Gilad's 8 Week Progressive Workout Chart

2y ago
43 Views
2 Downloads
1.30 MB
6 Pages
Last View : 2m ago
Last Download : 2m ago
Upload by : Pierre Damon
Transcription

Gilad's 8 Week Progressive Workout ChartI’ve created these “Express Workouts” to give people an option for a quick yet highly effective workout. There are 15workouts altogether, each under 10 minutes!In this program you will find Cardio workouts, Strength/Calorie Burn workouts, Core workouts and Sculpting workoutsthat target different muscle areas allowing you to focus on the body parts you wish to work on the most.Though it is resistance training that will sculpt your body, it is very important to add the Aerobic element into theprogram to help maximize fat burn, strengthen the heart and improve lung capacity.When combined together these Express Workouts are made to help you get the best possible results in the leastamount of time!In no time you will be able to climb a flight of stairs without getting winded and chase down your kids without havingto take a break on the park bench!The suggested 8 week progressive workout schedule is balanced between Strength/Sculpting exercises, Aerobicexercises and stretching. The workout schedule is given here as a guideline that will show you how you can bestprogress from one week to the next.You can customize your own workout plan by adding or subtracting specific workouts from theprogram so that you can meet your own individual fitness goals.This program is unique because, not only can you pick and choose between the 15 short workouts, you can also useeither one of the DVDs as a continuous workout that runs a little over an hour. These complete DVD workouts canbe done on alternate days.The program also includes a warm up and a cool down that you should incorporate at the start and endof any of the other workouts.Have fun!

There are 4 basic workout styles in the 8 week program:1. Aerobic exercises to help burn off excess fat (workouts 1 and 2)2. Strength training moves that focus on two or more muscle groups per exercise (workouts 3-5)3. Core exercises to flatten the tummy and work the entire mid section (workouts 6 and 7).4. Toning exercises that focus on specific body parts (workouts 8-13)CARDIOWorkout 1Cardio BasicThis workout includes a combination of low impact favorites like grapevines, forward and back stepsand light kick boxing moves that will burn calories without impacting your joints.Workout 2Cardio ChallengeThis workout will get your heart pumping with easy-to-follow kick boxing moves that will challengeyour muscles and build your stamina.STRENGTH/CALORIE BURNWorkout 3Strength and BalanceThis workout uses isometric and balancing moves to strengthen your lower body, mid-sectionand upper body.Workout 4Dynamic MovesThis invigorating workout uses moves like discus throws, hammer throws and thigh flexesto build explosive strength and burn fat.Workout 5Compound StrengthThis workout strengthens and tones your entire body with exercises that combine two or moremuscle groups at a time, like lunges combined with shoulder presses or triceps extensionscombined with calf raises.A set of light hand weights recommended (1-5 lbs for the beginner and 5-10 lbs for the intermediate)COREWorkout 6Core FoundationWork your core with a combination of crunches, oblique turns, back strokes and roll up movesthat will strengthen your abdomen, obliques and lower back.A single light hand weight recommended (1-3 lbs for the beginner and 3-5 lbs for the intermediate)Workout 7Core ChallengeFirm your entire abdomen area, lower back and extensor muscles with a variety of Pilates basedexercises that include concentrated leg lifts, shoulder bridges and half roll-ups.A single light hand weight recommended (1-3 lbs for the beginner and 3-5 lbs for the intermediate)

