Free Workout Guides

This is a 4 Week Program for one of my clients, Peter Van Straaten. This workout is targeting weight loss, metabolism boosts, & muscle definition.

Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets. This will keep your heart rate up, stripping the fat from your body and replacing it with pure muscle!

Here is the workout guide:

Day 1: Chest Shoulders Triceps - Abdominal SUPERSETTING.
3x12 reps for each Exercise Superset

1. Chest Press 35 lbs.
   Dead Bug -20 Seconds
2. Skull Crushers 25 lbs.
   Plank- 30 seconds
3. Shoulder Raises Frontal/ Lateral
   Oblique Twist with Cable 35 lbs. (arms straight out-Hold-Back to centre
4. Tricep Pressdown with Flatbar 40lbs
   Rope Crunches 110lbs (do not pull weight with arms-strictly core.
5. Upward Row with Rope 45 lbs
   Rope Crunches 100 lbs
6. Sitting Overhead Shoulder Press 20 lbs
   Tricep Overhead Press 20 lbs

Move to Stretch Room

7. Posterior Deltoid Raise, on exercise ball, laying sideways. 8 lbs
   Ball Crunches
8. Mountain climbers 40
   Push-ups UNTIL YOU COLLAPSE.

Day 2:
Warm-up:

1. Step Master 5 Mins Level 11
2. Bike 10 Mins Level 13

Weights:

1. Lunches 25lbs
   Lat Pulldown
2. Step-ups. 12 per Leg 25 lbs
   Lower Trap, Overheard Raise with 10 lbs
3. Squat+ Row with Band
4. Squats on Guided Bar 2- 35 lbs weights
   Reverse Body Weight Row (3rd Link down from the top)
5. Cable Row 90lbs
   Calf Raises 20lbs one hand
6. Box Jumps (no weight) 2 sets of 20
7. Superman Back Extension
   Squat with Arm overhead raise
8. Bicep Curl 20lbs then burnout with 12's 3x12

Day 3: CARDIO CORE
INTERVAL TRAINING

1. Option 1 Outdoors:: Soccer Turf, Jog to the 6 yard line, Sprint back, Jog to the 18th yard line, Sprint back. jog to the 26th yard line, sprint back.
   3x 35 second rest.

2. Repeat. Except once you finish the 26th yard line sprint, Jog to half, Sprint back.
   3x 45 second rest
3. Perimeter Walk/Sprint/Jog Drill (walk the ends of the field jog the first length until half, Sprint to the end, Walk and continue the pattern
   2x
4. Option 2 Indoors : Treadmill: 2 min Walk (4.0) , 3 min jog (6.0), 1 min 7.5 - 1 min 6.0. Repeat 3 times. 2 min walking cooldown. [13 mins total ]
5. Stepmaster: Minute 1-level 8, Minute 2- level 12, minute 3 -level 8, minute 4-level 12 minute 5-level 10 [ 5 minutes Total. ]

6. Bike: 10 minutes level 10

Core Component

7. 40 Jumping Jacks
   10 second rest
   50 Mountain Climbers (25 per leg)
   10 second rest
   20 Walking Men (lunge jumps 10 per leg)
   10 second rest
   40 knee highs

   Rest 1 min.

   Repeat Cycle 2x

8. 40 Crunches
   2x
9. Ball Rotations with Medicine Ball
   2x 30

10. Lateral Raises on Exercise Ball
    2x15 per side
11. 20 Crunches on Exercise Ball
    Rest 35 seconds
    Increase difficulty by sliding hips further back on ball
    10 Crunches
12. Leg Raises on Roman Chair
    2x20

Lay Back on Exercise Ball to stretch out Abs.
2x 30 seconds...

THIS IS A MUST.

Peter, Congratulations on completing your first program regime of training. People often set goals, hit them, and set a new one without acknowledging themselves. Realize how far you have already come. You have become stronger leaner and more agile than when you began. Weather you realize it or not.

Now that you have established a strong musclar base on your body, the weight loss and fat shreadding will begin.

Your new program involves strong commmitment, along with fast results.

Day 1:

Stepmaster: 15 mins Level 8

Elleptical: 20 mins Level 12 (out of 20)
When you hit minute 5,10,15,and 20 you move up to level 14 and you sprint on the elliptical for 45 seconds... HARDD

Rowing: 5 mins -This is not a leisure row. Your going hard at this, keeping your core tight and squeezing your back muscles.

Roman Chair Leg Raises: 5 sets of 10
Side to Side Straight Leg Sways: 4 sets of 12
Basic Crunches: 4 sets of 23 -yes twenty three.

Stretch abs on Exercise ball.

Day 2: Fat Burn

Treadmill: walking 2 minutes
30 minutes Brisk Jog steady pace

Spin Bike: hard gear- sitting pedealing through 1 min
Light gear- Standing Pedaling hard and fast 1 min

repeat

repeat =6 min total

Plank: 45 seconds, 3 sets
Side plank: 30 seconds 3 sets on each side

Stretch: Hang from the chin-up bar. wide grip. 3 sets of 10
also strech
Calfs
Hams
Quads

Day 3: Rest

This is a 2 and a half week Program. 18 days.

Which means once you have worked out at least 12 times doing day 1 and 2, I need you to call me so I can make your H.I.I.T Program. I'll tell you all about that on skype

Note: This is a Fat burn program. Proper Eating is essential

*AVOID HIGH CARBS* I want you on a low carb diet.

Stretch lots at the end of your program.

ENDURANCE PROGRAM

Warm-up Treadmill 10 mins
Plank 1 min rest x3

Arms,Legs Day

Tricep Extension overhead 3x20
Bicep curls 3x20

Shoulder Press 3x20

Leg Press 3x20

Tricep Extension flat bar 3x20
Bicep Curl flat bar 3x20

Lateral + frontal raises 3x20

Squat Rack on Smith Machine 3x20

Tricep Kickback 3x20
Band Bicep Curls Burnout

Ball Squats until failure

Roman Ball Twists to failure

Chest, Back, Abs

Bench press 3x20

Cable Row 3x20

Vertical Bench 3x20

Push ups with hands gripped on 20 lb weights 15 push-ups
15 push ups then put knees on the ground and one arm row the 20 15 times
both sides

x3 sets

Chest Fly 3x20 on machine

Close grip pulldown (palms facing in) 3x20

Lower abs, knee raises on roman chair 3 sets failure each time

crunches 2 sets to failure. FAILURE= SUCCESS. FOR THE FIRST TIME.

Stretches:: 
Day 1: Chest Tricep Shoulders Abs Day 2: Hamstrings Quads Calfs Hip Flexors Rohmboids Lats
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