EbookCore

Workout

Exercise Guide

Core

Including Cardio, Exercises,

& how to plan your workouts!

Within this training guide you will be able to choose the exercises that you enjoy for each of your muscle groups.

You will also be able to change your workouts every 6-8 weeks, just by looking back and selecting different exercises from your previous workout choices!

It is beneficial to change your workouts every 6-8 weeks, this is made easy- just by going back and re selecting different exercises, this way you are keeping your body guessing and able to progress further!

Along with this weight-training guide I have also included some information in regards to my personal cardio routine to help your aerobic fitness, help assist in weight loss and make your feel great on the inside!

Combined with my clean eating diet guidelines, cardio and along with these weight training manuals will make for some seriously amazing body transformations!  

Once again, consistency is key. You may not see results straight away- but you WILL see results with consistency!

These programs have been put together by myself, along with my personal team of qualified personal trainers and ALL exercises in these guidelines are from my own PERSONAL training programs.

Before beginning this or any other exercise regimen, consult your physician to be sure it is appropriate for you. If you have any injuries, medical/health or problem areas please take this into consideration with your own trainer or healthcare professional, as the exercises from my workouts may not be appropriate for you, and you may need to simply replace certain exercise(s) with an alternative that can suit your needs. This site offers health, fitness, and nutritional information and is designed for

educational purposes only.

You should not rely on this information as a substitute for, nor does it replace,

W

arming Up

Warming up is essential for any training program. Warming up helps reduce the risk of injury along with wear and tear on your joints, but it also increases your performance and the intensity of your session. I am a huge believer in warming up- not only to increase your heart rate but also to prevent injuries, increase flexibility and movement range and increase your lifting ability.

Start with a cardio based warm-up: Complete 3-7 minutes of a low intensity exercise at 50% of your maximum heart rate, or around half of your maximum potential. Try jogging, riding the bike, skipping, rowing, cross trainer etc. This will increase your heart rate and warm up your body’s core temperature.

For each muscle group you need to warm up the joints that you will be using for the session. This should be non-weight (or LOW weight- i.e. 1kg) loaded movement for each of the joints that you will use for your training session. For example, warm up the knees with squats, knee circles and knee figure eights. 10 reps each is a good guide to follow. When training shoulders, I always ensure I warm up with a variety of different LOW weight movements to minimize the risk of injury! Finally, before jumping right into a super set lifting at

your maximum weight, start by performing

low weight (50% of your max) and half the reps, for the first few exercises in your program before beginning the exercise as your maximum weight.

Breathing:

Ensure that you remember to breathe throughout every rep, every exercise. Breathing is one aspect that a lot of people tend to forget when they begin weight training, however is one of the most important factors when lifting! Exhale whilst pushing; inhale whilst pulling is a simple guide to remember.

Core

Description

Hold the barbell with both hands and kneel on the floor (beginners position), if you need to use a mat place it under your knees. For a more advanced lifter, start in a standing position with your feet hip width apart, slowly rolling forward until your toes are on the floor and maintain a straight back/body throughout the movement. Place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This exercise is a highly controlled movement that requires your mind and body connection. Slowly roll the barbell straight out forward, stretching your body into a straight position. After a pause at the stretched position, start pulling yourself back to the starting position.

Tips

Go down as far as you can without touching the floor with your body. Go slowly and keep your abs tight at all times.

Variations

If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the oblique’s.

Ab Roller

Equipment Needed

Difficulty Level

Muscles Worked

Description

Lie on a mat or grass facing downwards; lift your upper body to rest it on your forearms, lifting your entire body until only your forearms and toes are left on the ground.

Ensure your back is at a 90-degree angle, completely flat and that your bottom is not in the air.

Tips

It often feels as though you bottom isn’t far enough in the air, however if you can do this exercise near a mirror you will see that your back is flat.

Plank

Equipment Needed

None required

Description

Laying on your back, secure a fitball between your feet, with your arms extended straight out above your head, consecutively move your hands and feet towards each other and grab the fitball from in between your feet into your hands. In a controlled movement slowly lower back downwards with the fitball now secured in your hands. Again, consecutively moving your hands and feet together pass the fitball back into your feet and lower to the starting position. This is one rep. Don’t touch your feet, the fitball or your hands on the ground throughout the movement. Maintain your lower back firmly against the ground throughout the exercise.

Tips

Maintain a slow and controlled movement throughout the exercise and ensure you contract the abdominals throughout.

