BEGINNER PROGRAM
Frequency: 2-3 times a week (with 1 day rest in between: 1 day yes / 1 day no)
Sets: Please START with 2 sets for each exercise before increasing to 3 sets
*Increase to 3 sets after 3-4 weeks of regular & continuous training
Rest between sets: 30 seconds to 1 minute
Reps: Please start with lowest rep before progressing to highest rep
Must Warm Up for 3-5 minutes prior to Resistance Training. This reduces the chance of injury to your muscles & joints, as well as supplies adequate blood flow to the heart
Must Stretch after Resistance Training. This releases the tension developed in
the workout, as well as relieves muscle soreness & joint stiffness *Hold each stretch position for 10-30 seconds.
Repeat 2-3 times
Do not forget to KEEP hydrated during exercising! Keep drinking water every
10-15 min
Progress to Intermediate Level Training after 8-10 weeks of regular & continuous exercising
IT IS IMPORTANT TO LISTEN TO YOUR BODY!
WATER BENEFITS
● 1) Crucial for digestion & metabolism
● 2) Carries oxygen through your blood & aids with respiration
● 3) Regulates Body Temperature
● 4) Lubricates your joints
● 5) Removes Waste through urination & perspiration
** Please Note :
As a general rule, it is recommended to drink ‘half an ounce to one ounce of water for each pound’ you weight! For example, if you weigh 140lbs, then you should drink anywhere between 70-140 ounces of water
It is preferable for women to drink 8-10 glasses (1 glass = 8 ounces) of water per day (total of 2-2.5 liters per day). As for men, it is preferable to drink 10-12 glasses (1 glass = 8 ounces) of water per day (total of 2.5-3 liters per day). Add lemon in your water for
flavour (if need be). You also consume water from the food you eat…Although there are certain foods that may contribute to a portion of the recommended ‘daily water intake’ (such as certain fruits (watermelon) & vegetables (spinach), as well as certain beverages (herbal tea & coffee), water should still remain your drink of choice!
Additional Note
Please keep in mind that there are certain factors that may alter your ‘daily recommended water intake’, such as exercise, environment, health, pregnancy and/or breast feeding
*When exercising, you need to drink more water ‘before, during, and after’ (please see below for exact amount)
*You should also drink more water during ‘hot & humid’ weather to prevent dehydration
*Your body loses fluids when you are sick / fever, vomiting, or diarrhea, so you must replenish your body to rehydrate
*Women who are pregnant and/or breast feeding need to drink more to stay hydrated
Try to drink 1-2 glasses of water an hour prior to exercise
It is essential to keep hydrated during exercise (every 10-15 min)
It is also recommended to drink 2 glasses of water for ‘every pound loss’ after exercise as you tend to lose water during exercising
BEGINNER WORKOUT
Beginner Program 1
EQUIPMENT NEEDED: MAT (preferably)
1. Jumping Jacks 3 x 8-10
2. Wall Squat 3 x hold for 10-15 secs each time
3. Pulse Squat 3 x 8-10
4. Walking (or Stationary) Lunges 3 x 6-8 each leg
5. Bridge (can also spread legs each time you go up) 3 x 10-12
6. Girl Push-Ups (or regular push-ups if capable) 3 x 6-8
7. Arm Circles 3 x 8-10 (clockwise & counterclock)
8. Arm Pulses 3 x 8-10 each side (palms up & palms down)
9. Floor Tricep Dips 3 x 6-8
10. ABS: – Hundreds 3 x 10
11. Push Throughs 3 x 10
12. Dead Bug 3 x 6-8 each side
BEGINNER PROGRAM 2
EQUIPMENT NEEDED: MAT (preferably)
1. Jumping Jacks 3 x 8-10
2. Side Squat Walk 3 x 6-8 each side
Squat to Sidekick 3 x 6-8 each leg
Reverse Lunge to Knee Drive (or only Reverse Lunge if too complicated and/or not coordinated) 3 x 6-8 each leg
Donkey Kicks 3 x 8-10 each leg
Girl Push-Ups (or regular push-ups if capable) 3 x 6-8
Arm Circles 3 x 8-10 (clockwise & counterclock)
Arm Pulses 3 x 8-10 each side (palms up & palms down)
Floor Tricep Dips 3 x 6-8
ABS: – Ankle Touch 3 x 8-10 each side
Toe Touch 3 x 8-10 each leg
INTERMEDIATE PROGRAM
Frequency: 3-4 times a week (with 1 day rest in between: 1 day yes / 1 day no)
Rest between sets: 30 seconds to 1 minute
Reps: Please start with lowest rep before progressing to highest rep
Must Warm Up for 3-5 minutes prior to Resistance Training. This reduces the chance of injury to your muscles & joints, as well as supplies adequate blood flow to the heart
Must Stretch after Resistance Training.
