CONTENTS

INTRODUCTION PAGE 3

BENEFITS OF TRAINING PAGE 4

NUTRITION PAGE 5-6

EXERCISE PAGE 7

EQUIPMENT PAGE 8

BARRIERS PAGE 9

WORKOUT PLANS PAGE 10

WEEKLY WORKOUTS PAGE 11-15

EXERCISE INDEX PAGE 16-20

Note: This e book is for the general fitness interest only. The information
contained herein should not be taken as medical advice. The information
is not intended to diagnose, treat, cure or prevent any health problem.
The information is not intended to replace the advice of a physician or
health professional. Please consult your physician or a health professional
before beginning any diet or exercise program.
 INTRODUCTION
You don’t need to have full mobility to experience the health
benefits of exercise. If injury, disability, illness or weight
problems have limited your mobility, exercise is still possible
to build stamina and flexibility, maintain a stable weight
and even fight disease. What’s more, as your body releases
endorphins when you exercise, it can boost mood and
self-esteem, relieve stress, and trigger a sense of wellbeing.

Muscle strengthening and regular aerobic
exercise, which raise your heart rate, are
just as important for wheelchair users as
for everyone else. While there are challenges
associated with being a wheelchair user,
there are plenty of creative ways to overcome
your physical limitations and enjoy becoming
more active.
Created by our experts,
the Fit Affinity Nutrition
and Workout Plan has been
adapted for wheelchair
users to ensure you're
able to take part and
benefit from regular,
varied exercise
As a general rule, adult wheelchair users
should be aiming for 90 minutes of
cardiovascular exercise a week, along with at
least two strengthening sessions. And, we’ll
let you in on a little secret – this doesn’t have
to be a chore! The truth is, regardless of your
age, current physical condition, and whether
you’ve exercised in the past or not, there are
plenty of ways to overcome your mobility
issues and reap the physical, mental, and
emotional rewards of exercise. We guarantee
that whatever your preference, there’s an
activity to suit your aims and physical ability.
If you also experience mental or emotional
barriers to exercise, we are here to help.
Whether you’re self-conscious, are worried
about injury or just out of practice, we’ve
tackled some common fears and provided
detailed suggestions to help you overcome
these concerns.
Created by our experts, the Fit Affinity
Nutrition and Workout Plan has been
adapted for wheelchair users to ensure
you’re able to take part and benefit from
regular, varied exercise suited to your
lifestyle and individual needs. Plus, to ensure
there are no excuses leftover, we’ve provided
both gym and home workouts to choose
from. So, what are you waiting for?
Let’s get started!
N.B. If you have any medical issues, we advise
consulting your doctor before embarking on
this programme.

PAGE 3
“I really regret that workout!” No-one ever said this! Whether you’re a seasoned
gym goer or a self-proclaimed rookie, the benefits of getting active are endless.
You are probably aware that exercise improves stamina and flexibility, helps with
weight loss and maintenance, increases muscle mass, and improves heart health,
but you may be surprised to learn that there are some extra advantages linked with
breaking a sweat.

1. RELIEVE STRESS AND ANXIETY

Rough day at the office? One of the key mental benefits of exercise is
stress relief. Working up a sweat can help release mental pressure and
increase the concentration of norepinephrine, a chemical designed
to moderate the brain’s response to stress and anxiety. So, exercise
reduces existing tension and makes the brain more efficient at
managing stress - win-win!

2. FIGHT DISEASE
Regular physical activity can help to manage symptoms of chronic
conditions by strengthening your heart muscle, lowering your blood
pressure, raising your high-density lipoprotein levels (a fancy word for
good cholesterol), and improve blood flow. Conditions proven to be
improved by exercise include heart disease, diabetes, asthma, back
pain, and arthritis.

3. BOOST HAPPINESS
At times, working out can be a slog, but it’s always worth the effort!
Exercise releases chemicals called endorphins which create feelings
of happiness and euphoria. Studies have shown that it can be just as
effective as antidepressant pills in treating depression. Looking and
feeling great! If that’s not a good enough excuse, we don’t know what is!

