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Fitness101 Intermediate to Advanced Planwww.sleekgeek.co.za

THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN

LEVEL: INTERMEDIATE TO ADVANCED

INTRODUCTION

Welcome to our Fitness 101 8-Week Transformation plan developed for the

SLEEKGEEKchallengers! This plan has been periodized to help you look your best within 8

weeks.

HOW DOES THE FITNESS101 YOU 8-WEEK TRAINING PLAN DIFFER FROM THE REST

We believe that in order to look your best you will need to not only train harder but also

smarter. We had some help from some of the top dogs in the industry and came up with an

8 week periodized transformation plan that is going to help you become the ULTIMATE

YOU!

The Fitness 101 training plan sets itself apart from the due to the fact that it is scientifically

developed to help you increase lean muscle tone, speed up your resting metabolic rate

(metabolism) and fat burning potential.

THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN

WEEK 1: PHASE 1

Where other plans leave you high and dry after your payment or entry, we will walk you

through all 8 weeks with scientific explanations as to why we have selected our specific

training strategies.

During phase 1 we are going to try and focus on toning and building lean muscle. The reason

for this is that your body’s metabolism will automatically increase if your lean muscle

increases. The more lean muscle you have, the faster your metabolism will be.

Phase one also includes a 15 minute cardio session after each weight training session.

Studies have shown that intense weight training sessions with reduced resting times can

help release fat as energy from our fat cells. Studies have also concluded that cardio after

weight training can help utilize this freed up energy by burning it to ensure it doesn’t get

stored back into our fat cells. See freeing up energy from fat doesn’t necessarily mean it will

get burned for good. There is always the chance of that energy being stored back into your

fat cell if it’s not utilized.

SO WHY NOT GO ALL OUT BY DOING INTENSE WEIGHT TRAINING AND CARDIO FROM THE

START?

No doubt that this will be effective in helping you burn calories which in return will help you

burn fat and lose weight. But this can also have you reaching a training plateau in as quickly

as 4 – 6 weeks. In order to prevent training plateaus one needs to train smarter.

We are going to focus on increasing lean muscle first before we aim to burn as much fat as

possible. This will ensure more effective fat burning later in the program and will help

prevent a weight loss plateau.

Remember in order to build a house, you need to lay the foundation first. View phase 1 as

the foundation phase.

REPS, SETS AND REST

Our first week’s rep ranges will be 12-15, we will also focus on mostly machine exercises

that will make things a lot easier especially if you are a beginner.

Try and only rest 30 seconds between sets. We are going to try and do 3-4 sets of each

exercise.

During week 1 it’s all about laying the foundation. No need to push yourself beyond your

limits, but don’t slack either. No one knows your limits better than you do. With that said

make sure that you make it difficult enough for yourself. Try and pick a weight that you can

do 12-15 reps with, while finding the last two reps quite difficult to complete.

FREQUENTLY ASKED QUESTIONS

1. Do I need to train 5 days straight?

No you don’t have to. You can train any 5 days in the week, however, make sure to take 2

days off completely.

2. Can I do more than 15 min cardio to burn more calories?

The idea is not to do as much cardio as possible. We are trying to increase your aerobic

capacity (fitness) in order to cope with the future workload of the program. If you feel like

you can train more, rather push yourself harder during the 15 minutes instead of doing

cardio for longer.

3. What if the gym is busy and I can’t do the exercise prescribed?

If the gym is busy and you won’t be able to get hold of the necessary machine, ask an

instructor on the floor to provide you with an alternative exercise that targets the same

muscle group.

4. What If I need to rest longer than 30 seconds?

The idea is to work at your own capacity. If you feel you need more than 30 seconds to

recover then do so, however, no one knows your body better than yourself. With that said

listen to your body and rest when needed, but try not to slack!