This releases the tension developed in the workout, as well as relieves muscle soreness & joint stiffness
*Hold each stretch position for 10-30 seconds. Repeat 2-3 times
Do not forget to KEEP hydrated during exercising! Keep drinking water every
10-15 min
Progress to Intermediate Level Training after 8-10 weeks of regular & continuous exercising
IT IS IMPORTANT TO LISTEN TO YOUR BODY!
WATER BENEFITS
● 1) Crucial for digestion & metabolism
● 2) Carries oxygen through your blood & aids with respiration
● 3) Regulates Body Temperature
● 4) Lubricates your joints
● 5) Removes Waste through urination & perspiration
** Please Note :
As a general rule, it is recommended to drink ‘half an ounce to one ounce of water for each pound’ you weight! For example, if you weigh 140lbs, then you should drink anywhere between 70-140 ounces of water
It is preferable for women to drink 8-10 glasses (1 glass = 8 ounces) of water per day (total of 2-2.5 liters per day). As for men, it is preferable to drink 10-12 glasses (1 glass = 8 ounces) of water per day (total of 2.5-3 liters per day). Add lemon in your water for
flavour (if need be). You also consume water from the food you eat…Although there are certain foods that may contribute to a portion of the recommended ‘daily water intake’ (such as certain fruits (watermelon) & vegetables (spinach), as well as certain beverages (herbal tea & coffee), water should still remain your drink of choice!
Additional Note
Please keep in mind that there are certain factors that may alter your ‘daily recommended water intake’, such as exercise, environment, health, pregnancy and/or breast feeding
*When exercising, you need to drink more water ‘before, during, and after’ (please see below for exact amount)
*You should also drink more water during ‘hot & humid’ weather to prevent dehydration
*Your body loses fluids when you are sick / fever, vomiting, or diarrhea, so you must replenish your body to rehydrate
*Women who are pregnant and/or breast feeding need to drink more to stay hydrated
Try to drink 1-2 glasses of water an hour prior to exercise
It is essential to keep hydrated during exercise (every 10-15 min)
It is also recommended to drink 2 glasses of water for ‘every pound loss’ after exercise as you tend to lose water during exercising
INTERMEDIATE WORKOUT
Intermediate Program 1
● *Equipment Needed: Mat / DB (Dumbbell)
● *Please pick DB weight according to your strength
DB Squat to Overhead Press 3 x 10-12
DB Squat to Reverse Lunge 3 x 8-10 each leg
Burpee Squat Jump 3 x 10-12
Single Leg Bridge with DB Chest Fly (or Chest Press) 3 x 8-10 each leg
Push-Up (regular or shoulder touch or clap push-up) 3 x 10-12
DB Deadlift / Bent-Over Row Combo 3 x 10-12
DB Burpee Curl Press 3 x 10-12
Around the World DB Rotation 3 x 10-12
Standing DB Kickbacks 3 x 10-12
ABS: – Plank (regular or shoulder touch or leg lift)
○ – Side Plank (leg lift or hip lift)
○ – Mountain Climbers
INTERMEDIATE PROGRAM 2
● *Equipment Needed: Mat / DB (Dumbbell) / Ketel
● *Please pick weight according to your strength
DB Reverse Lunge to Curtsy Lunge 3 x 8-10 each leg
DB Walking Lunge to Overhead Press (or DB Walking Lunge with Twist) 3 x 8-10 each leg
Jump Lunge Burpee 3 x 8-10
Burpee with Push-Up 3 x 10-12
Lateral Walking Push-Ups 3 x 8-10 each side
DB Curl to Press 3 x 10-12
Ketel Swings 3 x 12-15