F

itball Feet

to hands

Equipment Needed

Fitball

Difficulty Level

Muscles Worked

Description

Lying on your back with your knees at a 90 degree angle, place the fingertips of your hands on your forehead lifting your chest up towards you’re the ceiling, crunching your abdominals. A lot of people place their hands behind their heads and place an unnecessary amount of strain onto their necks whilst doing so. This way it is ensuring that you’re lifting with core strength rather than arm strength.

Tips

Once you have developed your core strength further you can add weights to this exercise.

-Ups

Sit

Equipment Needed

None required

Description

Lying on your back on either a mat or grass, bend your knees and place them slightly lower than you would when performing a sit up. With a flat palm, crunch to the side and crunch to your feet. Left, right, left right. Throughout this whole exercise, ensure your abdominals are switched on. Aim for 50 reps in total before stopping.

Tips

Don’t rush, take your time and feel the contraction for every repetition.

Heel Touches

A

lternate

Equipment Needed

Difficulty Level

Muscles Worked

Description

Using a mat or laying with your back on the grass, Lift your legs to be parallel with the floor, lift your back off of the mat and find a spot that you are able to maintain your stability.

Using a medicine ball, kettle bell or weight plate tap or slightly touch it down on one side of the ground, twist to the other side and repeat, hold your stomach tight throughout.

Tips

Ensure you are balanced before adding weight, go down as low as possible whilst maintaining stability.

Variations

Can also use a medicine ball, dumbbell, or any weight. For a beginner you can also just tap your fingertips on the floor.

Also known as a plate twist.

Side Crunches

Weighted

Equipment Needed

Kettle ball, Medicine Ball, or Body Wieght Only

Description

Lie flat on your back (either on a bench, or on the floor). Place your hands under your head or glutes, keeping your legs straight and raised at around a 90-degree angle upwards, pulse your legs upwards towards to ceiling, ensuring you are contracting your abdominals with every pulse. Ensure you keep your upper shoulders firmly on the mat.

Tips

You can add a dumbbell in between your feet for a more advanced exercise.

-Bottoms Up

Leg Raise

Equipment Needed

Optional: Flat Bench

Difficulty Level

Muscles Worked

Description

Using a mat, or on the grass lie on your back. Lift your knees to a 90-degree angle to begin with; using one knee and the opposite elbow at a time crunch them together. As your lower back down, bring the other knee with the other elbow and crunch to the other side. Ensure you are not rushing this exercise.

Tips

Your cannot add weight to this exercise, so ensure you concentrate on feeling the full contraction and maintaining a slow speed. Muscles Worked Abdominals Equipment None required!

Crunches

Bicycle

Equipment Needed

Difficulty Level

Description

Lie on the incline bench with your back down; secure your legs in place, with your feet. I prefer to place my arms in an upright position as it stops me from pulling on my head/neck. You can also place them on your thighs and slide them up your legs as you contract upwards.

Switch on your abdominal muscles and contract them as you lift your body upwards. Slowly lower back down ensures your focus on the negative repetition before repeating.

Tips

Don’t lock your fingers behind your head; rest them on your forehead.

Ensure a slow and focused movement, not a fast rushed exercise using momentum.

Variations

Weighted Decline Crunch- Advanced- ads weight can either be a medicine ball, kettle bell or dumbbell.

Decline Crunch

Equipment Needed

Decline Bench Weights (if required)

Difficulty Level

Muscles Worked

Description

Lay on the ball with your chest facing upwards, keeping your hips stationary and your knees about shoulder width apart. Contract your abdominals upwards as you crunch. As you’re slowly lower back down ensure you roll your spine along the ball to ensure the full stretch backwards before contracting back upward for your next repetition again.

Tips

Ensure you are stable on the fit ball before constructing the exercise. It is necessary to maintain a slow and steady movement throughout the exercise to ensure not only your safety, but also the full contraction on the exercise.

Variations

Ball Crunch

Exercise

Equipment Needed

Difficulty Level

Description

Begin in a plank or pushup position, with your elbows on the ground on your forearms with a 90-degree bend. Arch your back slightly and begin to raise your glutes upwards towards the ceiling, squeezing your abs- closing the distance in between your ribcage and your hips. You will be in a high bridge position before releasing slowly back to the initially plank

position before repeating.

Butt

Ups

Equipment Needed

Difficulty Level

Muscles Worked

Description

Stand upright holding a weight plate in your hand with your palms facing the torso along your side, as you use your other hand to hold your waist. Your feet should be placed at shoulder width. While keeping your back straight and your head up, bend only at the waist to one side as far as possible. Then hold for a second and come back up to the starting position.