SCULPTINGWorkout 8Buns and ThighsGet your lower body “bathing suit-ready” with a combination of squats, lunges, plyometric movesand buttocks lifts that will tone your buns and thighs.Workout 9Hips and ThighsGet your lower body “bathing suit-ready” with a combination of squats, lunges, plyometric movesand buttocks lifts that will tone your hips and thighs.A single light hand weight recommended (1-3 lbs for the beginner and 3-5 lbs for the intermediate)Workout 10BackFirm your entire abdomen area, lower back and extensor muscles, with a variety of Pilates basedexercises that include concentrated leg lifts, shoulder bridges and half roll-upsTwo sets of light hand weights recommended (1-5 lbs for the beginner and 3-10 lbs for the intermediate)Workout 11ShouldersShape and strengthen your shoulders including your posterior, anterior and middle deltoids,through a series of exercises that include rotator calf extensions, lateral raises, shoulderpresses and one arm concentrated flies.Two sets of light hand weights recommended (1-5 lbs for the beginner and 3-10 lbs for the intermediate)Workout 12ChestChallenge your Pectoral/Chest muscles with time-tested and proven favorites like standing chestflies, supine dumbbell presses and varied-position push ups.Two sets of light hand weights recommended (1-5 lbs for the beginner and 3-10 lbs for the intermediate)Workout 13ArmsThis targeted workout will sculpt and strengthen the front of the arm; the biceps and the back ofthe arm; the triceps. This routine integrates between eccentric and concentric moves that are donewith light dumbbells for added resistance.A single light hand weight recommended (1-5 lbs for the beginner and 3-10 lbs for the intermediate)WARM UP AND COOL DOWNGeneral Warm UpStart your workout the right way by warming up your entire body. Easy-to-follow moves like sidebends, light twists and stretches will warm up your muscles and prepare them for the exercises ahead.General Cool DownEase out of your workout with light stretches breathing exercises and yoga-inspired moves and thatwill help relax your entire body and soothe your mind.The warm up and cool down workouts can be added to the beginning and end of any one of the workouts described in the charts.

Gilad's 8 Week Progressive Workout ChartBeginnerMondayWO 1 Cardio BWO 8 Buns/thighsTuesdayWO 10 - BackWO 11 Core f.WednesdayWO 1 Cardio BWO11 ShouldersThursdayWO 7 Core CWO 12 ChestFridayWO 4 Dynamic MWO 13 ArmsSaturdayWO 1 Cardio BWO 9 Hips/thighsSundayRestWO 1 Cardio BWO 8 Buns/thighsWO 10 - BackWO 11 Core f.WO 1 Cardio BWO 11 ShouldersWO 7 Core CWO 12 ChestWO 4 Dynamic MWO 13 ArmsWO 1 Cardio BWO 9 Hips/thighsRestWO 1 Cardio BWO 8 buns/thighsWO 4 Dynamic MWO 10 BackWO 6 core FWO 4 Dynamic MWO 10 BackWO 6 core FWO 4 Dynamic MWO 10 BackWO 7 Core CWO 4 Dynamic MWO 10 BackWO 7 Core CWO 4 Dynamic MWO 10 BackWO 8 Buns/thighsWO 4 Dynamic MWO 10 BackWO 8 Buns/thighsWO 2 Cardio CWO 11 ShouldersWO 7 Core CWO 12 ChestWO 3 Strength/Bal.WO 7 Core CWO 12 ChestWO 3 Strength/Bal.WO 6 Core FWO 12 ChestWO 3 StrengthWO 6 Core FWO 12 ChestWO 3 StrengthWO 3 Strength BWO 12 ChestWO 6 Core FWO 3 Strength BWO 12 ChestWO 6 Core FWO 4 Dynamic MWO 13 ArmsWO 1 Cardio BWO 9 Hips/thighsWO 6 Core FWO 1 Cardio BWO 9 Hips/thighsWO 6 Core FWO 1 Cardio BWO 9 Hips/thighsWK 7 Core CWO 1 Cardio BWO 9 Hips/thighsWO 7 Core CWO 2 Cardio CWO 9 Hips/thighsWO 7 Core CWO 2 Cardio CWO 9 Hips/thighsWO 7 Core CRestWeek 1Week 2Week 3WO 1 Cardio BWO 8 buns/thighsWeek 4Week 5Week 6Week 7Week 8WO 1 Cardio BWO 8 Buns/thighsWk 5 CompoundWO 1 Cardio BWO 8 Buns/thighsWO 5 CompoundWO 2 Cardio CWO 6 Core FWO 5 compoundWO 2 Cardio CWO 6 Core FWO 5 compoundWO WorkoutWO 2 Cardio CWO 11 ShouldersWO 2 Cardio CWO 11 ShouldersWO 2 Cardio CWO 11 ShouldersWO 1 Cardio BWO 11 ShouldersWO 7 Core CWO 1 Cardio BWO 11 ShouldersWO 7 Core CWO 4 Dynamic MWO 13 ArmsWO 4 Dynamic MWO 13 ArmsWO 4 Dynamic MWO 13 ArmsWO 4 Dynamic MWO 13 ArmsWO 5 Compound MWO 4 Dynamic MWO 13 ArmsWO 5 Compound MRestRestRestRestRest