MONDAY: DAY 1 - CHEST, TRICEP ABS AND CARDIO

EXERCISE

Barbell Bench Press

Dumbbell Incline Press

Dumbbell Fly (Flat)

Overhead Dumbbell

Rope Pushdowns

Sit Ups

Stationary Bicycle recover)

CHEST, TRICEP ABS AND CARDIO

EXERCISE SETS

Barbell Bench Press 4

Dumbbell Incline Press 4

Dumbbell Fly (Flat) 3

Overhead Dumbbell Triceps Extension 4

Rope Pushdowns 3

3

3

Stationary Bicycle (60 sec Sprint, 120 sec recover)

REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

20-30 30sec

12-15 30sec

15min

TUESDAY: DAY 2- LOWER BODY AND CARDIO

EXERCISE

Barbell Squats

Leg Press

Leg Extensions

Lying Leg Curls

Dumbbell Lunges

Standing Calves

Stepper (60 sec on a high level, 120 sec on a lower level to recover)

LOWER BODY AND CARDIO

EXERCISE SETS

Barbell Squats 4

Leg Press 4

Leg Extensions 3

Lying Leg Curls 4

Dumbbell Lunges 3

Standing Calves 3

(60 sec on a high level, 120 sec on a lower level to recover)

REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

20-30 30sec

15min

WEDNESDAY: DAY 3- BACK, BICEPS AND CARDIO

EXERCISE

Barbell Deadlifts

Barbell Rows

Narrow Grip

Seated Cable Rows

Bicep Barbell Curls

Machine Curls

Rowing Machine (60 sec sprint, 120 recovery)

BACK, BICEPS AND CARDIO

EXERCISE SETS

Barbell Deadlifts 4

Barbell Rows 4

Narrow Grip Pulldowns 3

Seated Cable Rows 3

Bicep Barbell Curls 4

Machine Curls 3

Rowing Machine (60 sec sprint, 120 sec recovery)

REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

15min

THURSDAY: DAY 4 - SHOULDER, ABS AND CARDIO

EXERCISE

Dumbbell Shoulder Press

Barbell Upright Row

Incline Reverse Dumbbell Fly

Dumbbell Lateral Raise

Leg Raise

Crunches on Floor

Rotex Machine (60 sec sprint, 120 sec recovery)

SHOULDER, ABS AND CARDIO

SETS

Dumbbell Shoulder Press 4

Barbell Upright Row 4

Incline Reverse Dumbbell Fly 3

Dumbbell Lateral Raise 3

3

Crunches on Floor 3


REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

20-30 30sec

20-30 30sec

15min

FRIDAY: DAY 5 - CARDIO FOR 60MIN

EXERCISE SETS REPS REST

Cardio of your choice 60min

DAY 6 AND 7

REST

WEEK 2: PHASE 1

Congratulations. You have made it through your first week! Now that you have an idea on

how the exercises work and how it feels to train them we can push ourselves a little bit

harder.

SETS, REPS AND REST

Try and stick to the same sets, reps and resting times. All the exercises will remain the same,

however, we need you to try and push a little bit heavier than the previous week which

should be possible due to the fact that you now know how to execute the exercise correctly.

MONDAY: DAY 8 - CHEST, TRICEP ABS AND CARDIO

Barbell Bench Press

Dumbbell Incline Press

Dumbbell Fly (Flat)

Overhead Dumbbell

Rope Pushdowns

Sit Ups

Leg Raises

Stationary Bicycle recover)

CHEST, TRICEP ABS AND CARDIO

Barbell Bench Press 4 12

Dumbbell Incline Press 4 12

Dumbbell Fly (Flat) 3 12

Overhead Dumbbell Triceps Extension 4 12

Rope Pushdowns 3 12

3 20

Leg Raises 3 20

Stationary Bicycle (60 sec Sprint, 120 sec recover)

15

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

20-30 30sec

20-30 30sec

15min

TUESDAY: DAY 9 - LOWER BODY AND CARDIO

EXERCISE

Barbell Squats

Leg Press

Leg Extensions

Lying Leg Curls

Dumbbell Lunges

Standing Calves

Stepper (60 sec on a high level, 120 sec on a lower level to recover)


EXERCISE SETS

Barbell Squats 4

Press 4

Leg Extensions 3

Lying Leg Curls 4

Dumbbell Lunges 3

Standing Calves 3

(60 sec on a high level, 120 sec on a lower level to recover)

REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

20-30 30sec

15min

WEDNESDAY: DAY 10 - BACK, BICEPS AND CARDIO

EXERCISE

Barbell Deadlifts

Barbell Rows

Narrow Grip

Seated Cable Rows

Bicep Barbell Curls

Machine Curls


BACK, BICEPS AND CARDIO

EXERCISE SETS

Barbell Deadlifts 4

Barbell Rows 4


Seated Cable Rows 3

Bicep Barbell Curls 4

Machine Curls 3


REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

15min

THURSDAY: DAY 11 - SHOULDER, ABS AND CARDIO

EXERCISE


Barbell Upright Row



Leg Raise

Crunches on Floor


SHOULDER, ABS AND CARDIO

SETS


Barbell Upright Row 4



3

Crunches on Floor 3


REPS REST

12-15 30sec

12-15 30sec

12-15 30sec

12-15 30sec

20-30 30sec

20-30 30sec

15min




DAY 13 AND 14

REST

WEEK 3: PHASE 2

Congrats, you have survived the first phase and we are 25% completed with our 8 Week

Transformation plan! Phase 2 is going to be about trying to increase our training intensity!

Remember it’s all about progression in order to make sure we keep on making weight loss

breakthroughs!

REPS, SETS AND REST

During this phase we are going to try and increase our intensity, we are also going to

increase our cardio time! If possible keep to the same resting periods as in phase 1 (30sec).

INTRODUCING SUPERSETS

A superset is when you perform 1 exercises and another directly after that before taking

your 30 second break. After doing the second exercise you can take your break and get

ready to perform the next set.

CARDIO – INTRODUCING TABATA TRAINING

Tabata is a high intensity training style that consists of 20 seconds of flat out pushing

yourself, and 10 seconds rest consisting of 4 minutes. We are going introduce Tabata

Training in the next 2 weeks after your weight training routine with a 2 minute break in

between the 2 sets.

This week we will start with 2 sessions, and next week we will perform 4.

MONDAY: DAY 15 – CHEST AND BACK

EXERCISE

Barbell Bench Press

Barbell Deadlifts

Incline Dumbbell Press

Dumbbell Rows

Flat Dumbbell Fly

Narrow Grip Pulldowns

Chair Sit Ups

CHEST AND BACK

EXERCISE SETS


Barbell Deadlifts 4

Incline Dumbbell Press 4

Dumbbell Rows 4

Flat Dumbbell Fly 4


Chair Sit Ups 3

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

10 N/A

10 30-45sec

30 N/A

Ball Crunches 3 30 30-45sec

TABATA TRAINING – KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.

Treadmill Walk (Moderate Pace) 10min

TUESDAY: DAY 16 - LOWER BODY AND CARDIO

EXERCISE

Leg Press

Leg Extensions

Lying Leg Curls

Dumbbell Lunges

Barbell Squats

Dumbbell Step Ups


EXERCISE SETS

Leg Press 4

Extensions 4

Lying Leg Curls 4

Dumbbell Lunges 4

Barbell Squats 4

Dumbbell Step Ups 4

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

10 N/A

10 p/leg

30-45sec

Standing Calves 4 30 30-45sec

Stationary Bike 20min

WEDNESDAY: DAY 17 - ARMS

EXERCISE

Barbell Curls

Overhead Dumbbell

Rope Pushdowns

Machine Curls

TABATA TRAINING 20 Seconds On, 10 Rest 2 Minutes after 8 rounds and perform

Stepper (Moderate Pace)

ARMS

EXERCISE SETS

Barbell Curls 5


Rope Pushdowns 5

Machine Curls 5

TABATA TRAINING – JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8

Rest 2 Minutes after 8 rounds and perform another 8 rounds.

Stepper (Moderate Pace) 10min

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

THURSDAY: DAY 18 - SHOULDER

EXERCISE




Barbell Upright Rows

Crunches on Floor

Leg Raise

Rotex

SHOULDERS

SETS




Barbell Upright Rows 4

Crunches on Floor 4

4

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

30 N/A

30 30-45sec

20min




DAY 20 AND 21

REST

WEEK 4: PHASE 2

One week left before we reach half way!

CARDIO

Instead of 2 Tabata sessions we are going to do 4.

SETS, REPS AND REST

We are keeping our exercises, reps and sets the same as last week.

