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07 March 2013

Special needs Beginner - Golf Workout

The programme will help to increase your fitness levels.

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Programme information:
Level: Beginner; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (combination) & resistance exercises
Weeks: 8
Sessions per week: 4
At completion: The programme will help to increase your fitness levels.

WEEK 1

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min; 5 min at faster pace.

Tuesday
Abdominal crunches (Sets: 2 Reps: 10)
Lateral pulldown (Sets: 2 Reps: 10)
Seated row (Sets: 2 Reps: 10)
Dumbbell fly (Sets: 2 Reps: 10)
Russian twist (Sets: 2 Reps: 10)
One leg dead lift (Sets: 2 Reps: 10)
Ball press (Sets: 2 Reps: 10)
Fourpoint arm raise (Sets: 2 Reps: 10)
Cable lateral raises (Sets: 2 Reps: 10)
 
Thursday
Bodyweight squats (Sets: 2 Reps: 10)
Step ups (Sets: 2 Reps: 10)
Reverse curls (Sets: 2 Reps: 10)
Abdominal twist with theraband (Sets: 2 Reps: 10)
Power lunge with dumbbells (Sets: 2 Reps: 10)
Forearm flexors (Sets: 2 Reps: 10)
Single leg press (Sets: 2 Reps: 10)
Single leg extension (Sets: 2 Reps: 10)
Body raise (Sets: 2 Reps: 10)
Triceps overhead extension (Sets: 2 Reps: 10)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym.
Total 20 min, with 5 min at a faster pace.

WEEK 2

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym.
Total 20 min; 5 min at faster pace.

Tuesday

Run or cycle for 7 minutes
Abdominal crunches (Sets: 2 Reps: 10)
Boxing abs exercise (Sets: 2 Reps: 10)
Reverse fly (Sets: 2 Reps: 10)
Step ups (Sets: 2 Reps: 10)
Seated row (Sets: 2 Reps: 10)
Bench dips (Sets: 2 Reps: 15)
Body raise (Sets: 2 Reps: 10)
Inward rotator cuff (Sets: 2 Reps: 10)
Outward rotator cuff (Sets: 2 Reps: 10)
Abdominal twist (Sets: 2 Reps: 10)
Side leg lifts (Sets: 2 Reps: 10)
 
Thursday
Boxing abs exercise (Sets: 2 Reps: 10)
Abdominal crunches (Sets: 2 Reps: 10)
Reverse fly (Sets: 2 Reps: 10)
Step ups (Sets: 2 Reps: 10)
Bench dips (Sets: 2 Reps: 15)
Seated row (7 min)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym.
Total 20 min; 7 min at faster pace.

WEEK 3

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym.
Total 20 min; 9 min at faster pace.

Tuesday
Reverse curls (Sets: 2 Reps: 15)
Bodyweight squats (Sets: 2 Reps: 15)
Step ups (Sets: 2 Reps: 15)
Reverse fly (Sets: 2 Reps: 10)
Abdominal twist (Sets: 2 Reps: 15)
Triceps overhead extension (Sets: 2 Reps: 15)
Power lunge with dumbbells (Sets: 2 Reps: 15)
Forearm flexors (Sets: 2 Reps: 10)
Single leg press (Sets: 2 Reps: 15)
Single leg extension (Sets: 2 Reps: 15)
Body raise (Sets: 2 Reps: 15)
 
Thursday
Run/Cycle 9 min
Abdominal crunches (Sets: 2 Reps: 15)
Boxing abs exercise (Sets: 2 Reps: 15)
Reverse fly (Sets: 2 Reps: 15)
Seated row (Sets: 2 Reps: 15)
Bench dips (Sets: 2 Reps: 15)
Body raise (Sets: 2 Reps: 15)
Inward rotator cuff (Sets: 2 Reps: 15)
Outward rotator cuff (Sets: 2 Reps: 15)
Abdominal twist (Sets: 2 Reps: 15)
Side leg lifts (Sets: 2 Reps: 15)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym.
Total 20 min; 9 min at faster pace.

WEEK 4

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym.
Total 20 min; 11 min at faster pace.

Tuesday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Do this for five minutes and repeat after the first 5 exercises.
Abdominal crunches (Sets: 2 Reps: 15)
Lateral pulldown (Sets: 2 Reps: 15)
Seated row (Sets: 2 Reps: 10)
Dumbbell fly (Sets: 2 Reps: 15)
Russian twist (Sets: 2 Reps: 15)
One leg dead lift (Sets: 2 Reps: 15)
Ball press (Sets: 2 Reps: 15)
Fourpoint arm raise (Sets: 2 Reps: 15)
Cable lateral raises (Sets: 2 Reps: 15)
 
Thursday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio 5 min after the first 5 exercises.
Reverse curls (Sets: 2 Reps: 15)
Bodyweight squats (Sets: 2 Reps: 15)
Step ups (Sets: 2 Reps: 15)
Reverse fly (Sets: 2 Reps: 10)
Abdominal twist (Sets: 2 Reps: 15)
Triceps overhead extension (Sets: 2 Reps: 15)
Power lunge with dumbbells (Sets: 2 Reps: 15)
Forearm flexors (Sets: 2 Reps: 10)
Single leg press (Sets: 2 Reps: 15)
Single leg extension (Sets: 2 Reps: 15)
Body raise (Sets: 2 Reps: 15)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 11 min at a faster pace.

