Focus Fitness Newsletter

Trim and Tone 4
Program Template
Trainer : Ryan Fraser

Introduction

A great all round trim and tone workout for fat loss, toning and fitness! Do this one as a circuit but if the gym is busy do them in pairs!

Warm Up

Go straight into your cardio and do 2 - 3 minutes warm-up before starting your interval work. Do 10 - 20 minutes of interval cardio then you’ll be ready for your weights!

Cardio Program

Activity	Intensity	Duration	Comments
Running	60 - >80%	2 - 20 mins	1 min 60% 1 min >80%
Stationary Bike	60 - >80%	2 - 20 mins	1 min 60% 1 min >80% (increase load on hard minute) keep rpm 80+

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Lunge - Multiplanar	Exercise	2-3	15-20		202	75%	Circuit
Row - Bent Over With Barbell	Exercise	2-3	15-20		202	75%	Circuit
Chest Press - On Bench With Barbell	Exercise	2-3	15-20		202	75%	Circuit
Abdominal Crunch - Incline On SB	Exercise	2-3	15-20		202	75%	Circuit
Lat Pull Down - Narrow Grip	Exercise	2-3	15-20		202	75%	Circuit
Shoulder Press - Squat to Press	Exercise	2-3	15-20		202	75%	Circuit
Bicep Curl - Standing	Exercise	2-3	15-20		202	75%	Circuit

Cool Down

Walk and stretch

LUNGE - MULTIPLANAR

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Stand in proper alignment with hands on hips and feet straight ahead.

Movement :

Draw your belly button inward toward your spine.
While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
Use your hip and thigh muscles to push yourself up and back to the start position.
Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.

ROW - BENT OVER WITH BARBELL

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Maintain neutral spine and head position.

Movement :

Assume a 60-45 degree bent-over position (commonly known as a functional stance).
Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
Return to the start position and repeat movement.
Lower bar at desired REP TEMPO.

CHEST PRESS - ON BENCH WITH BARBELL

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
Grasp the bar with your hands slightly wider than shoulder width apart.

Movement :

Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
Avoid letting the back arch and/or head jutting forward.
Press the bar back up extending arms and contracting chest until elbows are fully extended.

ABDOMINAL CRUNCH - INCLINE ON SB

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Position ball comfortably at lower back.

Movement :

Pull the ribs down toward the hips.
Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
Avoid thrusting the body forward and also control your eccentric (lowering) movement.
The ball does not move.
The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
You can vary the degree of incline by re-positioning the body.

LAT PULL DOWN - NARROW GRIP

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Grasp the narrow grip bar (palms facing each other) and sit upright with belly button drawn in.

Movement :

Pull the bar down towards your chest by flexing elbows without arching your back or allowing the head to jut forward.
Hold at the end range and then slowly return to original position by extending elbows.
If rounding and/or shrugging of the shoulders occur proper stretching protocol must precede. Or you may with to choose and wider grip bar.

SHOULDER PRESS - SQUAT TO PRESS

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Maintain a tall posture throughout the exercise, with a visual gaze that is straight ahead, and good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This exercise involves performing a squat, and summating the forces into a dumbbell shoulder press
Start with light weights (30% of normal shoulder press weight is recommended) at shoulder height
Perform dumbbell squat (for description - see ’squat - dumbbell’ in the exercise library)
As you ascend from the squat, use that momentum as you perform a Db shoulder press - as shown (for description - see ’standing shoulder press’ in the exercise library)
Lowering the dumbbells back to the shoulders completes one rep
Perform desired reps
TRAINERS: ensure that the client does NOT excessively arch the lower back during the press or does not let the weights fall forward during descent into the squat.

BICEP CURL - STANDING

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Maintain a drawn in position throughout the exercise.
Hold a dumbbell in each hand with arms extended by side of body.

Movement :

Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
Keep shoulder blades retracted throughout the exercise.
Slowly lower the dumbbells back to the side of the body by extending the elbow.

