Upper body workout
Try out this upper body workout. It can be completed in less than 1 hour.
Complete 1-3 warm-up sets of each exercise then perform 3 sets of 8-12 reps with 1-2 mins of rest.
Incline Dumbbell Bench Press
Single Arm Dumbbell Row
Dumbbell Shoulder Press
For both exercises complete 3 sets to failure.
Hanging Leg Raises
Swiss Ball Knee Tuck
Don't forget to cool down and stretch!
the simple full body workout plan
Sometimes the best fitness programmes are simple, like this one. The following plan consists of three full body workouts. Fit the workouts into your week as you see fit.
Ensure that you have at least one full rest day between workouts and remember to listen to your body - take more rest if you need it.
Each workout should take about an hour dependant upon rest times between sets and workout tempo.
Ensure you warm up sufficiently prior to the
workout with some light cardio and also warm
up with some light weights for each
Do not push beyond failure if you plan on
training again in less than 48 hours as you will
require more recovery time. If you plan not to
train for a few days then feel free to push
yourself that bit harder. Rest as much as
required between sets but try to keep it
to less than a minute where possible.
Each time you complete a workout, record the weights lifted and reps completed. The next time around, your challenge is to beat your previous effort - either add more weight or complete more reps. This method ensures progressive overload, which is key for progress.
On your rest days, do some light cardio or sports.
Stretching, foam rolling, massage and other health
therapies are also great for recovery.
This plan can be followed for as long as you
see progress. If you plateau with the weights
and/or reps, take a week or so off, then get back to
it! Or alternatively, try a new program. Just make
sure you stick with this for a minimum of 6 weeks
to ensure you can gauge progress.
No gym? No problem!
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This workout plan will produce awesome results if the effort is put in.
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