Wholebody Weights Workout.

A1. Db lunges 3 x 20 reps /rest 10sec
A2. Seated Rows 3 x 12 reps /rest 30sec
B1. Incline Db Press 37* 3 x 12 reps /rest 10sec
B2. Lying Hamstring Curls 3 x 12 reps /rest 30sec
C1. Leg Press 4 x 10 reps /rest 10sec
C2. Barbell Clean and Press 4 x 10 /reps rest 30sec
D1. Back Extensions 3 x 12 reps /rest 10sec
D2. Plank 3 x 1min /rest 30sec

Exercise description: This is a great exercise for the hamstrings, glutes and your core strength. This is a challenging exercise as the ball is unstable.

Exercise instruction:

1.Lay on the back, place your heels and calves on the ball and place your arms out at 90*.
2.Rise your hips off the ground squeezing your glutes as you come up. Once your hips form a straight line with your shoulders and feet, bend your knees rolling the ball towards you. Keep driving your hips up as you bend your knees.
3.Reverse these steps on the way down, touching your hips on the ground each time.
4.Maintain breathing through out.

Exercise Description: This exercise is great for sculpting and toning your triceps.

Exercise instruction:

1. Place your hands on the side of the bench with fingers pointing down towards the ground.
2. For a beginner place your feet out in front of you with a 90* bend in your knees.
To make the exercise harder place your feet out in front of you with straight legs and have only your heels on the ground.
3. Slowly lower yourself down by bending your elbows and sending them back over the bench. Make sure you scoop the bench with your back, keeping you nice and close to the bench.
4. Push up through your hands and return to the starting point. Don’t lock your elbows, so you keep tension in the triceps.
5. Breathe in on the way down and out on the way up.

Exercise Description: The push-up strengthens the chest, triceps and shoulder muscles. This variation has been test and found to also work your obliques muscles really well too.

Exercise instruction:

1.Position yourself on your toes and hands, with one hand at shoulder level and the other just outside the lower part of your ribcage.
2.Brace your abdominal muscles and keep your torso stiff as you bend your elbows and lower your chest just off the ground.
3.Push back up until just before your elbows lock out.
4.Breathe in on the way down and out on the way up.

Exercise Description: This is an advanced version of the plank exercise, strengthens your abdominals, glutes and shoulders.

Exercise instruction:
1.Lie on your front on the floor, resting on your elbows and toes. Position your elbows under your forehead.
2.Your torso should form a straight line with your legs. Your body won’t be dead straight, you will have a slight pike but that’s ok.
3.Look at your hands so that your head and neck stay in a neutral position.
4.Squeeze your glutes tight and think about creating tension in your abdominals by pulling your elbow towards your toes and vice versa. There won’t actually be any movement, just the intent to move and generate force into the ground.
5.Maintain continuous breathing.

Weight training is a key element in the fight against fat loss.

If you are wanting to lose body fat you need to be doing weight training as part of your weekly training program.

If you need help starting a weight training or weight loss program email me here rj@purefitness.net.au

A1: Db lunges 3 x 15 reps Rest 20 seconds
A2: Lat pulldowns underhand grip 3 x 15 rep Rest 30 seconds

B1: Seated hamstring curls 3 x 15 reps Rest 20 seconds
B2: Standing shoulder press 3 x 15 reps Rest 30 seconds

C1: Leg press 3 x 15 reps Rest 20 seconds
C2: Kettlebell swings 3 x 30 reps Rest 30 seconds

D1: Rope pushdowns 3 x 15 reps Rest 20 seconds
D2: Cable curls 3 x 15 reps Rest 20 seconds
D3: Medicine ball sit ups 3 x 15 reps Rest 30 seconds

Instructions:
1. Warm up: 10min light cardio.(Rower, bike, cross trainer or treadmill)
2. Alternate between A1 and A2 exercises continue this way for the whole workout.
3. Use a weight heavy enough to complete the reps, if you can do more reps increase the weight.
4. Be strict with the rest brakes.