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Trim and Tone 4
Program Template
Trainer : Ryan Fraser

Introduction

A great all round trim and tone workout for fat loss, toning and fitness! Do this one as a circuit but if the gym is busy do them in pairs!

Warm Up

Go straight into your cardio and do 2 - 3 minutes warm-up before starting your interval work. Do 10 - 20 minutes of interval cardio then you’ll be ready for your weights!

Cardio Program

Activity	Intensity	Duration	Comments
Running	60 - >80%	2 - 20 mins	1 min 60% 1 min >80%
Stationary Bike	60 - >80%	2 - 20 mins	1 min 60% 1 min >80% (increase load on hard minute) keep rpm 80+

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Lunge - Multiplanar	Exercise	2-3	15-20		202	75%	Circuit
Row - Bent Over With Barbell	Exercise	2-3	15-20		202	75%	Circuit
Chest Press - On Bench With Barbell	Exercise	2-3	15-20		202	75%	Circuit
Abdominal Crunch - Incline On SB	Exercise	2-3	15-20		202	75%	Circuit
Lat Pull Down - Narrow Grip	Exercise	2-3	15-20		202	75%	Circuit
Shoulder Press - Squat to Press	Exercise	2-3	15-20		202	75%	Circuit
Bicep Curl - Standing	Exercise	2-3	15-20		202	75%	Circuit

Cool Down

Walk and stretch

LUNGE - MULTIPLANAR

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Stand in proper alignment with hands on hips and feet straight ahead.

Movement :

Draw your belly button inward toward your spine.
While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
Use your hip and thigh muscles to push yourself up and back to the start position.
Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.

ROW - BENT OVER WITH BARBELL

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Maintain neutral spine and head position.

Movement :

Assume a 60-45 degree bent-over position (commonly known as a functional stance).
Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
Return to the start position and repeat movement.
Lower bar at desired REP TEMPO.

CHEST PRESS - ON BENCH WITH BARBELL

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
Grasp the bar with your hands slightly wider than shoulder width apart.

Movement :

Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
Avoid letting the back arch and/or head jutting forward.
Press the bar back up extending arms and contracting chest until elbows are fully extended.

ABDOMINAL CRUNCH - INCLINE ON SB

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Position ball comfortably at lower back.

Movement :

Pull the ribs down toward the hips.
Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
Avoid thrusting the body forward and also control your eccentric (lowering) movement.
The ball does not move.
The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
You can vary the degree of incline by re-positioning the body.

LAT PULL DOWN - NARROW GRIP

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Grasp the narrow grip bar (palms facing each other) and sit upright with belly button drawn in.

Movement :

Pull the bar down towards your chest by flexing elbows without arching your back or allowing the head to jut forward.
Hold at the end range and then slowly return to original position by extending elbows.
If rounding and/or shrugging of the shoulders occur proper stretching protocol must precede. Or you may with to choose and wider grip bar.

SHOULDER PRESS - SQUAT TO PRESS

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Maintain a tall posture throughout the exercise, with a visual gaze that is straight ahead, and good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This exercise involves performing a squat, and summating the forces into a dumbbell shoulder press
Start with light weights (30% of normal shoulder press weight is recommended) at shoulder height
Perform dumbbell squat (for description - see ’squat - dumbbell’ in the exercise library)
As you ascend from the squat, use that momentum as you perform a Db shoulder press - as shown (for description - see ’standing shoulder press’ in the exercise library)
Lowering the dumbbells back to the shoulders completes one rep
Perform desired reps
TRAINERS: ensure that the client does NOT excessively arch the lower back during the press or does not let the weights fall forward during descent into the squat.

BICEP CURL - STANDING

Reps :	15-20	Sets :	2-3	Intensity :	75%
Tempo :	202	Rest :	Circuit	Duration :

Preparation :

Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Maintain a drawn in position throughout the exercise.
Hold a dumbbell in each hand with arms extended by side of body.

Movement :

Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
Keep shoulder blades retracted throughout the exercise.
Slowly lower the dumbbells back to the side of the body by extending the elbow.