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●Treadmill-5 minutes●Dynamic stretching- 3 minutesExercises- perform a complete set before doing the next onesets/repsRest (seconds)commentsTwo arm swing2X1060light-moderateKettlebellclean2X 6 each side60light-moderateOverheadpress2X 6 each side60light-moderateGoblet squat2X1060light-moderatewindmill2X 6 each side60 light-moderatedurationIntensity Comments
27 Cardiobike40 RPE-8Moderate-fast speed 75%-85% of heart rate maxMobility stretch:5.Squat 6.Lateral monkey (left side)7.Lateral monkey (right side)8.Thoracic bridge●After each workout cool down for 5-10 minutes on any cardio machine and do light stretching WEEK 10-12The last three weeks of the training program would be a focus on advanced exercises like aerobics and ensuring that they reach a peak level of fitness. At this stage, the client is expected to maintain a low weight and constant high reps. Peter will also target his Oxidative pathway energy system quite often during this phase.it is meant to build oxygen sustainance, which goes along way into maiataining a proper cardiovascular function. further still, the training the oxygen phopharative pathways by the high intensity itervals exercises will play a significant role.Longeractive intervals with roughly equal recovery periods target your oxidative pathways (Hatfield, 21). The workouts are meant to be intense, and the progressive overload principle will drive Peters aerobic endurance. The workouts include supersets, burn sets, active rests. Peter will also have a focus on strength training circuit routine to gain overall lean muscle and burn fat. Increasing intensity and duration of cardio is also essential to burn fat. The final phaseof the training program is more of a follow-up and somehow intense in its way. In this phase, the training and workouts attempt to prevent rebounds. To avoid any cases of peter gaining weight,
28 the third phase becomes crucial because it would mean that they strive to maintain the reduced pressure. Choice of food to eat when undertaking the sessions is also very vital in this case failure to which the training process may be rendered useless or dysfunctional. This is because the outcomes may be insignificant. The goal of this phase is to preserve or gain as much lean muscle as possible while burning as much fat as possible. We are not drastically cutting calories because we want to gain lean muscle as well as to burn fat. So, to create enough of a deficit, we are increasing the intensity of the workouts by adding high intensity training (HIT), plyometrics, supersets, burn sets and active rests. These high intensity level workouts should force you out of your comfort zone. For the circuit training days, they should be maintained for a short duration anyways. for the higher limits,the heart rate should always be kept well below the maximum possible capacity. Formula (220-age) For Peter this means he should keep his heart rate below 192 during this phase. under no circumstance should Peter miss undertaking the workout as pragramed, since doing so will negatively impact on the set goals. Intensity level should remain around 75% of his 1RM during this phase.