THE WORKOUTS INDUCTION
- BIKE - 10 MINS
- CROSS TRAINER - 10 MINS
- TREADMILL - 10 MINS
- CROSS OVER - 10 MINS
- LOW ROW - 15 REPS X 3 SETS
- LEG EXTENSION – 15 REPS X 3 SETS
- PRESS - 15 REPS X 2 SETS
- LAT PULL DOWN - 10 REPS X 2 SETS
- LEG PRESS - 10 REPS X 2 Sets
CONDITION & TONE BALANCE
- BIKE - 10 MINS
- ARM BIKE - 5 MINS
- DECLINE CRUNCH - 15 REPS X 3 SETS
- SPLIT JUMP - 15 REPS X3 SETS
- WALL CHEST PASS - 15 REPS X 3 SETS
- CROSS TRAINER – 5MINS
- LOW ROW - 15 REPS X 3 SETS
- HIP FLEXORS STRETCH - 30 SEC HOLD
- LOWER BACK STRETCH - 30 SEC HOLD
KEEPING ACTIVE FUN
- BIKE - 10 MINS
- CROSS TRAINER - 12 MINS
- HIP FLEXORS STRETCH - 30 SEC HOLD
- LEG PRESS - 15 REPS X 3 SETS
- DECLINE CRUNCH - 15 REPS X 3 SETS
- OVER HEAD LUNGES - 15 REPS X3 SETS
- CROSS TRAINER – 5 MINS
- GLUTES-CROSS OVER STRETCH - 130 SEC HOLD
- SEATED HAMSTRING STRETCH - 30 SEC HOLD
- STANDING QUADRICEPS STRETCH - 30 SEC HOLD
LOSE WEIGHT MOVE/SHAPE
- RECLINE BIKE - 10 MINS
- ARM BIKE - 5 MINS
- SEATED BIKE - 10 MINS
- DECLINE CRUNCH - 15 REPS X 3 SETS
- OVER HEAD LUNGES - 15 REPS X 3 SETS
- SIDE LEG RAISES - 15 REPS X 3 SETS
- LEG PRESS - 15 REPS X 3 SETS
- CROSS OVER TRAINER - 5 MINS
MORE STRENGTH PROGRAMME
- TREADMILL - 5 MINS
- CROSS TRAINER - 5 MINS
- DECLINE CRUNCH - 15 REPS X 3SETS
- LOW ROW - 15 REPS X 3 SETS
- CHEST PRESS - 15 REPS X 3SETS
- SHOULDER PRESS – 15 REPS X 3SETS
- ARM CURL- 15 REPS X 3 SETS