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Updated 07 March 2013

Special needs Beginner - Flab Fighter for 40+

You will increase your lean muscle mass, decrease your body-fat percentage and increase your fitness levels.

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Programme information:
Level: Beginner; Women
Where: Outdoors or in the gym.
Components: Cardio (combination) & resistance exercises
Weeks: 8
Sessions per week: 4
At completion: You will increase your lean muscle mass, decrease your body-fat percentage and increase your fitness levels.

WEEK 1

Monday

Cardio combo.Cardio 20 min in total: 15 min easy,5 min at a moderate to fast pace

Tuesday

Leg extensions with machine (SETS:1 REPS:15)
Leg press (SETS:2 REPS:10)
Step ups (SETS:2 REPS:10)
Bench dips (SETS:2 REPS:10)
Standing calf raises (SETS:2 REPS:15)
Floor pushups (Sets: 1 Reps: 15)
Rotator cuff internal rotation (Sets: 1 Reps: 12)
Rotator cuff external rotation (Sets: 1 Reps: 10)
Close grip pulldowns (Sets: 1 Reps: 15)
Bicep curls with dumbbells (Sets: 2 Reps: 10)
Tricep pressdowns (Sets: 2 Reps: 15)
Seated calf raises (Sets: 2 Reps: 15)
Leg curls (Sets: 2 Reps: 10)
Hip lifts (Sets: 2 Reps: 10)
Lower back rehab
Abdominal Curls (SETS:1 REPS:15)
 
Wednesday
Cardio combo. Cardio 20 min in total: 15 min easy, 5 min at moderate to fast pace

Thursday

Leg extensions with machine (SETS:1 REPS:15)
Leg press (SETS:2 REPS:10)
Step ups (SETS:2 REPS:10)
Bench dips (SETS:2 REPS:10)
Standing calf raises (SETS:2 REPS:15)
Abdominal Curls (SETS:1 REPS:15)
Floor pushups (SETS:1 REPS:15)
Rotator cuff internal rotation (SETS:1 REPS:12)
Rotator cuff external rotation (SETS:1 REPS:10)
Close grip pulldowns (SETS:1 REPS:15)
Bicep curls with dumbbells (SETS:2 REPS:10)
Tricep pressdowns (SETS:2 REPS:15)
Hip lifts (SETS:2 REPS:10)
Leg curls (SETS:2 REPS:10)

WEEK 2

Monday

Cardio combo. Cardio 20 min, 7 min faster

Tuesday

Leg extensions with machine (SETS:2 REPS:9)
Leg press (SETS:2 REPS:11)
Step ups (SETS:2 REPS:11)
Bench dips (SETS:2 REPS:11)
Standing calf raises (SETS:2 REPS:16)
Abdominal Curls (SETS:2 REPS:9)
Floor pushups (SETS:2 REPS:9)
Rotator cuff internal rotation (SETS:1 REPS:14)
Rotator cuff external rotation (SETS:1 REPS:12)
Close grip pulldowns (SETS:1 REPS:9)
Bicep curls with dumbbells (SETS:2 REPS:11)
Tricep pressdowns (SETS:2 REPS:16)
Hip lifts (SETS:2 REPS:11)
Leg curls (SETS:2 REPS:11)
 
Wednesday
Cardio combo. Cardio 20 min,7 min faster

Thursday

Leg extensions with machine (SETS:2 REPS:9)
Leg press (SETS:2 REPS:11)
Step ups (SETS:2 REPS:11)
Bench dips (SETS:2 REPS:11)
Standing calf raises (SETS:2 REPS:16)
Abdominal Curls (SETS:2 REPS:9)
Floor pushups (SETS:2 REPS:9)
Rotator cuff internal rotation (SETS:1 REPS:14)
Rotator cuff external rotation (SETS:1 REPS:12)
Close grip pulldowns (SETS:1 REPS:9)
Bicep curls with dumbbells (SETS:2 REPS:11)
Tricep pressdowns (SETS:2 REPS:16)
Hip lifts (SETS:2 REPS:11)
Leg curls (SETS:2 REPS:11)

WEEK 3

Monday

Cardio combo. Cardio 20 min, 9 min faster

Tuesday
Leg extensions with machine (SETS:2 REPS:10)
Leg press (SETS:2 REPS:12)
Step ups (SETS:2 REPS:12)
Bench dips (SETS:2 REPS:12)
Standing calf raises (SETS:2 REPS:16)
Abdominal Curls (SETS:2 REPS:10)
Floor pushups (SETS:2 REPS:10)
Rotator cuff internal rotation (SETS:1 REPS:16)
Rotator cuff external rotation (SETS:1 REPS:14)
Close grip pulldowns (SETS:1 REPS:10)
Bicep curls with dumbbells (SETS:2 REPS:12)
Tricep pressdowns (SETS:2 REPS:17)
Hip lifts (SETS:2 REPS:12)
Leg curls (SETS:2 REPS:12)

