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Phillips Fitness Stage2
 

Phillips Fitness Stage2

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    Phillips Fitness Stage2 Phillips Fitness Stage2 Document Transcript

    • Fitness programme Stage Two WEEK 1–2 A. Cardiovascular Every other day to do five minutes of cardiovascular exercise (for DynAmic LUngE example a brisk walk or slow jog). You should aim to increase this by Þ Stand straight with both feet together and your stomach muscles three minutes each session so by the end of week 2 you should be gently tightened (keep them tight throughout the exercise) doing 23 minutes of continuous exercise at a workout pace. Þ Step forward so one foot is about a metre in front of the other 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 and step back to the start position – breath- week: ing out as you do so Þ Repeat using the opposite leg THREE-QUARTER PRESS UP Repeat x 15-20 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 with 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 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, arms out in front whilst Repeat x 15-20 gently holding your stomach in Þ Slowly bend your knees as if you are going to sit on a chair until BicEPS cURL they are near right angle (90° ) – breathing in as you do so Þ Stand up straight holding a small weight (e.g. a tin of beans) in Þ Hold the squat position for 30 seconds each hand Þ Slowly straighten your legs back to standing – breathing out as Þ Slowly bend your left elbow so you lift the tin up towards your you do so shoulder Repeat x 15-20 Þ Raise your arm straight up above your head Þ Slowly lower your arm so that it returns to the resting position BAck ExT. Þ Repeat with your right arm Þ Lie on your stomach with your hands lightly resting on your Repeat x 15-20 bottom keeping your eyes focused on the floor Þ Slowly lift your chest off the floor – breathing out as you do so TRicEPS DiPS Þ Slowly lower yourself back to the start position – breathing in as Þ Sit on a low solid box or the bottom step with your hands either you do so side of you holding onto the edge (the straighter your legs are in Repeat x 15-20 front of you the more difficult the exercise) Þ Slowly lower your bottom off the step a little way bending your cRUncHES elbows to do so Þ Lie on your back with your knees bent and your hands lightly Þ Raise your bottom back up to the level of the object you are supporting your head sitting on Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards Repeat x 15-20 your knees (keeping your chin the same distance off your chest) Þ ‘Bounce’ slowly at the top of the crunch five times Þ Slowly lower yourself back to the start position Repeat x 15-20
    • WEEK 3–4 A. Cardiovascular Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards Three times a week: begin each time with a five-minute warm at a your left knee (try and keep your chin the same distance off your steady pace. For two sessions maintain a continuous workout pace chest) for 25 minutes and for one session try two minutes quick, four Þ Slowly lower yourself back to the start position minutes easy and repeat this five times. Þ Repeat bringing your left elbow to your right knee Repeat x 15-20 B. Strength Each of the following exercises should be done two to three times a BicEPS cURL week and on one occasion repeat the whole set twice: Þ Stand up straight holding a small weight (e.g. a tin of beans) in each hand THREE-QUARTER PRESS UP Þ Slowly bend your left elbow so you lift the tin up towards your Þ Kneel on the floor with your hands resting on the floor, arms shoulder shoulder width apart Þ Raise your arm straight up above your head 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 15-20 as you do so Repeat x 10-15 TRicEPS DiPS Þ Sit on a low solid box or the bottom step with your hands either SQUAT side of you holding onto the edge (the straighter your legs are in Þ Stand with your feet hip width apart, arms out in front whilst front of you the more difficult the exercise) gently holding your stomach in Þ Slowly lower your bottom off the step a little way bending your Þ Slowly bend your knees as if you are going to sit on a chair until elbows to do so they are near right angle (90° ) – breathing in as you do so Þ Raise your bottom back up to the level of the object you are Þ Hold the squat position for 30 seconds sitting on Þ Slowly straighten your legs back to standing – breathing out as Repeat x 15-20 you do so Repeat x 15-20 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 start position – breathing in as you do so Repeat x 15-20 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 ‘Bounce’ slowly at the top of the crunch five times Þ Slowly lower yourself back to the start position Repeat x 15-20 DynAmic LUngE Þ Stand straight with both feet together and your stomach muscles gently tightened (keep them tight throughout the exercise) Þ Step forward so one foot is about a metre in front of the other Þ Bend both knees lowering your body down towards the floor – breathing in as you do so Þ Slowly straighten up and step back to the start position – breath- ing out as you do so Þ Repeat using the opposite leg Repeat x 15-20 TWiSTing cRUncHES Þ Lie on your back with your knees bent and with your hands lightly supporting your head
    • WEEK 5–6 A. Cardiovascular Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards Four times a week: begin with a five-minute warm up. For two of the your left knee (try and keep your chin the same distance off your sessions try and maintain a continuous workout pace for 35 minutes chest) and one session for 45 minutes. For the last session try two minutes Þ Slowly lower yourself back to the start position quick, four minutes easy and repeat this five times. Þ Repeat bringing your left elbow to your right knee Repeat x 15-20 B. Strength Each of the following exercises should be done three times a week BicEPS cURL and on two occasions repeat the whole set twice: Þ Stand up straight holding a small weight (e.g. a tin of beans) in each hand THREE-QUARTER PRESS UP Þ Slowly bend your left elbow so you lift the tin up towards your Þ Kneel on the floor with your hands resting on the floor, arms shoulder shoulder width apart Þ Raise your arm straight up above your head 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 15-20 as you do so Repeat x 10-15 TRicEPS DiPS Þ Sit on a low solid box or the bottom step with your hands either SQUAT side of you holding onto the edge (the straighter your legs are in Þ Stand with your feet hip width apart, arms out in front whilst front of you the more difficult the exercise) gently holding your stomach in Þ Slowly lower your bottom off the step a little way bending your Þ Slowly bend your knees as if you are going to sit on a chair until elbows to do so they are near right angle (90°) – breathing in as you do so Þ Raise your bottom back up to the level of the object you are Þ Hold the squat position for 30 seconds sitting on Þ Slowly straighten your legs back to standing – breathing out as Repeat x 15-20 you do so Repeat x 15-20 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 start position – breathing in as you do so Repeat x 15-20 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 ‘Bounce’ slowly at the top of the crunch five times Þ Slowly lower yourself back to the start position Repeat x 15-20 DynAmic LUngE Þ Stand straight with both feet together and your stomach muscles gently tightened (keep them tight throughout the exercise) Þ Step forward so one foot is about a metre in front of the other Þ Bend both knees lowering your body down towards the floor – breathing in as you do so Þ Slowly straighten up and step back to the start position – breath- ing out as you do so Þ Repeat using the opposite leg Repeat x 15-20 TWiSTing cRUncHES Þ Lie on your back with your knees bent and with your hands lightly supporting your head