Phillips Fitness Stage1
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Phillips Fitness Stage1 Document Transcript

  • 1. Fitness programme Stage One WEEK 1–2 A. Cardiovascular STATIc LUngE Every other day: do five minutes of cardiovascular exercise (for Þ Start with one foot a metre in front of the other, both legs straight example a brisk walk or slow jog). You should increase this every with the heel of the back foot on the floor other day by two minutes so by the end of week 2 you should be Þ Gently tighten your stomach muscles and keep them tight doing 17 minutes continuous at a workout pace. throughout the exercise Þ Bend both knees lowering your body down towards the floor – B. Strength breathing in as you do so Each of the following exercises should be done two to three times a Þ Slowly straighten up back to the start position – breathing out as week: you do so Þ Repeat using the opposite leg THREE-QUARTER PRESS UP Repeat x 10-15 Þ Kneel on the floor with your hands resting on the floor, arms shoulder width apart TWISTIng cRUncHES Þ Slowly bend your elbows lowering your chest towards the floor – Þ Lie on your back with your knees bent and your hands lightly breathing in as you go supporting your head Þ Slowly come back up to the original start position – breathing out Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards as you do so your left knee (try and keep your chin the same distance off your Repeat x 10-15 chest) Þ Slowly lower yourself back to the start position SQUAT Þ Repeat bringing your left elbow to your right knee Þ Stand with your feet hip width apart, gently holding in your Repeat x 10-15 stomach and with your arms out in front of you (weights are optional) BIcEPS cURL Þ Slowly bend your knees as if you are going to sit on a chair – Þ Stand up straight holding a small weight (e.g. a tin of beans) in breathing in as you do so each hand Þ For a full squat bend your knees to 90° (a right angle) or for a half Þ Slowly bend your left elbow so you lift the tin up towards your go as far as 45° shoulder Þ Slowly straighten your legs back to standing – breathing out as Þ Slowly lower your arm so that it returns to the resting position you do so Þ Repeat with your right arm Repeat x 10-15 Repeat x 10-15 BAck ExT. TRIcEPS kIckBAck Þ Lie on your stomach with your hands lightly resting on your Þ Stand with the left foot in front of the right one (about 0.5m bottom, keeping your eyes focused on the floor apart), bend your front knee so you will be leaning slightly forward Þ Slowly lift your chest off the floor – breathing out as you do so with your back in a straight line Þ Slowly lower yourself back to the starting position – breathing in Þ Holding a small weight (e.g. a tin of beans) in your right hand, lift as you do so your whole right arm out behind you Repeat x 10-15 Þ Slowly bend JUST your right elbow whilst keeping your arm behind you cRUncHES Þ Slowly straighten your arm Þ Lie on your back with your knees bent and your hands lightly Repeat x 10-15 times then repeat with your right foot in front supporting your head and work your left arm Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards your knees keeping your chin the same distance off your chest Þ Slowly lower yourself back to the start position Repeat x 10-15
  • 2. WEEK 3–4 A. Cardiovascular TWISTIng cRUncHES Three times a week: begin each time with a five-minute warm up at a Þ Lie on your back with your knees bent up and your hands lightly steady pace. For two sessions maintain a continuous workout pace supporting your head for 20 minutes and for one session try one minute quick, three Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards minutes easy and repeat this six times. your left knee (try and keep your chin the same distance off your chest) B. Strength Þ Slowly lower yourself back to the start position Each of the following exercises should be done two to three times a Þ Repeat bringing your left elbow to your right knee week and on one occasion repeat the whole set twice: Repeat x 10-15 THREE-QUARTER PRESS UP BIcEPS cURL Þ Kneel on the floor with your hands resting on the floor, arms Þ Stand up straight holding a small weight (e.g. a tin of beans) in shoulder width apart each hand Þ Slowly bend your elbows lowering your chest towards the floor – Þ Slowly bend your left elbow so you lift the tin up towards your breathing in as you go shoulder Þ Slowly come back up to the original start position – breathing out Þ Slowly lower your arm so that it returns to the resting position as you do so ÞRepeat with your right arm Repeat x 10-15 Repeat x 10-15 SQUAT TRIcEPS kIckBAck Þ Stand with your feet hip width apart, gently holding in your Þ Stand with the left foot in front of the right one (about 0.5m stomach and with your arms out in front of you (weights are apart), bend your front knee so you will be leaning slightly forward optional) with your back in a straight line Þ Slowly bend your knees as if you are going to sit on a chair – Þ Holding a small weight (e.g. a tin of beans) in your right hand, lift breathing in as you do so your whole right arm out behind you Þ For a full squat bend your knees to 90° (a right angle) or for a half Þ Slowly bend JUST your right elbow whilst keeping your arm go as far as 45° behind you Þ Slowly straighten your legs back to standing – breathing out as Þ Slowly straighten your arm you do so Repeat x 10-15 times then repeat with your right foot in front Repeat x 10-15 and work your left arm BAck ExT. Þ Lie on your stomach with your hands lightly resting on your bottom, keeping your eyes focused on the floor Þ Slowly lift your chest off the floor – breathing out as you do so Þ Slowly lower yourself back to the starting position – breathing in as you do so Repeat x 10-15 cRUncHES Þ Lie on your back with your knees bent and your hands lightly supporting your head Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards your knees keeping your chin the same distance off your chest Þ Slowly lower yourself back to the start position Repeat x 10-15 STATIc LUngE Þ Start with one foot a metre in front of the other, both legs straight with the heel of the back foot on the floor Þ Gently tighten your stomach muscles and keep them tight throughout the exercise Þ Bend both knees lowering your body down towards the floor – breathing in as you do so Þ Slowly straighten up back to the start position – breathing out as you do so Þ Repeat using the opposite leg Repeat x 10-15