DB Burpee Row to Shoulder Press 3 x 10-12
DB Chest Press with Skull Crushers 3 x 10-12
ABS: – DB Sit-Ups
○ – DB Russian Twist
○ – Scissors or Flutter Kicks
INTERMEDIATE PROGRAM 3
● *Equipment Needed: Mat / DB (Dumbbell) / Ketel
● *Please pick weight according to your strength
DB Reverse Lunge to Curtsy Lunge 3 x 8-10 each leg
DB Walking Lunge to Overhead Press (or Walking Lunge with Twist holding ketel) 3 x 8-10 each leg
DB Walking Deadlift 3 x 8-10 each leg
Lateral Walking Push-Ups 3 x 8-10 each side
Burpee with Push-Up 3 x 8-10
DB Deadlift / Bent-Over Row Combo 3 x 10-12
Ketel Swing 3 x 12-15
DB Burpee Curl Press 3 x 10-12
Standing DB Kickbacks 3 x 10-12
ABS: – Plank (regular or shoulder touch or leg lift)
○ – Side Plank (leg lift or hip lift)
○ – Mountain Climbers
INTERMEDIATE PROGRAM 4
● Equipment Needed: Mat / DB (Dumbbell) / Ketel
● *Please pick Weight according to your strength
DB Front Lunge Pass Under 3 x 6-8 each leg
DB Tick Tock Lunge 3 x 6-8 each leg
DB Lateral Lunge to Curtsy Lunge 3 x 6-8 each leg
Lateral Walking Push-Ups 3 x 8-10 each side
Push-Up (regular or shoulder touch or clap push-up) 3 x 10-12
DB Deadlift / Bent-Over Row Combo 3 x 10-12
DB Burpee Curl Press 3 x 10-12
Around-the-World DB Rotation (3 x 10-12) or DB Lateral to Front Raise (3 x 8-10)
DB Chest Press with Skull Crushers 3 x 10-12
ABS: – DB Sit-Ups
○ – DB Russian Twist
○ – Scissors or Flutter Kicks
**PLEASE NOTE: You may use this training program at home and/or at gym. When at gym, you may substitute DB with BB (Barbell) for certain exercises to add variety
ADVANCED PROGRAM
Frequency: 4 times a week (with 1 day rest in between: 1 day yes / 1 day no)
Rest between sets: 30 seconds to 1 minute
Reps: Please start with lowest rep before progressing to highest rep
Must Warm Up for 3-5 minutes prior to Resistance Training. This reduces the chance of injury to your muscles & joints, as well as supplies adequate blood flow to the heart
Must Stretch after Resistance Training. This releases the tension developed in the workout, as well as relieves muscle soreness & joint stiffness *Hold each stretch position for 10-30 seconds. Repeat 2-3 times
Do not forget to KEEP hydrated during exercising! Keep drinking water every
10-15 min
IT IS IMPORTANT TO LISTEN TO YOUR BODY!
WATER BENEFITS
● 1) Crucial for digestion & metabolism
● 2) Carries oxygen through your blood & aids with respiration
● 3) Regulates Body Temperature
● 4) Lubricates your joints
● 5) Removes Waste through urination & perspiration
** Please Note :
As a general rule, it is recommended to drink ‘half an ounce to one ounce of water for each pound’ you weight! For example, if you weigh 140lbs, then you should drink anywhere between 70-140 ounces of water
It is preferable for women to drink 8-10 glasses (1 glass = 8 ounces) of water per day (total of 2-2.5 liters per day). As for men, it is preferable to drink 10-12 glasses (1 glass = 8 ounces) of water per day (total of 2.5-3 liters per day). Add lemon in your water for
flavour (if need be). You also consume water from the food you eat…Although there are certain foods that may contribute to a portion of the recommended ‘daily water intake’ (such as certain fruits (watermelon) & vegetables (spinach), as well as certain beverages (herbal tea & coffee), water should still remain your drink of choice!
