Elite S&C
Strength & ConditioningA plan aimed at those starting their fitness journey. This plan will help you build confidence within the gym, improve your knowledge on exercise choice and recovery, and help you learn new movements that you have not done before.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
1 x 5:00
A2
Push Up Walk Out
2 x 5
B
Seated Row
12, 8, 8
C
Seated Chest Press
12, 8, 8
D
Lat Pulldown
12, 8, 8
E
Resistance machine shoulder press
12, 8, 8
F
Cable Bicep Curls
3 x 12
G
Tricep Pushdown
3 x 12
A1
Stationary Bike
1 x 5:00
A2
Walking Lunges
2 x 10
A3
Air Squat
2 x 20
B
Leg Press
12, 8, 8
C
Hamstring curl
3 x 12
D
Leg Extension
3 x 12
E
Calf Raise
3 x 25
F
Stationary Bike
1 x 5:00
Circuit
A
Warm up = 5 burpees 10 Kneeling twists (5 each side). x 2 Max press ups (note the amount you achieve) 40 KB swings 40 KB rows each arm 80 mountain climbers 40 KB press 40 KB horn curls
Circuit
A
Warm up = 20 air squats 10 reverse lunges 10 forward lunges For time: Max time plank (note down your time) 50 KB goblet squats 50 KB RDL'S 30 KB Lunges each leg 40 crunches
Build on the basics, spend time learning new movements, the correct technique, and ultimately work towards an improved, healthy lifestyle.
Get Beginner Strength and Conditioning 1.0