  • 3. WEEK 5–6 TWISTIng cRUncHES A. Cardiovascular Þ Lie on your back with your knees bent and your hands lightly Four times a week: begin with a five-minute warm up at a steady supporting your head pace. For two of the sessions try and maintain a continuous workout Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards pace for 25 minutes and for one session for 35 minutes. For the last your left knee (try and keep your chin the same distance off your session try one minute quick, three minutes easy and repeat this six chest) times. Þ Slowly lower yourself back to the start position Þ Repeat bringing your left elbow to your right knee B. Strength Repeat x 10-15 Each of the following exercises should be done three times a week and on two occasions repeat the whole set twice: BIcEPS cURL Þ Stand up straight holding a small weight (e.g. a tin of beans) in THREE-QUARTER PRESS UP each hand Þ Kneel on the floor with your hands resting on the floor, arms Þ Slowly bend your left elbow so you lift the tin up towards your shoulder width apart shoulder Þ Slowly bend your elbows lowering your chest towards the floor – Þ Slowly lower your arm so that it returns to the resting position breathing in as you go Þ Repeat with your right arm Þ Slowly come back up to the original start position – breathing out Repeat x 10-15 as you do so Repeat x 10-15 TRIcEPS kIckBAck Þ Stand with the left foot in front of the right one (about 0.5m SQUAT apart), bend your front knee so you will be leaning slightly forward Þ Stand with your feet hip width apart, gently holding in your with your back in a straight line stomach and with your arms out in front of you (weights are Þ Holding a small weight (e.g. a tin of beans) in your right hand, lift optional) your whole right arm out behind you Þ Slowly bend your knees as if you are going to sit on a chair – Þ Slowly bend JUST your right elbow whilst keeping your arm breathing in as you do so behind you Þ For a full squat bend your knees to 90° (a right angle) or for a half Þ Slowly straighten your arm go as far as 45° Þ Repeat 10–15 times then repeat with your right foot in front and Þ Slowly straighten your legs back to standing – breathing out as work your left arm you do so Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards Repeat x 10-15 your knees keeping your chin the same distance off your chest Þ Slowly lower yourself back to the start position BAck ExT. Repeat x 10-15 Þ Lie on your stomach with your hands lightly resting on your bottom, keeping your eyes focused on the floor STATIc LUngE Þ Slowly lift your chest off the floor – breathing out as you do so Þ Start with one foot a metre in front of the other, both legs straight Þ Slowly lower yourself back to the starting position – breathing in with the heel of the back foot on the floor as you do so Þ Gently tighten your stomach muscles and keep them tight Repeat x 10-15 throughout the exercise Þ Bend both knees lowering your body down towards the floor – cRUncHES breathing in as you do so Þ Lie on your back with your knees bent and your hands lightly Þ Slowly straighten up back to the start position – breathing out as supporting your head you do so Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards Þ Repeat using the opposite leg your knees keeping your chin the same distance off your chest Repeat x 10-15 Þ Slowly lower yourself back to the start position Repeat x 10-15 TWISTIng cRUncHES Þ Lie on your back with your knees bent and your hands lightly STATIc LUngE supporting your head Þ Start with one foot a metre in front of the other, both legs straight Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards with the heel of the back foot on the floor your left knee (try and keep your chin the same distance off your Þ Gently tighten your stomach muscles and keep them tight chest) throughout the exercise Þ Slowly lower yourself back to the start position Þ Bend both knees lowering your body down towards the floor – Þ Repeat bringing your left elbow to your right knee breathing in as you do so Repeat x 10-15 Þ Slowly straighten up back to the start position – breathing out as you do so BIcEPS cURL Þ Repeat using the opposite leg Þ Stand up straight holding a small weight (e.g. a tin of beans) in Repeat x 10-15 each hand Þ Slowly bend your left elbow so you lift the tin up towards your
  • 4. shoulder Þ Slowly lower your arm so that it returns to the resting position Þ Repeat with your right arm Repeat x 10-15 TRIcEPS kIckBAck Þ Stand with the left foot in front of the right one (about 0.5m apart), bend your front knee so you will be leaning slightly forward with your back in a straight line Þ Holding a small weight (e.g. a tin of beans) in your right hand, lift your whole right arm out behind you Þ Slowly bend JUST your right elbow whilst keeping your arm behind you Þ Slowly straighten your arm Repeat x 10-15 times then repeat with your right foot in front and work your left arm