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for the ladies

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WELCOME to the

Tone up & get sexy Program for the ladies

LEVEL

ONE

The Tone Up and Get Sexy Program is designed to get you started slowly with mild and medium exercises that will help you

begin your journey to a sexier body for summer. Level one has been designed for a beginner to moderate.

For best results we recommend that you do this workout 3 times a week with a days break in-between each workout to allow

your muscles to recover. Example below.

MON TUES WED THURS FRI SAT SUN

Tone Up program

20-40 min

walk/run

Tone Up program

20-40 min

walk/run

Tone Up program

20-40 min

walk/run

Rest day

© BODYfit 2016/17


Warm up:

5 – 10 min walk or 5min Skipping

½ Squats

> Start with your feet hip width apart, put your hips back, as

though you are about to sit in a chair. Keep your back straight

with your shoulders pulled back and chest up.

> Start lowering down while pushing your hips back and putting

your body weight into your heels, do not let your knees go over

your toes.

> With a normal squat you would normally keep coming down

until your lower body was parallel with the floor. However with

these squats we are only going half way down and meanwhile

keeping a straight back and chest up.

> Once you have come down half way to a squat position, then

come back up to the standing and ready to go again.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x10 bw x2 x12

½ SUMO Squats

> Start with a wide stance, put your hips back, as though you

are about to sit in a chair. Keep your back straight with your

shoulders pulled back and chest up.

> On an inhale breath start lowering down while pushing your hips

back and putting your body weight into your heels.

> Once you have squatted ½ way down on the exhale raise back

to standing position and ready to go again.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x10 bw x2 x12

Side Leg Raises

> Lie down on one side. The arm that’s closest to the floor should

be supporting your head while your other arm is bent with your

hand on your hip or in front of you helping support. Your legs

should be extended and stacked on top of one another. Slowly

raise your top leg as high as you can. Pause, then return to the

starting position.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x10 bw x2 x12

www.bodyfitach.com.au

© BODYfit 2016/17


BRIDGES

> Lie flat on the floor on your back with the hands by your side

and your knees bent. Your feet should be placed shoulder width

apart.

> On the exhale breath lift your hips off the floor by pushing

through with your heels and maintaining a straight back. Slowly

go back to the starting position on the inhale breath.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x10 bw x2 x12

Knee raises + calf raises

> Stand with your feet shoulder width apart and then bring your

left elbow to your right knee at the same time. Keep alternating

sides for 4 repetitions then move onto your calf raises

calf raises

> Stand up nice and straight and have your hands by your sides.

Place the ball of the foot into the floor while your heels rise up of

the floor.

Do four calf raises and then you repeat your knee rasies. You

keep alternating from one exercise to the next for 30 seconds.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 30 sec bw x3 30 sec

Back raises

> Start with lying prone on floor with your elbows bent and fingers

interlocked and resting under your forehead. While pressing

your feet into the floor on the exhale raise up of the ground,

keeping your elbows off the ground also.

On the inhale come back down to the floor.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x10 bw x2 x12

>>>

www.bodyfitach.com.au

© BODYfit 2016/17


Knee Push-Ups

> Start with lying on floor with hands slightly wider than shoulder

width. On the exhale breath, raise your body up off the floor

by extending your arms and keeping your body straight and

kneeling.

> Then on the inhale breath, lower your body to floor (just off

the floor) by bending arms and keeping your body nice and

straight.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x10 bw x2 x12

D.B Curl

> Stand up straight with a dumbbell in each hand resting beside

you. Keep your elbows close to your torso and with the palms of

your hands facing forward or slightly out.

> Now, keeping the upper arms stationary, exhale and curl the

weights up towards your shoulders and then back down again.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

D.B x2 x10 T. band x2 x12

Crunches

> Start by lying on your back and then begin by curling the

shoulders towards the pelvis. The hands can be behind or

beside the neck or crossed over the chest. Try not to push

against the head or neck as injury can be caused.

weeks 1-3 weeks 3-6

Weight Sets Reps Weight Sets Reps

bw x2 x15 bw x2 x20

Cool down and stretching:

Doing a cool down for about 5-10min after your training session helps to bring your heart rate and breathing down at a slow rate. You

don’t want to stop vigorous activity suddenly as this can cause fainting because of a condition called blood pooling which occurs in

the legs.

This condition, known as chronic venous insufficiency, causes blood to pool in the veins, a condition called stasis.

Make sure you do low intensity exercise for about 5-10min and then follow with a stretching routine. Examples of a cool down could

include - walking, riding a bike, just anything where you are bringing down the intensity to a point where you feel more relaxed and

then ready to stretch.

www.bodyfitach.com.au

© BODYfit 2016/17

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