4. SLEEP BETTER
Ever hit the hay after a long workout session? For some, a moderate
workout can be the equivalent of a sleeping pill, even for people with
insomnia. Moving around raises the body’s core temperature and when
it drops back to normal a few hours later, it signals the body that it’s time
to sleep, and everyone knows that nothing beats a good night’s sleep!
For many, the word diet conjures up images
of limp lettuce leaves and days spent gazing
longingly into the donut store. The good
news is that it doesn’t have to be like that.
With just a few minor tweaks and a serious
change in attitude, you can really make
your diet work for you.
So, let’s start from the bottom. The most
important rule is that dieting does not equal
deprivation. Society is hardwired to believe
in ‘good’ and ‘bad’ foods, which means that
people embarking on a radical diet plan
will restrict all access to anything deemed
unhealthy. Not only is this utterly depressing, it
just doesn’t work. Sure, you start off great, but
slowly your cravings creep in and take over.
While diets are great for a quick fix, we
believe in changing up your lifestyle and
neither depriving nor indulging yourself -
the key word here is BALANCE. The body
requires three food types, also known as
macronutrients. There are three groups
of macronutrients in proteins, fats, and
carbohydrates, all of which are essential for
the body to function and grow.
While diets are
great for a quick
fix, we believe in
changing up your
lifestyle and
neither depriving
nor indulging
yourself!
PROTEINS
Amino acids are the building blocks of protein.
There are 20 different amino acids, nine of
which are considered essential because our
bodies cannot produce them naturally, and
therefore they can only be obtained through
diet. The fundamental role of protein is to
build, maintain, and repair body tissue. As
such, protein is especially important for
physically active individuals whose muscle
tissue is in need of constant repair. Protein
has other roles in the body, too. All enzymes
and hormones, which perform vital functions,
are proteins. Furthermore, proteins are used
to aid in the immune process. Proteins are
complex molecules and the body needs time
to break them down.
GOOD SOURCES OF PROTEIN INCLUDE:
1. EGGS
2. CHICKEN
3. TURKEY
4. NON-FAT GREEK YOGURT
5. FISH
6. WHEY PROTEIN
CARBOHYDRATES
Carbohydrates have two major roles. They
are the primary energy source for the brain
and a source of calories to maintain body
weight. A diet containing an optimum level
of carbohydrates can help prevent body
fat accumulation. They are also involved in
the construction of the body’s organs and
nerve cells, and in the definition of a person’s
biological identity, such as their blood group.

FAST/SIMPLE CARBS
VERSUS SLOW/COMPLEX
CARBS
FAST CARBS
Fast releasing carbohydrates include processed
carbohydrates, such as breads, candy, cereals,
sugars, fruits, and some starchy vegetables.
The carbohydrate molecules in these foods
are smaller, especially in the case of sugar and
are broken down rapidly into sugars in your
intestines. If eaten regularly and excessively,
fast carbs can keep your blood sugar elevated,
raising the risk of type 2 diabetes and
cardiovascular disease. Fast carbs, however, can
be beneficial when eaten following exercise to
restore glycogen levels.
SLOW CARBS
Slow releasing carbohydrates include most
vegetables, whole grains, seeds, beans, and
legumes. Slow carbs tend to be higher in fiber.
Slow carbs can provide your body with energy
over an extended period of time, without a rapid
elevation in blood sugar. Choosing foods with
slow digesting carbs throughout the day can help
you feel full all day long. Dietary fiber refers to a
group of substances in plant foods which cannot
be completely broken down by human digestive
enzymes. Dietary fiber can be found in foods such
as bread, fruit, vegetables, lentils, and beans.
HERE ARE SOME CARBOHYDRATE SOURCES:
1. RICE
2. PASTA
3. POTATOES
4. CEREALS
5. BREAD
6. OATS
FATS
Aside from being a source of energy, fat stores
protect the internal organs of the body. Some
essential fats are also required for the formation
of hormones. Fats are the slowest source of
energy, but the most energy efficient form of food.
Because fats are such an efficient form of energy,
they are stored by the body either in the abdomen
(omental fat) or under the skin (subcutaneous fat)
for use when the body needs more energy.
HERE ARE SOME FAT SOURCES:
1. AVOCADO
2. EGG YOLKS
3. OLIVES
4. OILS – COCONUT, OLIVE, MACADAMIA,
ETC.
5. NUTS
6. SALMON
MICRONUTRIENTS
Along with macronutrients, your body also needs
micronutrients which are comprised of vitamins
and minerals to ensure normal metabolism,
growth, and physical wellbeing.
BALANCE
By filling your diet with good fats, slow
release carbohydrates, lean proteins, fruits,
vegetables, and water, you will feel fuller and
less inclined to reach for the snack cupboard.
Of course, if you fancy a treat, go for it! Just
make sure that you eat sensibly for the better
part of the day. If you’re planning on eating
out for dinner, scale down your food intake
during the day to accommodate your night
out. Similarly, if you fancy a mid-afternoon
sugar fix, cut out dessert that night to ensure
a rough balance of food intake each day.
It really is that simple. Think carefully about
what you’re eating, make sensible choices,
and allow yourself the occasional treat.
Okay, let’s get this straight - you’ve cracked the
nutrition part and feel sure that a few small
tweaks to your diet are enough? Wrong! While
correct nutrition is essential to ensuring a
healthy body, regular exercise is also critical.
The two complement each other like yin and
yang, Tom and Jerry, Beyoncé and Jay-Z…
yeah you get the picture. To keep your heart
healthy and your body strong, you need to
get moving, and the food that you eat enables
your muscles to endure this movement, and
provides the optimum conditions for your
body to change in a positive way.
Of course, knowing what exercise to do is not
easy. Cardio or weights? HIIT or LISS? Gym or
home? Allow us to help!
 THE MOST
EFFECTIVE
FITNESS ROUTINES
Once upon a time, if you asked a trainer how to lose weight, INCORPORATE BOTH
they’d reply with one simple word – cardio. Nowadays, it’s STRENGTH TRAINING
a very different story. The most effective fitness routines AND CARDIO.
incorporate both strength training and cardio. Why’s that
you ask? Well, while weight training is important for your
metabolism and muscles, cardio is essential for a healthy diet.
As such, a complete workout needs a good mix of the two.

