SUMMER READY IN 6 WEEKS
#summerGLO

​​Summer is upon us, and everyone wants that beach body, so here’s a little kick-starter. 6 weeks of training, 4 days per week alongside a calorie deficit to strip that bodyfat.
Start your #SUMMERGLO today!

Each day consists of full body workouts aimed at beginner to intermediate level to elicit maximum results in the shortest amount of time. Working every major muscle group particularly on strength days, you will create maximum muscle damage (don’t be scared, this is a good thing) to repair back better and stronger. Switching the focus from strength to cardio allows time for the muscle to repair in between, it’s worth noting that protein intake (through food/drink/supplements) needs to remain high to maximise repair and speed up recovery time.

 

DAY 1 – STRENGTH

 

Strength training – Is resistance/weight training with focus on improving muscle strength/endurance/definition. More resistance training will bring more fat burning effects after exercise, also muscle firmness and toning will result from this style of training.

  • 15 minute warm up & dynamic stretching
    10 minutes cross-trainer (light/moderate intensity) with 5 minutes of various dynamic stretches (stretching with movement e.g. alternating lunges, star jumps, squats, arm circles, leg swings, knee to chest etc)
  • Leg press – 3 sets of 10 -12 reps
  • Walking lunges – 3 sets of 8 reps (each leg)
  • Hip thrust (machine or barbell) – 3 sets of 10-12 reps
  • Seated cable row – 3 sets of 10-12 reps
  • Lat pulldowns – 3 sets of 8 reps
  • Seated chest press – 3 sets of 10-12 reps
  • Machine fly’s – 3 sets of 8 reps
  • 10-minute static stretch
    Hold each stretch for roughly 20 seconds and repeat 3 times.

 

DAY 2 – CARDIO

 

Cardiovascular training (cardio) – This style of training is focused on working and improving the lungs and heart, essentially helping you to feel fitter.

  • 15 minute warm up & dynamic stretch
    10 minutes treadmill (light/moderate intensity), 5 minutes of various dynamic stretches
  • HIIT style circuit – 10 burpees, 10 crunches, 10 press-ups, 20 Russian twists, 20 squat jumps, 20 mountain climbers, 10 box jumps – repeat for 3 rounds, 1-minute rest in between each
  • S-force sprint 8 – set to 4 rounds on week 1 increasing by 1 round per week until you reach the maximum 8 rounds (speak to a member of our team for a demonstration)
  • 5-minute static stretch – hold each stretch for roughly 20 seconds and repeat 3 times.

 

DAY 3 – REST

 

Rest days are just as important as exercise. Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping rest days can lead to over-training or burnout.

 

DAY 4 – STRENGTH

 

  • 15 minute warm up & dynamic stretch – 10 minutes cross-trainer (light/moderate intensity), 5 minutes of various dynamic stretches
  • Hack squat – 3 sets of 10 -12 reps
  • Prone leg curls – 3 sets of 8 reps
  • Cable glute kickbacks – 3 sets of 10 -12 reps
  • Lat pulldowns – 3 sets of 10 -12 reps
  • Bent over barbell row – 3 sets of 8 reps
  • Dumbbell flat bench press – 3 sets of 10-12 reps
  • Dumbbell incline fly’s – 3 sets of 8 reps
  • 10-minute abs/static stretch – hold each stretch for roughly 20 seconds and repeat 3 times.

 

DAY 5 – CARDIO

 

  • 15 minute warm up & dynamic stretch – 10 minutes rower (light/moderate intensity), 5 minutes of various dynamic stretches
  • HIIT style circuit – 10 burpees, 10 crunches, 10 press-ups, 20 Russian twists, 20 squat jumps, 20 mountain climbers, 10 box jumps – repeat for 3 rounds, 1-minute rest in between each
  • Treadmill sprint 8 – set your appropriate level so during the 30 second interval sprints you are struggling (speak to a member of our team if you are unsure how to set this up)
  • 5-minute static stretch – hold each stretch for roughly 20 seconds and repeat 3 times.


NUTRITION

Essential to your 6 weeks training is your nutrition! You need to calculate the amount of calories you need for what you want to achieve.

What is a calorie – Unit of energy, in nutrition refers to energy people get from food and drink consumed, listed on all food packaging.

How many calories should someone consume? Well the answer is it varies depending on height, weight and gender. Also depending on what you want to achieve:

• Calorie maintenance – Number of calories you can consume without gaining or losing weight
• Calorie deficit – Any number of calories under maintenance which will encourage your body to lose weight (body fat), the more the deficit the faster the weight loss although too much of a deficit will bring unwanted effects such as lack of energy, illness, muscle wastage etc.

A great app to use to work out how many calories you are consuming is MyFitness Pal, and even better it is free! You can download it and it will work out for you how many calories you should be having and tell you how much is in what you are eating. On average you will need roughly 0.5g-0.8g of protein per lb of bodyweight.

Try and give yourself a full day rest after 2 days before resuming the other 2 days for the week. The Glo team are always on hand for any questions, so start your #SUMMERGLO today!

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