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Treadmill-5 minutes
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Dynamic stretching- 3 minutes
Exercises- perform a complete set before doing the next one
sets/reps
Rest
(seconds)
comments
Two arm
swing
2X10
60
light-moderate
Kettlebell
clean
2X 6 each side
60
light-moderate
Overhead
press
2X 6 each side
60
light-moderate
Goblet
squat
2X10
60
light-moderate
windmill
2X 6 each
side
60
light-moderate
duration
Intensity
Comments
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Cardio
bike
40
RPE-8
Moderate-fast speed
75%-85% of heart
rate max
Mobility stretch:
5.
Squat
6.
Lateral monkey (left side)
7.
Lateral monkey (right side)
8.
Thoracic bridge
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After each workout cool down for 5-10 minutes on any cardio machine and do light
stretching
WEEK 10-12
The 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 a
long 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.
Longer
active 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 phase
of 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,
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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.