you can’t talk. Your maximum heart rate can be

STRENGTH TRAINING
Strength training is any exercise which uses
resistance to induce muscular contraction. It builds
anaerobic endurance, keeps your body conditioned
and supple, strengthens bones, joints and muscles,
and burns fat fast. The benefits are endless!
CARDIO
Short for cardiovascular exercise, cardio is any
activity or physical exertion which heightens heart
rate and increases blood circulation. As a general
rule, cardio burns calories, so it’s a great way to
shed that excess fat. Plus, given that your heart is
a muscle, moving it makes it stronger. So, when it’s
beating, it’s building!
When it comes to fat loss, we have a simple
solution to ‘The Great Cardio Debate’. Experts
have been debating this one for years and still are!
Should you do interval training or does decreasing
the intensity burn more fat or should you even
worrying about incorporating cardio into your
workouts at all? The truth is, you should be doing
both. Allow us to explain.
There are two main types of cardio. There is LISS
which is a longer period of lower intensity exercise
and HIIT, which is a shorter burst of higher energy
activity. Both are a great way to get your heart
pumping!
LOW INTENSITY STEADY
STATE (LISS)
LISS is any kind of low endurance movement which
you can sustain for a lengthy period of time. As
you’re expected to workout at 60 to 70 per cent of
your maximum heart rate, it will be a challenge,
but you won’t struggle to breathe or feel as though
calculated by subtracting your age from 220. So,
if you’re 30 years old, your maximum heart rate
is 190 beats per minute (bpm). So, for LISS, you
should be aiming for 133 beats per minute.
LISS is particularly effective for weight loss due to
the fact that the body needs oxygen to metabolize
fat. Therefore, the lower the intensity, the more
oxygen is available to be used by the body to
break down fat. LISS is also good to build stamina
if you’re not used to exercise, and can be an
easy introduction to working up a sweat if you’re
overweight or lacking in confidence.
HIGH INTENSITY INTERVAL
TRAINING (HIIT)
In comparison, HIIT refers to any workout which
alternates between short, intense bursts of energy
at 75 to 90 per cent of your maximum heart rate
and fixed periods of rest. Not only do you burn
more calories during a HIIT workout, but the
intensity will kick your body’s repair mechanism
into hyper drive, meaning you will continue to burn
calories in the 24 hours after your workout! Sure,
it sounds too simple to be effective, but trust us,
science doesn’t lie!
Though we insist on incorporating both
strength training and cardio in your routine,
the maintenance of muscle mass should take
precedence over the loss of body fat. Put simply,
prioritize your weight sessions. When you build
lean muscle mass, the additional muscle requires
additional energy. As your body needs to keep
up with your calorie hungry muscles, your resting
metabolic rate or the number of calories your body
burns while at rest increases. Therefore, bigger
muscles equal more calories burnt.

PAGE 7

WATER
From nervous newbies to elite athletes, water is
the single most important piece of equipment.
Dehydration is not only dangerous, but it will
impact your performance. Keep a bottle of water
handy and drink plenty throughout your workout.
MUSIC
It’s no secret that listening to music while exercising
helps in improving the quality of your workout.
According to research, listening to music boosts
mood, distracts you from your discomfort, and has
a profound effect on perceived effort. So, compile a
playlist of your favourite tunes and blast them from
the speakers!
DUMBBELLS
Small handheld weights are invaluable to help build
strength in your upper body and core. They must
be a comfortable weight, so that you don’t risk
injury or failure. Of course, they can’t be too light,
either, or you won’t be challenging yourself enough!
If you don’t have access to dumbbells and don’t
fancy investing in some, two equally-weighted
objects which fit comfortable in your hands will be
sufficient.
PAGE 8
Luckily for you, we have provided
both home and gym workouts for
you to get stuck into. If you fancy
doing your workouts from home,
we have listed everything you need
to get started. Of course, if home
workouts aren’t your thing, you can
take advantage of the facilities on
offer at your local gym!
MEDICINE BALL
A solid weighted which adds resistance for strength
training and all-over toning. Unlike dumbbells, you
will only need one of these.
If you’re investing in a medicine ball, look for one
with built-in handles to make it easier to grip. And
like the dumbbells, make sure to check that it’s an
appropriate weight. You should feel a small burn
after a couple of repetitions – not too light and not
too heavy!
RESISTANCE BANDS
Extra-strong elastic bands which are designed for
heavy duty training. They’re a fantastic piece of kit
to add extra resistance to your workout, and will
open up a wealth of new training opportunities. If
you’re planning to complete your workouts from
home, we strongly advise investing in these.
LIFTING STRAPS/GRIPS
Lifting straps and grips are great for those who
don’t have great grip or sensitivity in their hands.
They allow you to hook dumbbells, kettlebells, etc.
in your hands. You also don’t have to keep wasting
energy repeatedly picking the weights up, making
them an invaluable addition to any workout kit.
 If the physical challenge of exercise is not the only thing standing in your way,
we want to assure you that it is possible to overcome any mental or emotional
concerns you’re facing. Perhaps you’ve injured yourself in the past or don’t feel
confident enough to get started. The first step really is the hardest – accepting
that regular exercise is essential for your physical and psychological wellbeing is
the biggest barrier. So, if you’re sitting here reading this right now, you’ve already
overcome it! Instead of worrying about what you can’t do or what will go wrong,
let’s focus on what you can do. With persistence and a little faith, you’ll be well on
your way to achieving your fitness goals in no time at all.