Gilad's 8 Week Progressive Workout ChartMondayWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8WO 1 Cardio BWO 3 StrengthWO 8 Buns & ThighsWO 1 Cardio BWO 3 StrengthWO 8 Buns & ThighsWO 2 Cardio BWO 3 StrengthWO 8 Buns & ThighsWO 2 Cardio CWO 3 StrengthWO 8 Buns & ThighsWO 2 Cardio CWO 5 CompoundWO Buns & ThighsWO 2 Cardio CWO 5 CompoundWO Buns & ThighsWO 1 Cardio BWO 5 CompoundWO 8 Buns & ThighsWO 1 Cardio CWO 5 CompoundWO 8 Buns & ThighsWO WorkoutTuesdayWO 10 BackWO 4 Dynamic MWO 6 CoreWO 10 BackWO 4 Dynamic MWO 6 CoreWO 4 Dynamic MWO 10 BackWO 7 CoreWO 4 Dynamic MWO 10 BackWO 7 CoreWO 4 Dynamic MWO 10 BackWO 7 CoreWO 4 Dynamic MWO 10 BackWO 7 CoreWO2 Cardio CWO 10 BackWO 7 CoreWO2 Cardio CWO 10 BackWO 7 CoreIntermediateWednesdayThursdayFridaySaturdayWO 2 Cardio CWO 11ShouldersWO 7 CoreWO 12 ChestWO 2 Cardio CWO 9 Hips & ThighsWO 2 Cardio CWO 11ShouldersWO 7 CoreWO 12 ChestWO 1 Cardio BWO 11 ShouldersWO 6 CoreWO 12 ChestWO 1 Cardio BWO 11 ShouldersWO 6 CoreWO 12 ChestWO 1 Cardio BWO 11 ShouldersWO 3 StrengthWO 1 Cardio BWO 11 ShouldersWO 3 StrengthWO 4 Dynamic MWO 11 ShouldersWO 3 Strength BackWO 4 Dynamic MWO 11 ShouldersWO 3 Strength BackWO 6 CoreWO 12 ChestWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 4 Dynamic MWO 5 CompoundWO 13 ArmsWO 6 CoreWO 12 ChestWO 1 Cardio BWO 6 Core FWO 12 ChestWO 1 Cardio BWO 6 Core FWO 12 ChestWO 2 Cardio CWO 9 Hips & ThighsWO 2 Cardio CWO 9 Hips & ThighsWO 2 Cardio CWO 9 Hips & ThighsWO 2 Cardio CWO 9 Hips & ThighsWO 7 CoreWO 2 Cardio CWO 9 Hips & ThighsWO 7 CoreWO 2 Cardio CWO 9 Hips & ThighsWO 7 Core CWO 2 Cardio CWO 9 Hips & ThighsWO 7 Core CSunday