MONDAY: DAY 22 – CHEST

EXERCISE

Barbell Bench Press

Barbell Deadlifts


Dumbbell Rows

Flat Dumbbell Fly


Chair Sit Ups

CHEST AND BACK

EXERCISE SETS


Barbell Deadlifts 4


Dumbbell Rows 4

Flat Dumbbell Fly 4


Chair Sit Ups 3

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

10 N/A

10 30-45sec

30 N/A

Ball Crunches 3 30 30-45sec



TUESDAY: DAY 23 - LOWER

EXERCISE

Leg Press

Leg Extensions

Lying Leg Curls

Dumbbell Lunges

Barbell Squats

Dumbbell Step Ups

LOWER BODY

EXERCISE SETS

Leg Press 4

Leg Extensions 4

Lying Leg Curls 4

Dumbbell Lunges 4

Barbell Squats 4

Dumbbell Step Ups 4

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

10 N/A

10 p/leg

30-45sec


TABATA TRAINING – ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.



EXERCISE

Barbell Curls

Overhead Dumbbell

Rope Pushdowns

Machine Curls

TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform


ARMS

EXERCISE SETS

Barbell Curls 5


Rope Pushdowns 5

Machine Curls 5

TABATA TRAINING – JUMPS SQUATS Seconds On, 10 Seconds Off x 8



REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

THURSDAY: DAY 25 - SHOULDERS

EXERCISE





Crunches on Floor

Leg Raise

TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and another 8 rounds.

Rowing Machine (Moderate Pace)

SHOULDERS

SETS





Crunches on Floor 4

4

TABATA TRAINING – JUMP ROPE 20 Seconds On, 10 Seconds Off x 8


Rowing Machine (Moderate Pace) 10min

REPS REST

10 N/A

10 30-45sec

10 N/A

10 30-45sec

30 N/A

30 30-45sec




DAY 27 AND 28

REST

WEEK 5: PHASE 3

Welcome to phase 3. We are officially half way through our 8 Week Training plan. We have

only 2 phases left and now it’s all about incorporating the little bit of lean muscle we built

along with our increased fitness levels.

Phase 3 is where the fat burning starts. If you haven’t lost a lot of weight yet, don’t be

discouraged as phase 3 is where the actual weight loss will start to happen. If you have

already started losing weight, well then you might lose even more!

EXERCISES

We are going to implement a training strategy called “Active Rest”. What this means is that

instead of taking our 30-45 second break as usual, we are going to perform an exercise that

keeps our heart rates going!

This will ensure that our targeted muscle group is rested, but that we keep our hear rates

elevated to ensure that we burn more calories.

SETS, REPS AND REST

We are only going to be doing 3 sets of each exercise due to the fact that our training

intensity is a lot higher. Our rep ranges will be between 10-12 reps, however, we need you

to really struggle to complete your last rep.


1. Can I only do the exercises prescribed as active rest exercises?

No not at all. You can do a variety of exercises as active rest exercises, however, we just

named some of the most popular ones suitable for all trainee levels. Here is a list of

exercises you can use to replace the current ones if you feel you can handle them

- Kettlebell swings

- Barbell clean and press

- Dumbbell cleans

- Burpee’s

- Jump squats

- Jumping lunges

- Rope jump

- Medicine ball slams

2. Should I only stick to 30 seconds of active rest?

No, if you feel you can do more try and push it up to 60 seconds.

3. Does active rest mean I should rest at all?

No necessarily. The whole idea is to rest as little as possible, however, if you feel you can’t

continue without taking a rest period then take a little break before you continue. Like we

mentioned before, no one knows your body better than you do, so make sure to listen to it.


EXERCISE

Barbell Bench Press

Barbell Deadlifts

Jump Squats


Dumbbell Rows

Upper Cuts with Dumbbells

Flat Dumbbell Fly

Narrow Grip

Push up to Stand Up on Feet Burpee’s (Advanced)