We have listed some suggestions below to help you conquer any specific concerns:

1. I’M SCARED OF INJURY 5. I CAN’T MOTIVATE

Take it slowly, choose low-risk activities, and build
up gradually. Warm up and cool down correctly to
avoid muscle strain and don’t push things too far
too quickly.
2. I’M NOT COORDINATED
OR ATHLETIC
This isn’t essential! As long as you’re following the
plan properly and have good form, you will reap
the benefits. Our exercises will target specific
muscle groups, and over time you will come to
realize how the burn should feel, so as to avoid
injury. And, even if you’re at the other end of the
athletic scale to begin with, we promise that your
mind-set will eventually change.
3. I’M WAY OUT OF
PRACTICE
See above! This is a beginner’s plan, so we don’t
expect you to have any prior knowledge or
athleticism. We are here to help you build your
athletic base and educate you on how to keep your
body healthy. You really do have the freedom to go
at your own pace.
4. I’M SELF-CONSCIOUS
ABOUT MY WEIGHT,
INJURY OR DISABILITY
MYSELF AND FIND
EXERCISE BORING
Before you begin, write down your exercise goals
and talk them through with your family and
friends. This will be a source of encouragement
when your motivation levels are low. Better still,
workout with friends. You can support each other
and turn exercise into a social event. By doing so,
you’re getting fit and boosting your social life at
the same time!
6. I DON’T HAVE THE TIME
This is a tricky one to overcome, because it’s an
easy trap to fall into. You find time to eat, go to
work, and watch your favourite show – so why
no time for exercise? The recommended exercise
duration takes up a mere one per cent of your
week. You could try getting up slightly earlier or
using some of your lunch break. And over time, the
exercise will become a habit that you simply can’t
live without. We promise that your priorities will
eventually shift themselves!
7. I’M TOO TIRED
Schedule in your workout for when you feel most
fresh. This might be first thing in the morning or
later in the evening. Once you start to incorporate
regular exercise into your life, you’ll be surprised at
how much energy you have.

The beauty of our plan means that you can workout

in the comfort of your own home. If you’re are
self-conscious about stepping foot in a gym, start at
home and build confidence. Get comfortable with
your plan and start to understand how to achieve
proper form. If going to the gym is the only way you
can get motivated to workout, try going at quieter
times or using a private studio.
PAGE 9
Your workout plan will last for four weeks, featuring resistance training and cardio. Your choice
of cardio should be down to what you are able to do. Suggestions for both LISS and HIIT within
the workout plan are:

* Upper body cycle machine

* Battle ropes
* Swimming
* Boxing bag
* Medicine ball throws

You have two workout plans to choose from, one of which can be done at home with the
equipment mentioned earlier, while the other can be done at the gym. The workouts can be
interchanged if you can’t get to the gym one day. If you have the energy, feel free to complete
one four-week workout plan after another!

When completing the exercises in the plan, it’s crucial that you ensure your technique is good,
as this will dramatically reduce the likelihood of injury. If you’re unable to do any of the exercises
in the plan or your chair doesn’t permit you to do so, utilize another exercise for that body part.
Try focusing on the negative portion of the repetition, as this will ensure maximum muscle
contraction and optimum results!

WORKOUT PLAN TO BE DONE AT THE GYM

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout 1 Workout 2 Workout 3 Cardio 1 Workout 4

Week 1 Arms Shoulders
REST Upper body LISS Back
REST

Workout 5 Cardio 2 Workout 6 Workout 7 Workout 8

Week 2 Upper body HIIT
REST Arms Shoulders
REST Back

Cardio 3 Workout 9 Workout 10 Workout 11 Workout 12

Week 3 LISS Arms Upper body
REST Shoulders Back
REST

Cardio 4 Workout 13 Workout 14 Cardio 5 Workout 15 Workout 16

Week 4 HIIT Upper body Arms LISS Back Shoulders
REST

PAGE 10
Workout 1: Arms
Dumbbell bicep curls: Three sets of 10 to 12 reps
Single arm hammer curls: Three sets of 15 reps
Dumbbell tricep overhead extensions: Three sets of 12 reps
Tricep dumbbell kickbacks: Three sets of 15 to 20 reps

Workout 2: Shoulders
Dumbbell shoulder press: Three sets of 10 reps
Front raises with hammer grips: Three sets of 12 to 15 reps
Single arm side raises: Three sets of 12 to 15 reps
Cable rear delt flies: Three sets of 20 reps

Workout 3: Upper body

Bent over dumbbell rows: Four sets of 15 reps
Barbell shoulder press: Three sets of eight to 12 reps
Cable chest flies: Three sets of 20 reps
Alternating dumbbell curls: Three sets of 10 to 12 reps
Overhead dumbbell extensions with both hands: Three sets of 10 to 12 reps

