New

Beginner Strength and Conditioning 1.0

Elite S&C

Strength & Conditioning

Coach

Elite

This plan is designed specifically for those who are new to the gym, and have just started training.

What does this 12 week plan consist of?

4 sessions a week, 1 upper body, 1 lower body, and 2 HIIT sessions.
The focus will be on learning new movements, building confidence in the gym, and developing knowledge to progress from machines to free weights.
We will change numbers of reps throughout, to allow you to constantly improve and progress.

Upper body strength will allow you to develop pressing and pulling strength, focusing on correct technique, progressive overload, and upper body muscle development.

The aim for our Lower body sessions is to improve strength to build a strong lower body.

The conditioning sessions are to help with calorie burning, an/aerobic endurance fitness, and movement efficiency.

Build and learn with this plan, helping you get use to the basic movements, and progress with confidence as time goes on.

$60

Get Beginner Strength and Conditioning 1.0

What you will gain.

- Strength improvements - Increase Muscle mass - Tone and condition the body - Better understanding of movements, gradually moving on to and getting used to free weights. - Greater confidence in and out of the gym - Structured progression

What will it help you understand?

- How progressive overload works - Why exercise selection matters - How to train effectively - How to manage recovery

Features

Access to your coaches

Any help you need, or any questions, just send us a message on Instagram @elite.sc_

Programming 4 days per week

1 Upper body session, 1 Lower body session, and 2 HIIT sessions using only Bodyweight and Kettlebells.

Delivered through TrainHeroic

Equipment

Required

Full gym access

Sample Week

Week 1 of 12-week program

Sunday

Testing Upper

Assault Bike

1 x 5:00

Push Up Walk Out

2 x 5

Seated Row

12, 8, 8

Seated Chest Press

12, 8, 8

Lat Pulldown

12, 8, 8

Resistance machine shoulder press

12, 8, 8

Cable Bicep Curls

3 x 12

Tricep Pushdown

3 x 12

Monday

Testing Lower

Stationary Bike

1 x 5:00

Walking Lunges

2 x 10

Air Squat

2 x 20

Leg Press

12, 8, 8

Hamstring curl

3 x 12

Leg Extension

3 x 12

Calf Raise

3 x 25

Stationary Bike

1 x 5:00

Wednesday

Testing HIIT 1

Circuit

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

Thursday

Testing HIIT 2

Circuit

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

Coach