Wednesday
Cardio combo. Cardio 20 min, 9 min faster

Thursday

Leg extensions with machine (SETS:2 REPS:10)
Leg press (SETS:2 REPS:12)
Step ups (SETS:2 REPS:12)
Bench dips (SETS:2 REPS:12)
Standing calf raises (SETS:2 REPS:17)
Abdominal Curls (SETS:2 REPS:10)
Floor pushups (SETS:2 REPS:10)
Rotator cuff internal rotation (SETS:1 REPS:16)
Rotator cuff external rotation (SETS:1 REPS:14)
Close grip pulldowns (SETS:1 REPS:10)
Bicep curls with dumbbells (SETS:2 REPS:12)
Tricep pressdowns (SETS:2 REPS:17)
Hip lifts (SETS:2 REPS:12)
Leg curls (SETS:2 REPS:12)

WEEK 4

Monday

Cardio combo. Cardio 20 min, 11 min faster

Tuesday
Leg extensions with machine (SETS:2 REPS:11)
Leg press (SETS:2 REPS:13)
Step ups (SETS:2 REPS:13)
Bench dips (SETS:2 REPS:13)
Standing calf raises (SETS:2 REPS:18)
Abdominal Curls (SETS:2 REPS:11)
Floor pushups (SETS:2 REPS:11)
Rotator cuff internal rotation (SETS:1 REPS:18)
Rotator cuff external rotation (SETS:1 REPS:16)
Close grip pulldowns (SETS:1 REPS:11)
Bicep curls with dumbbells (SETS:2 REPS:13)
Tricep pressdowns (SETS:2 REPS:18)
Hip lifts (SETS:2 REPS:13)
Leg curls (SETS:2 REPS:13)
 
Wednesday

Cardio combo : Cardio 20 min, 11 min faster

Thursday
Leg extensions with machine (SETS:2 REPS:11)
Leg press (SETS:2 REPS:13)
Step ups (SETS:2 REPS:13)
Bench dips (SETS:2 REPS:13)
Standing calf raises (SETS:2 REPS:18)
Abdominal Curls (SETS:2 REPS:11)
Floor pushups (SETS:2 REPS:11)
Rotator cuff internal rotation (SETS:1 REPS:18)
Rotator cuff external rotation (SETS:1 REPS:16)
Close grip pulldowns (SETS:1 REPS:11)
Bicep curls with dumbbells (SETS:2 REPS:13)
Tricep pressdowns (SETS:2 REPS:18)
Hip lifts (SETS:2 REPS:13)
Leg curls (SETS:2 REPS:13)

WEEK 5

Monday

Cardio combo. Cardio 20 min,13 min faster

Tuesday
Leg extensions with machine (SETS:2 REPS:12)
Leg press (SETS:2 REPS:14)
Step ups (SETS:2 REPS:14)
Bench dips (SETS:2 REPS:14)
Standing calf raises (SETS:2 REPS:19)
Abdominal Curls (SETS:2 REPS:12)
Floor pushups (SETS:2 REPS:12)
Rotator cuff internal rotation (SETS:1 REPS:19)
Rotator cuff external rotation (SETS:1 REPS:17)
Close grip pulldowns (SETS:1 REPS:12)
Bicep curls with dumbbells (SETS:2 REPS:14)
Tricep pressdowns (SETS:2 REPS:19)
Hip lifts (SETS:2 REPS:14)
Leg curls (SETS:2 REPS:14)
 
Wednesday
Cardio combo. Cardio 20 min,13 min faster

Thursday
Leg extensions with machine (SETS:2 REPS:12)
Leg press (SETS:2 REPS:14)
Step ups (SETS:2 REPS:14)
Bench dips (SETS:2 REPS:14)
Standing calf raises (SETS:2 REPS:19)
Abdominal Curls (SETS:2 REPS:12)
Floor pushups (SETS:2 REPS:12)
Rotator cuff internal rotation (SETS:1 REPS:10)
Rotator cuff external rotation (SETS:1 REPS:17)
Close grip pulldowns (SETS:1 REPS:12)
Bicep curls with dumbbells (SETS:2 REPS:14)
Tricep pressdowns (SETS:2 REPS:19)
Hip lifts (SETS:2 REPS:14)
Leg curls (SETS:2 REPS:14)

