Fat Loss / Muscle Maintainance
For information purposes only. Exercise at your own risk
Intermediate Workouts
Exercise at your own risk. Consult your GP before adopting an exercise regime
Session 1 of 2
Treadmill on incline 10 mins
Rowing Machine 1000 metres
Dynamic Stretching
Barbell Bench Press 1 set of 10 - 12 reps
Barbell Incline Bench Press 1 set of 10 - 12 reps
Dumbell Shoulder Press 1 set of 10 - 12 reps
B arbell Upright Row 1 set of 10 -12 reps
Bench Tricep Dips 1 10 -12
Grappler 2 mins x 2 intervals with 1 min rest in between
Stepper 5 mins
Crunches on ball 2 sets of 25 reps
Russian Twist with med ball 2 sets of 20 reps
Dorsal Raises 1 set of 12 reps
Bench Knee Raises 1 set of 25 reps
Cross Trainer 10 mins
Session 2 of 2
Treadmill 15mins
Stepper 5 minutes
Dynamic Stretching
Lat Pull Down 1 set of 10 - 12 reps
Reverse Grip Lat Pull Down 1set of 12 - 15 reps
One arm Row 2 sets of 12 – 15 reps on each side
Seated dumbbell Bicep Curl 1 set with a Total of 16 - 20 reps
Leg Press 2 sets of 15 - 20 reps
Leg extension 1 set of 12 - 15 reps
Hamstring curl 1 set of 12 - 15 reps
Rowing Machine 1000m
Cross Trainer 10 mins
Whole Body Workout
Cross Trainer 10
Rower 1000 metres
Dynamic Stretching
Super Sets -
Complete the two exercises stated without any rest in between until the 2 sets are finished. For example do 12 reps on chest press, then do 12 pres on lat pull down, then straight back to chest press for another 12 reps and then lat pull down for the final 12.
Chest Press / Lat Pull Down 2 sets (on each exercise) with 12 reps on each exercise
Bicep Curl / Bench Dips 2 sets of 10 reps on each
Leg Extension / Hamstring Curl 2 sets of 10 reps on leg ext. and 20 reps on Hamstring curl
Leg Press / standing dumbbell shoulder press 2 sets of 30 on leg press and 12 reps on shoulder press
Grappler 2 x 2 mins
Stepper 5 mins
Ab cruncher 2 sets of 25 reps
Dorsal Raise 1 set of 12
Russian Twist with med ball 1set of 30 reps
Knee Raises 1 set of 20 reps
Side Bends 1 set of 15 reps each side
Cross Trainer 10 mins
Treadmill 5 mins
Circuit Based Workout
Treadmill on incline 10 mins
Bike Intervals*
20 secs on level 20, 10 secs on level 2, repeated 5-8 times with no rest / gap inbetween
Circuit
Dumbell Bench Press 1 set of 25 reps
Dumbell squats 1 set of 50 reps
Russian Twist 1 set of 30 reps
Standing Dumbell Shoulder Press 1 set of 30 reps
Lat pull down 1 set of 30 reps
Crunches 1 set of 25 reps
Dumbbell Bicep curls 1 set of 30 reps in total (15 on each arm)
Stability Ball Exercises
Dumbell shoulder press on ball 1 set of 15 reps
Single arm alternate Dumbell Front Raise on ball 1 set of 16 reps in total
Plank 1 set of 30 secs
Treadmill 20 mins
*Tabata Intervals
