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06 March 2013

Combo programmes Beginner - 3 days a week, home gym

Get fit with 3 sessions a week.

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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.

Wednesday

Cardio 5 min. (warm-up)
Pectoral flies (SETS: 4 REPS: 14/12/10/8)
Horizontal chest press (SETS: 3REPS: 14)
Shoulder press with theraband (SETS: 4 REPS: 14/12/10/8)
Side lateral raises with theraband (SETS: 3 REPS: 14)
Tricep pressdown with theraband (SETS: 4 REPS: 14/12/10/8)
Triceps overhead press (SETS: 3 REPS: 14)
Standing row with theraband (SETS: 4 REPS: 14/12/10/8)
Lateral pulldown with theraband (SETS: 3 REPS: 14)
Biceps curl with theraband (SETS: 4 REPS: 14/12/10/8)
Hammer curl with theraband (SETS: 3 REPS: 14)

Friday
Cardio 5 min. (warm-up)
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.

Wednesday

Cardio 5 min. (warm-up)
Repeat lower-body series as displayed in week 1.

Friday
Cardio 5 min. (warm-up)
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.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)
 
Wednesday
Cardio 5 min. (warm-up)
Repeat upper-body series as displayed in week 1.

Friday
Cardio 5 min. (warm-up)
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.
Abdominal curls (SETS: 3 REPS: 14)
Reverse curls (SETS: 3 REPS: 14)
Oblique crunches (SETS: 3 REPS: 14)

Wednesday
Cardio 5 min. (warm-up)
Repeat lower-body series as displayed in week 1.

Friday
Cardio 5 min. (warm-up)
Repeat upper-body series as displayed in week 1.

WEEK 5

Monday
Cardio 25 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)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.

WEEK 6

Monday
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)

Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.

Friday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES AS DISPLAYED IN WEEK 1.

WEEK 7

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES AS DISPLAYED IN WEEK 1.

Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.

WEEK 8

Monday
Cardio 30 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)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES AS DISPLAYED IN WEEK 1.

Friday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES AS DISPLAYED IN WEEK 1.

WEEK 9

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Wednesday
Cardio 5 min. (warm-up)
Pectoral flies (SETS: 4 REPS: 14/12/10/8)
Horizontal chest press (SETS: 3REPS: 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)
Biceps curl with theraband (SETS: 4 REPS: 14/12/10/8)
Hammer curl with theraband (SETS: 3 REPS: 20)

Friday
Cardio 5 min. (warm-up)
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 4 min. each.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Wednesday
Cardio 5 min. (warm-up)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9

WEEK 11

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Wednesday
Cardio 5 min. (warm-up)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9

WEEK 12

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)

Wednesday
Cardio 5 min. (warm-up)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9

Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9

 
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