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Phillips Fitness Stage3
Phillips Fitness Stage3
Phillips Fitness Stage3
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Phillips Fitness Stage3

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  • 1. Fitness programme Stage Three WEEK 1–2 WALkIng LUngE A. Cardiovascular Þ Walk but on every step bend the front leg so your body is lowered Every other day: do five minutes of cardiovascular exercise (for towards the ground. example a brisk walk or slow jog). You should aim to increase this by Þ Keep your stomach muscles gently tightened throughout the four minutes each session so by the end of week 2 you should be exercise doing 29 minutes of continuous exercise at a workout pace. Take 15-20 ‘steps’ B. Strength BIcYcLE cRUnchES Each of the following exercises should be done three times a week Þ Lie on your back with your knees bent, feet off the floor and with and on one occasion repeat the whole set twice: your hands lightly supporting your head Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards PRESS UP your left knee whilst bringing you knee up to meet it (keeping your Þ Lie on the floor with your arms shoulder width apart, elbows bent chin the same distance off your chest) balancing on your toes and palms Þ Slowly lower yourself back to the start position Þ Slowly bend your elbows lowering your chest towards the floor so Þ Repeat bringing your left elbow to your right knee again bringing it is a fist away from touching – breathing in as you go your opposite knee up to meet it Þ Slowly come back up to the original start position – breathing out Repeat x 20-25 as you do so Repeat x 20-25 SQUAT, BIcEP cURL, ShOULDER PRESS Þ Stand as if you are mid way through sitting down (the squat SQUAT JUMPS position) holding a small weight (e.g. a tin of beans) in each hand Þ Stand with your feet hip width apart, arms out in front whilst Þ Slowly bend your left elbow so you lift the tin up towards your gently holding your stomach in shoulder Þ Slowly bend your knees as if you are going to sit on a chair (the Þ Raise your arm straight up above your head squat position) – breathing in as you do so Þ Slowly lower your arm so that it returns to the resting position Þ Jump up in the air Þ Repeat with your right arm maintaining the squat position Repeat x 20-25 throughout Repeat x 20-25 TWIST BAck ExT. Þ Lie on your stomach with your hands touching your forehead cLOSE gRIP PRESS UP keeping your eyes focused on the floor Þ Lie on your back with your arms above you shoulder width apart, Þ Slowly lift your chest off the floor and twist to the right then left – holding a small weight in each hand (e.g. a tin of beans) breathing out as you do so Þ Slowly lower the weights down to your chest before straightening Þ Slowly lower yourself back to the starting position – breathing in them back as you do so Repeat x 20-25 Repeat x 20-25 DOUBLE cRUnch Þ Lie on your back with your knees bent and your feet in the air with your hands lightly supporting your head Þ Slowly lift your chest off the floor and twist to the right then left – breathing out as you do so Þ Slowly lower yourself back to the start position Repeat x 20-25
  • 2. WEEK 3–4 A. Cardiovascular SQUAT, BIcEP cURL, ShOULDER PRESS Three times a week: begin each time with a five-minute warm up at a Þ Stand as if you are mid way through sitting down (the squat steady pace. For two sessions maintain a continuous workout pace position) holding a small weight (e.g. a tin of beans) in each hand for 35 minutes and for one session try three minutes quick, two Þ Slowly bend your left elbow so you lift the tin up towards your minutes easy and repeat six times. shoulder Þ Raise your arm straight up above your head B. Strength Þ Slowly lower your arm so that it returns to the resting position Each of the following exercises should be done three times a week Þ Repeat with your right arm maintaining the squat position and on two occasions repeat the whole set twice: throughout Repeat x 15-20 PRESS UP Þ Lie on the floor with your arms shoulder width apart, elbows bent cLOSE gRIP PRESS UP balancing on your toes and palms Þ Lie on your back with your arms above you shoulder width apart, Þ Slowly bend your elbows lowering your chest towards the floor so holding a small weight in each hand (e.g. a tin of beans) it is a fist away from touching – breathing in as you go Þ Slowly lower the weights down to your chest before straightening Þ Slowly come back up to the original start position – breathing out them back up as you do so Repeat x 