THE WORKOUT PLAN IS AT THE END BUT READ THIS FIRST !
You might be lost with all the information you hear and read involving training at the gym. However, here, I will regroup all the information you need to know to see the results in no time.
- Firstly it is important to note that the optimal time to train is between 40 and 60 minutes and 3-5 times a week. Usually when you are a beginner.
- Furthermore, in order to build a leaner, more muscular or toned physique, there’s one thing that you need to do above all else – tear muscle fibers by creating tension on the muscle. Tension-style training means keeping the muscle you are working under optimal tension throughout the duration of the movement, i.e. two seconds on the way down, 1 second hold at the bottom or top and two seconds on the way up (2:1:2). k. This is where the 2:1:2 system really shines as you are moving with a perfect form, creating optimal tension on the muscle you are trying to work from A to B.
- IMPORTANT: Note that this only works if you have the right meal alongside. Before training, the last meal eaten should be something like chicken or fish, mixed vegetables and 150g of sweet potato rather than white chicken and white pasta
- Try to vary from time to time the different workouts !
Depending on what goal you wish to achieve I have created different types of workouts and different workout plans to choose from:
- High-Burn: slim down and tone up
→ 4-5 high burn workout per week
→ 3 high burn workout per week + 1 strength workout per week
- Strength: Build muscle and tone up
→ 4-5 strength workout per week
→ 4 strength workout per work + 1 ab work every other day
→ 3 strength workout per week + 1 ab work + 1 high-burn
- Abs: Build abs and strengthen midsection / get rid of belly fat
→ 3-4 abs workout per week
→ 2 abs workout per week + high burn workouts per week
→ 2-3 abs workout per week + Running 3-4 times per week
IMPORTANT:
There is 3 levels of difficulty level 1 being the most easy and level III the most difficult indicated the number of sets for this workout
The only rest is between sets NOT between reps
HIGH BURN 1:
Level I : 5 sets Level II : 10 sets Level III: 15 sets
1 minute rest between sets
- 20 secs jumping jacks
- 10 secs side leg raises
- 20 secs high knees
- 10 secs climbers
HIGH BURN 2:
Level I : 5 sets Level II : 10 sets Level III: 15 sets
1 minute rest between sets
- 20 secs climbers
- 10 secs high knees
- 10 secs climbers
- 20 secs high knees
HIGH BURN 3:
Level I : 5 sets Level II : 10 sets Level III: 15 sets
1 minute rest between sets
- 20 half jacks
- 10 squats
- 10 plank jump-ins
- 20 climbers
- 10 lunges
- 10 flutter kicks
STRENGTH 1:
Level I : 3 sets Level II : 5 sets Level III: 7 sets
2 minutes rest between sets
- 20 squats
- 2O flow steps
- 10 push ups
- 20 shoulder taps
- 20 climbers
- 20 flutter kicks
- 10 cross-punch sits up
- 20 planks with rotations
STRENGTH 2:
Level I : 3 sets Level II : 5 sets Level III: 7 sets
2 minutes rest between sets
- 40 jumping jacks
- 20 jumping lunges
- 20 squats
- 20 shoulder taps
- 40 climbers
- 10 push-ups
- 10 up & down planks
STRENGTH 3:
Level I : 3 sets Level II : 5 sets Level III: 7 sets
2 minutes rest between sets
- 4 push-ups
- 4 wide grip push-ups
- 2 reserve hands push-ups
- 4 push-ups
- 4 shoulder taps
- 2 diamond push-ups
- 4 push-ups
- 4 raised leg
- 2 stacked feet
ABS 1:
Level I : 3 sets Level II : 5sets Level III: 7 sets
2 minutes rest between sets
Repeat each reps 20 (level I), 30 (level II), 40 (level 40), 90 (level +)
- Crunches
- Leg raises
- Sitting twists
- Heel taps
- Air bike crunches
- Hundreds
ABS 2:
Level I : 3 sets Level II : 5sets Level III: 7 sets
2 minutes rest between sets
- 20 climbers
- 10 plank arm raises
- 5 push-ups
- 10 reserve crunches
- 10 modified V-sits
- 10 long arm crunches
- 10 up and down planks
ABS 3:
Level I : 3 sets Level II : 5sets Level III: 7 sets
2 minutes rest between sets
- 60 secs full plank
- 30 secs elbow plank
- 60 secs raised leg plank ( 30 secs each leg)
- 60 secs side plank (30 secs each leg)
- 30 secs full plank
- 60 secs elbow plank
AT HOME EQUIPMENT FOR YOUR WORKOUT ROUTINE
EUROPEAN PERSPECTIVE
Sumo Squat
- Sumo squat: effective for transforming silhouette, sculpting thighs & firming glutes.
- Inspired by sumo wrestlers’ stance.
- Works multiple muscle groups: quadriceps, glutes, adductors, hamstrings, inner thighs.
- Improves posture, increases lifting capacity.
- Starting position: feet wider than shoulder-width apart, toes pointing outward.
- Execution: bend knees, lower body as if sitting down, thighs parallel to ground, return to starting position.
- Variations: can use barbell, dumbbell, or kettlebell.
- Technique and controlled descent are crucial.
- Mistakes to avoid: inward knee collapse, rounding back.
- Suitable for all fitness levels.
- Incorporate into routine for noticeable results.
source: 100 NO-EQUIPMENT WORKOUTS (2014 WORKOUT COLLECTION) – Neila Rey & https://www.fitness.fr/le-sumo-squat-un-exercice-complet-pour-des-cuisses-et-des-fessiers-en-beton/