Tips

A flat weight will allow for it to slide along side your body easily, rather than a dumbbell or a kettle bell.

Variations

You can also do this exercise while sitting on a

Equipment Needed

Weighted Plate or Dumbbell

Description

Lie with your back flat on the floor (or exercise mat, grass etc) with your arms extended

straight over your head and your legs extended straight too. Bend at the hips at the waist whilst raising your legs and arms together to meet in a jackknife position. The upper torso should be off the floor. Lower your arms and legs back to the starting position before repeating.

Tips

For extra resistance, add a medicine ball into this exercise.

Variations

Also known as a jackknife sit-up.

V

-Up

Equipment Needed

Difficulty Level

Muscles Worked

Description

Using an exercise ball, place your shins on the ball with your hands firmly in front on you on the floor. Stabilize yourself before beginning any movement. Extend your legs outwards behind your straight whilst maintaining a straight, flat back. Your upper body needs to remain completely stationary. Pull your knees inwards towards your chest, allowing the ball to roll forward under your ankles, squeezing your abs throughout the movement. Slowly begin the straighten your legs back outwards as you roll the ball back to the starting position before repeating again.

Tips

Ensure you do this exercise slowly to allow for better stability.

Pull

-Ins

Ab

Equipment Needed

Difficulty Level

Description

Using a fit ball, place your forearms together on the ball with your back and legs straight outwards on your toes. Maintain this position for 30 seconds- 1 minute and slowly work your time for longer periods.

Tips

Ensure your stay completely stable throughout the exercise; focus on a point to maintain core stability.

Variations

Plank

Fitball

Equipment Needed

Difficulty Level

Muscles Worked

Description

Using the cable machine and either a rope attachment or a handle attachment, stand with your side to the machine. Grasp the top of the attachment with the arm NOT facing the machine in a bent 90-degree angle; this will be your leading arm. Secure your other arm at the bottom of the attachment; this is just as an extra measure- not for strength. Your elbow will be pulling the cable towards your oblique (hip). Focus on your negative rep and slowly bring the weight back upwards before repeating.

Tips

Be careful not to graze your neck.

Imagine your elbow is powering the weight towards your oblique.

Variations

Equipment Needed

Cable Machine, Rope Attachment or Handle Attachment

Description

Using the cable machine and a handle

attachment set the pulley at the lowest setting. Grasp the handle with overhand grip and take a step side wards standing with your feet shoulder width apart. Using the weight, crunch to the side, as you crunch downwards, slide your hand down your body until you reach your knee. Slowly release back upward before repeating.

Tips

Sliding your hand down your body will ensure you are reaching low enough down and aiming for a point to reach.

Cable Oblique Crunches 2

Equipment Needed

Cable Machine

Difficulty Level

Muscles Worked

Description

Using a cable machine, move the cable to a middle pulley position. Your body will be facing the side of the cable, grasping the rope or the handle with one hand and take a step away from the machine. Position your feet shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended, with one motion, pull the handle down and across your body, rotating your torso. Keeping your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion. Maintain your stability and straight arms whilst returning to the starting position in a slow and controlled manner. Once you have completed the reps on one side, do the same on the opposite side.

Tips

Cable Machine

Handle Attachment or Rope Attachment

Description

Using a chin up bar, extend both your arms out as your body is maintaining a stationary hanging position. Your legs should be straight down, with your pelvis rolled slightly backwards. Raising your legs upwards, there are 2 options, Straight leg- a straighter leg will be harder to perform. Knees bent- with a 90-degree angle and your knees raising towards the ceiling this is the method that most find easiest. Contract your abdominals and slowly lower downwards.

Tips

Ensure you do not swing or gain momentum. To make this a more advanced exercise, add a dumbbell in between your feet as you lift upwards.

Variations

If you find it easier you can use a vertical bench, it will support your back to ensure it maintains the stability and will secure your elbows in place. Weighted Leg Raises, Side Hanging Leg Raises- focuses on your obliques; crunch your knees upwards to either side, maintaining a stable core throughout the movement.

Hanging Leg Raises

Equipment Needed

Chin up bar or vertical bench Weights for a more advanced

Difficulty Level

Muscles Worked

Description

Lying on your back on an exercise mat with your arms to your sides with the palms facing down and your legs touching each other. Slowly elevate your legs up in the air until they are almost at a 90-degree angle.. Your feet should be parallel to the floor. Your arms will be fully extended at a 45-degree angle from the floor. Ensuring you keep your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Slowly begin to lower your torso and arms back down to the starting position before repeating.

