YOUR GOALS: WEEK SIX              

       

•To increase the intensity of your workouts

•To encourage variety within your workouts

•To improve your dietary habits l

 

 

YOUR PLAN    

 

	EXERCISE	DURATION/SETS
DAY ONE	Cardio – (e.g. Treadmill)  target muscle group stretches Pull Over Incline Press Push ups Shoulder Press Front Raises  Side Raises Cardio – (e.g.Cross-trainer) Full Body stretches 100 sit ups	10mins                 10mins  Hold  for 10s
DAY TWO	Cardio – (e.g. Treadmill)  Focused stretching of legs, lower back Squats Leg Press Leg Curl Lunges     Cardio – (e.g. spin bike) Lower back extension   Full Body Stretches	5-10mins Hold  for10s           20-30mins   Hold for 10s
DAY THREE	Cardio– (e.g.Cross-trainer)     Bent over Row Incline Row Reverse fly Straight Bar Curl Dumbell Curls Tricep extension Tricep Kick back   Cardio– (e.g. spin bike)   Full Body Stretches	10-15mins                     20-30mins    Hold for10s

 

                                  

 

CRANK  UP THE INTENSITY without hurting yourself!

 

‘You won’t gain the results you desire by trying to lift any weight which is too heavy for you!.  Lifting with no control & poor technique defeats the purpose of weight training...

 

When you lift too much, lose balance & drop the weights you can’t handle,you will only increase the risk of injury to yourself, damage the weights and gym floor, and disturb everyone with lots of unnecessary noise! Instead, try choosing weights you can handle & control to begin with and gradually increase the weight every 2-3weeks. Remember to Concentrate on your technique, breathing & form.

 

 

YOUR FITNESS EQUATION 

 

Planned Exercise + Balanced Nutrition = Awesome Results!

 

No matter how hard you train, you cannot out-train a poor diet! If you eat everything you want, & tell yourself you will work it off later by running on the treadmill for half an hour, you may have to re-think your eating habits! 30mins of cardio may feel like you’ve worked off everything you ate, but the truth is, you will have only burnt off the calorie equivalent of two slices of bread....without the butter! 

 

 

 

The Body By Kris guide to Getting the most out of your Reps                      

      

 Why count? 

 

 It is easier to have more control when you lift as you are pushing up against gravity. On the way down, gravity works with you to bring the weight down too fast, so you must actively control the downward motion over two counts.

                                      

                                       

 •As you lift the weight up count ‘1001 ‘                                                                              

 

 •As you return to the starting position,                 

  count ‘1001....1002’

 

 

We hope this six week plan has encouraged you to make exercise a part of your healthier lifestyle. Next week we will focus on vitality! The 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.