CHEST AND BACK

EXERCISE SETS


Barbell Deadlifts 4

Jump Squats 30sec


Dumbbell Rows 4

Upper Cuts with Dumbbells 30sec

Flat Dumbbell Fly 4



30sec

REPS REST

10 N/A

10 N/A

10 N/A

10 N/A

10 N/A

10 N/A

Chair Sit Ups 3 30 N/A

Ball Crunches 3 30 N/A

Jumping Lunges 30sec



TUESDAY: DAY 30 - LOWER BODY

EXERCISE

Leg Press

Leg Extensions

Jumping Jacks

Lying Leg Curls

Dumbbell Lunges

Running in one place

Barbell Squats

Dumbbell Step Ups

Jump Rope

LOWER BODY

EXERCISE SETS

Leg Press 4

Leg Extensions 4

Jumping Jacks 30sec

Lying Leg Curls 4

Dumbbell Lunges 4

Running in one place 30sec

Barbell Squats 4

Dumbbell Step Ups 4

Jump Rope 30sec

REPS REST

10 N/A

10 N/A

10 N/A

10 N/A

10 N/A

10 p/leg

N/A


EXERCISE

Barbell Curls

Overhead Dumbbell

Push up to Stand Up or Burpees

Rope Pushdowns

Machine Curls

Step Ups on Bench



ARMS

EXERCISE SETS

Barbell Curls 5


Push up to Stand Up or Burpees 30sec

Rope Pushdowns 5

Machine Curls 5

Step Ups on Bench 30sec p/leg




REPS REST

10 N/A

10 N/A

10 N/A

10 N/A


EXERCISE



Jump Squats



Side Lunges

Crunches on Floor

Leg Raise

Kettlebell Swings

TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and

SHOULDERS

SETS



Jump Squats 30sec



Side Lunges 30sec

Crunches on Floor 4

4

Kettlebell Swings 30sec


Rest 2 Minutes after 8 rounds and perform

REPS REST

10 N/A

10 N/A

10 N/A

10 N/A

30 N/A

30 N/A

another 8 rounds.


FRIDAY: DAY 33

CARDIO FOR 60MIN



DAY 34 AND 35

REST

WEEK 6: PHASE 3

Welcome to week 6. We know that week 5 was a lot tougher than expected, but you made

it, that’s all that matters!

CARDIO

What would week 6 be without a small change? This week we are going to add another 5

minutes to our cardio sessions. That means that we are now doing 15 minutes of cardio

after each tabata session.

SETS, REPS AND REST

Our sets, reps and rest periods will remain the same as last week!


EXERCISE

Barbell Bench Press

Barbell Deadlifts

Jump Squats


Dumbbell Rows


Flat Dumbbell Fly



CHEST AND BACK

EXERCISE SETS


Barbell Deadlifts 4

Jump Squats 30sec


Dumbbell Rows 4


Flat Dumbbell Fly 4



30sec

REPS REST

10 N/A

10 N/A

10 N/A

10 N/A

10 N/A

10 N/A

TUESDAY: DAY 37 - LOWER

EXERCISE

Leg Press

Leg Extensions

Jumping Jacks

Lying Leg Curls

Dumbbell Lunges


Barbell Squats

Dumbbell Step Ups

Jump Rope

LOWER BODY

EXERCISE SETS

Leg Press 4

Leg Extensions 4

Jumping Jacks 30sec

Lying Leg Curls 4

Dumbbell Lunges 4


Barbell Squats 4

Dumbbell Step Ups 4

Jump Rope 30sec

REPS REST

10 N/A

10 N/A

10 N/A

10 N/A

10 N/A

10 p/leg

N/A


EXERCISE

Barbell Curls

Overhead Dumbbell

Push up to

Rope Pushdowns

Machine Curls

Step Ups on Bench



ARMS

EXERCISE SETS

Barbell Curls 5



Rope Pushdowns 5

Machine Curls 5





REPS REST

10 N/A

10 N/A

10 N/A

10 N/A


EXERCISE



Jump Squats



Side Lunges

Crunches on Floor

Leg Raise

Kettlebell Swings

TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and

SHOULDERS

SETS



Jump Squats 30sec



Side Lunges 30sec

Crunches on Floor 4

4



Rest 2 Minutes after 8 rounds and perform

REPS REST

10 N/A

10 N/A

10 N/A

10 N/A

30 N/A

30 N/A

another 8 rounds.


FRIDAY: DAY 40

CARDIO FOR 60MIN



DAY 41 AND 42

REST

WEEK 7: PHASE 4

Congratulations! You have made it to the final phase! Phase 4 is all about intensity and

pushing ourselves beyond our limits. This is where most of the fat burning will occur. Not

only have we increased our overall lean muscle mass, but we have also increased our fitness

levels which will allow us to train harder than ever before! This means you are another step

closer to becoming the ULTIMATE YOU!

