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Note: This e book is for the general fitness interest only. The information contained herein should not be taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health problem. The information is not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.

GETTING STARTED & GOAL SETTING FALSE CLAIMS & PROGRESSION

BENEFITS OF TRAININGBUILDING MUSCLE & LOSING FAT

ANATOMY & FUNCTION OF THE LEGS COMPOUNDS & ISOLATIONS MOVEMENTS

WHICH FOOTWEAR IS BEST? WARMING UP, STRETCHING & COOLING DOWN

TECHNIQUE & TEMPO THE IMPORTANCE OF REST DAYS

CARDIO FITNESS MYTHS BUSTED

BEGINNER WORKOUTS INTERMEDIATE WORKOUTS

ADVANCED WORKOUTS 12 WEEK FITNESS PROGRAM

UPPER BODY EXERCISES LOWER BODY EXERCISES

BACK & CHEST EXERCISES LOWER BODY EXERCISES

SHOULDERS & ARMS EXERCIES EXERCISE INDEX

PAGE 3 PAGE 4 PAGE 5 PAGE 6 PAGE 7 PAGE 8 PAGE 9 PAGE 10 PAGE 11 PAGE 12 PAGE 13 PAGE 14 PAGE 15-16 PAGE 17-18 PAGE 19 PAGE 20 PAGE 21 PAGE 22 PAGE 23 PAGE 24 PAGE 25 PAGE 26 - 33

Welcome to THE FIT AFFINITY COMPLETE LOWER BODY WORKOUT GUIDE. With an exclusive focus on lower body training, this program is specifically designed to inform and support women at a beginner to intermediate level of fitness.

From calves and glutes, to hamstrings and quadriceps, we will lead you through the most effective application of the main muscle groups that encompass lower body training.

Whatever your personal goals, this detailed plan will ensure that your efforts to lose weight, tighten up, or just look great in ‘that dress’, will be a success.

So let’s get started!

It has been said that the hardest step is getting started. Now that’s done, let’s move onto the easy stuff; setting goals.

Without a goal you can suffer from headless chicken syndrome. Running around the gym with no direction, going from bicep curls to rock climbing. This will result in a lack of progression, which can be very demotivating. Setting goals are crucial for success.

Set smaller goals that will help achieve your long terms goals. Lets say you want to lose 20 pounds in 20 weeks. That’s a relatively long term goal. To get achieve this; you should set small, achievable, progressive goals.

I suggest making mini goals every 2 weeks. So for example lose 2 pounds every 2 weeks.

CHAPTER 1GETTING STARTED AND SETTING GOALS

YOU SHOULD ALSO MAKE SHORT TERM STEPS SUCH AS:-NOT MISSING ANY OF YOUR WEEKLY WORKOUTS-LIFTING EITHER HEAVIER OR PERFORMING MORE REPS EACH WORKOUT -PERFORMING ALL WEEKLY CARDIO-STAYING ON TRACK WITH YOUR NUTRITION EVERY DAY

Sadly, there are lots of false claims out there in the fitness industry. Companies and supplements promising quick fixes for phenomenal results. You only have to look at a teleshopping or go online and you are bamboozled with claims of how someone got ‘ripped abs in 4 weeks’, or how 6 minutes can have you looking how you have always dreamed. Let me tell you something, the bodies you see in these false claims were not achieved in 4 weeks or even 6 minutes for that matter! Reaching your fitness goals requires hard work, motivation and passion. I always try to stress that improving yourself physically is a long term change, not a quick fix.

There are no two ways about it, seeing results are motivating. But how should progression be monitored? The way progression is monitored depends on your fitness goals. Here are some examples:

Tracking your workouts. Make a note of weight used and reps performed. How easy was the weight? Did you feel you could do more next time? Track your workouts in a diary or even make your own spreadsheet. This is a good way to look back and see exactly how fit and strong you were at a particular previous date. It also serves as a good way to always try and better yourself in the next workout. For example, add more weight or do more reps.You can also track your feelings – tiredness; emotions; motivation; mood; sleep etc.

One of the most common ways to measure progression is the scales. Of course this is important when your goal is to reach a certain weight. However, be aware, sometimes scales aren’t necessarily the best way to track certain goals. The scales cannot tell if the 2 pounds you have put on or lost is fat or muscle. It is very important to consistently weigh yourself at the same time. I would suggest weighing yourself in the morning, naked after using the toilet. This will provide the most accurate reading.

Body Fat Testing. This can be done in a number of ways. Body fat calipers are a

method which measure skin fold thickness in selected areas of the body, usually the lower abdomen; biceps; triceps; chest and scapula. This is one of the most common and easiest ways to measure body fat, however accuracy can depend on the skill of the tester.

There are more scientific ways to measure body fat such as DEXA scans and Bioelectrical Impedance Analysis (BIA). These are far more accurate than calipers but are less accessible.

Photographs are a great way to track progress. Take them every 1-2 weeks in the same location with the same lighting. I suggest taking the photos on an empty stomach in the morning. Take front, rear and side relaxed photos.

Similar to photographs, measurements should be taken every 1-2 weeks to see how your body is changing and where you are losing or gaining fat/muscle. Aim to be as consistent as possible with how you measure yourself. Measure upper arms, waist, neck, thighs and calves. Be sure to write down your measurements so you can look back in the future.

Undoubtedly one of the best ways to measure progress is the old fashioned mirror.

progression

FALSE CLAIMS

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CHAPTER 2 THE BENEFITS OF TRAINING

STRENGTH TRAINING IS A KEY PART OF ANY FITNESS PROGRAM AND HAS A VARIETY OF BENEFITS OTHER THAN JUST MAKING YOU LOOK BETTER. HERE ARE SOME OF THE MANY BENEFITS FROM TRAINING WITH WEIGHTS:

•Helps with everyday tasks. Stronger muscles will help the most basic of activities, such as carrying heavy bags or bending down to lift things.

•Helps manage chronic health conditions such as obesity, heart disease and nagging back pains.

•Helps develop stronger bones and joints by increasing bone density and reducing the risk of diseases such as osteoporosis.

•Increases calorie burn and heart rate. This is a great post workout advantage.

•Increases the bodies BMR (base metabolic rate). This causes the body to burn more calories when not in the gym, greatly facilitating weight loss.

•Lowers blood pressure - one workout can lower blood pressure for up to 15 hours!

•Helps alertness, attention and focus. This is because strength training increases the flow of blood and oxygen to the brain.

•The feel good factor. Exercise not only boosts your physical heath but your mental health also.

•Lower body weight training affects your entire body, helping posture and structural imbalances. Your feet and calves have the task of supporting the entire upper body. Lower body imbalances can negatively affect the whole body. For example, a weaker interior portion of the calf can cause the knees to bend inward or internally rotate and alter your stance and walking pattern. Exercise can remove these weaknesses and improve alignment of the spine.

•Lower body training can also help build muscle in the entire body. Let’s take squats for example. Other than working all areas of the leg they also work the lower and upper back.

•Lower body training also helps prevent injuries in both daily activities and sport. The reason for most injuries is due to weak stabilizer muscles. Training helps strengthen joints, ligaments and connective tissue. It also improves the range of motion in the legs meaning you can jump higher and run faster.

•Quadriceps and Hamstrings are among the largest muscle groups in the body, which means stimulation through weight training helps the body flush toxins and flow nutrients to other muscles areas.

CHAPTER 3 BUILDING MUSCLE AND LOSING FAT

I am very often asked if it is possible to burn fat and build muscle at the same time. There is no simple yes or no answer to this question. Before answering this question we must assess why the body loses and gains weight. When the body is taking in a surplus of calories required to meet Basal Metabolic Rate it will add weight. Likewise, when the body is in a deficit of calories to meet BMR it will lose weight. This would suggest that due to the body functions and energy systems that you cannot burn fat and build muscle at the same time.

HOWEVER, IN SOME SITUATIONS THERE CAN BE ANOMALIES:-Those new to weight training can experience what’s known as “noobie gains”-Genetic outliers-People taking performance enhancing drugs-Obese people.

Training for muscle gain does not necessarily mean that all your body is doing is adding weight/fat. Long term weight training can alter body composition. Someone who carries more muscle than another will appear to carry less fat also due to their body shape and composition.