Cardio 1: LISS
LISS style cardio for 10 to 15 minutes or 100 to 150 calories burnt

Workout 4: Back
Bent over dumbbell rows: Four sets of 15 reps
Cable rows with V-Bar attachment: Three sets of 12 to 15 reps
Cable lat pull-downs: Three sets of 10 to 12 reps
Bent over dumbbell flies: Four sets of 15 to 20 reps

Workout 5: Upper body

Tricep cable kickbacks: Three sets of 15 reps
High cable curls: Three sets of 15 reps
Cable rope face pulls from mid-height: Three sets of 20 reps
Single arm shoulder dumbbell press: Three sets of 10 to 12 reps
Chest squeezes with medicine ball: Three sets of 20 reps

Cardio 2: HIIT
HIIT style cardio: Two-minute warm-up, five rounds of 15 seconds intense and 45 seconds cool down,
followed by two-minute cool down.

Workout 6: Arms
Dumbbell curls: Three sets of 10 to 15 reps
Reverse dumbbell curls: Two sets of 10 to 12 reps
Single arm hammer dumbbell curls: Two sets of 12 to 15 reps
Rope cable overhead extensions: Three sets of 12 to 15 reps
Tricep cable kickbacks: Three sets of 10 to 12 reps

Workout 7: Shoulders
Dumbbell side raises (super slow negative): Three sets of 15 to 20 reps
Bent over dumbbell flies: Four sets of 15 to 20 reps
Alternating arm shoulder press with kettlebells: Three sets of 10 to 12 reps
Barbell shoulder press (three second pause at the bottom): Three sets of 15 reps

Workout 8: Back
Alternate between exercises: Do circuit five times
Cable lat pulldowns: 10 to 12 reps
Bent over dumbbell rows: Twelve to 15 reps
One arm cable rows: Twenty reps
Cardio 3: LISS
LISS style cardio for 15 to 20 minutes or 150 to 200 calories burnt

Workout 9: Arms
Cable bicep curls: Three sets of 10 to 12 reps
Alternating dumbbell curls: Three sets of 15 reps
Straight bar cable pushdowns: Three sets of 12 reps
Single arm overhead tricep dumbbell extensions: Three sets of 12 to 15 reps

Workout 10: Upper body

Cable chest flies: Four sets of 12 reps
Bent over dumbbell rows: Four sets of 12 reps
Medicine ball front raises followed by press: Four sets of 20 reps
Single arm cable curls: Three sets of 10 to 15 reps
Dumbbell tricep kickbacks: Three sets of 10 to 15 reps

Workout 11: Shoulders

Dumbbell side raises: Three sets of 12 reps
Medicine ball shoulder press: Four sets of 20 reps
Dumbbell side raises with a three second hold at the top: Three sets of 10 to 12 reps
Alternating arm shoulder press with dumbbells: Three sets of 10 to 12 reps
Dumbbell side raises: Four sets of 15 to 20 reps

Workout 12: Back

Cable rows: Four sets of eight to 10 reps
Cable lat pulldowns: Four sets of 15 to 20 reps
Bent over dumbbell flies: Four sets of 15 to 20 reps
Cable rows with V-Bar attachment: Three sets of 10 to 15 reps

Cardio 4: HIIT
HIIT style cardio: Three-minute warm-up, eight rounds of 15 seconds intense,
and 45 seconds cool down, followed by a three-minute cool down.

Workout 13: Upper body

One arm cable rows: Four sets of 12 to 15 reps
Chest squeezes with dumbbell or medicine ball: Three sets of 12 reps
Medicine ball front raises followed by press: Four sets of 20 reps
Cable chest flies: Four sets of 10 to 12 reps
Barbell shoulder press behind head: Four sets of 12 reps

Workout 14: Arms

Overhead dumbbell extensions with both hands: Three sets of 10 to 12 reps
Dumbbell curls: Four sets of 10 to 15 reps
Straight bar cable pushdowns: Three sets of 20 reps
Alternating dumbbell hammer curls: Four sets of 12 to 15 reps
Cable tricep kickbacks: Three sets of 15 reps

Workout 15: Back

Bent over dumbbell rows: Two sets of 12 reps
Cable rear delt flies: Two sets of 12 reps
Cable rows with rope or V-Bar attachment: Three sets of 10 to 15 reps
Cable rope face-pulls from high level: Three sets of 20 reps
Bent over dumbbell rows: Two sets of 20 reps

Workout 16: Shoulders

Shoulder rotator twists: Four sets of 12 to 15 reps
Front raises with hammer grip: Four sets of 12 to 15 reps
Dumbbell side raises with a four-second hold at the top: Three sets of 10 to 12 reps
Dumbbell shoulder press: Four sets of 10 to 15 reps
 WORKOUT PLAN TO BE DONE AT HOME

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout A Workout B Workout C Cardio A Workout D

