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Updated 07 July 2015

Combo programmes Beginner - 2 days a week, home gym

Get fit with 2 weekly sessions.

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For the resistance exercises: Start at a resistance level that allows you to complete 14 repetitions without pausing.

Increase your resistance by moving further away from your anchor point or add another piece of resistance tubing.

WEEK 1

Monday
Cardio 20 min. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Pectoral flies (SETS: 4 REPS: 14/12/10/8)
Horizontal chest press (SETS: 3 REPS: 20)
Shoulder press with theraband (SETS: 4 REPS: 14/12/10/8)
Side lateral raises with theraband (SETS: 3 REPS: 20)
Tricep pressdown with theraband (SETS: 4 REPS: 14/12/10/8)
Triceps overhead press (SETS: 3 REPS: 20)
Standing row with theraband  (SETS: 4 REPS: 14/12/10/8)
Lateral pulldown with theraband  (SETS: 3 REPS: 20)
Bicep curls with theraband (SETS: 4 REPS: 14/12/10/8)
Hammer curl with theraband (SETS: 3 REPS: 20)

Thursday
Cardio 20 min. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
Quadriceps tubing squat (sets: 4 reps: 14/12/10/8)
Body raise (sets: 4 reps: 14/12/10/8)
Hip lifts (sets: 3 reps: 14)
Hamstring curls with theraband (sets: 4 reps: 14/12/10/8)
Standing leg curl with theraband (sets: 3 reps: 14)
Lunges (sets: 3 reps: 14)
Calf contractions (sets: 4 reps: 14/12/10/8)

WEEK 2

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Repeat lower-body series as displayed in week 1.

Thursday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Repeat upper-body series as displayed in week 1.

WEEK 3

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Repeat upper-body series as displayed in week 1.

Thursday

Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Repeat lower-body series as displayed in week 1.

WEEK 4

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Repeat lower-body series as displayed in week 1.

Thursday

Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Repeat upper-body series as displayed in week 1.

WEEK 5

Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20.
 
Thursday

Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20.

WEEK 6

Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20

Thursday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20.

WEEK 7

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20.

Thursday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20

WEEK 8

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20

Thursday
Cardio 30 MIN.
INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES. INCREASE SETS:3 / REPS:14 TO SETS:3 / REPS:20.

WEEK 9

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Pectoral flies (SETS: 4 REPS: 14/12/10/8)
Horizontal chest press (SETS: 3 REPS: 20)
Shoulder press with theraband (SETS: 4 REPS: 14/12/10/8)
Side lateral raises with theraband (SETS: 3 REPS: 20)
Tricep pressdown with theraband (SETS: 4 REPS: 14/12/10/8)
Triceps overhead press (SETS: 3 REPS: 20)
Standing row with theraband  (SETS: 4 REPS: 14/12/10/8)
Lateral pulldown with theraband  (SETS: 3 REPS: 20)
Bicep curls with theraband (SETS: 4 REPS: 14/12/10/8)
Hammer curl with theraband (SETS: 3 REPS: 20)

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
Quadriceps tubing squat (sets: 4 reps: 14/12/10/8)
Body raise (sets: 4 reps: 14/12/10/8)
Hip lifts (sets: 3 reps: 20)
Hamstring curls with theraband (sets: 4 reps: 14/12/10/8)
Standing leg curl with theraband (sets: 3 reps: 20)
Lunges (sets: 3 reps: 20)
Calf contractions (sets: 4 reps: 14/12/10/8)

WEEK 10

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9

WEEK 11

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9

Thursday
Cardio 20 MIN.INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

WEEK 12

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9


 
 
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