8 week workout plan pdf

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8 week workout plan pdf

Hey, there’s nothing wrong with that – in today’s hectic world, being able to hit the gym for more than a couple of times each week is a bonus. No more hiding under sweats and hoodies. All you need to bring is motivation, drive and grit to make it work. Wondering how and where to start (or re-start)? When you’re chilling on a beach, sun glistening off your solid abs and toned body in two-months’ time, remember the time and effort you invested… and enjoy. This leaves no stone unturned in your quest for single-digit body fat gains. The bottom line is you can choose whichever three days suit your diary the best. It’s called high-intensity resistance training (HIRT). What should you focus on? And you will be doing some heavy lifting in this bodybuilding workout. This time is different though – you’re fully committed and ready to take on a program that guarantees results. I’ve been there too: that day you put on your stretchy jeans and they won’t button. In this ultimate 8-week workout plan we show you how to cut fat, crush your fitness goals and completely transform your body. By the end of this workout plan, you will be practicing a consistent full-body routine that will improve your cardiovascular health and muscular endurance. What you’ll find is that as your fitness improves, so does your ability to tolerate exercise. Are you reading this and recognizing that your exercise habit is down to zero minutes per week? Your 8-week workout plan is designed to not only tone up muscle but burn maximum fat too. It combines cardio and muscle-building techniques that smash through stored fat while building strength, fitness and even muscle. Because in two-months’ time you’ll be at peak physique once again. General pulse raising exercises bathe your muscle cells in oxygen and help to make both muscle and connective tissue more pliable. For each workout, set a timer for 15 minutes. Try not to take a break, and continuously complete one exercise after the other in a circuit-style approach until the timer goes off. Liz has been in the fitness industry since 2003, working in fitness education, fitness management, personal training, and group fitness in Boston, South Beach, Los Angeles, and the DC area. The reason you’re going to the gym is to stimulate your body to make changes. Here are just a few ideas on how to up your energy expenditure: Taking your body from zero to one hundred is a sure-fire way of causing injury. Plan your equipment and organize it in a small space where everything is within grasp (the last thing you want is your equipment going missing halfway through a session). To get the best results, it’s important you increase the intensity each week by pushing harder and lifting heavier. Get Shredded Workout Routine - 8 Week Plan Before we get to the workout though, here's some important points to keep in mind: Lift Heavy The days of going super high reps for ultra-light weight are gone. You’re much fitter, confident and motivated now than you were, so let’s take advantage of that by upping the fat-burning ante. This is going to allow you to train each body part once a week. Instead of continuing to look back and feel bad, you’ll have transformed that day into a great memory in your personal health history. What should your daily exercise routine include? With 3 fat-shredding workouts you can make drastic changes to your physique. Even for elite athletes and their super-fit coaches, a strong curve ball from life can land a person in places that may feel overwhelming to climb out of — both mentally and physically. Without rest you’ll find that your strength decreases, your motivation disappears, and your goals remain a distant dream. This workout plan is for beginners or anyone who is starting over. That way you know you’ll always improve. Walk to work instead of driving or taking public transport, Park far away from the mall when shopping. While we’ve planned your workouts on Mondays, Wednesdays and Fridays, we understand that these might not be the best days for you. Whether it’s a beach holiday, a special occasion or you’re just sick of your current physique, you’ve decided to make big changes. I see it as more of a slow hike with some pitches and rolls here and there. Monday might be your busy office day and Fridays might be date night. You’ll be hitting the ground running in this first phase and need a good base of fitness to get through these sessions intact. On Mondays and Wednesdays, you’ll be pumping out some high-intensity interval training (HIIT) as well your 3-times per week strength sessions. Complete 3 sets of 15 repetitions of 4 dumbbell exercises. That series of sleepless, stress-filled nights that keep you from all your best-laid healthy plans. You can’t rush a complete body transformation… but what you can do is boost your chances of success by not skipping sessions. But there’s more to a great physique than simply hitting the gym and hoping for the best. With this 8-week workout plan you’ve got all you need to make awesome changes to your physique. Complete 2 sets of 10 repetitions of 4 bodyweight exercises: Complete 2 sets of 10 repetitions of 4 dumbbell exercises: Complete 2 sets of 12 repetitions of 4 bodyweight exercises: Complete 2 sets of 12 repetitions of 4 dumbbell exercises: Complete 2 sets of 15 repetitions of 6 bodyweight exercises: Complete 2 sets of 10 repetitions of 6 dumbbell exercises: Set up a Tabata Timer and complete 8 rounds of 20 seconds working, 10 seconds resting for 6 exercises, cycling through: Complete as a circuit, with 1 minute rest between rounds, 2 sets of 10 repetitions of 6 dumbbell exercises: Complete as a circuit 3 rounds of 10 repetitions (1 minute rest between rounds): Complete as a circuit 3 rounds of 10 repetitions (1 min rest between rounds): Complete as a circuit 3 rounds of 12 repetitions (1 min rest between rounds): Complete as a circuit 3 rounds of 12 repetitions (1 minute rest between rounds): 30 minutes of moderate intensity cardio – option to partition time.

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