CARDIO OPTIONS: There are other aerobic activities you might consider adding into your program in addition to theCardio 1 and Cardio 2 workouts described in the charts.You don't have to do anything elaborate to spice up your aerobic program: Walking, swimming, cycling even rope jumping will do. Theseactivities can be incorporated as either a replacement to one of your cardio workouts days as they appear in the chart, or as an additionalcardio activity on days when no cardio is described. Feel free to mix up your Cardio workouts. Maybe you'll want to walk on some days orcycle on others. I believe that mixing up your Cardio routines will keep you motivated. Keep in mind that when you are starting out, the mostimportant thing is to get moving and keep moving! Begin with our easy Warm Up then progress to your activity and finish with our CoolDown routine. The following is a list of suggested aerobic activities:SpecialOfferJust ForOptions for aerobic activities:Treadmill for 20-30 minutesStationary bike for 20 -30 minutesBrisk walking for 20 - 30 minutesSwimming Laps for 20 - 30 minutesYOU!Rope Jumping for 10-15 minutesAre you strugglingwith losing weightand staying fit?The key to a successful and permanent weightloss isEat RightExercise RightGilad created afitness programwith you in mindEverything you need toget in shape quickly and notgain your weight back!withAn Effective and Easy to FollowComplete wightloss programSAVE 10GILAD.TVGO TO: www.Use Promo Code:EX0108

1. Aerobic exercises to help burn off excess fat (workouts 1 and 2) 2. Strength training moves that focus on two or more muscle groups per exercise (workouts 3-5) 3. Core exercises to flatten the tummy and work the entire mid section (workouts 6 and 7). 4. Toning exercises that focus on specific body parts (workouts 8-13) CARDIO

Related Documents:

(prorated 13/week) week 1 & 2 156 week 3 130 week 4 117 week 5 104 week 6 91 week 7 78 week 8 65 week 9 52 week 10 39 week 11 26 week 12 13 17-WEEK SERIES* JOIN IN MEMBER PAYS (prorated 10.94/week) week 1 & 2 186.00 week 3 164.10 week 4 153.16 week 5 142.22 week 6 131.28 week 7 120.34

Week 3: Spotlight 21 Week 4 : Worksheet 22 Week 4: Spotlight 23 Week 5 : Worksheet 24 Week 5: Spotlight 25 Week 6 : Worksheet 26 Week 6: Spotlight 27 Week 7 : Worksheet 28 Week 7: Spotlight 29 Week 8 : Worksheet 30 Week 8: Spotlight 31 Week 9 : Worksheet 32 Week 9: Spotlight 33 Week 10 : Worksheet 34 Week 10: Spotlight 35 Week 11 : Worksheet 36 .

28 Solving and Graphing Inequalities 29 Function and Arrow Notation 8th Week 9th Week DECEMBER REVIEW TEST WEEK 7,8 and 9 10th Week OCTOBER 2nd Week 3rd Week REVIEW TEST WEEK 1,2 and 3 4th Week 5th Week NOVEMBER 6th Week REVIEW TEST WEEK 4,5 and 6 7th Week IMP 10TH GRADE MATH SCOPE AND SEQUENCE 1st Week

Year 4 negative numbers. digit numbers by one digit, integer Year Group Y4 Term Autumn Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Number – place value Count in multiples of 6, 7, 9. 25 and 1000. digits using the formal writt

WRM –Year 6 –Scheme of Learning 2.0s Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 tumn Number: Place Value N

MMWR Week. Week 10: 3/29-4/4 3/1-3/7 Week 11: 3/8-3/14 Week 12: 3/15-3/21 Week 13: 3/22-3/28 Week 14: Week 15: 4/5-4/11 Week 16: 4/12-4/18 Week 17: 4/19-4/25 Week 18: 4/26-5/2 Week 19: 5/

Year 11 HSC Assessment Policy 2019 An information guide for parents and students. 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 . Anc History English Studies Physics Std English Adv English Drama CAFS Std Maths Adv Maths Ext Maths Visual Arts PDHPE Dance

2021 Grade 8 Life Orientation Annual Teaching Plan Term 3 52 days Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Resources (other than textbook) to enhance learning Resources on World of W