Solo Workout #1 – Beginner Level

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The workouts that you perform in your personal training sessions are unique to you. The way we select the right exercises, repetition ranges and loading patterns for you is what helps produce the results that my team and I are passionate about chasing. Ensuring that every repetition is completed perfectly and your time in the gym is maximised is our goal.

Great Workouts = Great Results!

Walking in to the gym with no plan at all is a guaranteed way to achieve very little! The following program is designed for our 1-2-1 clients, to help you get an additional productive workout completed between now and your next personal training session. I will add a series of these workouts to help guide your own training around your sessions with our team.

 

Workout #1

This workout is simple, but that doesn’t make it easy. The key on this program is to stick strickly to your rest times and control the lowing phases of each lift. Nothing is dropped or bounced. Focus on the target muscle and push yourself!

 

Side Step Up

A1- Db Side Step Up on high Reebok Deck

Sets: 3   Reps: 20   Rest: 75 seconds

Target Muscles – Quads and Glutes

 

A2- 45 degree inclined Db press – neutral grip

Sets: 3   Reps: 10   Rest: 75 seconds

Target Muscles – Upper Pecs, Shoulders and Triceps

 

THEN

B1- 45 degree Hyper Extension – plate held across chest

Sets: 3   Reps: 12   Rest: 75 seconds

Target Muscles – Hamstrings and Lower Back

 

B2- Seated cable row to waist – long styrup handles, held neutral

Sets: 3   Reps: 15   Rest: 75 seconds

Target Muscles – Upper Back

 

THEN

Inclined Db Curl

 

C1- Lunge walk – dumbbells held at sides

Sets: 3   Reps: 24   Rest: 75 seconds

Target Muscles – Quads and Glutes

 

C2- 45 degree inclined Db curl – palms up

Sets: 3   Reps: 10   Rest: 75 seconds

Target Muscles – Biceps

 

THEN

 

D1- Calf raises on low Reebok Deck – feet together

Sets: 3   Reps: 30   Rest: 75 seconds

Target Muscles – Calves

 

D2- Declined lying Db Triceps Extension – neutral grip

Sets: 3   Reps: 12   Rest: 75 seconds

Target Muscles – Triceps

 

A Request! 

If you perform this workout and like it, please take a selfie or tag yourself at our location (Xander Conditioning) on social media. The best selfie/tag each month wins a prize!

@Xanderconditioning – @alexanderchaple

Related Blog Post…

“Finding Your Drive!” – CLICK HERE

 

 

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