WEEK 6

Monday

Cardio combo. Cardio 20 min,15 min faster

Tuesday
Leg extensions with machine (SETS:2 REPS:13)
Leg press (SETS:2 REPS:15)
Step ups (SETS:2 REPS:15)
Bench dips (SETS:2 REPS:15)
Standing calf raises (SETS:2 REPS:20)
Abdominal Curls (SETS:2 REPS:13)
Floor pushups (SETS:2 REPS:13)
Rotator cuff internal rotation (SETS:1 REPS:12)
Rotator cuff external rotation (SETS:1 REPS:11)
Close grip pulldowns (SETS:1 REPS:13)
Bicep curls with dumbbells (SETS:2 REPS:15)
Tricep pressdowns (SETS:2 REPS:20)
Hip lifts (SETS:2 REPS:15)
Leg curls (SETS:2 REPS:15)
 
Wednesday
Cardio combo. Cardio 20 min,15 min faster

Thursday
Leg extensions with machine (SETS:2 REPS:13)
Leg press (SETS:2 REPS:15)
Step ups (SETS:2 REPS:15)
Bench dips (SETS:2 REPS:15)
Standing calf raises (SETS:2 REPS:20)
Abdominal Curls (SETS:2 REPS:13)
Floor pushups (SETS:2 REPS:13)
Rotator cuff internal rotation (SETS:1 REPS:12)
Rotator cuff external rotation (SETS:1 REPS:11)
Close grip pulldowns (SETS:1 REPS:13)
Bicep curls with dumbbells (SETS:2 REPS:15)
Tricep pressdowns (SETS:2 REPS:20)
Hip lifts (SETS:2 REPS:15)
Leg curls (SETS:2 REPS:15)

WEEK 7

Monday

Cardio combo. Cardio 20 min,17 min faster

Tuesday
Leg extensions with machine (SETS:2 REPS:14)
Leg press (SETS:2 REPS:16)
Step ups (SETS:2 REPS:16)
Bench dips (SETS:2 REPS:16)
Standing calf raises (SETS:2 REPS:21)
Abdominal Curls (SETS:2 REPS:14)
Floor pushups (SETS:2 REPS:14)
Rotator cuff internal rotation (SETS:1 REPS:13)
Rotator cuff external rotation (SETS:1 REPS:12)
Close grip pulldowns (SETS:1 REPS:14)
Bicep curls with dumbbells (SETS:2 REPS:16)
Tricep pressdowns (SETS:2 REPS:21)
Hip lifts (SETS:2 REPS:16)
Leg curls (SETS:2 REPS:16)
 
Wednesday
Cardio combo. Cardio 20 min, 17 min faster

Thursday
Leg extensions with machine (SETS:2 REPS:14)
Leg press (SETS:2 REPS:16)
Step ups (SETS:2 REPS:16)
Bench dips (SETS:2 REPS:16)
Standing calf raises (SETS:2 REPS:21)
Abdominal Curls (SETS:2 REPS:14)
Floor pushups (SETS:2 REPS:14)
Rotator cuff internal rotation (SETS:1 REPS:13)
Rotator cuff external rotation (SETS:1 REPS:12)
Close grip pulldowns (SETS:1 REPS:14)
Bicep curls with dumbbells (SETS:2 REPS:16)
Tricep pressdowns (SETS:2 REPS:21)
Hip lifts (SETS:2 REPS:16)
Leg curls (SETS:2 REPS:16)

WEEK 8

Monday

Cardio combo. Cardio 25 min,20 min faster

Tuesday

Leg extensions with machine (SETS:2 REPS:14)
Leg press (SETS:2 REPS:16)
Step ups (SETS:2 REPS:16)
Bench dips (SETS:2 REPS:16)
Standing calf raises (SETS:2 REPS:21)
Abdominal Curls (SETS:2 REPS:14)
Floor pushups (SETS:2 REPS:14)
Rotator cuff internal rotation (SETS:1 REPS:13)
Rotator cuff external rotation (SETS:1 REPS:12)
Close grip pulldowns (SETS:1 REPS:14)
Bicep curls with dumbbells (SETS:2 REPS:16)
Tricep pressdowns (SETS:2 REPS:21)
Hip lifts (SETS:2 REPS:16)
Leg curls (SETS:2 REPS:16)

Wednesday
Cardio combo. Cardio 25 min, 20 min faster

Thursday
Leg extensions with machine (SETS:2 REPS:15)
Leg press (SETS:2 REPS:17)
Step ups (SETS:2 REPS:17)
Bench dips (SETS:2 REPS:17)
Standing calf raises (SETS:2 REPS:22)
Abdominal Curls (SETS:2 REPS:15)
Floor pushups (SETS:2 REPS:15)
Rotator cuff internal rotation (SETS:1 REPS:14)
Rotator cuff external rotation (SETS:1 REPS:13)
Close grip pulldowns (SETS:1 REPS:15)
Bicep curls with dumbbells (SETS:2 REPS:17)
Tricep pressdowns (SETS:2 REPS:22)
Hip lifts (SETS:2 REPS:17)
Leg curls (SETS:2 REPS:17)
 
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