Week 1 Arms Shoulders
REST Upper body LISS Back
REST

Workout E Cardio B Workout F Workout G Workout H

Week 2 Upper body HIIT
REST Arms Shoulders
REST Back

Cardio C Workout I Workout J Workout K Workout L

Week 3 LISS Arms Upper body
REST Shoulders Back
REST

Cardio D Workout M Workout N Cardio E Workout O Workout P

Week 4 HIIT Upper body Arms LISS Back Shoulders
REST

Workout A: Arms
Dumbbell bicep curls: Three sets of 10 to 12 reps
Single arm hammer curls: Three sets of 15 reps
Dumbbell tricep overhead extensions: Three sets of 12 reps
Tricep dumbbell kickbacks: Three sets of 15 to 20 reps

Workout B: Shoulders
Dumbbell shoulder press: Three sets of 10 reps
Front raises with hammer grip: Three sets of 12 to 15 reps
Single arm side raises: Three sets of 12 to 15 reps
Rear delt flies with resistance band: Three sets of 20 reps

Workout C: Upper body

Bent over dumbbell rows: Four sets of 15 reps
Medicine ball shoulder press: Three sets of eight to 12 reps
Chest squeezes with medicine ball: Three sets of 20 reps
Alternating dumbbell curls: Three sets of 10 to 12 reps
Overhead dumbbell extensions with both hands: Three sets of 10 to 12 reps

Cardio 1: LISS
LISS style cardio for 10 to 15 minutes or 100 to 150 calories burnt

Workout D: Back
Bent over dumbbell rows: Four sets of 15 reps
Resistance band rows: Three sets of 12 to 15 reps
Overhead resistance band lat pull-aparts: Three sets of 10 to 12 reps
Bent over dumbbell flies: Four sets of 15 to 20 reps
Workout E: Upper body
Tricep kickbacks: Three sets of 15 reps
Hammer bicep curls: Three sets of 15 reps
Rear delt flies with resistance band: Three sets of 20 reps
Single arm shoulder dumbbell press: Three sets of 10 to 12 reps
Chest squeezes with medicine ball: Three sets of 20 reps

Cardio 2: HIIT
HIIT style cardio: Two-minute warm-up, five rounds of 15 seconds intense and 45 seconds cool down,
followed by a two-minute cool down.

Workout F: Arms
Dumbbell curls: Three sets of 10 to 15 reps
Reverse dumbbell curls: Two sets of 10 to 12 reps
Single arm hammer dumbbell curls: Two sets of 12 to 15 reps
Single arm overhead tricep dumbbell extensions: Three sets of 12 to 15 reps
Overhead dumbbell extensions with both hands: Three sets of 10 to 12 reps

Workout G: Shoulders
Side raises with band (super slow negative): Three sets of 15 to 20 reps
Bent over dumbbell flies: Four sets of 15 to 20 reps
Alternating arm shoulder press with kettlebells: Three sets of 10 to 12 reps
Dumbbell shoulder press (three-second pause at the bottom): Three sets of 15 reps

Workout H: Back
Alternate between exercises (Do circuit five times)
Overhead resistance band lat pull-aparts: Three sets of 10 to 12 reps
Bent over dumbbell rows: Three sets of 12 to 15 reps
Rear delt flies with resistance band: Three sets of 20 reps

Cardio 3: LISS
LISS style cardio for 15 to 20 minutes or 150 to 200 calories burnt

Workout I: Arms
Resistance band bicep curls: Three sets of 10 to 12 reps
Alternating dumbbell curls: Three sets of 15 reps
Resistance band pushdowns: Three sets of 12 reps
Single arm overhead tricep dumbbell extensions: Three sets of 12 to 15 reps

Workout J: Upper body

Alternate between exercises (Do circuit five times)
Resistance band chest flies: Three sets of 12 reps
Bent over dumbbell rows: Three sets of 12 reps
Medicine ball front raises followed by press: Three sets of 20 reps

Workout K: Shoulders
Dumbbell side raises: Three sets of 12 reps
Medicine ball shoulder press: Four sets of 20 reps
Dumbbell side raises with a three-second hold at the top: Three sets of 10 to 12 reps
Alternating arm shoulder press with dumbbells: Three sets of 10 to 12 reps
Dumbbell side raises: Four sets of 15 to 20 reps

Workout L: Back
Resistance band rows: Four sets of eight to 10 reps
Overhead resistance band lat pull-aparts: Four sets of 15 to 20 reps
Bent over dumbbell flies: Four sets of 15 to 20 reps
Straight arm rows: Three sets of 10 to 15 reps

PAGE 14
Cardio 4: HIIT
HIIT style cardio: Three-minute warm-up, eight rounds of 15 seconds intense and 45 seconds cool down,
followed by three-minute cool down.