Losing Fat comes down to being in a calorie deficit. This is when you are taking in fewer calories than you are burning. Your nutrition is the deciding factor in this. However, the speed of losing weight is important, too fast and the weight loss will be unsustainable. It’s essential to lose weight at a stable rate by making sustainable changes. Slower weight loss is beneficial both physically and mentally. You will avoid losing muscle when losing weight slowly.

Gaining muscle come downs to being in a caloric surplus. This is when you are taking in more calories than you are burning. This surplus should be minor, as a large surplus will lead to unwanted fat gain. Protein is crucial when building muscle. Protein will help rebuild the muscle tissues that are broken down during training.

Adequate rest is also important when building muscle, the growth comes for recovery, not during training.

HERE ARE SOME PROTEIN SOURCES THAT HAVE LOW FAT AND LOW CARBOHYDRATE THAT SHOULD BE ADDED TO A MUSCLE BUILDING DIET:

-Lean Meat such as turkey breast, and chicken breast.-White fish-Whey Protein-Egg whites-Cottage Cheese-Non-fat Greek yogurt

It’s important to understand the function of the legs when training them as it can help with what is known as the ‘mind muscle connection’.

Most muscles in the leg are considered long muscles; this means they can stretch great distances. As the leg muscles contract and relax, they move skeletal bones to create movement of the whole body. Smaller muscles in the leg help stabilize joints, rotate joints and help with intricate movements.

CHAPTER 4ANATOMY AND FUNCTIONS OF THE LEGS

The gluteals flex or extend the hip joints so you can walk, run, jump or sit down. The 2 main gluteal muscles are: The Gluteus Maximus and the Gluteus Medius The gluteus maximum muscle is one of the strongest muscles in the body. It is connected to the coccyx. The gluteus maximus muscle is responsible for movement of the hip and thigh. The gluteus medius muscle works to rotate the thigh outward from the centre of the body.

The quadriceps are the leanest muscles in the body. These 4 muscles are situated at the front of the thigh: Rectus Femoris, Vastus Intermedius, Vastus Medialis and Vastus Laterlis.

The Hamstrings are the 3 muscles at the back of the thigh that affect hip and knee movement. They begin under the gluteus maximus and stretch down to the knee. The 3 muscles are: Biceps Femoris, Semimembranosus and the Semitendinosus.

The calf muscles are key for movement of the ankle, foot and toes. The major 2 muscles in the calf are: The Gastrocnemius and the Soleus.

A good workout program will hit all of the above muscles.

Firstly, we need to establish understanding between two types of exercise that make up a workout program. Every exercise can be categorized as either a compound exercise or an isolation exercise.

Compound exercises, also known as functional exercises, are the movements that work more than one muscle group at once. Compound exercises are multi joint movements that recruit a large amount of muscles fibers at once.

HERE ARE SOME EXAMPLES OF COMPOUND EXERCISES: -Squats-Deadlifts-Lunges-Leg Press

There are many benefits to incorporating compounds exercises into a workout program.Compound exercises burn more calories during a workout. This is because you are working more muscles during movements; therefore require more energy to do so. This is especially beneficial for those who want to lose body weight. Compounds will raise energy burn and help the loss of body fat. Not only do compound exercises result in burning more calories during the actual workout, they also continue to burn calories throughout the 24-48 hours that follow - this is called excess post exercise oxygen consumption (EPOC).

Working multiple muscles at once means you will be able to lift heavier weight, which has a positive effect on strength gains. This is especially beneficial

for those at beginner and intermediate level. Compound exercises also cause a greater release of anabolic hormones in the body which directly affects muscle growth. The more taxing the exercise on the body, the greater the release of hormones.

Isolation exercises are movements that target a single muscle group and aim to stimulate a smaller number of total muscle fibers. Isolation exercises involve only one joint.

HERE ARE SOME EXAMPLES OF ISOLATION EXERCISES:-Leg Extensions-Leg Curls-Glute Bridges-Seated Calf Raises

Here are the benefits to incorporating isolation exercises into a workout program.

• Isolation exercises have the ability to shape individual muscles, allowing you to develop your physique to how you desire.

• Isolation exercises prevent strength imbalances on either side of your body. Most isolation movements can be done using just one side of the body.

• Isolation exercises pose little threat to overtraining. They are not overly intense on the central nervous system meaning you won’t place as much overall stress on your body.

CHAPTER 5 COMPOUNDS AND ISOLATIONS MOVEMENTS

SO WHICH ONE IS BETTER?

THE ANSWER IS NEITHER. BY DOING JUST ONE MEANS YOU ARE LOSING OUT ON THE BENEFITS OF THE OTHER. A GOOD WORKOUT PROGRAM FOR SOMEONE AT ANY FITNESS LEVEL SHOULD

INCORPORATE BOTH ISOLATION AND COMPOUND EXERCISES.

CHAPTER 6 WHICH FOOTWEAR IS BEST TO TRAIN LOWER BODY?

It is very easy to overlook the importance of footwear and the effect it can have on lower body training. It may come as a shock that the popular cushion soled footwear for running, basketball or tennis is not always the best option when it comes to weight training. Soft soled shoes are designed to absorb impact while running, jumping and shifting side to side but when it comes to weight training you need your feet to create a strong and stable base. This allows the heels and the mid foot to drive into the ground to make glutes and hamstrings work more efficiently. This is especially apparent when performing squats and deadlifts.

Here are the most popular choices of footwear that will help you to get the most out of weight training.

Chuck Taylors Plain and simple, old school converses. Provide support for the foot and have a flat sole.

Weight lifting shoesGood for individuals who want to practice more Olympic style lifting such as squats, clean jerks and snatches. Weight lifting shoes have a raised sole with a rubber bottom. The raised heel makes it easier to achieve greater depth and keeps hips further forward. However, some lifts such as deadlifts may be difficult to perform in weight lifting shoes as they lean the body forward.

Minimalist ShoesThis type of footwear removes the thick insoles and arch support and feature a minimal sole. They are designed to allow for a high level of flexibility and support natural foot movement. Examples of minimalist shoes are New Balance Minimus and Nike Free shoes.

NO SHOES AT ALLThe foot is an extremely complex part of the anatomy which features more than 100 muscles. Stuffing them into shoes all day can, in some cases, be bad for you. Always start slowly if training barefoot. Start with bodyweight movements before adding any weights.

Wearing compressible shoes can cause issues such as rising up on the toes causing the body to lean forward, ankle instability and uneven weight distribution.

Here are the 3 essentials to look out for when selecting correct footwear:

Correct fit - Shoes should hug the foot and provide adequate support. The foot should not be constricted or move around too much.

Hard, non-compressible shoes – They should provide a completely stable surface. Look for shoes with a hard and flat sole.

Good traction - Shoes should keep the foot grounded during exercises and prevent any slipping and sliding.

CHAPTER 7 WARMING UP, STRETCHING

AND COOLING DOWN

Once ready to train perform at least one warm up for each muscle group. For example, if you are squatting warm up with body weight squats.

Stretching increases the range of motion in joints. The best time to stretch is after the initial warm up. It is important that the stretch isn’t too rigorous as that can hinder strength and performance. Stretch for no more than 25 seconds per muscle group. Another good time to stretch is between sets.

WARMING UP BEFORE WEIGHT TRAINING RAISES YOUR BODY TEMPERATURE, CREATES BLOOD FLOW TO YOUR MUSCLES, AND LUBRICATES YOUR JOINTS. WARMING UP HELPS TO PREVENT INJURY AND HELPS YOU PERFORM BETTER. AN EFFECTIVE WAY TO WARM UP IS TO DO SOME LIGHT CARDIO FOR 5-10 ON THE ELLIPTICAL, TREADMILL OR BICYCLE.

A cold muscle should never be stretched - always warm up before performing any kind of stretching. Warming up the muscle fibers and increasing blood flow will allow the muscles to be more elastic and responsive to stretching which will help to prevent strains and pulls. Warming up is essential in avoiding stiffness and cramps that can come with weight training.

The cool down is another important part of each workout. It aids the prevention of excessive blood accumulation, which can reduce cardiac output causing lightheadedness and slower recovery. An effective cool down is to complete 5-10 minutes of low intensity cardio, similar to the warm up.

Cooling down will help reduce soreness and speed up recovery by sending nutrients to the stressed muscle areas.

A cold muscle should never be stretched - always warm up before performing any kind of stretching.

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Before performing any exercise you must learn how to do it correctly. This will prevent injuries and put the greatest amount of tension on the target muscle. Swinging and throwing weights around in the wrong way can wreck havoc on your joints and muscles, so correct technique is essential for both muscular gains and physical health.

