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Tips & Hints
- Example Workout No.1 Beginner 45 minutes
- Example Workout No.2 Intermediate
- Example Workout No.3 Advanced
- How Women Should Train
- If you are not sure about an exercise or technique just ask - info@firsttraining.com.au
- Remember: Always maintain posture -
(Chest up, shoulder blades together and Core muscles switched on).
Example Workout No.1 Beginner 45 minutes
1st Training Session Beginner
Sport Activity: N/A
Training Phase: Weight Loss
Objectives: Reduce Body Fat %
| Exercise | Time | Reps | Intensity | Sets | Rest |
|---|---|---|---|---|---|
| Slow jog or walk warm up | 5 min | N/A | 60% | 1 | 30 secs |
| Walk/Jog interval training | 15 min | N/A | 80% | 1 | 2 mins |
| Squats | 30 sec | Maximum in time | 80% | 2 | 1 min |
| Lunges (hold on to wall or support if necessary) |
30 sec | Maximum in time | 80% | 2 | 1 min |
| Knee push up | 15 sec | Maximum in time | 80% | 2 | 45 secs |
| Pull ups Supine(face up) | 15 sec | Maximum in time | 80% | 2 | 45 secs |
| Sit ups | 15 sec | Maximum in time | 80% | 2 | 45 secs |
Plank or Hover |
15 sec | 1 | 80% | 2 | 45 secs |
| Stretches | Chest, Back, Shoulders, Legs | ||||
Example Workout No.2 Intermediate
2nd Training Session Intermediate
Sport Activity: N/A
Training Phase: Weight Loss
Objectives: Reduce Body Fat %
| Exercise | Time | Reps | Intensity | Sets | Rest |
|---|---|---|---|---|---|
| Slow jog or walk warm up | 5 min | N/A | 60% | 1 | 30 secs |
| Jog/Run interval training |
20min | N/A | 80% | 1 | 1 min |
| Squats | 1 min | Maximum in time | 80% | 3 | 1 min |
| Lunges (hold on to wall or support if necessary |
1 min | Maximum in time | 80% | 3 | 1 min |
| Knee push up | 30 sec | Maximum in time | 80% | 3 | 45 secs |
| Pull ups Supine(face up) | 30 sec | Maximum in time | 80% | 3 | 45 secs |
| Sit ups | 30 sec | Maximum in time | 80% | 3 | 45 secs |
| Plank or Hover | 30 sec | 1 | 80% | 3 | 45 secs |
| Stretches | Chest, Back, Shoulders, Legs | ||||
Example Workout No.3 Advanced
3rd Training Session Advanced
Sport Activity: N/A
Training Phase: Weight Loss
Objectives: Reduce Body Fat %
| Exercise | Time | Reps | Intensity | Sets | |
|---|---|---|---|---|---|
| Slow jog warm up | 5 min | N/A | 70% | 1 | |
| Jog sprint interval training | 30 mins | N/A | 90% | 1 | |
| Squats | 2 mins | Maximum in time | 90% | 3 | |
| Walking Lunges | 2 mins | Maximum in time | 90% | 3 | |
| Sprint | 1 min | 1 | 100% | 1 | |
| Push ups | 1 min | Maximum in time | 90% | 3 | |
| Pull ups / Chin Ups | 1 min | Maximum in time | 90% | 3 | |
| Sit ups | 1 min | Maximum in time | 80% | 3 | |
| Plank or Hover | 1 min | 1 | 80% | 3 | |
| Stretches | Chest, Back, Shoulders, Legs | ||||
How Women Should Train
| Parameter | How women traditionally train | How men should train | How women should train |
|---|---|---|---|
| Load (Intensity) | light 40-65% | Moderate to heavy (75-100%) | Slightly lighter than men (70-95%) |
| Tempo | Super slow eccentric slow concentric | Slow eccentric fast concentric | Slow eccentric fast concentric |
| Reps Per Set | high (12-20) | Low to moderate (1-12) | Slightly higher than men (3-15) |
| Sets Per Exersize | Low (1-2) | Moderate (3-5) | Slightly higher than men (4-6) |
| Exersizes Per Session | high (5-6) | Moderate (3-5) | Moderate (3-5) |
| Types Of Exersizes | light isolation exersizes | Emphasis on multi joint exersises with some isolation work | Emphasis on multi joint exersises with some isolation work |
| Frequency | 2-3 times per week | 3-5 times per week | 3-5 times per week |
| Type of Training Plan | None, repeat same program over and over | Periodises with periods of loading and unloading | Periodises with periods of loading and unloading |