Fitness

Plans

Beginner Training Plan

The following training program is designed for women who are just starting out on a weight training program, or haven’t trained for some time. You will be training your whole body in each workout. We recommend you perform this program 3 times per week, and add 2 – 3 cardio sessions to help improve your fitness and burn more fat. There are 2 programs you can choose from – one for if you train at a gym, and one if you train at home.

Training in a gym or health club

This program is designed around using the equipment in a commercial gym, health club or a well-equipped home gym. You will be using a relatively short rest period between each set which means you may not be fully recovered by the start of the next set – which is what we are aiming to achieve to help boost your metabolism and burn fat.

BEGINNER GYM PLAN

Training at home

This program can be followed at home but we do suggest that you invest in a basic dumbbell and barbell set (available at most good sports stores or online) that will help you get the most out of your home workout. You will also using a relatively short rest period between each set which means you may not be fully recovered by the start of the next set – which is what we are aiming to achieve to help boost your metabolism and burn fat.

BEGINNER HOME PLAN

 

Intermediate – Advanced Training Plan

If you are a more experienced trainer, or when it’s time to take your body to the next level, this program will help you get there. This program uses a split routine, which means we split your body parts into roughly 2 groups. You will train each group twice a week. In other words you will train your whole body twice a week over 4 days and have 3 non-weight training days to recover and do cardio.

If you are an intermediate level or advanced level trainer we recommend you train in a well-equipped gym or health club to ensure you have a full range of weights or equipment to get the most from each workout. For this reason we only have the single training plan designed for a gym. If you are training at home you may need to purchase some additional equipment or may be limited in how far you can progress. You can still follow this plan but may need to modify some of the exercises to suit your equipment.

INTERMEDIATE-ADVANCED PLAN

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