HAVING POOR TECHNIQUE IS VERY COMMON FOR BEGINNERS, SO TAKING THE TIME TO LEARN CORRECT FORM WILL PAY OFF IN THE LONG RUN. HERE ARE SOME EXAMPLES OF BAD TECHNIQUE:

• Rounding the back when deadlifting• Letting the knees go past the toes when squatting• Using momentum when performing leg curls

For every exercise there is a correct starting point, a posture to maintain during lifting, and a correct ending position. These positions and postures involve the entire body and angles of certain joints, such as the positioning of your ankles and knees.

As well as correct posture and joint angles, controlling the weight throughout the whole motion is critical. Using too much momentum will bring about bad technique. When learning a new exercise start with lighter weight and maintain this for at least 2 workouts before you start adding weight.

There are 2 phases when completing an exercise. The concentric (positive) phase is when you are pushing or pulling the weight away from you from the starting position. The eccentric (negative) phase is when you are lowering or returning the weight back to the starting position.

The speed at which you execute these phases make up the overall tempo of a rep. To achieve the correct tempo, the eccentric phase should be slower than the concentric phase. By going slower on the eccentric phase, you are able to control technique better and increase muscle tension. The concentric portion can be done explosively or at a controlled pace.

Oxygen is required to complete any weight lifting movement so don’t hold your breath during an exercise. Take a deep breath during the returning portion (eccentric phase) of the rep and exhale on the lifting portion (concentric). Holding your breath when weight training can lead to dizziness, light-headedness and even fainting.

The mind muscle connection is very valuable in weight lifting. It will allow you to feel the muscle that is being worked. During an exercise it helps to focus on and feel the target muscle, even attempting to flex and squeeze it at the end of the movement will help create maximal tension. If your technique, tempo and breathing are not correct, it will be difficult to establish the mind muscle connection. Using less weight and doing slower reps is the best way to create the connection.

CHAPTER 8 TECHNIQUE, TEMPO, BREATHING AND MIND MUSCLE CONNECTION

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For many fitness enthusiasts, taking a day off may feel like a step in the wrong direction and deters you from achieving your goals. However, taking rest days is quite the opposite. Your body and central nervous system require rest to get the best results.

Rest days are implemented to all professional training plans, including Olympic athletes. As you train, you place great strain on muscles tendons, bones, ligaments and joints. The immune system is activated as a result of muscle tears or joint strains, but if the body doesn't come out of continual daily training, the system doesn't have time to catch up and start recovering efficiently. The same goes for building muscle. Taking a rest day from training gives the body time to repair the muscles and make them grow!

Rest days depend on the individual. Someone with a higher tolerance to exercise may only take a day off from lifting weights, but still do cardio. In contrast, those at the beginner stage should refrain from any activity at all on their rest day.

Another important factor in recovery is sleep. One or two bad nights of sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, muscle recovery and mood. Try to get at least 6-8 hours of sleep every night; it will help your progress towards your fitness goals.

CHAPTER 9 THE IMPORTANCE OF

REST DAYS

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CHAPTER 10 CARDIO - CARDIOVASCULAR EXERCISE

ASIDE FROM BURNING CALORIES, THERE ARE NUMEROUS HEALTH BENEFITS TO REGULARLY PERFORMING CARDIO. THESE INCLUDE:

Improve heart health Improve hormone production Improve recovery Increase metabolism

2 of the main forms of cardio are Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT). Similar to Isolation and Compound exercises, both forms of cardio should be incorporated into your fitness and cardio plan. More sessions of both LISS and HIIT can be introduced if progress towards your goals begins to stall.

LISS is a form of cardio that requires you to workout at 60-70% of your maximum heart rate, which is calculated by subtracting your age from 220. Examples of this form of cardio are running, incline walking, elliptical training, cycling and swimming. LISS is well suited for people at the beginner stage, unfit or overweight. LISS cardio sessions can range from 30-60 minutes. An accurate way to track progression and caloric expenditure is to set your LISS workout to a set number of calories. For example, set a target of 400 calories and track the length of the workout and average heart rate.

High Intensity Interval Training (HIIT) is the process of working out at an intense level and pushing your body to its limit. It features short bursts of energy followed by a period of rest. Different HIIT

workouts will have different periods of intensity compared to rest. HIIT training requires to heart rate to work 75-90% of your maximum heart rate. Examples of HIIT are hill sprints, strength training and sprint swimming. One of the largest benefits of HIIT is that calories are burned during and post workout and can continue to burn for up to 48 hours showing an effective way of boosting metabolism.

CARDIO IS SHORT FOR CARDIOVASCULAR EXERCISE AND IS ANY MOVEMENT THAT HEIGHTENS HEART RATE AND INCREASES BLOOD CIRCULATION. CARDIO IS ONE OF THE KEY COMPONENTS THAT SHOULD NEVER BE LEFT OUT A FITNESS PLAN.

Most people perform cardio as a way to burn more calories and since you are moving the body, it is going to increase the need for energy. Certain forms of cardio are better than others in terms of fat loss but all cardio, regardless of form, will burn calories. Since fat loss depends on calories burned versus calories consumed cardio is a fantastic tool when trying to lose weight.

L I S S

H I I T

HERE ARE 3 HIIT WORKOUTS.WORKOUT 1: SPRINTS• 5 minute warm up • 10 rounds of 20 seconds sprinting and 40 seconds rest• 5 minutes cool downWORKOUT 2: LOWER BODY GLUTE FOCUS - CAN BE DONE AT HOME20 seconds on each of the below exercises followed by 10 seconds rest. 5 rounds in total1. Burpees2. Squat Jumps3. Mountain Climbers4. Elevated Glute Bridge5. Sumo SquatsWORKOUT 3: LOWER BODY FOCUS• 5 minute warm up• 20 kettle bell swings - 20 kettle bell straight leg deadlifts – 20 bodyweight squats• Rest for 30 seconds• 20 standing body weight lunges – 20 burpees – 20 star jumps• Rest for 30 seconds• 20 squat jumps – 20 mountain climbers – 20 steps ups onto a bench• Rest for 30 seconds• Repeat above sequence a further 2-3 times• 5 minute cool down

CHAPTER 11FITNESS MYTHS BUSTED

Ever heard the phrase you cant outrun a bad diet? Of course the more energy expenditure, the more calories burned and therefore weight loss, but when cardio is done in large quantities the body will become used to high levels of energy expenditure and hit a plateau. The way to break through a plateau like this is to change things up, in this case, increase cardio. This cannot be done when you are already doing the maximal of cardio you can fit into your schedule.

Lower reps should be incorporated to help with strength, especially with compound exercises. The main thing that matters when determining whether you get bigger or smaller, regardless of rep ranges or exercises used is a surplus or deficit of calories.

Getting defined is the process of losing fat to show muscle underneath. Putting the body in a caloric deficit does this. That is how you get defined, high reps may help like many other things will but high reps do not have the power to magically define a muscle.

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beginner WORKOUTS

WORKOUT A-WHOLE LOWER BODY

WORKOUT D-QUADRICEPS

WORKOUT E-GLUTES

WORKOUT B-WHOLE LOWER BODY

WORKOUT C-HAMSTRINGS & CALVES

LEG PRESS- 3 SETS OF 8-12 REPSLEG EXTENSIONS- 3 SETS OF 10-12 REPSLEG CURLS-3 SETS OF 10-12 REPSSTANDING CALF RAISES-3 SETS OF 10-15 REPS

SQUATS- 3 SETS OF 8-12 REPSLEG EXTENSIONS- 3 SETS OF 10-15 REPSLEG PRESS- 3 SETS OF 8-12 REPSLEG CURLS- 3 SETS OF 10-15 REPSSEATED CALF RAISES- 2 SETS OF 10-15 REPS

SUMO DEADLIFTS- 3 SETS OF 6-10 REPSLEG CURLS- 3 SETS OF 8-12 REPSHYPEREXTENSIONS- 3 SETS OF 15 REPSCALF RAISES IN LEG PRESS-2 SETS OF 8-12 REPSSEATED CALF RAISES- 2 SETS OF 10-15 REPS

SQUATS- 3 SETS OF 8-10 REPSLEG PRESS- 3 SETS OF 8-12 REPSDUMBBELL WALKING LUNGES-3 SETS OF 10 STEPS PER LEG, 20 IN TOTAL PER SET.LEG EXTENSIONS- 3 SETS OF 12-16 REPSDUMBBELL STEP UPS- 2 SETS OF 10 STEPS PER LEG, 20 IN TOTAL PER SET.

