Brian's Fitness Program - MumsVillage

Quote of the day

We never know the love of a parent until we become parents ourselves. Henry Ward Beecher
Lifestyle

Brian’s Fitness Program

Basic athletic pro-grammes will include;

Monday

Morning

Wide Press ups -4 sets of 10
Close press ups – 4 sets of 10
Incline press ups -3 sets of 10
Cardio

Crunches-100
Leg raises-50
Evening

Warm up
Upper body exercise e.g shoulder exercises, chest exercises
Shoulder/back

Military press barbell-4 sets (1*10,1*7,1*7,,power set (1*5)*2
Military press forward press (1*10,(1*7)*2 power set (1*5)*2
Arm circles 4 Sets of 10
Lateral raises 4 sets of 10
Sh-rags (10*4)
Stretches

Tuesday

One leg frontal hops-4 sets (10*4)
Side hops-4 sets (10*4)
Squat thrusts-5 sets (10*5)
Frog jumps-3 sets of 10 meters keep legs at 90 and do not go deep
Duck walks-3 sets of 10 meters
Chest exercises

Warm up
Bench press 4 sets (10*1)(7*2) a power set of(5*2)
Inclined bench press 4 sets
Decline bench press 4 sets
Flies 4 sets
Trice p curls 4 sets
Stretches

Wednesday

Rest and recovery
Thursday

Warm up
Stretch
1 km run
Stretch
Cardio
Crunches
2 minute plunk 3 sets
Lateral leg raises 3 sets of 20
Friday

Warm up
Squats 8 sets
Walking Lunches of 10 meters(4 sets)
Leg press (4 sets of 10)
Leg extension (4 sets of 10)
Stiff legged deadlift

Saturday

Morning

Back exercises

One arm row 4 sets (4*10)
T bar rows 4 sets (4*10)
lateral pulldowns 4 sets (4*10)
Chin ups     4 sets (4*10)
lateral extensions 4 sets (4*10)
Evening

Cardio
Fun and games activities like swimming
Sunday

Rest Day.

Lifestyle