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07 March 2013

Special needs Beginner - Lunch-time Quickie

At completion you will have increased your fitness levels, decreased your body-fat percentage and increased your lean muscle mass.

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Always on the run? Then this programme is for you. A session should take no longer than 30 minutes - ideal to fit into a lunch-time break.

While doing this programme, make sure you don't rest for longer than 60 seconds between sets.

When you do resistance training, start off by doing 15 reps with a light weight, then do 12 reps with a slightly heavier one and so on, until you've completed 4 sets. Adapt the weights as you progress from week to week.

You can use a treadmill, bicycle, rowing machine or stepper for the "cardio combo" component of the programme. Make sure you increase the intensity of the cardio exercises minute-by-minute for sets of 5 min. each - do this by either increasing the "level" on the cycling/rowing, stepper machines, or the incline/speed of the treadmill.

Don't eat 45 minutes before or after your workout and remember to consult your doctor before you start exercising.

Programme information:
Level: Beginner; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (combination) & resistance exercises
Weeks: 4
Sessions per week: 5

At completion: You will have increased your fitness levels, decreased your body-fat percentage and increased your lean muscle mass.

WEEK 1

Monday
Cardio combo

Tuesday

Lateral pulldown (Sets: 4 Reps: 15/12/10/8)
Dumbbell shoulder press (Sets: 4 Reps: 15/12/10/8)
Pec decs (Sets: 4 Reps: 15/12/10/8)
Bicep curls with dumbbells (Sets: 4 Reps: 15/12/10/8)
Tricep pressdowns (Sets: 4 Reps: 15/12/10/8)
 
Wednesday
Cardio combo

Thursday
Standing calf raises (Sets: 4 Reps: 15/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 15/12/10/8)
Leg curls (Sets: 4 Reps: 15/12/10/8)
Abdominal crunches (Sets: 3 Reps: 15)
Oblique crunches (Sets: 3 Reps: 15)

Hip lifts (Sets: 3 Reps: 15)
 
Friday
Cardio combo

WEEK 2

Monday
Lateral pulldown (Sets: 4 Reps: 15/12/10/8)
Dumbbell shoulder press (Sets: 4 Reps: 15/12/10/8)
Pec decs (Sets: 4 Reps: 15/12/10/8)
Bicep curls with dumbbells (Sets: 4 Reps: 15/12/10/8)
Tricep pressdowns (Sets: 4 Reps: 15/12/10/8)
 
Tuesday
Cardio combo

Wednesday
Standing calf raises (Sets: 4 Reps: 15/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 15/12/10/8)
Leg curls (Sets: 4 Reps: 15/12/10/8)
Abdominal crunches (Sets: 3 Reps: max)
Oblique crunches (Sets: 3 Reps: max) 

Hip lifts (Sets: 3 Reps: 15)
 
Thursday
Cardio combo

Friday
Lateral pulldown (Sets: 4 Reps: 15/12/10/8)
Dumbbell shoulder press (Sets: 4 Reps: 15/12/10/8)
Pec decs (Sets: 4 Reps: 15/12/10/8)
Bicep curls with dumbbells (Sets: 4 Reps: 15/12/10/8)
Tricep pressdowns (Sets: 4 Reps: 15/12/10/8)

WEEK 3

Monday
Cardio combo

Tuesday
Lateral pulldown (Sets: 4 Reps: 15/12/10/8)
Dumbbell shoulder press (Sets: 4 Reps: 15/12/10/8)
Pec decs (Sets: 4 Reps: 15/12/10/8)
Bicep curls with dumbbells (Sets: 4 Reps: 15/12/10/8)
Tricep pressdowns (Sets: 4 Reps: 15/12/10/8)
 
Wednesday
Cardio combo

Thursday
Standing calf raises (Sets: 4 Reps: 15/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 15/12/10/8)
Leg curls (Sets: 4 Reps: 15/12/10/8)
Abdominal crunches (Sets: 3 Reps: max)
Oblique crunches (Sets: 3 Reps: max) Hip lifts (Sets: 3 Reps: 15)
 
Friday
Cardio combo

WEEK 4

Monday
Standing calf raises (Sets: 4 Reps: 15/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 15/12/10/8)
Leg curls (Sets: 4 Reps: 15/12/10/8)
Abdominal crunches (Sets: 3 Reps: max)
Oblique crunches (Sets: 3 Reps: max) Hip lifts (Sets: 3 Reps: 15)
 
Tuesday
Cardio combo

Wednesday
Lateral pulldown (Sets: 4 Reps: 15/12/10/8)
Dumbbell shoulder press (Sets: 4 Reps: 15/12/10/8)
Pec decs (Sets: 4 Reps: 15/12/10/8)
Bicep curls with dumbbells (Sets: 4 Reps: 15/12/10/8)
Tricep pressdowns (Sets: 4 Reps: 15/12/10/8)
 
Thursday
Cardio combo

Friday
Standing calf raises (Sets: 4 Reps: 15/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 15/12/10/8)
Leg curls (Sets: 4 Reps: 15/12/10/8)
Abdominal crunches (Sets: 3 Reps: max)
Oblique crunches (Sets: 3 Reps: max) Hip lifts (Sets: 3 Reps: 15)

 
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