Fitness level.

(as many as you can in 1min)

Upper Body Strength Endurance Push ups 8 15 20 30 40

Lower Body Strength Upper Body Endruance Stength Squats (no weight) Pull up 20 30 40 50 60 1 3 4 5 8

Upper Body Pulling Strength Endurance Inverted Row 4 8 12 16 20

Torso Strength Plank (seconds) 20 30 45 60 90

Level 1 Level 2 Level 3 Level 4 Level 5 Food Rules Rule1. Rule2. Rule 3

Body Mass Index (weight in Aerobic Endurance Kg/height in m) 1 mile run BMI 32+ or less 12mins than 17 29-31 or less 10mins than 19 9mins 27-28 8mins 24-26 7mins 20-23

Rule 4. Rule 5.

Rule 6. Rule 7.

Rule 8.

Rule 9.

Rule 10. Suggested Kit Dumbell Barbell Heart Rate Monitor Trainers Clothes reccomended Bench Swiss Ball

No Alcohol Minimal Tea&Coffee Water at least 1.5 ltr per day Treats/snacks no more than 200kcal per day As much fruit&veg as poss. Innocent Smoothies are good Go wholemeal/oat with bread Try to avoid Cereals - Porridge is better Fish and Chicken are better than red meats Poach or boil eggs, don't fry or scramble

Maximum Heart Rate 18-25 age 26-30

70% 139 134

75% 149 144

80% 159 153

85% 169 163

90% ABS/Core training at least 169

172 Single Leg Reverse Curls Oblique Plank Raises 30 reps 15 reps (each side)

Single Leg Bridge Knee Crossover Tucks Hyperextensions

15 secs+

30 reps 25 reps

Monday
Step 1. Cardio (interval training)

Tuesday
Step 1.

Wednesday
Step 1. Cardio (constant pace) Swimming reccomended 45mins at 70-75%

Thursday
Rest and Recover

Friday
Step 1. Cardio (interval training) Running/Walking 40secs at 85%

Saturday
Step 1. Cardio (interval training) Cross Trainer reccomended 120secs at 80%

Sunday
Step 1. Cardio (constant pace) Jog/Walk/Cycle 60-90mins at 7075%

Cardio (interval training) Cross-trainer Running/Walking reccomended 40 secs at 85% 120 secs at 80%

Rest for 20 secs Repeat 10 times

60 secs at 70% Repeat 24 times (16 intervals)

rest for 20 secs repeat 10 times Step 2. Resistance Training Weighted Squats 12 reps Press ups to faliure

60secs at 70% Repeat 24 times (16 intervals) Step 2. Resistance Training

Step 2. Abs/ Core Training

Step 2. Step 2. Step 2. Resistance Resistance Training Training Resistance Training Weighted Squats 12 Clean and Jerk 12 reps Bicep Curl 12 reps reps Press ups to Upright Row 12 failure reps Pec fly 12 reps Alternating Lunges 20 reps (each Tricep Extensions Dumb-bell press 12 leg) 12 reps reps Tricep Dips to Straight arm pull failure downs 12 reps Tricep dips to failure Repeat Circuit, rest 20 Do this 3 times, Do this 3 times, rest secs between rest 20 secs 20 secs between exercises between exercises exercises Repeat Step 1.

Bicep Curl 12 reps Upright Row 12 reps

Alternating Lunges Tricep Extensions 20 reps (each leg) 12 reps Tricep Dips to faliure Pull Overs 12 reps

Repeat Circuit, Repeat Circuit, rest 20 secs rest 20 secs between exercises between exercises

Step 3. Step 3. Resistance Training Resistance Training Squat (max Step 3. weight) 15 reps Bicep Curl 12 reps Resistance Single leg bodylift Bent-over Lateral pull Training 12 reps downs 12 reps Do this 3 times, Hamstring rest 20 secs Single arm row 12 Curls 20 reps between exercises reps Do this 3 times, rest Upright Row 20 secs between 10 reps exercises Walking Lunges 20 reps (each Step 4. leg) Lateral Raises 12 reps Repeat Circuit, rest 20 secs between exercises Resistance Training

Repeat Step 1. Step 3. Resistance Training Hamstring Curls 20 reps Upright Row 10 reps Walking Lunges 20 reps (each leg)

Step 3. Resistance Training Weighted Squats 12 reps Single Leg Deadlift 12 reps (each leg) Barbell Press 12 reps Reverse Fly 12 reps

Step 4.

Repeat Circuit, Lateral Raises 12 rest 20 secs reps between exercises Repeat Circuit, rest 20 secs between exercises

Repeat Step 1. Step 4. Abs/ Core Training

Barbell Press 12 reps Reverse Fly 15 reps Do this 3 times, rest 20 secs between exercises Step 5. Abs/ Core Training

Abs/ Core Training Repeat Step 1.

Step 4. Abs/ Core Training

Step 4. Abs/ Core Training