EXERCISE Stage 2 of our 5 step formula on how our clients lose their first 5kg?
You didn’t think you would get away without a stage covering exercise, did you?
I’m sure you’ve been a little confused over the years. Is cardio necessary, are weights
going to make you big, should I be training every day? There is so much out there,
and very often people are doing the wrong type of training for their goal.
You’re here because you want to change your body shape right? You want to lose
body fat, build some muscle, and look in mirror and like what you see?
If you answered yes to these, then this is the format that you need to be following.
We have been coaching clients for over 5 years, and we are known for the level of
results that we achieve. Not only that, but our clients find the process that we teach
them to be sustainable. This is why we see our client’s months and years down the
line, and they’re still in shape and loving their new body.
CHANGING YOUR BODYSHAPE (BODY COMPOSITION)
The answer for anyone trying to change their body shape is muscle building. Now
before you run a mile, I didn’t say bodybuilding. Your primary goal when you’re
trying to change your body shape, should be adding muscle to your frame. Muscle
not only gives you better shape (which improves everyone’s self-confidence), it will
use more energy (which equals fat loss), and it also improves your posture (reduces
injuries).To add muscle to your body, you do need to lift weights.
We have written out 3 programmes for you (bases on 3 different goals) to follow across your first 3 weeks. Pick one of these programme that base on your goal and stick with it for at least 4 weeks. Trust us when we say this, you will keep making progress on this for at least 6 – 8 weeks if you work hard.
Goal: Build strength and muscle mass
Full Body Workout
A: Barbell Squat – 3 sets of 10 reps (60 secs rest after set)
SUPERSET (60 sec rest after each superset)
B1: Dumbbell Step-Up – 3 sets of 10 reps
B2: Barbell Glute Bridge – 3 sets of 10 reps
C1: Barbell Bench Press – 3 sets of 10 reps
C2: Dumbbell Tate Press – 3 sets of 10 reps
D1: T-Bar Row – 3 sets of 10 reps
D2: Dumbbell Curl – 3 sets of 10 reps
E1: Barbell Overhead Press – 3 sets of 10 reps
E2: Dumbbell Lateral Raise – 3 sets of 10 reps
F1: Butterfly Sit-Ups – 3 sets of 20 reps
F2: Plank – 60 Seconds
Goal: Burn fat and boost endurance
A1: 400 m2 Rowing
A2: 10 Burpees
60 Seconds Rest
Repeat for 7 Rounds
Take 3 Minutes recovery before B Work Out
Norwegian 4 x 4 HIIT Protocol
4 Minute Treadmill Run at 85-95% Max Heart Rate
3 Minute Rest
Repeat for 4 Rounds
Goal: Relax the mind and repair the body
Low-Intensity Recovery Session
A. Primary Work Out
Total-body foam roll
Dynamic Stretch Routine – do 2 sets of 15 reps of the following exercises:
1. T-Spine Rotation
2. Plank Walkouts
3. Lunge Torso Twists
4. March & Reach
YOGA Flow Sequence
Do 3 minutes each of the following exercises, resting for 60 seconds before progressing to the next movement:
B. Secondary Workout
20 Minute low-intensity treadmill run at 60-70% max heart rate