Life Gym Plans
The LIFE Programs are designed to combine all the elements you need to be doing at gym to get you fitter, and to keep you lean and healthy.
PHASE 1 - WEEK 1 to 3 - STABILITY and MOBILITY
PHASE 2 - WEEK 4 to 6 - BALANCE, FLUIDITY and COORDINATION
PHASE 3 - WEEK 7 to 12 - STRENGTH, PERFORMANCE and ENDURANCE
The recommended schedule should be to complete day 1 and 2, then a rest day, then day 3 and 4, then 2 rest days.
The daily routines are designed to get progressively more challenging as you enter the second and third phase listed above.
Life - FIRST TIMER (4 weeks)
The 1st Timer Gym Plan is exactly that, a gym program for the person who has never set foot in a gym, or never been on a structured gym program.On the LIFE 1st Timer Gym Plan you will do 3 sessions a week (with a rest day in between), each session will be roughly 45 minutes long, with a variety of cardiovascular (run/bike/row) activities, mixed with free body and weight work. This program will take the fitness that you have already attained and over 4 weeks make you feel even fitter and stronger, ready for a full program.
Preview: Week 1, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Squats - Dumbbell Squats
Reps:10,10,10 Tempo:2-1-2 Rest:60
Holding dumbbells in your hands. Standing upright with your feet shoulder width apart. Move your hips back and bend your knees to lower your torso to the floor. Squat until your upper leg is parallel to the floor. Keep your torso as upright as possible (do not bend over too much). You should not descend too quickly, and your knees should remain aligned with your toes.
3. Chest - Dumbbell Bench Chest Press
Reps:10,10,10 Tempo:2-1-2 Rest:60
Lie face up on a gym bench, knees bent, feet flat on the floor. Hold the dumbbells above your chest. Slowly lower them to touch your chest and the push them back to the starting position.
4. Shoulders - Seated Shoulder Press
Reps:10,10,10 Tempo:2-1-2 Rest:60
Using a bench or gym ball , seated upright hold 2 dumbbells, palms up with elbows directly below your wrists. Press the dumbbells until they are directly above your head, pause and the return to the starting position with the dumbbells next to your ears.
5. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
6. Arms - Triceps - Bar Push down
Reps:10,10,10 Tempo:2-1-2 Rest:60
Using a cable push down machine and a short cable bar. Standing upright with feet together. Elbows tight against your side, move from having your forearms slightly above parallel to extended all the way down.
7. Abdominals - Lying Knee Raises
Reps:12,12,12 Tempo:2-1-2 Rest:60
Lying down on your back. Your hands should be straight down by your sides, with your palms on the floor. Keeping your legs straight and knees together, lift your heels just off the floor. Keep your left leg still and straight, pull your right knee as far up as possible. Pause, then extend right leg back to starting position. Repeat with the other leg.
8. Abdominals - Lying Crunch
Reps:12,12,12 Tempo:2-1-2 Rest:60
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
9. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Life - BEGINNER (12 weeks)
The LIFE BEGINNER PROGRAM is designed to get you in to the gym and add variety to what you are currently doing so that you stay motivated. The program combines cardiovascular aspects and weight work to give you the best of both fitness and toning.
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Calf Raises - Standing Machine
Reps:10,10,10 Tempo:2-1-2 Rest:45
Using a calf raise machine. Stand with your heels off the back of the step, legsstraight. Drop your heels to the floor, then push up through your toes and goup on to your tip-toes. In a controlled manner, drop your heels back down to thefloor. That is 1 rep complete.
3. Legs - Hamstring - Leg Curl
Reps:10,10,10 Tempo:2-1-2 Rest:45
Leg-Curl machine, either Lying (prone) or seated variation.
4. Lower Back - Supermans
Reps:20,20,20 Tempo:1-1-1 Rest:45
Lying Prone, arms out in front of you, alternate lifting 1 arm and opposite leg. Both arms / Both legs complete is 1 rep.
5. Chest - Barbell Bench Inclined Chest Press
Reps:10,10,10 Tempo:2-1-2 Rest:45
Lie face up on an inclined (30-40 degrees) gym bench, knees bent, feet flat on the floor. Hold the barbell above your chest with a fairly wide grip. Slowly lower it to touch your chest and the push it back to the starting position.
6. Shoulders - Standing Shoulder Press
Reps:10,10,10 Tempo:2-1-2 Rest:45
Standing, feet shoulder width apart, hold 2 dumbbells, palms up with elbows directly below your wrists. Press the dumbbells until they are directly above your head, pause and the return to the starting position with the dumbbells next to your ears.
7. Arms - Triceps - Overhead Extensions
Reps:10,10,10 Tempo:2-1-2 Rest:45
Using a bench or gym ball , seated upright, feet firmly on the floor. Use both hands to grip a single dumbbell and raise it over your head. Keep your elbows relatively still near your ears and lower the weight behind your head. Lift the weight back up above your head.
