Split up your workouts!  After three weeks of conditioning your entire body, get ready to up the volume and intensity of your workouts! This week you will follow a three day split training program. You will perform three separate workouts during the week, each targeting a different part of your body. We guarantee the heavy weights, increased intensity, and consistent effort will produce awesome results!

YOUR GOALS: WEEK FOUR

Split Workouts allow you to train each muscle group harder. With lower reps you can ensure that each set goes to failure.

For each exercise, pick a weight that limits you to perform one set of no more than 8-10 reps,

then choose another weight which allows you to perform 2 sets of no more than 10-12 reps.

To reduce your body fat

Improve body tone

To improve your diet.

 

YOUR PLAN:

	EXERCISE	DURATION/SETS
DAY ONE	Cardio – (e.g. Treadmill) Cardio – (e.g..Cross-trainer) Ab workout Full Body Stretches	20mins 20mins 100 sit ups Hold each stretch for 10s
DAY TWO	Cardio – (e.g. Treadmill) Squats (*) Leg extension Lunges Dead Lifts (*) Cardio Full Body Stretches	10mins 1 set of 8-10 reps of each exercise followed by 2 sets of 10-12reps of each exercise 10mins Hold each stretch for 10s
DAY THREE	Cardio Shoulder Press Upright Row Bicep 21s Preachers curl Tricep one arm extension Tricep rope pull down Cardio Lower back extension Full Body Stretches	10-15mins 1 set of 8-10 reps of each Exercise followed by 2 sets of 10-12reps of each exercise 15mins As above Hold each stretch for 10s

 
    
      
CALM DOWN!! If you are eager to reach your goals, you might want to work out every single day. Although your mind may be ready to commit, your body is not. Too much exercise too soon will only make you sore & too tired to train.

For OPTIMUM MUSCLE GROWTH: stick with the plan & leave 48hours between sessions.

 

YOUR FITNESS EQUATION

Planned Exercise + Balanced Nutrition = Awesome Results!


If you have joined us since Day One, you are exactly half way through our unique six week fitness plan. Remember to keep fuelling your body correctly. This week try to:

Eat dinner before 9pm

Eat breakfast within an hour of waking

Swap chocolate, biscuits & cakes for fruit
 

This program was developed by the fitness experts at Bodybykris Fitness Elite to make you fitter, stronger and become your best self ever!

For more fitness and nutrition advice contact the fitness experts at Bodybykris Fitness Elite on 011 2825749/ 0771396172, visit us at 135, Dutugemunu St, Kohuwala or check out bodybykris.com Yourself. Only Better.                                                      

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The Body By Kris Guide (on how to perform)

 

DEADLIFTS:

Technique:

Stand with your feet shoulder width apart.

Squat down and grasp barbell, keep your hands slightly greater than shoulder width apart.

Keep your thighs parallel to the ground, your back straight and look ahead.

Lift the bar using your legs, keep your back and arms straight.

Stand upright but do not lock your knee joints.

Return bar to ground slowly.  
 

 

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THE SQUAT:

Technique:

 

Stand holding a pair of dumbells at your sides, palms facing in.

Lower your body to a sitting position (90degrees), so that your thighs are parallel to the floor.

Pause, then push yourself back up to the starting position. And remember to not lock your knee joints.