HACK SQUATS-3 SETS OF 10-15 REPSONE LEG DONKEY KICKBACK- 3 SETS, 10 REPS PER LEG, 20 REPS IN TOTAL PER SET.GLUTE BRIDGE-3 SETS OF 20 REPSONE LEG CABLE KICK BACK- 3 SETS- 12-15 REPS PER LEG, 24-30 REPS IN TOTAL PER SET.

don’t forget to visit the technique index for infomation on correct form.

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beginner WORKOUTS

WORKOUT F- WHOLE LOWER BODY WORKOUT G-WHOLE LOWER BODY

WORKOUT I-QUADRICEPS

WORKOUT H-HAMSTRINGS & CALVES

CONVENTIONAL DEADLIFTS- 3 SETS OF 8-12 REPSLEG CURLS- 3 SETS OF 12-18 REPSLEG EXTENSIONS- 3 SETS OF 10-15 REPSSQUATS-3 SETS OF 8-10 REPSSTANDING CALF RAISES-3 SETS OF 15-20 REPS

SQUATS-4 SETS OF 6-10 REPSCONVENTIONAL DEADLIFTS-3 SETS OF 8-10 REPSLEG PRESS- 3 SETS OF 8-12 REPSDUMBBELL WALKING LUNGES-2 SETS OF 12 STEPS PER LEG, 24 IN TOTAL PER SET.HYPEREXTENSIONS- 2 SETS OF 20 REPSGOBLET SQUATS- 2 SETS OF 10-15 REPS

SQUATS-4 SETS OF 8-12 REPSLEG PRESS-3 SETS OF 10-15 REPSGOBLET SQUAT- 3 SETS OF 10-15 REPSLEG EXTENSIONS- 3 SETS OF 12-18 REPSJUMPING BODYWEIGHT SQUATS- 2 SETS OF 15 REPS

STRAIGHT LEG DEADLIFTS- 3 SETS OF 10-15 REPSHACK SQUATS-3 SETS OF 10-15 REPSLEG CURLS- 3 SETS OF 10-15 REPSKETTLE BELL SWINGS- 3 SETS OF 20 REPSCONVENTIONAL DEADLIFTS-2 SETS OF 10-12 REPSSEATED CALF RAISES- 2 SETS OF 10-15 REPSSTANDING CALF RAISES- 2 SETS OF 8-12 REPS

WORKOUT J-GLUTES

SUMO SQUATS-3 SETS OF 8-12 REPSGLUTE BRIDGE- 2 SETS OF 20 REPSONE LEG DONKEY KICKBACKS-3 SETS OF 12 REPS PER LEG, 24 REPS TOTAL PER SET.BARBELL LONG STRIDE WALKING LUNGES- 2 SETS OF 10 STEPS PER LEG, 20 STEPS TOTAL PER SET.ONE LEG CABLE KICK BACK- 3 SETS OF 12-18 REPS.HYPEREXTENSIONS- 2 SETS OF 20 REPS

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INTERMEDIATEWORKOUTS





LEG PRESS- 4 SETS OF 6-10 REPSLEG EXTENSION- 3 SETS OF 8-12 REPSLEG CURL-3 SETS OF 8-10 REPSSMITH MACHINE SINGLE LEG STANDING LUNGES- 3 SETS OF 8-12 PER LEG, 16-24 IN TOTAL PER SETSTANDING CALF RAISES-3 SETS OF 10-15 REPS

SQUATS- 3 SETS OF 8-12CONVENTIONAL DEADLIFTS- 3 SETS OF 6-10 REPSADDUCTOR MACHINE- 2 SETS OF 10-15 REPSABDUCTOR MACHINE-2 SETS OF 10-15 REPSSTRAIGHT LEG DEADLIFTS- 2 SETS OF 10-15 REPSCALF RAISES IN LEG PRESS- 3 SETS OF 8-12 REPSHYPEREXTENSIONS- 2 SETS OF 20 REPS

SUMO DEADLIFTS- 4 SETS OF 8-12 REPSLEG CURLS- DROPSET-3 SETS OF 10 REPS, DROPSET FOR A FURTHER 10 REPSKETTLE BELL SWINGS- 3 SETS OF 20 REPSDUMBBELL WALKING LUNGES- 3 SETS OF 12-15 STEPS PER LEG, 24-30 STEPS PER SET IN TOTALSEATED CALF RAISES- 2 SETS OF 8-12 REPSSTANDING CALF RAISES- 2 SETS OF 12-18 REPS

SQUATS-4 SETS OF 6-10 REPSDUMBBELL STEP UPS- 3 SETS OF 10 STEPS PER LEG, 20 REPS PER SET IN TOTAL.LEG EXTENSIONS- DROPSET- 3 SETS OF 15 REPS, DROPSET FOR A FURTHER 8-10 REPSLEG PRESS- 4 SETS OF 10-15 REPSJUMPING BODYWEIGHT SQUATS- 2 SETS OF 15 REPS

WORKOUT E-GLUTES

BARBELL HIP THRUSTS-3 SETS OF 10-15 REPSONE LEG DONKEY KICK BACK- 3 SETS OF 12-18 REPS, 24-36 REPS IN TOTAL PER SETGOBLET SQUATS- 3 SETS OF 15 REPSONE LEG CABLE KICK BACK- 3 SETS OF 10-15 REPSCABLE PULL THROUGH- 3 SETS OF 15 REPS

INTERMEDIATEWORKOUTS

WORKOUT F-WHOLE LOWER BODY

WORKOUT G-WHOLE LOWER BODY

WORKOUT H - HAMSTRINGS & CALVES

WORKOUT I - QUADRICPES

SQUATS- 4 SETS OF 8-12 REPSLEG EXTENSIONS SUPERSET WITH LEG CURLS- 4 SETS OF 10-15 REPSHACK SQUATS- 2 SETS OF 10-15 REPSGLUTE BRIDGE ON EXERCISE BALL- 2 SETS OF 15 REPSLEG PRESS- 3 SETS OF 10-12 REPSSTANDING CALF RAISES- 4 SETS OF 10-20 REPS

SUMO DEADLIFTS- 3 SETS OF 6-8 REPSDUMBBELL STEP UP- 3 SETS OF 12 STEPS PER LEG, 24 STEPS PER SET IN TOTALGOBLET SQUATS- 3 SETS OF 15-20 REPSONE LEG DONKEY KICK BACK- 2 SETS OF 15 REPS PER LEG, 30 REPS PER SET IN TOTALSINGLE LEG EXTENSIONS- 3 SETS OF 10-15 REP PER LEG, 20-30 REPS PER SET IN TOTALLEG PRESSES- 2 SETS OF 8-12-SUPERSET WITH- CALF RAISES IN LEG PRESS- 2 SETS 15-20 REPS

STIFF LEG DEADLIFTS- 3 SETS OF 10-12 REPSLYING HAMSTRING CURL-3 SETS OF 10-15 REPSSUMO DEADLIFTS-3 SETS OF 12-18 REPSLEG PRESS WITH LEG POSITIONS HIGH- 3 SETS OF 12-15 REPSCALF RAISES IN LEG PRESS-3 SETS OF 15-25 REPSSTANDING CALF RAISES-2 SETS OF 5-10

SQUATS-3 SETS OF 10-15 REPSSMITH MACHINE SINGLE LEG STANDING LUNGES- 3 SETS OF 10-12 PER LEG, 20-24 IN TOTAL PER SETLEG EXTENSIONS-DROPSET- 3 SETS OF 8, DROPSET FOR A FURTHER 12-15 REPSLEG PRESS CLOSE STANCE- 3 SETS OF 12-18 REPSHACK SQUATS-3 SETS OF 10-15 REPS

WORKOUT J- GLUTES

SUMO SQUATS- 3 SETS OF 8-12 REPSONE LEG DONKEY KICK LEGS- 4 SETS OF 10-12 REPS PER LEG, 20-24 REPS IN TOTAL PER SETKETTLE BELL SWINGS- 2 SETS OF 20-25 REPSHYPEREXTENSIONS- 2 SETS OF 20 REPSONE LEG CABLE KICK BACK-4 SETS OF 10-15 REPS PER LEG, 20-30 REPS IN TOTAL PER SETBARBELL HIP THRUSTS- 3 SETS OF 12-18 REPS