Workout M: Upper body

Resistance band rows: Four sets of 12 to 15 reps
Chest squeezes with dumbbell or medicine ball: Three sets of 12 reps
Medicine ball front raises followed by press: Four sets of 20 reps
Resistance band chest flies: Four sets of 12 reps

Workout N: Arms
Overhead dumbbell extensions with both hands: Three sets of 10 to 12 reps
Dumbbell curls: Four sets of 10 to 15 reps
Resistance band pushdowns: Three sets of 20 reps
Alternating dumbbell hammer curls: Four sets of 12 to 15 reps
Tricep kickbacks: Three sets of 15 reps

Workout O: Back
Bent over dumbbell rows: Two sets of 12 reps
Bent over dumbbell flies: Two sets of 12 reps
Straight arm rows: Three sets of 10 to 15 reps
Resistance band rows: Three sets of 12 to 15 reps
Bent over dumbbell flies: Two sets of 20 reps
Bent over dumbbell rows: Two sets of 20 reps

Workout P: Shoulders
Shoulder rotator twists: Four sets of 12 to 15 reps
Front raises with hammer grip: Four sets of 12 to 15 reps
Dumbbell side raises with a four-second hold at the top: Three sets of 10 to 12 reps
Dumbbell shoulder press: Four sets of 10 to 15 reps
 Ensure that on all one arm exercises you stabilise yourself by holding your chair with your free hand.

HIGH CABLE CURLS:

* Use a cable attachment of your choice
* Have the attachment at approximately head height
* Stretch your arms out in front of you at shoulder
width apart, holding the cable attachment
* Bicep curl the cable attachment to your forehead
* There should be minimal movement in the elbow

SINGLE ARM CABLE CURLS:

* Same technique as high cable curls, however,
perform with one arm, using the relevant cable
attachment
* If you prefer, you can perform the exercise with the
cable attachment at ankle height

DUMBBELL CURLS:
* Hold the dumbbells to the side of your chair
* Your palms should be facing forward
* Curl the weight up toward your shoulder
* There should be minimal movement in the elbow

BICEP CURLS ON CABLE:

* Same technique as the high cable curls, but with the
cable attachment at ankle height
* When curling the weight, try to bring it toward your
shoulders
* There should be minimal movement in the elbow

HAMMER DUMBBELL CURLS:

* Hold the dumbbells to the side of your chair with a
neutral grip
* Your palms should be facing inward
* Curl the weight up toward your shoulder
* There should be minimal movement in the elbow

REVERSE DUMBBELL CURLS:

* Hold the dumbbells to the side of your chair with a
neutral grip
* Your palms should be facing inward
* As you curl the weight up toward your shoulders, try
to twist your forearms so your palms are facing the
floor
* Slowly, take the weight back down to a neutral grip
with your palms facing you

PAGE 16

RESISTANCE BAND BICEP CURLS:
* Similar to the high cable curls, but using a resistance band
* Attach the band to a fixed object at ankle or head level
* Ensure there is minimal slack in the resistance band
* There should be minimal movement in the elbow

ROPE CABLE OVERHEAD EXTENSIONS:

* Attach the rope to the cable machine at approximately
knee height
* Take hold of the rope with your elbows near your
temples and the rope behind you
* Proceed to extend the rope vertically upward toward
the ceiling
* Slowly, bring the weight back down until the arms/
triceps are being stretched
* There should be minimal movement in the elbow

TRICEP DUMBBELL KICKBACKS:

* Bend forward in your chair, holding a single dumbbell
or a dumbbell in both hands
* Hold your upper arms parallel to the floor – this
movement should be fixed
* Extend your hand backward until your arm is almost
straight
* Slowly, bring the weight back down until your arm
has a 90-degree bend in it
* There should be minimal movement in the elbow

SINGLE ARM DUMBBELL TRICEP EXTENSIONS:

* Hold a dumbbell in one hand behind your head
* Your elbows should be to the side of your head –
this movement should be fixed
* Proceed to extend the dumbbell vertically toward the ceiling
* Slowly, bring the weight back down until the arms/
triceps are being stretched
* There should be minimal movement in the elbow

OVERHEAD DUMBBELL EXTENSIONS WITH

BOTH HANDS:
* Similar to the single arm dumbbell tricep extensions, but
with both hands on one dumbbell

STRAIGHT BAR CABLE PUSHDOWNS:

* Attach a straight bar to the cable machine at head height
* Hold the bar at shoulder width, with your palms facing the
floor and your elbows at or close to your sides
* Push the attachment downward toward the floor
* Slowly, bring the weight back up
* There should be minimal movement in the elbow

PAGE 17

DUMBBELL SHOULDER PRESS:
* Hold a dumbbell in each hand, with your palms facing forward
* Push the dumbbells vertically upward to the ceiling
* Slowly, return the dumbbells until they are in line with your chin

BARBELL SHOULDER PRESS:

* Hold a barbell at the top of your chest, with your palms facing
forward
* Push the barbell vertically upward to the ceiling
* Slowly, return the barbell until it’s in line with your chin

FRONT RAISES WITH HAMMER GRIP:

* Hold the dumbbells to the side of your chair with a neutral grip
* Your palms should be facing inward
* Raise the dumbbell upward with a slight bend in the elbow
* The dumbbell should move in a pendulum fashion
* Slowly, bring the weight back down to the side of your chair

DUMBBELL SIDE RAISES/SINGLE ARM SIDE RAISES:

* Hold the dumbbells to the side of your chair with a neutral grip
* Your palms should be facing inward
* Raise the dumbbells to your sides
* Try not to grip the weights too hard and make sure your elbows are
higher than your hands throughout the movement
* The dumbbells should move in a lateral pendulum fashion
* Slowly, bring the weight back down to the side of your chair