WEEK 5

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 13 min at a faster pace.

Tuesday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: 5 minutes after the first 5 exercises.
Abdominal crunches (Sets: 2 Reps: 15)
Boxing abs exercise (Sets: 2 Reps: 15)
Reverse fly (Sets: 2 Reps: 15)
Seated row (Sets: 2 Reps: 15)
Bench dips (Sets: 2 Reps: 15)
Body raise (Sets: 2 Reps: 15)
Inward rotator cuff (Sets: 2 Reps: 15)
Outward rotator cuff (Sets: 2 Reps: 15)
Abdominal twist (Sets: 2 Reps: 15)
Side leg lifts (Sets: 2 Reps: 15)
Step ups (Sets: 2 Reps: 15)
 
Thursday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio:5 min Repeat after the first 5 exercises.
Abdominal crunches (Sets: 2 Reps: 15)
Lateral pulldown (Sets: 2 Reps: 15)
Seated row (Sets: 2 Reps: 10)
Dumbbell fly (Sets: 2 Reps: 15)
Russian twist (Sets: 2 Reps: 15)
One leg dead lift (Sets: 2 Reps: 15)
Ball press (Sets: 2 Reps: 15)
Fourpoint arm raise (Sets: 2 Reps: 15)
Cable lateral raises (Sets: 2 Reps: 15)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 13 min at a faster pace.

WEEK 6

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 15 min at a faster pace.

Tuesday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: 5 min. Repeat after the first 5 exercises.
Reverse curls (Sets: 3 Reps: 12)
Bodyweight squats (Sets: 3 Reps: 12)
Step ups (Sets: 3 Reps: 12)
Reverse fly (Sets: 3 Reps: 12)
Abdominal twist (Sets: 3 Reps: 12)
Triceps overhead extension (Sets: 3 Reps: 12)
Power lunge with dumbbells (Sets: 3 Reps: 12)
Forearm flexors (Sets: 3 Reps: 12)
Single leg press (Sets: 3 Reps: 12)
Single leg extension (Sets: 3 Reps: 12)
Body raise (Sets: 3 Reps: 12)
 
Thursday
Step ups (Sets: 3 Reps: 12)
Reverse fly (Sets: 3 Reps: 12)
Abdominal crunches (Sets: 3 Reps: 12)
Boxing abs exercise (Sets: 2 Reps: 12)
Bench dips (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
Body raise (Sets: 3 Reps: 12)
Inward rotator cuff (Sets: 3 Reps: 12)
Outward rotator cuff (Sets: 3 Reps: 12)
Abdominal twist (Sets: 3 Reps: 12)
Side leg lifts (Sets: 3 Reps: 12)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 15 min at a faster pace.

WEEK 7

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 17 min at a faster pace.

Tuesday
Abdominal crunches (Sets: 3 Reps: 12)
Lateral pulldown (Sets: 3 Reps: 12)
Dumbbell fly (Sets: 3 Reps: 12)
Russian twist (Sets: 3 Reps: 12)
One leg dead lift (Sets: 3 Reps: 12)
Ball press (Sets: 3 Reps: 12)
Cable lateral raises (Sets: 3 Reps: 12)
Fourpoint arm raise (Sets: 3 Reps: 12)
Seated row (Sets: 3 Reps: 12)
 
Thursday
Cardio combo. Do any cardio exercise for 5 min. Repeat this after the first 5 exercises.
Reverse curls (Sets: 3 Reps: 12)
Bodyweight squats (Sets: 3 Reps: 12)
Step ups (Sets: 3 Reps: 12)
Abdominal twist (Sets: 3 Reps: 12)
Triceps overhead extension (Sets: 3 Reps: 12)
Power lunge with dumbbells (Sets: 3 Reps: 12)
Forearm flexors (Sets: 3 Reps: 12)
Single leg extension (Sets: 3 Reps: 12)
Body raise (Sets: 3 Reps: 12)
 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 17 min at a faster pace.

WEEK 8

Monday

Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 20 min at a faster pace.

Tuesday
Cardio combo. Do any cardio exercise for 5 min. Repeat this after the first 5 exercises.
Boxing abs exercise (Sets: 3 Reps: 15)
Reverse fly (Sets: 3 Reps: 15)
Seated row (Sets: 3 Reps: 15)
Abdominal crunches (Sets: 3 Reps: 15)
Side leg lifts (Sets: 3 Reps: 15)
Abdominal twist (Sets: 3 Reps: 15)
Inward rotator cuff (Sets: 3 Reps: 15)
Outward rotator cuff (Sets: 3 Reps: 15)
Body raise (Sets: 3 Reps: 15)
 
Thursday
Abdominal crunches (Sets: 3 Reps: 15)
Lateral pulldown (Sets: 3 Reps: 15)
Seated row (Sets: 3 Reps: 15)
Dumbbell fly (Sets: 3 Reps: 15)
Russian twist (Sets: 3 Reps: 15)
One leg dead lift (Sets: 3 Reps: 15)
Ball press (Sets: 3 Reps: 15)
Fourpoint arm raise (Sets: 3 Reps: 15)
Cable lateral raises (Sets: 3 Reps: 15)

 
Friday
Cardio combo. You can run, walk briskly, cycle, row, do step-ups, or any other cardio exercise in the gym
Cardio: Total 20 min, with 20 min at a faster pace.
 
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