Tips

Ensure you push your lower back into the ground or mat whilst touching your feet.

Variations

Weighted- For a more advanced exercise, add a medicine ball into the exercise.

Description

Using a cable machine and a rope attachment to a high pulley cable, position a mat on the floor in front of it. Grasping the rope with both hands and kneeling with your back towards the machine, pulling away from it, step about 1 step away from the machine, position the rope behind your head with your hands by your ears. Keeping your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees. Contract, hold and pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position. Now, when releasing back upwards, ensure not only a slow controlled movement, but ensure it is a full stretch back upwards before repeating.

Tips

Ensure a lighter weight is selected if you have never attempted this exercise before to ensure no injuries are caused.

Variations

You can also position yourself so that you are facing the machine, kneeling down. Execute the movements above in the same order.

Kneeling Cable Crunch

Equipment Needed

Cable Machine, Rope Attachment

Difficulty Level

Muscles Worked

Description

Secure your feet in place, place your lower hand facing the ground off the bench. Slowly lower your body downtards toward the ground, feeling the contraction in your obliques before coming right back upwards and feeling the stretch throughout the movement.

Tips

To make this exercise more advanced, add a weight plate, kettle bell, medicine ball or any weight in your lowering hand.

Equipment Needed

Decline Bench Weights (if needed)

Planning your workout

Now It’s time to plan

your own work out

designed around

achieving your goals.

Your Workout

whether you are going to train certain muscle groups on different days. This is known as a ‘training split program’

Training splits are beneficial due to a number of reasons: Better recovery process for individual body parts

Workouts can be shorter in duration

You can focus on weaker or lagging body parts

Deciding whether to plan a full body workout or a split routine can be determined by a few factors:

How many days a week you will get to workout- time! Certain body parts you want to target

Personal goals

How long you have been training- experience!

For example, if you were going to the gym 5 days a week and you started off every workout with squats, your legs/glutes/hamstrings would feel very fatigued! Be realistic when planning your workouts, If you workout 3 days per week but you have 5 body parts you would like toned, combine 2 body parts in the one session and ensure they are split out across the week! Along with your training days, ensure you have adequate rest days for your body to recover. Remember sleep, rest and recovery are as important as working out and clean eating! I personally find it necessary to do a training split so I can focus on lagging body parts and to allow a full rest on other body parts.

Training Split

Your Weekly

Using the table, plan your weekly ‘training split program’. Down the side of the page I have given an example.

MON TUE WED THU FRI SA T SUN Legs Abs Car dio Arms Abs Back Rest

Using the table to write your personalized training program, the higher the reps are the lighter the weight generally is.

Start with the beginner variation of the exercises and work your way up to the more advanced, weight exercises.

Use the following steps to design your own custom weight-training program, according to your own goals:

• Choose 4-6 exercises

• Read through the information on reps, sets and rest times.

• Using the table, fill in the desired exercises, reps, sets and rest

times according to your personal goals.

• Enjoy your new custom weight-training programs specially

designed to suit your individual goals!

sets

excersise

The key Steps

When planning your workouts there are a few key steps to follow:

REPS: (repetitions)

This is the amount of times you will do that exercise before you stop for a rest, the total amount of reps will make up 1 ‘set’.

When planning the number of reps you wish to perform, work on a using this as a simplified guide:

1-6 This rep range targets strength training- (1 being the absolute maximum weight that a person can lift whilst maintaining correct form)

6-8 Is the range for a combination of optimal strength gains, along with

hypertrophy (meaning increase in muscle size due to the increased size of muscle fibers)

8-15 Reps is the best rep range for hypertrophy (muscle gains) which in turn leads to increased overall strength

15-20+ Reps are targeting endurance based strength gains.

So the lower the repetitions the more it is targeting your strength, mid range repititions are a combination of strength and muscle gains and the higher reps are for endurance based training.

Choosing the right reps ranges and exercises according to your goals: Strength Training

Higher Weight, lower reps. Compound exercises develop strength faster than isolation exercises as they naturally use heavier loads and require more energy systems.

