Beginner Workout - weight loss

Beginner Workout - weight loss
PT on the Net Reseach
Close
Tim & Tone Wokout #1 Fat Loss, Fitness & Toning Pogam Template Taine : Ryan Fase

Intoduction

This a beginne wokout fo geneal health, fitness, toning and fat loss.

Wam Up

Pefom highe intensity cadio pio to weights (X-taine/cycle/Rowe) - peceived exetion ating of 7 - 8 fo a total of 15 - 30 minutes between all 3.

Cadio Pogam

ActivityIntensityDuationComments X-taine70-80%2 - 10 minutesBefoe weights Stationay Bike70-80%5 - 10 minutesBefoe Weights Rowing70-80%500 - 1000mty to keep even speed pe 500m do befoe weights Teadmill50-60%5 - 15 minutesCool down and fat-bun afte weights

Summay Of Pogam

ActivityTypeSetsRepsDuationTempoIntensityRest Basic SquatExecise210-15 20260-75%30 sec Lat Pull DownExecise210-15 20260-75%30 sec Chest Pess - SeatedExecise210-15 20260-75%30 sec Row - SeatedExecise210-15 20260-75%30 sec Abdominal Cunch - Incline On SBExecise210-15 20260-75%30 sec Lateal Raise - Standing With DBExecise210-15 20260-75%30 sec Bicep Cul - StandingExecise210-15 20260-75%30 sec Ticep Extension - StandingExecise210-15 20260-75%30 sec

Cool Down

 Pefom lowe intensity cadio afte weights (teadmill o walk outside) - peceived exetion ating of 6 fo 15 to 25 minutes
BASIC SQUAT
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Ensue the individual has stength in the posteio chain (glutes, hamstings and eecto spinae) befoe pescibing this execise.
Movement :
  • Stand tall with the gaze staight ahead.
  • Initiate a squat with a knee bend.
  • As the knees bend past 10 degees, push the hips back and keep bending the knees.
  • Only descend into the squat half way as shown.
  • Squat back up and epeat patten.
Notes : o use leg pess machine
LAT PULL DOWN
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Place hands on ba at a gip width that will allow the wists to be pependicula to the ba when the elbows ae at 90 degees.
  • Lean back just enough so that the ba descends in font of you (NOTE:  This will vay fom machine to machine).
Movement :
  • Fom the stat position, daw you belly button inwad towad you spine.
  • Maintaining optimum spinal alignment, SLOWLY stat to pull the shoulde gidle downwad.  While the shoulde blades continue to move downwad, the ams should follow.
  • The etun motion must include shoulde gidle upwad otation and elevation.  Motion should be stopped just befoe the muscles elax.
  • Do not allow head to “jet” fowad.
CHEST PRESS - SEATED
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Adjust the seat height so that the handles ae in line with the point just below you shouldes.
  • While maintaining optimum postual alignment, push the foot leve (if applicable) fowad, extend you elbows and gasp the hoizontal handles.
Movement :
  • Daw you belly button inwad (activating the deep abdominal stabilizing mechanism).
  • Bend you elbows, binging them out and back towad you body and keeping the wists In line with the elbows.
  • You ange of motion should be detemined by you ability to maintain optimum contol thoughout you whole body.
  •  Keep you wists in line with you elbows.
ROW - SEATED
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Seated in pope postue, adjust the seat height so that ams ae appoximately paallel with the floo when gasping the vetical handles.
  • Adjust chest pad so that the ams can fully staighten when the handles ae in the stat position.
Movement :
  • Fom the stat position, daw you belly button inwad towad you spine.
  • While maintaining whole body alignment, contact the back musculatue moving the shoulde blades with the ams.
  • Slowly etun to the stat position maintaining optimal spinal alignment and tension on the taget muscles.
  • Avoid leaning fowad (flexing the spine) o leaning backwad (extending the spine).
  • When the ams ae besides the body, the staighte the line between the wist and the elbow, the less the elbow flexos will wok.
ABDOMINAL CRUNCH - INCLINE ON SB
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Position ball comfotably at lowe back.
Movement :
  • Pull the ibs down towad the hips.
  • Stabilize the neck and pelvis - this is the most common poblem and needs to be addessed initially.
  • Avoid thusting the body fowad and also contol you eccentic (loweing) movement.
  • The ball does not move.
  • The close the buttocks ae to the floo, the less load on the abs and moe load on the quads fo stabilization.
  • The futhe away the seat is fom the floo, the moe load is placed on the abs and less on the quads fo stabilization.
  • You can vay the degee of incline by e-positioning the body.
LATERAL RAISE - STANDING WITH DB
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Stand "tall."
  • Dumbbells at side.
Movement :
  • Raise dumbbells lateally.
  • Lowe to stating position at desied REP TEMPO.
BICEP CURL - STANDING
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Stand on both legs with feet pointing staight ahead and knees slightly flexed.  
  • Maintain a dawn in position thoughout the execise.  
  • Hold a dumbbell in each hand with ams extended by side of body. 
Movement :
  • Maintaining level hips and the dawn in position, pefom a bicep cul by flexing the elbow. 
  • Keep shoulde blades etacted thoughout the execise.
  • Slowly lowe the dumbbells back to the side of the body by extending the elbow.
TRICEP EXTENSION - STANDING
Reps : 10-15 Sets : 2 Intensity : 60-75% Tempo : 202 Rest : 30 sec Duation :  
Pepaation :
  • Standing in pope postue, bend slightly fowad at the hip (not the spine), with feet staggeed fo enhanced stability.
  • Hands should be shoulde-width apat. Use a neutal gip o as close to neutal as possible. Maintaining spinal stability, slightly bend the knees to establish a stable stance.
Movement :
  • Fom the stat position, daw you belly button inwad towad you spine. While maintaining shoulde position, extend elbows (hands moving down and out to you sides) as fa as you can maintain contol.
  • Using the ticeps in a contolled manne, flex elbows (hands moving back towad shouldes) as fa as can be contolled.
  • Do not move the shouldes. All motion comes fom elbows.
  • Range of motion is detemined by the ability to maintain tension on the ticeps, not by how fa the weight moves.
  • Maintain stability and epeat.
  • Optimal postual alignment must be maintained thoughout the entie movement. If you goal is ticeps emphasis, maintain uppe am positioning.
  • Avoid the tendency to “unwind” at the end of extension (which occus when the shoulde intenally otates as the elbow neas full extension), by maintaining body contol thoughout the extension phase.
  • Pogessions: Two extemities to one (1 am).
 

Impotant Disclaime: No expess o implied waanty (whethe of mechantability, fitness fo a paticula pupose, o othewise) o othe guaanty is made as to the accuacy o completeness of any of the infomation o content contained in any of the pages in this web site o othewise povided by pesonal taining on the net. No esponsibility is accepted and all esponsibility is heeby disclaimed fo any loss o damage suffeed as a esult of the use o misuse of any infomation o content o any eliance theeon. It is the esponsibility of all uses of this website to satisfy themselves as to the medical and physical condition of themselves and thei clients in detemining whethe o not to use o adapt the infomation o content povided in each cicumstance. Notwithstanding the medical o physical condition of each use, no esponsibility o liability is accepted and all esponsibility and liability is heeby disclaimed fo any loss o damage suffeed by any peson as a esult of the use o misuse of any of the infomation o content in this website, and any and all liability fo incidental and consequential damages is heeby expessly excluded.

© Copyight Pesonal Taining on the Net 1998 ­ 2011 All ights eseved
 
 
 Trim & Tone Workout #1
 
Email a friend
 
 
    Focus Locations  
 
    Get started today  
 Trim & Tone Workout #1
More »