Additional Note
Please keep in mind that there are certain factors that may alter your ‘daily recommended water intake’, such as exercise, environment, health, pregnancy and/or breast feeding
*When exercising, you need to drink more water ‘before, during, and after’ (please see below for exact amount)
*You should also drink more water during ‘hot & humid’ weather to prevent dehydration
*Your body loses fluids when you are sick / fever, vomiting, or diarrhea, so you must replenish your body to rehydrate
*Women who are pregnant and/or breast feeding need to drink more to stay hydrated
Try to drink 1-2 glasses of water an hour prior to exercise
It is essential to keep hydrated during exercise (every 10-15 min)
It is also recommended to drink 2 glasses of water for ‘every pound loss’ after exercise as you tend to lose water during exercising
ADVANCED PROGRAM
● *Equipment Needed: Mat / DB (Dumbbell) / Resistance Band
● *Please pick DB Weight according to your strength
● *Please pick Resistance Band Color according to your strength (different color = different strength)
● *frequency: 4-5 times a week
Sumo Squat Jumping Jacks (holding small DBs) 3 x 10-12
Lateral Walking Push-Ups (with resistance band around wrists and/or feet) 3 x 8-10 each side
Clap Push-Ups (or Push-Up to Side Plank) 3 x 10-12
Burpee Squat Jump (with resistance band around thighs) 3 x 10-12
Jump Lunge Squat Combo 3 x 6-8
DB Deadlift / Bent-Over Row Combo 3 x 10-12
DB Curl to Press 3 x 12-15
DB Lateral to Front Raise 3 x 8-10
Burpee with Tricep Push-Up 3 x 10-12
ABS: – DB Sit-Up Cross Punch 3 x 10-12
○ – Side Plank Reach Under 3 x 8-10 each side
○ – Jumping Mountain Climbers + Regular Mountain Climbers (3 x 20secs for each exercise = 40secs total for both exercises combined)
ADVANCED PROGRAM 2
● *Equipment Needed: Mat / DB (Dumbbell) / Resistance Band
● *Please pick DB Weight according to your strength
● *Please pick Resistance Band Color according to your strength (different color = different strength)
● *frequency: 4-5 times a week
DB Squat to Reverse Lunge 3 x 6-8 each leg
DB Squat Deadlift Combo (with resistance band around thighs) 3 x 8-10
Jump Lunge Burpee 3 x 8-10
Lateral Walking Push-Ups (with resistance band around wrists and/or feet) 3 x8-10 each side
Clap Push-Ups (or Push-Up to Side Plank) 3 x 10-12
DB Deadlift / Bent-Over Row Combo 3 x 10-12
DB Burpee Curl Press 3 x 12-15
DB Lateral to Front Raise 3 x 8-10
DB Kickbacks 3 x 12-15
ABS:DB Sit-Up Cross Punch 3 x 10-12
○ – Side Plank Reach Under 3 x 8-10 each side
○ – Jumping Mountain Climbers + Regular Mountain Climbers (3 x 20secs for each exercise = 40secs total for both exercises combined)
ADVANCED PROGRAM 3
● *Equipment Needed: Mat / DB (Dumbbell) / Resistance Band
● *Please pick DB Weight according to your strength
● *Please pick Resistance Band Color according to your strength (different color = different strength)
● *frequency: 4-5 times a week
DB Lateral Walk Squat (with resistance band around thighs) 3 x 8-10 each leg
Burpee Squat Hold (with resistance band around thighs) 3 x 10-12
Lateral Walking Push-Ups (with resistance band around wrists and/or feet) 3 x 8-10 each side
Clap Push-Ups (or Push-Up to Side Plank) 3 x 10-12
Side-to-Side Squat Jump (holding medicine ball & resistance band around thighs 3 x 6-8
DB Deadlift / Bent-Over Row Combo 3 x 10-12
DB Burpee Curl Press 3 x 12-15
Around-the-World DB Rotation (3 x 10-12) or DB Lateral to Front Raise (3 x 8-10)
Burpee with Tricep Push-Up 3 x 10-12
ABS: – DB Sit-Up Cross Punch 3 x 10-12
○ – Side Plank Reach Under 3 x 8-10 each side
○ – Jumping Mountain Climbers + Regular Mountain Climbers (3 x 20secs for each exercise = 40secs total for both exercises combined)
ADVANCED PROGRAM 4
● *Equipment Needed: Mat / DB (Dumbbell)
● *Please pick Weight according to your strength
● *frequency: 4-5 times a week
● 1) DB Front Lunge Pass Under 3 x 6-8 each leg
● 2) DB Tick Tock Lunge 3 x 6-8 each leg
● 3) DB Lateral Lunge to Curtsy Lunge 3 x 6-8 each leg
● 4) Lateral Walking Push-Ups 3 x 8-10 each side
● 5) Push-Up (regular or shoulder touch or clap push-up) 3 x 10-12
● 6) DB Deadlift / Bent-Over Row Combo 3 x 10-12
● 7) DB Burpee Curl Press 3 x 10-12
● 8) Around-the-World DB Rotation (3 x 10-12) or DB Lateral to Front Raise (3 x 8-10)
● 9) DB Chest Press with Skull Crushers 3 x 10-12
● 10) ABS:DB Sit-Ups
○ – DB Russian Twist
○ – Scissors or Flutter Kicks