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Weight Loss - Beginners Programme

Well done for having the courage to start changing you lifestyle, weve tried to make it easy for you; all you need to do is follow the workout below. Start on the beginners workout which should last you at most 4 weeks. Make sure you perform a warm-up for at least 5-8minutes before starting this workout. Use a cross trainer and gradually build in the intensity until you feel much warmer and are slightly out of breath. For a cool down walk on the treadmill on a small incline slowly, then stretch you major muscle groups. See our warm-up and cool down download for more ideas. STRENGTH REPS SETS POINTS Chest Press 12 2 Keep action smooth Shoulder Press 12 2 Dont stop at the start of end of the rep Lat Pulldown 12 2 Pull to the top of your chest Seated Row 12 2 Keep back straight Leg Press 12 2 The bigger the movement, the better! Leg Curl 12 2 Smooth movement Abdominal Crunch 12 2 Use a matt or machine Plank Position 20secs 2 Knees down to make it easier CARDIO SET UP POINTS Aim to jog comfortably Comfortable running pace, you should be slightly out of Treadmill for 10 minutes breath. Just able to hold a conversation. 12 minutes Comfortable pace, aim for a good rhythm, lower resistance CrossResistance level minimum level if too strenuous trainer 5

https://www.puregym.com/members/fitness/programmes/weight_loss_beginners_prog... 07/05/2013