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ADVANCEDWORKOUTS





SQUATS- 4 SETS OF 5-8 REPSCONVENTIONAL DEADLIFTS- 3 SETS OF 4-8 REPSDUMBBELL WALKING LUNGES-4 SETS OF 6-8 STEPS PER LEG, 12-16 STEPS PER SET IN TOTALSEATED LEG CURL- 3 SETS OF 8-12 REPSBARBELL HIP THRUSTS- 3 SETS OF 8-12 REPSCALF RAISES IN LEG PRESS- 4 SETS OF 10-15 REPS

SUMO DEADLIFTS- 4 SETS OF 8-12 REPSLEG EXTENSION- TRIPLE DROPSET- 3 SETS OF 10 REPS-DROPSET FOR A FURTHER 10 REPS, THEN DROPSET AGAIN FOR A FURTHER 10 REPSGLUTE HAM RAISES- 3 SETS OF 5-15 REPSFRONT SQUATS- 3 SETS OF 10-15 REPSSTANDING CALF RAISES-4 SETS OF 15-25 REPS

SINGLE LEG EXTENSIONS-3 SETS OF 12-20 REPS PER LEG, 24-40 PER SET IN TOTALLEG PRESS- 3 SETS OF 8-12 REPSHACK SQUATS- 3 SETS OF 10-15 REPSSMITH MACHINE SINGLE LEG STANDING LUNGES- 3 SETS OF 10-12 PER LEG, 20-24 IN TOTAL PER SETFRONT SQUATS-3 SETS OF 10-15 REPS

LEG CURL- 3 SETS OF 15-20 REPSSTRAIGHT LEG DEADLIFT- 3 SETS OF 10-15 REPSLONG STRIDE DUMBBELL WALKING LUNGES-3 SETS OF 10-15 STEPS PER LEG, 20-30 STEPS PER SET IN TOTALKETTLE BELL ON LEG DEADLIFT- 3 SETS OF 10-15 REPSSEATED CALF RAISES- 3 SETS OF 15-20 REPS- SUPERSET WITH HYPEREXTENSIONS-3 SETS OF 20 REPSSTANDING CALF RAISES-3 SETS OF 12-18 REPS

WORKOUT E-GLUTES

JEFFERSON SQUATS-3 SETS OF 10-15 REPSONE LEG CABLE KICK BACKS- DROPSET- 3 SETS OF 10 REPS-DROPSET FOR A FURTHER 10 REPSGLUTE HAM RAISES- 3 SETS OF 6-10 REPSKETTLE BELL SWINGS-3 SETS OF 8-12 REPSCABLE PULL THROUGH- 2 SETS OF 10-15 REPSBARBELL HIP THRUST- 3 SETS OF 10-15 REPSFLUTTER KICKS- 2 SETS OF 20-30 SECONDS

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MON TUES WED THURS FRI SAT SUN

Week 1 Upper Body A Lower Body A Rest Back & Chest A Lower Body E Shoulders & Arms A Rest



Week 4 Upper Body B Lower Body B Rest Back & Chest B Lower Body F Shoulders & Arms B Rest



Week 7 Upper Body C Lower Body C Rest Back & Chest C Lower Body G Shoulders & Arms C Rest



Week 10 Upper Body D Lower Body D Rest Back & Chest D Lower Body H Shoulders & Arms D Rest



12 WEEK Fitness Program

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Cardio Plan for Fat loss:WEEK 1-3-1 HIIT SESSION AND 1 LISS SESSION OF 400 CALORIES PER WEEK.WEEK 4-6-2 HIIT SESSIONS AND 2 LISS SESSIONS OF 350 CALORIES PER WEEK.WEEK 7-9-2 HIIT SESSION AND 3 LISS SESSIONS OF 350 CALORIES PER WEEKWEEK 10-12-2 HIIT SESSIONS AND 3 LISS SESSIONS OF 400 CALORIES PER WEEK

1 HIIT SESSION AND 1 LISS SESSION OF 300 CALORIES PER WEEK THROUGH-OUT THE 12 WEEK PROGRAM. IF YOU ARE FAILING TO PUT ANY WEIGHT ON THEN REDUCE OR REMOVE THE LISS SESSION.

Cardio Plan for MUSCLE GAIN:REST FOR BETWEEN

90-120 SECONDS BETWEEN COMPOUND

EXERCISES AND BETWEEN 60-120

SECONDS FOR ISOLATION EXERCISES.

UPPER BODY A

UPPER BODY B

UPPER BODY C

UPPER BODY D

BARBELL FLAT BENCH PRESS-3 SETS OF 5-8 REPSDUMBBELL FLAT FLIES- 3 SETS OF 8-10 REPSBARBELL BENT OVER ROW- 3 SETS OF 5-10 REPSLAT PULLDOWN- 3 SETS OF 8-12 REPSDUMBBELL SHOULDER PRESS- 3 SETS OF 8-12 REPSDUMBBELL SIDE RAISES- 2 SETS OF 10-15 REPSBARBELL BICEP CURL- 2 SETS OF 8-10 REPSSKULL CRUSHERS- 2 SETS OF 6-10 REPS

LAT PULLDOWN- 3 SETS OF 8-12 REPSDUMBBELL BENT OVER ROW- 3 SETS OF 8-10 REPSDUMBBELL FLAT BENCH PRESS- 3 SETS OF 6-10 REPSDUMBBELL FLAT FLIES- 2 SETS OF 10-12 REPSBARBELL STANDING SHOULDER PRESS- 3 SETS OF 8-10 REPSDUMBBELL REAR DELT FLIES- 2 SETS OF 10-15 REPSE-Z BAR BICEP CURLS- 2 SETS OF 8-12TRICEP CABLE EXTENSION- 3 SETS OF 10-15 REPS

DUMBBELL INCLINE BENCH PRESS- 3 SETS OF 10-12 REPSDUMBBELL SHOULDER PRESS- 3 SETS OF 8-12 REPSCABLE CROSSOVER- 3 SETS OF 10-15 REPSV-BAR PULLDOWN- 4 SETS OF 6-8 REPSCABLE FACEPULLS- 3 SETS OF 10-15 REPSDUMBBELL SHRUGS- 2 SETS OF 10-12 REPSCABLE OVERHEAD EXTENSION- 2 SETS OF 10-15 REPSBARBELL BICEP CURL- 2 SETS OF 6-8 REPS

BARBELL STANDING SHOULDER PRESS- 3 SETS OF 6-8 REPSBARBELL INCLINE BENCH PRESS- 3 SETS OF 6-8 REPSDUMBBELL INCLINE FLIES- 2 SETS OF 10-12 REPSBARBELL BENT OVER ROW- 3 SETS OF 8-10 REPSDUMBBELL SIDE RAISES- 3 SETS OF 10-15 REPSLAT PULLDOWN- 2 SETS OF 10-15 REPSSKULL CRUSHERS- 2 SETS OF 10-12 REPSROPE CABLE CURL- 2 SETS OF 10-15 REPS

U P P E R B O DY E X E R C I S E S

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LOW E R B O DY E X E R C I S E S

LOWER BODY C

LOWER BODY D

LOWER BODY A

LOWER BODY B

CONVENTIONAL DEADLIFT- 3 SETS OF 5-8 REPSSQUATS- 3 SETS OF 4-8 REPSLEG PRESS- 3 SETS OF 10-12 REPSONE LEG CABLE KICKBACK- 4 SETS OF 15-20 REPS PER LEG, 30-40 REPS IN TOTAL PER SETLEG CURL- 3 SETS OF 15-20 REPSCALF RAISES IN LEG PRESS- 4 SETS OF 20-25 REPS

SQUATS- 3 SETS OF 8-12 REPSSUMO DEADLIFT- 3 SETS OF 10-12 REPSLEG EXTENSIONS- 4 SETS OF 12-18 REPSBARBELL HIP THRUSTS- 3 SETS OF 8-12 REPSKETTLE BELL SWINGS- 2 SETS OF 25 REPSSEATED CALF RAISES- 3 SETS OF 10-15 REPS

