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The Chris Fitness Coaching

Since, we’ve covered the diet portion of the plan, it’s time to get to your training regimen. This 6-week fitness program offers 10 different workouts, 12 cardio exercises, and 2 physical retests to gauge your fitness level. You have to invest time 4 times a week but no more than 45 minutes/workout. Combined with the diet plan covered earlier, this is a proven way to reduce your waist size and get you in the best shape of your life. The best part is you don’t need any equipment or a gym membership. These bodyweight exercises will help you increase your functional strength and build muscle. All workouts have a 10 minute warm up and cool down sections, with a 20 minute high intensity workout. Please make sure you look at the picture references for guidance.

Every workout always takes 20 min maximum. If you have completed the workout before, you start the workout again. Goal is it every workout to complete as many rounds as possible. If you haven't completed the workout, please stop after 20 min. Anytime during the workout you can slow down or rest and drink water.

Warm-up (10 mins): 2 minute jog 10 squats 10 situps 10 pushups 10 long jumps 30 sec jumping jack 10 sprints on spot each 10 sec

Cool down (10 mins): 2 minute jog Sit on heels stretch Glutes and hamstring stretch Upward dog and cobra

Workout 1 (Fitness Test 1 and measurement on upper and lower stomach)

20 pushups 20 situps 20 squats 40 spiderman (every move

counts, left/right/cross2x) 40 lunges 20 burpees

Workout 2 (Fitness Test 2) 1500 m run or 9 min run 2 min rest 1000 m run or 6 min run 1 min rest 500 m or 3 min run

Workout 3 400 m then 2 rounds of

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5 pushups or burpees 10 situps 15 squats

Workout 4 10 dips 10 long jumps 0.50 – 1.5 meter 5x5 m pu parallel walk 30 side jumps 0.1-0.5 m

Workout 5 10 squats 30 mountain jumper 10 good mornings 10 pushups

Workout 6 running on the spot 1 min 10 Knee to elbow 10 Leg raise 20 double side crunches touch

heel 20 double Spiderman

Workout 7 (Tabata) 30 sec work 30 sec rest 4 rds.

each Pushup

Situp Burpees Squats Runs 15m back and forth

Workout 8 First round 30x, 2. Round 20x,

3. Round 10x, 4. Round back on 30x

Back extensions Squat jumps Situps

Workout 9 500 m 20 burpees or pushups 20 leg raises

Workout 10 Build up by 5 reps each round

starting with 5 reps, after workout 5 min fast run

Twists legs up or down Pushup Sit up stand up Long jumps

Workout 11 & 12 Fitness retest and

measurement

Running (recommended) or other cardio2x a week building up distance or minutesStart with 20 min (you decide on pace, keep track on distances if you can)1. Week: 20 min and 22 min2. Week 24 and 26 min


3. Week 28 and 30 min4. Week 32 and 34 min5. Week 36 and 38 min6. Week 40 and 45 min

*Please note the next several pages shows a guide to the exercises mentioned above.

Back Extensions

Burpees

Elbow-to-Knee Sprint


Good morning Jog

Jumping Jack

Leg Raises


Long Jumps

Lunges

Mountain Jumper


Pushups Pushup Walk

Side Crunch/Touch Heels

Side Jumps


Sit-ups

Situp/Standup

Spiderman


Squats/Squat Jump

Triceps Step up

Twist


Stretches


chris training (1)

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