TONING STRENGTH TRAINING PROGRAMME

This programme is made for toning and lowering body fat percentage whilst increasing your strength. It is split into two days; upper and lower body with some abs on each day. My trainer made this specifically for me so make sure you tailor it to your needs if you want to try it. This is not for the faint hearted, I’ve done it and it’s tough and you will have to push yourself to finish the full 12 reps.

DAY 1 (Upper body):

Exercise	Sets	Reps	Weight	Comment
Bicep Curl	3	12	6kg dumbbell	1 full then 1 half way = 1 rep
Tricep Overhead	5	5 and then 5 sec hold	8kg kettlebell	10 secs in between each rep
Chest Press	3	12	7.5kg (machine)	SUPERSET: In between each set, upright row with 8kg kettle bell for 30 secs each side
Incline Chest Press	3	12	5kg (machine)	SUPERSET: In between each set, a 2 handled 8kg kettle bell swing
Lateral Raise	5	5 and then 5 sec hold	4kg kettlebell	10 secs in between each rep
Front Raises	5	5 and then 5 sec hold	4kg kettlebell	10 secs in between each rep
Shoulder Press	5	5 and then 5 sec hold	4kg kettlebell	10 secs in between each rep
Reverse Fly’s	3	12	4kg dumbbell	Standing
Dumbbell Row	3	12	8kg dumbbell	As if you’re holding a bar

Abs – do 3 sets of each exercise with 15 reps in each holding a 6kg dumbbell for each exercise:

·      Basic crunches

·      Crunch crossover

·      Dead bug

·      Russian twists

DAY 2 (lower body):

Exercise	Sets	Reps	Weight	Comment
Leg Press	3	12	25kg (machine)	SUPERSET: In between each set, 12 full range lunges and 12 bottom ½ pulses right and left holding two 8kg kettle bells.
Squat	3	12	4kg	SUPERSET: In between each set, 12 squat jumps with 4kg kettle bell
Lunge	3	12	4kg kettle bell	Extend kettle bell above head as you lunge

Abs – do 3 sets of each exercise with 15 reps:

·      Side bends

·      Plank on medicine ball

·      Plank jumps on medicine ball

·      Plank runs (mountain climbers) on medicine ball

Strength training program June - January

Strength training June 2013

Day 1 - upper body!

1. Bicep curl: 3 sets, 12 reps, 6kg dumbbell; 1 full then 1 halfway = 1 rep

2. Triceps overhead: 5 sets, 5 and then 5 sec hold, 8kg kettle bell

3. Chest press: 3 sets, 12 reps, 7.5kg; in between each set, upright row with 8kg kettle bell for 30 secs each side

4. Incline chest press: 3 sets, 12 reps, 5kg; in between each set, a 2 handled 8kg kettle bell swing

5. Lateral raise: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

6. Front raise: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

7. Shoulder press: 5 sets, 5 and then 5 sec hold, 4kg kettle bell

8. Reverse flys: 3 sets, 12 reps, 4kg dumbbell

9. Dumbbell row: 3 sets, 12 reps, 8kg dumbbell

Abs (3 sets of 15 reps with 6kg dumbbell for each exercise):

Basic crunch

Crossover crunch

Dead bug

Russian twists

Day 2 - lower body!

1. Leg press: 3 sets, 12 reps, 25kg; in between each set, 12 full range lunges then 12 bottom half lunge pulses right and left holding two 8kg kettle bells

2. Squat: 3 sets, 12 reps, 4kg; in between each set, 12 squat jumps with 4kg dumb bell

3. Lunge: 3 sets, 12 reps, 4kg kettle bell; extend kettle bell above head as you lunge

Abs (do 3 sets of each exercise with 15 reps):

Side bends

Plank on medicine ball

Plank jumps on medicine ball

Plank runs on medicine ball