I find that I people worry about their weight too much. Many do not realise that if they continue to lose weight and starve themselves their body will begin to eat into their muscle.
Also muscle is heavier than fat, so many will worry that they are overweight with fat when it is actually muscle.
Within this exercise, I aim to help people loose weight if required, gain some muscle and help improve their stamina.
- Eat a healthy Balanced diet.
- Do NOT Over do it.
- Remain loyal to your schedule
- Can't do it is not the answer.
STRETCHING IS VERY IMPORTANT. DO A FULL BODY STRETCH OUT
- Start with a nice jog to warm up the muscles, make sure it is at a steady pace.
- Use a weight in which you can cope with. Using weights that are too heavy will simply damage you.
- Don't over do it, but try to keep going, the more you do it the easier it becomes
- For Women it is suggested to do press ups on your knees if you feel a full press up is too hard to achieve.
- Try to keep going on this. It may seem silly but it is very good for you.
- Try keep your hips low and your body straight. Hold as long as possible
- Just a basic squat not stretching too low as to damage yourself
- A gentle track run to finish.
- Warm down. Ie. Stretch, Run>>Jog>>Walk
You do what you feel you can achieve. Do not give yourself a target you know you cannot reach.
Make sure during all exercises you breath properly.
If carrying injury be sensible with what you do.
This workout contains 8 exercises.
1 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
2 - Reverse Crunches
Hit those lower abs!
Exercise Steps
 | Lay with legs straight up in air. |
 | Bring legs straight up in the air and upper torso towards ceiling. Lower and repeat. |
3 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
4 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
5 - Skipping (time)
Exercise Steps
 | This is great for cardio. Skipping is considered wimpy by some -- but let's see them pull off 10 minutes of skipping. We'll see who the wimp is then. |
6 - ab bridge
Exercise Steps
 | Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold this for 20 to 30 seconds, breathing steadily. Release, then repeat for another 20 to 30 seconds. That equals two complete sets. As you build endurance, you can do one 60-second set instead of two shorter ones. |
7 - Burpees
All body Burpees.
NOTE: If you are tracking this exercise, set your weight to zero and use the reps tracking capability to keep track of how many you have been doing.
Exercise Steps
 | Start in the standing position |
 | Drop your hands to the floor |
 | Kick your legs out simultaneously into the standard push up position. form a push-up (a good one). Bring feet to hands and jump as high as you can (as if you were shooting a hoop) Repeat as fast and as many times as you can. |
8 - Track Running
This is standard track running. Head out to the track and see how far you can run. Remember that different tracks have different distances for a single lap - so make sure you find out!!!
Exercise Steps
 | Run on a track like this! |