SIDE RAISES WITH BAND (SUPER SLOW NEGATIVE):

* Place a resistance band underneath your chair
* Hold the resistance band in each hand by the side of your chair
* Raise your hands to your sides in a lateral pendulum fashion
* Throughout the movement, your elbows should be higher than your
hands
* Slowly, bring your hands back down to the side of your chair

MEDICINE BALL FRONT RAISES FOLLOWED BY

PRESS:
* Hold the medicine ball by your knees
* Raise the medicine ball straight up until it reaches head height
* Bring the medicine ball toward you and then press up toward the
ceiling
* Slowly, return the medicine ball back down toward your chin and
then return to your knees

SHOULDER ROTATOR TWISTS:

* Hold a dumbbell in each hand with your palms facing forward,
similar to the mid-position of a dumbbell shoulder press
* With your upper arms and elbows fixed, rotate your arms so the
dumbbells move in a clockwise manner
* Bring your arms back to the starting position
* At all times, your upper arms should stay parallel to the floor

CABLE ROPE FACE-PULLS:
* Attach a rope to the cable attachment
* Hold the rope with your thumbs pointing away from you
* In the starting position, your arms will be extended in
front of you
* Pull the rope toward your face, separating the rope as
you pull
* Ensure that your upper arms stay parallel to the floor
* Your elbows should not fall below shoulderheight

BENT OVER DUMBBELL ROWS:

* Bend over and hold a dumbbell in each hand by your feet
* Your palms should be facing inward with a neutral grip
* Pull your hands toward the ceiling in a rowing fashion
until your hands/weights are touching your body
* Make sure that your elbows stay close to your sides

BENT OVER DUMBBELL FLIES:

* Bend over and hold a dumbbell in each hand by your feet
* Your palms should be facing inward with a neutral grip
* Move your hands toward the ceiling in a reverse
pendulum fashion until your arms are parallel with
your torso
* Ensure that your elbows stay above your hands

CABLE REAR DELT FLIES:

* Similar to the bent over dumbbell flies, however, you will
remain upright in your chair
* Attach handles to a cable machine at shoulder height
* Hold the handle out in front of you, with your arms
parallel to the floor throughout
* Move the handles backward in a reverse pendulum
fashion until your arms are parallel with your torso
* Ensure that your elbows stay above your hands

CABLE LAT PULL-DOWNS:

* Attach a lat pull-down bar to the top of a cable machine
* Grab the bar with a wide grip, ensuring the sides of your
back (lats) are stretched in the start position
* Pull the bar down toward your chest
* Slowly, return the bar back to the start position

CABLE ROWS WITH V-BAR/CABLE ROWS

WITH ROPE OR V-BAR ATTACHMENT:
* Attach a V-Bar attachment at chest height to a cable
machine
* Pull the attachment toward your stomach
* Throughout the movement, make sure that your
shoulder blades are retracted
* Slowly, return the V-Bar attachment toward the start
position

PAGE 19
ONE ARM CABLE ROWS:
* Similar to the cable rows with V-Bar attachment
* Instead of using a V-bar or rope, use a single hand
attachment on the cable machine

RESISTANCE BAND ROWS:

* Attach a resistance band to a fixed object in front of you at
shoulder height
* Ensure there is no slack in the resistance band
* Grab the band with both hands and perform a rowing
motion, similar to the cable rows with the V-Bar attachment

OVERHEAD RESISTANCE BAND LAT PULL APARTS:

* Hold a resistance band above your head, with both hands together
* While keeping one arm still, use the other to pull the resistance
band downward in a clockwise or anti-clockwise manner,
depending on which hand you’re using
* Stop once the resistance is too strong or your arm is on your chair
* Slowly, return your arm toward the starting position and complete
with the other arm

STRAIGHT ARM ROWS:

* Bend over and hold a dumbbell in each hand by your feet
* Your palms should be facing inward with a neutral grip
* Keeping your arm straight, pull the weight backward
* Slowly, return the weight to the starting position

RESISTANCE BAND CHEST FLIES:

* Place the resistance band at the back of your chair
* Hold the band in each hand to the side of you
* Throughout the movement, maintain a small bend in the elbow
* Your arms should be parallel to the floor throughout the movement
* Bring your arms from the crucifix position inward, so your hands
are touching each other
* Slowly, return to the starting position

CABLE CHEST FLIES:

* Similar to the resistance band chest flies, however, you will remain
upright in your chair
* Attach handles to a cable machine at shoulder height
* Throughout the movement, maintain a small bend in the elbow
* Your arms should be parallel to the floor throughout the movement
* Bring your arms from the crucifix position inward, so the cable
handles are touching each other -Slowly, return to the starting position

CHEST SQUEEZES WITH DUMBBELL

OR MEDICINE BALL:
* Hold a medicine ball with both hands out in front of you
* Bring the medicine ball back into your chest and push back out to
the starting position
* Ensure you’re contracting your chest muscles and holding the
medicine ball at shoulder level