15-20 Repeat x 15-20 SQUAT JUMP Þ Stand with your feet hip width apart, arms out in front whilst gently holding your stomach in Þ Slowly bend your knees as if you are going to sit on a chair (the squat position) – breathing in as you do so Þ Jump up in the air Repeat x 15-20 TWIST BAck ExT. Þ Lie on your stomach with your hands touching your forehead keeping your eyes focused on the floor Þ Slowly lift your chest off the floor and twist to the right then left – breathing out as you do so Þ Slowly lower yourself back to the starting position – breathing in as you do so Repeat x 20-25 DOUBLE cRUnch Þ Lie on your back with your knees bent and your feet in the air with your hands lightly supporting your head Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards your knees (try and keep your chin the same distance off your chest) Þ Slowly lower yourself back to the start position Repeat x 15-20 WALkIng LUngE Þ Walk but on every step bend the front leg so your body is lowered towards the ground. Þ Keep your stomach muscles gently tightened throughout the exercise Take15-20 ‘steps’ BIcYcLE cRUnchES Þ Lie on your back with your knees bent, feet off the floor and with your hands lightly supporting your head Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards your left knee whilst bringing you knee up to meet it (keeping your chin the same distance off your chest) Þ Slowly lower yourself back to the start position Þ Repeat bringing your left elbow to your right knee again bringing your opposite knee up to meet it Repeat x 15-20
  • 3. WEEK 5–6 A. Cardiovascular Repeat x 15-20 Four times a week: begin with a five-minute warm up at a steady pace. For two of the sessions try and maintain a continuous workout SQUAT, BIcEP cURL, ShOULDER PRESS pace for 45 minutes and for one session for 60 minutes. For the last Þ Stand as if you are mid way through sitting down (the squat session try two minutes quick, four minutes easy and repeat this five position) holding a small weight (e.g. a tin of beans) in each hand times. Þ Slowly bend your left elbow so you lift the tin up towards your shoulder B. Strength Þ Raise your arm straight up above your head Each of the following exercises should be done three times a week Þ Slowly lower your arm so that it returns to the resting position and on each occasion repeat the whole set twice: Þ Repeat with your right arm maintaining the squat position throughout PRESS UP Repeat x 15-20 Þ Lie on the floor with your arms shoulder width apart, elbows bent balancing on your toes and palms cLOSE gRIP PRESS UP Þ Slowly bend your elbows lowering your chest towards the floor so Þ Lie on your back with your arms above you shoulder width apart, it is a fist away from touching – breathing in as you go holding a small weight in each hand (e.g. a tin of beans) Þ Slowly come back up to the original start position – breathing out Þ Slowly lower the weights down to your chest before straightening as you do so them back up Repeat x 15-20 Repeat x 15-20 SQUAT JUMP Þ Stand with your feet hip width apart, arms out in front whilst gently holding your stomach in Þ Slowly bend your knees as if you are going to sit on a chair (the squat position) – breathing in as you do so Þ Jump up in the air Repeat x 15-20 TWIST BAck ExT. Þ Lie on your stomach with your hands touching your forehead keeping your eyes focused on the floor Þ Slowly lift your chest off the floor and twist to the right then left – breathing out as you do so Þ Slowly lower yourself back to the starting position – breathing in as you do so Repeat x 20-25 DOUBLE cRUnch Þ Lie on your back with your knees bent and your feet in the air with your hands lightly supporting your head Þ Slowly ‘crunch’ your stomach, lifting your upper body up towards your knees (try and keep your chin the same distance off your chest) Þ Slowly lower yourself back to the start position Repeat x 15-20 WALkIng LUngE Þ Walk but on every step bend the front leg so your body is lowered towards the ground. Þ Keep your stomach muscles gently tightened throughout the exercise Repeat x 15-20 BIcYcLE cRUnchES Þ Lie on your back with your knees bent, feet off the floor and with your hands lightly supporting your head Þ Slowly ‘crunch’ your stomach, bringing your right elbow towards your left knee whilst bringing you knee up to meet it (keeping your chin the same distance off your chest) Þ Slowly lower yourself back to the start position Þ Repeat bringing your left elbow to your right knee again bringing your opposite knee up to meet it

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