Hypertrophy (Muscle Gains)

For maximum results a variety of different weights and different rep ranges should be included to stress all elements of the muscle cell and all types of the muscle fibres. However stick to mixing up the mid-range repitition range of 6-15. By constantly changing and using a variety of exercises your muscle fibres are forced to constantly adapt and grow. Both compounding and isolation movements can be used to increase muscle mass. Compounding exercises use a large muscle mass which leads to more fibres being forced to adapt. Whereas isolation exercises allow for a more focused, targeted muscle fibre breakdown. Weight Management

The benefits of weight training to assist in fat loss occur in the period after your workout when your body has had a metabolic response to the weight training session. When weight training is combined along side my clean eating guidelines the optimal fat loss results can be achieved.

The main goal in fat loss is achieving an increase in the total caloric expenditure during your workout. More reps burn more calories due to the total amount of work being performed. Larger muscle groups are most effective in burning more calories as they utilize larger amounts of muscle mass.

plan how many ‘sets’ you will perform. Some people may need to perform a number of sets in order to achieve the results they are working towards, whereas others may only do 2 or 3 sets. As a rule of thumb, if you are doing a lower number of reps per set you will need to increase the amount of sets you perform. In return, if you are doing a large number of reps per set, you will do fewer sets. If you are a beginner, start with a low number of sets and work your way up to more. Injury may occur if you are fatigued, so

Rest

Ever see someone sitting on a machine, having a drink, looking around?

Did you know that the resting time in between your set is actually an important factor when writing your personalized plan? Rest intervals are very important and are often over looked. A rest in between your set will allow your energy system to maintain more of a complete recovery of energy systems and the nervous system to ensure you perform at your peak for your next set.

Longer rest periods in between your sets (greater than 3 minutes) will allow for an

increased testosterone release, which is desirable for those whose goals is strength training.

Shorter rest periods of less than 1 minute lead to an increased release of human growth hormone and increase in waste production. Short intervals are therefore

The body is given time to cool down and the muscles are elongated after shortening during the workout. Stretching is essential for muscle health and the prevention of injury.

Cardio

The 2 cardio choices that I include in my personal training programs are:

• High Intensity Interval Training

• Fasted Morning Cardio

Description

This is performed before you consume any food or drink.

Using a treadmill set the incline between 8%- 14% (depending on personal fitness levels)

Set the speed at a moderate walk (around 60-70% of your maximum) Time 30-45 minutes

Tips

If you get into a habit of doing this every morning, it becomes and amazing routine that is a great way to start your day.

2- HIT (High Intensity Interval Training)

I recommend this for those who do their cardio after weight training. Using a treadmill, place your feet on the sides of the belt, set the speed at a fast sprint/running speed. Between 11km/ph- 18km/ph.

Sprint for 20 seconds as fast as you can, then place your feet back on the sides of the best. Rest for 10 seconds.

This combo is great, as you will essentially be hopping on at every 30-second interval, which is easy to remember.

It’s a short burst of running, so is great for the beginner right through to the advanced fitness levels (at a faster speed)

Fitball Feet to hands Sit-Ups

Alternate Heel Touches Weighted Side Crunches Leg Raise/Bottoms Up Bicycle Crunches Decline Crunch Exercise Ball Crunch Butt Ups

Weighted Oblique Crunches V-Up

Ab Pull-ins Fitball Plank

Cable Oblique Crunches Cable Ab Twists

Hanging Leg Raises Kneeling Cable Crunch Decline Oblique Crunches 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23

Common Terms

Common terms that may be used throughout these workout guidelines:

· Anterior refers to the front · Posterior refers to the back

· Medial is towards the midline of the body · Lateral is away from the midline of the body

· Barbell (BB): Long bar with weights attached to the end

· EZ Bar: Similar to a barbell with bends in the bar to help support wrists

· Dumbbell (DB): Short, hand held bar with weights Attached

· Kettlebell: A metal weight with a rounded handle on the top- different weights.

· Medicine ball: A soft rubber exterior usually with handles and different weights.

· Fit ball: An air filled round ball

· Eccentric Action/ Negative Rep: Muscle lengthens under tension, this is also known as the negative portion of an exercise.

· Isolation Exercise: Exercise that involves the movement of a single joint, this is designed to “isolate” a specific muscle or muscle group.

· Repetition (Rep): One complete execution of a weight training exercise through its full range of movement. · Hypertrophy: Increase in muscle size due to an increase

in the size of the muscle fibres.

· Set: A pre-determined number of reps performed consecutively

· Split Program: A method of resistance training, where specific

body parts are trained in different sessions.

· Strength Endurance: The ability to perform repeated muscular contractions.