SQUATS- 3 SETS OF 5-8 REPSLEG PRESS- 3 SETS OF 8-12 REPSONE LEG DONKEY KICKBACKS- 4 SETS OF 15-20 REPS PER LEG, 30-40 REPS IN TOTAL PER SETHYPEREXTENSIONS- 2 SETS OF 15 REPSSTRAIGHT LEG DEADLIFT- 2 SETS OF 10-12 REPSCALF RAISES IN LEG PRESS- 3 SETS OF 8-12 REPS

SQUATS- 4 SETS OF 5-8 REPS LEG EXTENSIONS-3 SETS OF 15-20 REPSGLUTE BRIDGE- 3 SETS OF 20 REPSLEG CURLS-3 SETS OF 10-15 REPSSTANDING CALF RAISES- 4 SETS 8-10 REPS

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B AC K A N D C H E S T E X E R C I S E S

BACK AND CHEST A

BACK AND CHEST B

DUMBBELL FLAT BENCH PRESS- 3 SETS OF 10-12 REPSBARBELL BENT OVER ROW- 3 SETS OF 8-10 REPSDUMBBELL INCLINE FLIES- 3 SETS OF 10-15 REPSLAT PULLDOWN- 3 SETS OF 10-12 REPSBARBELL INCLINE BENCH PRESS- 2 SETS OF 8-10 REPSCABLE ROW- 2 SETS OF 8-10 REPS

LAT PULLDOWN- 3 SETS OF 10-12 REPSBARBELL FLAT BENCH PRESS- 3 SETS OF 6-8 REPSDUMBBELL BENT OVER ROW- 3 SETS OF 8-10 REPSDIPS (SUPPORTED IF NECESSARY)- 3 SETS OF 8-12 REPSV-BAR PULLDOWN- 2 SETS OF 10-15 REPSDUMBBELL INCLINE FLIES- 3 SETS OF 10-12 REPS

BARBELL FLAT BENCH PRESS- 3 SETS OF 6-8 REPSLAT PULLDOWN- 3 SETS OF 10-12 REPSDUMBBELL INCLINE BENCH PRESS- 3 SETS OF 10-12 REPST-BAR ROW- 3 SETS OF 6-8 REPSCABLE CROSSOVER- 2 SETS OF 10-15 REPSUNDERHAND PULLDOWN- 3 SETS OF 10-15 REPS

INCLINE BARBELL BENCH PRESS- 3 SETS OF 6-8 REPSCABLE CROSSOVER- 3 SETS OF 10-15 REPSCABLE ROW- 3 SETS OF 6-8 REPSDUMBBELL PULLOVER- 3 SETS OF 10-12 REPSUNDERHAND PULLDOWN- 2 SETS OF 8-12 REPSCHEST PRESS MACHINE- 2 SETS OF 10-15 REPS

BACK AND CHEST C

BACK AND CHEST D

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LOW E R B O DY E X E R C I S E S

CONVENTIONAL DEADLIFT- 4 SETS OF 6-10 REPSSMITH MACHINE SINGLE LEG STANDING LUNGE- 3 SETS OF 10-15 REPS PER LEG, 20-30 IN TOTAL PER SETGOBLET SQUATS- 3 SETS OF 20 REPSSINGLE LEG CABLE KICKBACK- 3 SETS OF 12-18 REPSSEATED CALF RAISES- 4 SETS OF 15-25 REPS

CONVENTIONAL DEADLIFT- 3 SETS OF 5-8 REPSLEG EXTENSIONS- 4 SETS OF 10-15 REPSLEG CURLS- 3 SETS OF 10-12 REPSWALKING DB LUNGE- 3 SETS OF 12-15 STEPS PER LEG, 24-30 STEPS IN TOTAL PER SETSTANDING CALF RAISES- 2 SETS OF 15-20 REPSSEATED CALF RAISES- 2 SETS OF 10-15 REPS

LOWER BODY E

LOWER BODY F

LOWER BODY G

LOWER BODY H

STRAIGHT LEG DEADLIFT- 3 SETS OF 10-12 REPSDUMBBELL STEP UPS- 3 SETS OF 12 REPS PER LEG, 24 REPS IN TOTAL PER SETJUMPING BODYWEIGHT SQUATS- 3 SETS OF 20 REPSLYING LEG CURL- 3 SETS OF 12-15 REPSONE LEG DONKEY KICKBACK- 3 SETS OF 15-20 REPS PER LEG, 30-40 REPS IN TOTAL PER SETSTANDING CALF RAISES- 3 SETS OF 15-20 REPS

SUMO DEADLIFT- 3 SETS OF 5-8 REPSBARBELL HIP THRUSTS-3 SETS OF 10-12 REPSDUMBBELL WALKING LUNGE- 3 SETS OF 10-15 STEPS PER LEG, 20-30 STEPS IN TOTAL PER SETSINGLE LEG EXTENSION- 2 SETS OF 12-15 REPSONE LEG DONKEY KICKBACK- 2 SETS OF 15-20 REPS PER LEG, 30-40 REPS IN TOTAL PER SETSEATED LEG CURL- 2 SETS OF 20-25 REPSCALF RAISES IN LEG PRESS-3 SETS OF 20 REPS

S H O U L D E R S & A R M S E X E R C I S E S

SHOULDERS & ARMS A

SHOULDERS & ARMS B

DUMBBELL SHOULDER PRESS- 3 SETS OF 6-8 REPSDUMBBELL SIDE RAISES- 3 SETS OF 10-15 REPSDUMBBELL REAR DELT FLIES- 3 SETS OF 12-15 REPSBARBELL BICEP CURLS- 2 SETS OF 10-12 REPSE-Z BAR SKULL CRUSHERS- 2 SETS OF 6-8 REPSDUMBBELL BICEP CURLS- 3 SETS OF 8-12 REPSCABLE ROPE EXTENSIONS-3 SETS OF 10-15 REPS

BARBELL STANDING SHOULDER PRESS- 3 SETS OF 8-12 REPSCABLE SIDE RAISES- 2 SETS OF 8-12 REPSFACEPULLS- 4 SETS OF 10-20 REPSE-Z BAR BICEP CURLS- 2 SETS OF 8-10 REPSCABLE BICEP CURLS- 2 SETS OF 8-12 REPSCABLE EXTENSIONS- 2 SETS OF 8-12 REPSDUMBBELL OVERHEAD EXTENSION- 3 SETS OF 10-15 REPS

SHOULDERS & ARMS C

SHOULDERS & ARMS D

DUMBBELL SHOULDER PRESS- 3 SETS OF 8-10 REPSBARBELL UPRIGHT ROWS- 3 SETS OF 10-15 REPSDUMBBELL SHRUGS- 2 SETS OF 10-15 REPSDUMBBELL FRONT RAISES- 2 SETS OF 10-15 REPSSKULL CRUSHERS- 3 SETS OF 8-12 REPSDUMBBELL KICKBACK- 2 SETS OF 10-15 REPS PER ARM, 20-30 REP IN TOTAL PER SETSPIDER CURLS- 2 SETS OF 10-15 REPSDUMBBELL HAMMER CURLS- 2 SETS OF 8-12 REPS

BARBELL STANDING SHOULDER PRESS- 3 SETS OF 6-8 REPSDUMBBELL REAR DELT FLIES- 3 SETS OF 10-15 REPSDUMBBELL SIDE RAISES-4 SETS OF 8-15 REPSSEATED DUMBBELL BICEP CURLS- 2 SETS OF 8-12 REPSCABLE ROPE PUSHDOWNS-2 SETS OF 8-12 REPSCABLE BICEP CURL- 2 SETS OF 10-15 REPSDUMBBELL OVERHEAD EXTENSION- 2 SETS OF 10-15 REPSBARBELL BICEP CURL- 1 SET OF 20 REPSSKULL CRUSHERS- 1 SETS OF 20 REPS

PAGE 25

DEADLIFTS-During all deadlift exercises it is imperative to maintain a straight back. Rounding the back will place a lot of stress on the lower back and lead to injury.-Try keeping the bar as close to the body as possible during, that’s where the power is!

MAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: QUADRICEPS. GLUTES AND LOWER BACKEXERCISE TYPE: COMPOUND-Stand with a shoulder width stance with a loaded barbell in front of you against your shins. -Grip the bar just outside your legs. -While keeping the back as straight as possible, bend your knees, bend forward and grip the bar. -While gripping the bar, start the lift by pushing your legs and simultaneously bringing your torso back in to the upright position. -In the upright position stick your chest our and contract the shoulder blades together. -Go back to the starting position by bending the knees while leaning forward at the waist while maintaining a straight back.

MAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: GLUTES, QUADRICEPS, ADDUCTORS AND LOWER BACKEXERCISE TYPE: COMPOUND-Standing with a wide stance, this will depend how tall you are and what is comfortable. Start with feet 6 inches from the collars of the bar. -Turn your feet to roughly 45 degrees.-Bend at the hips, bent the knees and grip the bar just inside of your legs. -The arms should be directly below the shoulders, relaxing the arms will help lengthen them. -Lower the hips, look forward, keep your chest out and drive upwards through the back half of your feet.-As the bar passes through your knees, lean back and drive the hips forward into an upright position.-In the upright position stick your chest out and contract the shoulder blades together. -Return the weight to the ground while maintaining a straight back and bending at the hips.

STRAIGHT LEG DEADLIFTMAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: GLUTES AND LOWER BACKEXERCISE TYPE: COMPOUND-Feet should be at shoulder width apart. -Grip the barbell at shoulder width and with an over hand grip, hand facing down.-Knees should be slightly bent.-Keeping the knees in a fixed position, lower the bar to the middle of your shins while maintaining a straight back. -Bring the bar back into the upright position and thrust your hips forward.

KETTLE BELL ONE LEG DEADLIFTMAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: GLUTES AND LOWER BACKEXERCISE TYPE: COMPOUND-Hold a kettle bell in one hand-Stand on one leg, the same side that you are holding the kettle bell-While keeping your knee slightly bent, perform a deadlift by bending at the hip-Extend your free leg behind you for balance-Lower yourself until the kettle bell is nearly touching the ground, then return to the upright position, squeezing the glutes throughout the concentric stage of the movement and at the top

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BARBELL SQUATS

HACK SQUATS

SUMO SQUATS

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: GLUTES, HAMSTRINGS, CALVES AND LOWER BACKEXERCISE TYPE: COMPOUND-Set a bar at shoulder level in the squat rack. For those unable to use the Olympic bar, start with bodyweight squats or use ready-made bars. -Step under the bar and place just below the neck on the back of your shoulders. (Trapezius and rear deltoid area). -Hold the bar with both hands in a comfortable position. Try a gripping about 6 inches to the side of each shoulder. -Feet should be slightly pointed out. -While maintaining a straight back lower the bar by bending your knees and dropping the hips directly down ward.-Lower yourself till your thighs are slightly below parallel to the floor.-The knees should not go past the ankles.-Begin to raise the bar by pushing against the ground with heels of the foot until you are back in an upright position.

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: HAMSTRINGS AND GLUTESEXERCISE TYPE: COMPOUNDHACK SQUATS CAN BE DONE ON EITHER THE SMITH MACHINE OR HACK SQUAT MACHINE.WHEN DOING ON A SMITH MACHINE:-Set the bar at shoulder level. -Step under the bar and place just below the neck on the back of your shoulder. (Trapezius and rear deltoid area).-Walk your feet out 1-2 steps-Place the feet in a shoulder width stance and slightly pointed out.-Unlock the bar with a slightly wider shoulder width grip.-Begin to lower the bar by bending the knees and dropping the hips. Continue downward until the angle between your upper legs and calves become less than 90 degrees.-Raise the bar by pushing the heels into the floor, straightening the legs until you are back into an upright position. HACK SQUATS WHEN DONE ON A MACHINE:-Place the back of your torso against the back pad and hook your shoulders under the pads provided. -Place feet in a shoulder width stance and slightly pointed out.-Place your hands on the side handles of the machine and disengage the safety bars, usually done by moving horizontally. -Lower the machine by bending your knees and keeping your head up. Continue down until the angle between your upper legs and calves is less than 90 degrees.-Raises the machine by pushing through the heels and straightening your legs until you are back in the starting position.

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: GLUTES AND HAMSTRINGSEXERCISE TYPE: COMPOUND-Place a barbell across the back of the shoulders.-Grip the bar with a slightly wider than shoulder width grip.-Feet should be further than shoulder width apart and pointed out, similar to a sumo wrestler stance.-Lower the bar by bending the knees and dropping the hips while maintain a straight back.-Squat down until your thighs are just below parallel to the ground. -Focus on sitting down rather than bending your knees to avoid injury.-Raise the bar upwards by pushing with the heels of your feet, drive the hips forward and squeeze the glutes at the top of movement.

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GOBLET SQUATS

BODYWEIGHT JUMPING SQUATS

FRONT SQUATS

JEFFERSON SQUATS

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: HAMSTRINGS AND GLUTESEXERCISE TYPE: COMPOUND-Standing holding a kettle bell or dumbbell close to your chest.-Place feet in a shoulder width stance and slightly pointed out.-Squat down by bending your knees and dropping your hips until your hamstrings touch your calves.-Keep your chest up and back straight.-Raise yourself back into the starting position by pushing from the heel and straightening your legs.

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: HAMSTRINGS AND GLUTESEXERCISE TYPE: COMPOUND-Place feet in a shoulder width stance and feet slightly outwards.-Lower yourself by bending your knees and dropping your hips.-Keep your chest up and back straight.-When your hamstrings touch your calves jump upwards by straightening your legs.

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: HAMSTRINGS AND GLUTESEXERCISE TYPE: COMPOUND-Set a bar at shoulder level in the squat rack-Bring your arms under the bar while keeping the elbows high. -Rest the bar across the shoulder on the front deltoid region. -Hold the bar with your arms crossed for total control.-Feet should be slightly pointed out. -While maintaining a straight back lower the bar by bending your knees and dropping the hips directly downward.-Lower yourself till your thighs are slightly below parallel to the floor.-The knees should not go past the ankles.-Begin to raise the bar by pushing against the ground with heels of the foot until you are back in an upright position.

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: GLUTES AND HAMSTRINGSEXERCISE TYPE: COMPOUND-Place a barbell on the floor in front of you-Stand with the bar in between your legs -Bend down by bending at the knees. Grip the front of the bar with your right hand and rear of the bar with your left hand. -Stand up with the bar in your hands with feet shoulder width apart and feet slightly pointed out. -Lower yourself by bending at the knees and keeping your back straight until your thighs are parallel with the ground. Do not let your knees go past your toes.-Raise the bar by driving yourself upward, pushing with the heels of your feet. -Drive yourself upright until you are in an upright position, squeezing the glutes throughout the concentric stage of the movement and at the top

PAGE 28

LEG PRESS

LEG EXTENSIONS

LYING LEG CURLS

STANDING CALF RAISES

LEG CURLS

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: HAMSTRINGS, CALVES AND GLUTES EXERCISE TYPE: COMPOUND-Add weight and sit down on the leg press machine and place your legs on the platform in front of you-Deactivate the safety bars while holding the platform in place with your feet. -Lower the platform until your thigh and calves make at least a 90-degree angle. -Push the platform with the heels of your feet until the platform is back in the starting position.

LEG EXTENSIONSMAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: NONEEXERCISE TYPE: ISOLATION-Choose your weight and sit down on the machine-Adjust the seat and the pad until it sits just above your feet -Using your quadriceps extend your legs until they are parallel to the ground. Do not move the upper body while performing this exercise.-Pause at the top of the exercise for 1-3 seconds-Lower the weight back down into the starting position.

MAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION-Choose your weight; adjust the lever to fit your height and lie face down on the machine.-Place your thighs on the pad-Place the adjustable pad till it sits just below your calves-Keep your upper body flat on the bench and curl your legs as far as possible towards your upper thighs. -Pause at this phase for 1-3 seconds and try to squeeze your hamstrings.-Do not move your upper body and do not let your thighs move off of the pad.-Bring the legs back down to the starting position.

MAIN MUSCLE USED: CALVESOTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION-Adjust the shoulder pad to fit your height-Place your shoulders under the pad and position your feet facing forward.-Position the balls of your feet on the foot block with the heels extending off of it.-Raise your heels by extending your ankles as high as possible.-The knee should be kept stationary throughout the movement -Return to the starting position slowly by lowering your heels as your bend the ankles until the calves are fully stretched.

MAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION- Choose your weight and sit down on the machine-Adjust the seat and the pad until it sits just below the calves-Using your hamstrings pull the machine as far as possible towards the back of your thighs. Do not move the upper body while performing this exercise.-Pause at the bottom of the exercise of 1-3 seconds-Return the weight back to the starting position

PAGE 29

SEATED CALF RAISES

CALF RAISES IN LEG PRESS

HYPEREXTENSIONS

WALKING LUNGES

MAIN MUSCLE USED: CALVESOTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION-Sit on the machine; place your feet on the foot block facing forwards.-Place the balls of your feet on the foot block with your heels extending off. -Place your thighs under the lever pad.-Place your hands on top the lever pad-Deactivate the safety bar.-Lower your heels by bending at the ankles until your calves are fully stretched.-Raised your heels by extending the ankles as high as possible.-Pause at the top of the exercise for 1-3 seconds and return to the starting position.

MAIN MUSCLE USED: CALVESOTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION-Sit down in the leg press machine and place your legs on the platform in front of you.-Point your feet straight and position at the bottoms of the platform with your heels extending off. -Deactivate the safety bar -Knees should be slightly bend but stationary throughout the exercise.-Press on the platform by raising your heels and extending your ankles as high as possible. -Pause at the top of the exercise for 1-3 seconds.-Return to the starting position by lowering your heels as you bend your ankles until the calves are fully stretched.

MAIN MUSCLE USED: LOWER BACKOTHER MUSCLES USED: GLUTES AND HAMSTRINGS EXERCISE TYPE: ISOLATION-Lie face down on a hyperextension machine-Tuck your ankles under the footpads-Adjust the upper pad to suit your height; it should be resting on your upper thighs-With your body straight, cross your arms in front of you.-Bend forward at the waist while keeping your back flat. -You should feel a stretch in your hamstrings-Raise your torso back to the starting position -Contract the glutes at the top of the movement for 1-3 seconds before performing the next rep.

DUMBBELL OR BARBELL WALKING LUNGESMAIN MUSCLE USED: QUADRICEPS OTHER MUSCLES USED: HAMSTRINGS, GLUTES AND CALVESEXERCISE TYPE: COMPOUND -Stand with your shoulder width apart-For Barbell- Place a barbell across the upper back-For Dumbbell- hold dumbbells at the side of your body with a neutral grip -Step forward with one leg-Bend your knee till your rear knee nearly touches the ground.-Maintain a straight posture throughout the exercise-Drive through the heel of the leading foot and extend both knees till you are upright.-Step forward with your rear foot, repeating the lunge on the opposite leg.

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DUMBBELL STEP UP

ONE LEG DONKEY KICK BACK

ONE LEG CABLE KICK BACK

GLUTE BRIDGE

MAIN MUSCLE USED: QUADRICEPSOTHER MUSCLES USED: HAMSTRINGS, GLUTES AND CALVESEXERCISE TYPE: COMPOUND-Hold a dumbbell in each hand to your side while standing up straight-Place your right foot on an elevated platform. This can be a bench or a box. -Step on the platform by extending the hip and the knee of your right leg. -Use the heel to drive your self upwards on to the bench, while maintaining straight back.-Place the left leg on the platform as well.-Step down with the left leg by flexing the hip and knee of the right leg.-Return the starting position by placing your right foot next to your left. -Repeat with the other leg.

MAIN MUSCLE USED: CALVESOTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION-Kneel on the floor with your arms extended in front of you. A push up position with your hand slightly wider than shoulder width. -Create a 90 degree angle between your thighs and lower leg.-Maintain a straight back and look forwards throughout the exercise-Lift one leg until your hamstrings are in the line with the back; maintain the 90 degree angle in your leg.-Contract the glutes throughout the entire movement -Return the leg to the starting position and repeat with other leg.

MAIN MUSCLE USED: GLUTESOTHER MUSCLES USED: HAMSTRINGSEXERCISE TYPE: ISOLATION-Attach an ankle cuff to a low cable pulley machine. -Attach the ankle cuff to your ankle-Face the cable machine and stand around 1-2 feet away, feel free to hold the machine for support. -Keeping your knees and hips slightly bent, kick the attached ankle beck in a semicircular arc as high as you can-Contract the glutes throughout the entire movement and try to pause for 1-3 seconds at the top of the exercise -Slowly return the leg to the starting position

MAIN MUSCLE USED: GLUTESOTHER MUSCLES USED: HAMSTRINGSEXERCISE TYPE: COMPOUND-Lie flat on the ground with knees bent and place your hands on your hips-Begin the movement by driving through your heels-Extend your hips vertically upwards-Your bodyweight should be support by your upper and back and your feet.-Extend as far as possible, pause at the top of the movement for 1-3 seconds-To make this exercise harder, place a weighted plate on your hips.-Slowly return to the starting position-To make this exercise harder do not ground your foot.

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BARBELL HIP THRUSTS

GLUTE HAM RAISES

CABLE PULL THROUGH

KETTLEBELL SWINGS

MAIN MUSCLE USED: GLUTESOTHER MUSCLES USED: HAMSTRINGSEXERCISE TYPE: COMPOUND-Begin seated on the ground and your shoulders pressed against a bench behind you-Have a loaded barbell over your hips, you may want to use a bar pad-Lean back against the bench so that your shoulder blades are near the top of it.-Begin the movement by driving with your heels, extending your hips vertically upwards.-Your shoulder blades and your feet should support your weight. -Extend upwards as far as possible-Slowly return to the starting position

MAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: GLUTESEXERCISE TYPE: COMPOUND-Adjust the machine to suit your height-Place your feet against the footplate in between the roller.-Your knees should be just behind the pad-Lie facedown -Start from the bottom of the movement, flexing your knees and driving your toes into the foot-plate. Do so until you are back in an upright position-Pause at this stage of exercise for 1-3 seconds and contract your hamstrings and glutes. -Repeat the movement; be sure to keep the eccentric part of the exercise slow and controlled

MAIN MUSCLE USED: GLUTESOTHER MUSCLES USED: HAMSTRINGSEXERCISE TYPE: COMPOUND-Begin standing 2 feet in front of a low pulley with a rope attached.-Face away from the cable machine.-Straddle the cable with your feet pointed straight ahead of you.-Take a wide stance-Begin the movement by reached through your legs as far as possible, bending at the hips.-Keep your knees slightly bent and your arms straight throughout the exercise. -Extend through the hips to stand straight, at the end of the movement contract the glutes.

MAIN MUSCLE USED: HAMSTRINGSOTHER MUSCLES USED: GLUTESEXERCISE TYPE: COMPOUND-Standing with a slightly wider than shoulder width stance-Place a kettle bell between your feet-Extend your glutes backwards and bend your knees. -Pick up the kettle bell with both hands and swing it straight ahead of you-Drive through your hips and let the kettle bell reach chest level-Lower the kettle bell back down to the starting position

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FLUTTER KICKS

SMITH MACHINE SINGLE LEG

ABDUCTOR MACHINE

ADDUCTOR MACHINE

MAIN MUSCLE USED: GLUTESOTHER MUSCLES USED: HAMSTRINGSEXERCISE TYPE: COMPOUND-Lie facedown on a flat bench with your hips on the edge of the bench-Keep your legs straight and keep toes high off the floor-Using your glutes and hamstrings bring your legs the same level as the hips. The body should be parallel to the ground-Start the movement by lifting the left leg higher than the right, and then lower the left leg as you lift the right-Continue alternating in the fashion until you reach the given time.

MAIN MUSCLE USED: GLUTESOTHER MUSCLES USED: HAMSTRINGS AND QUADRICEPSEXERCISE TYPE: COMPOUND-Set the bar of the smith machine at shoulder level-Position the bar on your upper back-Place your right foot in front of you and your left foot behind you-Un-rack the bar-Flex your knee and drop your hips until your rear knee nearly touches the ground-Drive through the heel of your leading foot until you are back in the starting position-Complete the allocated amount of reps and swap legs

MAIN MUSCLE USED: ABDUCTORSOTHER MUSCLES USED: GLUTESEXERCISE TYPE: ISOLATION -Sit down on the machine and select your weight-Position your legs on the inside of the pads-Grip the handles either side of the machine-Your upper body should stay stationary throughout the exercise -Press against the machine with your legs to move them away from each other-Slowly bring your legs back to the starting position

MAIN MUSCLE USED: ADDUCTORSOTHER MUSCLES USED: GLUTES AND HAMSTRINGSEXERCISE TYPE: ISOLATION -Sit down on the machine and select your weight-Position your legs on the outside of the pads-Grip the handles either side of the machine-Your upper body should stay stationary throughout the exercise -Press against the machine with your legs to move them towards each other-Slowly bring your legs back to the starting position

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