8. Abdominals - Arm Sweeps
Reps:20,20,20 Tempo:2-1-2 Rest:45
Sit on the floor with knees bent. Sit up tall with the spine straight and extend the arms out in front of you. Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches while still keeping the back from rounding or collapsing. Sit back up and repeat on the other side.
9. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
10. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Life - INTERMEDIATE (12 weeks)
The LIFE INTERMEDIATE PROGRAM is a challenging fitness routine that will aid in keeping you lean and fit. You should have a bit of gym experience before attempting this program. You will find the program difficult but rewarding, with great gains in both fitness and muscle tone.
Preview: Week 1, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Calf Raises - Standing Machine
Reps:10,10,10 Tempo:2-1-2 Rest:45
Using a calf raise machine. Stand with your heels off the back of the step, legsstraight. Drop your heels to the floor, then push up through your toes and goup on to your tip-toes. In a controlled manner, drop your heels back down to thefloor. That is 1 rep complete.
3. Legs - Hamstring - Leg Curl
Reps:10,10,10 Tempo:2-1-2 Rest:45
Leg-Curl machine, either Lying (prone) or seated variation.
4. Lower Back - Supermans
Reps:20,20,20 Tempo:1-1-1 Rest:45
Lying Prone, arms out in front of you, alternate lifting 1 arm and opposite leg. Both arms / Both legs complete is 1 rep.
5. Chest - Barbell Bench Inclined Chest Press
Reps:10,10,10 Tempo:2-1-2 Rest:45
Lie face up on an inclined (30-40 degrees) gym bench, knees bent, feet flat on the floor. Hold the barbell above your chest with a fairly wide grip. Slowly lower it to touch your chest and the push it back to the starting position.
6. Shoulders - Standing Shoulder Press
Reps:10,10,10 Tempo:2-1-2 Rest:45
Standing, feet shoulder width apart, hold 2 dumbbells, palms up with elbows directly below your wrists. Press the dumbbells until they are directly above your head, pause and the return to the starting position with the dumbbells next to your ears.
7. Arms - Triceps - Overhead Extensions
Reps:10,10,10 Tempo:2-1-2 Rest:45
Using a bench or gym ball , seated upright, feet firmly on the floor. Use both hands to grip a single dumbbell and raise it over your head. Keep your elbows relatively still near your ears and lower the weight behind your head. Lift the weight back up above your head.
8. Abdominals - Arm Sweeps
Reps:20,20,20 Tempo:2-1-2 Rest:45
Sit on the floor with knees bent. Sit up tall with the spine straight and extend the arms out in front of you. Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches while still keeping the back from rounding or collapsing. Sit back up and repeat on the other side.
9. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
10. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Life - ADVANCED (12 weeks)
The LIFE ADVANCED PROGRAM is not for someone new to the gym. It is for the advanced user who feels they are not getting the most out of their gym visits. It is high rep, challenging weight stuff, and staying on the program will mean great results in strength and fitness.
Preview: Week 1, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Calf Raises - Standing Machine
Reps:12,12,12 Tempo:2-1-2 Rest:45
Using a calf raise machine. Stand with your heels off the back of the step, legsstraight. Drop your heels to the floor, then push up through your toes and goup on to your tip-toes. In a controlled manner, drop your heels back down to thefloor. That is 1 rep complete.
3. Legs - Hamstring - Gym Ball Hamstring Curl
Reps:12,12,12 Tempo:2-1-2 Rest:45
Lie face up with your head on the floor and your claves on top of a gym ball. Your body should be off the floor in a straight line. Hands at your side, palms facing down. Roll the ball towards you maintaining a straight line between your shoulders and your knees. You should end up with your feet flat on the ball. Slowly roll the ball back to the starting position. That is 1 rep.
4. Lower Back - Supermans
Reps:20,20,20 Tempo:1-1-1 Rest:45
Lying Prone, arms out in front of you, alternate lifting 1 arm and opposite leg. Both arms / Both legs complete is 1 rep.
5. Chest - Dumbbell Gym Ball Chest Press
Reps:10,10,10 Tempo:2-1-2 Rest:45
Lie face up on a gym ball with your shoulders and head supported. Keep your body in a straight line from shoulders to knee, knees bent, feet flat on the floor. Hold the dumbbells above your chest. Slowly lower them to touch your chest and the push them back to the starting position.
6. Shoulders - Standing Military Press
Reps:10,10,10 Tempo:2-1-2 Rest:45
Standing upright, feet shoulder width apart, hold a barbell behind your neck, palms up with elbows directly below your wrists. Press the up until it is directly above your head, pause and the return to the starting position.
7. Arms - Triceps - Seated Bench Dips
Reps:10,10,10 Tempo:2-1-2 Rest:45
Sit on a bench, hands just next to your bottom, palms down and knuckles forward. Extend your legs out in front of you, and shift your bottom off the bench, taking your weight on your hands. Lower your body until your upper arms are perpendicular to the floor, then push back up to the start position.
8. Abdominals - Lying Cross-Over Crunch
Reps:10,10,10 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Elbow to opposite knee. Lower yourself in a controlled manner. Repeat on the other side.
9. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
10. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
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