It’s time to flip our fat burning switch!

SETS, REPS AND REST

During these 2 weeks it’s all about the burn baby! We are going to be doing something

called DTP training. Dramatic Transformation Principle. Our reps are no longer going to be

the standard 10-12 or 15, we are going to push ourselves beyond our limits by doing 4 sets

of 10,20,30,40 reps along with some HIIT training at the end!

You already had a taste of HIIT training thanks to Tabata, however, this will be a little bit

different, you will see why : )


1. Is HIIT really that effective?

Yes, studies have shown that HIIT can help increase the amount of fat being released from

fat cells! It can also boost your calorie burning up to 36 hours instead of only 4 compared to

normal steady state cardio!

2. Can I do more HIIT in my free time to speed up fat burning?

Not really. HIIT is very stressful on the body and it’s required that your HIIT sessions don’t

last more than 20 minutes. You can add an extra 5 minutes to the current 15 if you feel you

can do more, however, we do not suggest you do extra sessions in a week, as that can easily

do more harm than good.

3. Can I do HIIT with any cardio equipment?

Yes, you can do HIIT with any preferred cardio equipment, from treadmill running, bike,

rowing machine, rotex, stepper, stair master etc.

MONDAY: DAY 43 – CHEST

EXERCISE

Barbell Bench Press

Barbell Deadlifts

Jump Squats


Dumbbell Rows

Upper Cuts

Flat Dumbbell Fly



CHEST AND BACK

EXERCISE SETS REPS

Barbell Bench Press 4 10,20,30,40

Barbell Deadlifts 4 10,20,30,40

Jump Squats 30sec

Incline Dumbbell Press 4 40,30,20,10

Dumbbell Rows 4 40,30,20,10


Flat Dumbbell Fly 4 10,20,30,40

Narrow Grip Pulldowns 4 10,20,30,40


30sec

REPS REST

10,20,30,40 N/A

10,20,30,40 N/A

40,30,20,10 N/A

40,30,20,10 N/A

10,20,30,40 N/A

10,20,30,40 N/A




HIIT TRAINING – 15 MINUTES

EXERCISE – STATIONARY BIKE CYCLING 2 minute low intensity

30 seconds sprint

1 minutes moderate intensity

30 seconds sprint

2 minute low intensity

30 seconds sprint

1 minute moderate intensity

30 seconds sprint

3 minutes low intensity

1 minute sprint




EXERCISE

Leg Press

Leg Extensions

Jumping Jacks

Lying Leg Curls

Dumbbell Lunges


Barbell Squats

Dumbbell Step Ups

Jump Rope

LOWER BODY

EXERCISE SETS REPS

Leg Press 4 10,20,30,40

Leg Extensions 4 10,20,30,40

Jumping Jacks 30sec

Lying Leg Curls 4 40,30,20,10

Dumbbell Lunges 4 40,30,20,10


Barbell Squats 4 10,20,30,40

Dumbbell Step Ups 4 10 p/leg

Jump Rope 30sec

REPS REST

10,20,30,40 N/A

10,20,30,40 N/A

40,30,20,10 N/A

40,30,20,10 N/A

10,20,30,40 N/A

10 p/leg N/A

Standing Calves 4 10,20,30,40 30-45sec


EXERCISE – ROWING MACHINE 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint




EXERCISE

Barbell Curls

Overhead Dumbbell Extension


Rope Pushdowns

Machine Curls

Step Ups on Bench


EXERCISE – STEPPER 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint



ARMS

EXERCISE SETS REPS

Barbell Curls 5 10,20,30,40,50

Overhead Dumbbell Triceps Extension

5 10,20,30,40,50


Rope Pushdowns 5 50,40,30,20,10

Machine Curls 5 50,40,30,20,10


15 MINUTES




REST

10,20,30,40,50 N/A

10,20,30,40,50 N/A

50,40,30,20,10 N/A

50,40,30,20,10 N/A


EXERCISE



Jump Squats



Side Lunges

Crunches on Floor

Leg Raise

Kettlebell Swings

SHOULDERS

SETS REPS

Dumbbell Shoulder Press 4 10,20,30,40

Dumbbell Lateral Raise 4 10,20,30,40

Jump Squats 30sec

Incline Reverse Dumbbell Fly 4 40,30,20,10

Barbell Upright Rows 4 40,30,20,10

Side Lunges 30sec

Crunches on Floor 4 40

4 40


REPS REST

10,20,30,40 N/A

10,20,30,40 N/A

40,30,20,10 N/A

40,30,20,10 N/A

N/A

N/A


EXERCISE – ROTEX 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint






DAY 48 AND 49

REST

WEEK 8: PHASE 4

Well done. You have made it this far and we are sure that it couldn’t have been easy! But,

it’s not over yet! We still have one week left to give it all we have got. This is where we need

you to dig deep and find that part of yourself that will do whatever it takes to reach that

fitness goal!

JUST ONE MORE WEEK LEFT!

Think you can handle it?


EXERCISE

Barbell Bench Press

Barbell Deadlifts

Jump Squats


Dumbbell Rows


Flat Dumbbell Fly



CHEST AND BACK

EXERCISE SETS REPS

Barbell Bench Press 4 10,20,30,40

Barbell Deadlifts 4 10,20,30,40

Squats 30sec

Incline Dumbbell Press 4 40,30,20,10

Dumbbell Rows 4 40,30,20,10


Flat Dumbbell Fly 4 10,20,30,40

Narrow Grip Pulldowns 4 10,20,30,40


30sec

REPS REST

10,20,30,40 N/A

10,20,30,40 N/A

40,30,20,10 N/A

40,30,20,10 N/A

10,20,30,40 N/A

10,20,30,40 N/A





EXERCISE – STATIONARY BIKE CYCLING 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint




EXERCISE

Leg Press

Leg Extensions

Jumping Jacks

Lying Leg Curls

Dumbbell Lunges


Barbell Squats

Dumbbell Step Ups

Jump Rope

LOWER BODY

EXERCISE SETS REPS

Leg Press 4 10,20,30,40

Leg Extensions 4 10,20,30,40

Jumping Jacks 30sec

Lying Leg Curls 4 40,30,20,10

Dumbbell Lunges 4 40,30,20,10


Barbell Squats 4 10,20,30,40

Dumbbell Step Ups 4 10 p/leg

Jump Rope 30sec

REPS REST

10,20,30,40 N/A

10,20,30,40 N/A

40,30,20,10 N/A

40,30,20,10 N/A

10,20,30,40 N/A

10 p/leg N/A

Standing Calves 4 10,20,30,40 30-45sec


EXERCISE – ROWING MACHINE 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint



WEDNESDAY: Day 52 - ARMS

EXERCISE

Barbell Curls

Overhead Dumbbell Extension


Rope Pushdowns

Machine Curls

Step Ups on Bench


EXERCISE – STEPPER 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint



ARMS

EXERCISE SETS REPS

Barbell Curls 5 10,20,30,40,50

Overhead Dumbbell Triceps Extension

5 10,20,30,40,50


Rope Pushdowns 5 50,40,30,20,10

Machine Curls 5 50,40,30,20,10


15 MINUTES




REST

10,20,30,40,50 N/A

10,20,30,40,50 N/A

50,40,30,20,10 N/A

50,40,30,20,10 N/A


EXERCISE



Jump Squats



Side Lunges

Crunches on Floor

Leg Raise

Kettlebell Swings

SHOULDERS

SETS REPS

Dumbbell Shoulder Press 4 10,20,30,40

Dumbbell Lateral Raise 4 10,20,30,40

Jump Squats 30sec

Incline Reverse Dumbbell Fly 4 40,30,20,10

Barbell Upright Rows 4 40,30,20,10

Side Lunges 30sec

Crunches on Floor 4 40

4 40


REPS REST

10,20,30,40 N/A

10,20,30,40 N/A

40,30,20,10 N/A

40,30,20,10 N/A

N/A

N/A


EXERCISE – ROTEX 2 minute low intensity

30 seconds sprint


30 seconds sprint


30 seconds sprint


30 seconds sprint


1 minute sprint



FRIDAY: DAY 54

CARDIO FOR 60MIN



DAY 55 AND 56

REST

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