps
2. Narrow-Grip PullUp Machine 12 reps
3. Dumbbell Bench Flyes       12 reps
4. Abdominal Crunches         12 reps
5. Dumbbell Hammer Curl       12 reps
6. Bike or Treadmill        2 minutes
7. Machine Tricep Dips        12 reps
8. Step Ups on Bench          20 reps
9. Barbell Upright Rows       12 reps

Cool down for 10 mins using your favorite cardio machine or activity. Then perform your stretches.

(see guide below…)

Beginners:
Perform your circuit once, taking your time to ensure you’ve completed your exercises with correct technique. Keep your weights light through to no resistance at all.

Once you’ve got used to the circuit you can repeat it, making sure you take a short rest of up to 1 minute, or more if you need to, before performing the circuit again.

Intermediate:
Repeat up to 3 times total! Rest for 45 – 60 seconds then repeat circuit. Kept strict form.

Advanced:
Repeat up to 4 times. Rest for 45 – 60 seconds then repeat circuit. Kept strict form.

Note: Do not lift or push any weights above heart level if you have any blood pressure problems or heart conditions. If at any time you feel sick, dizzy or suffer severe muscle
soreness stop and seek medical advise.

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