Week 3 “Reduce Me”Program! - fitonez.co.nz · Friday is a 45-60min Power Walk (a Power Walk is...

Week 3

“Reduce Me”Program!

Week 3 Exercise

Plan

©Copyright 2011 Fitonez Enterprises Ltd – NZ All rights Reserved … www.fitonez.co.nz – Do not copy or reproduce

DISCLAIMER:

This e-book is for information purposes only. The information presented is in no way intended as

medical advice or to serve as a substitute for medical counselling. The information should be used in

conjunction with the guidance and care of your Doctor. You must consult your Doctor before beginning

this program as you would with any exercise program.

If you choose not to obtain the consent of your Doctor and/or work with your Doctor, you are agreeing

to accept full responsibility for your actions. By utilizing the exercise strategies contained herein, you

recognize that despite all precautions on the part of Fitonez Enterprises Ltd, there are risks of injury or

illness which can occur.

You assume all risks and waive, relinquish, and release any claim to which you may have against

Fitonez Enterprises Ltd and It's represenatives in the event of any physical injury or illness incurred in

connection with, or as a result of, the use or misuse of the information in this e-book.

**IMPORTANT: This e-book is copyrighted. To copy, share, or reproduce is in violation of the law and

prosecution will be enforced.

Other Important Information:

1. Make sure you are cleared by your doctor BEFORE you begin this or any other

exercise program.

2. NEVER do an exercise that causes you pain in any way. If you do not feel

comfortable doing a specific exercise, try one of the modifications that we provide.

3. Build up to your own fitness level. You are not in competition with anyone!

Just do the best that you can and challenge yourself. There are NO substitutes for

hard work with exercise. You owe it to yourself!

Have fun!


Workout for Week 3:

Challenge yourself the best you can with this workout. Remember the exercise guidelines outlined below for you.

See the exercise descriptions outlined in the following pages for each exercise, for details.

Fitness definition

Beginner: you have not exercised for a year or more and are currently not doing any regular exercise.

Complete 2 rounds of each set. (Warm up, Set 1, Set 2, Set 1, Set 2, Warm down)

Advanced: you are a regular exerciser, exercising at least three times per week. Complete 3 rounds of each set.

(Warm up, Set 1, Set 2, Set 1, Set 2, Set 1, Set 2, Warm down)

Complete this workout 3 times during week 3 , Tuesday, Thursday and Saturday.

Friday is a 45-60min Power Walk (a Power Walk is defined as walking with a sense of urgency in your stride)

During your workout, exercise with as minimal rest as possible.

Workout 3:

Warm up: 5-10 minutes of a fast walk, or jog. The purpose of the warm up is to get blood flowing to your

muscles and to warm the body up.

Set 1

A.20x Squat & Forward Lunge (= 20 squats total and 10 lunges each side)

B.10each Prone Stride & Knee Tucks

C.15x Push Ups

D.30sec Tricep Body Plank

Set 2

E.20each V-Squat & Foot Across Front

F.15x Prisoner Squat

G.15each Lying Leg Cross Overs

H.10each Side Plank Single Leg Lift

Warm down: 5-10 minutes of a fast walk. Stretch out when you are finished. Hold each stretch for 20-30

seconds for maximum effectiveness.


EXERCISE DESCRIPTIONS

WEEK 3

SQUAT & FORWARD LUNGE

Standing with feet about hip width apart and hands on

hips.

Bend knees and “sit” back into heels until your knees

are about 90 degrees.

Ensure your body weight goes through your heels as you

bend your knees (squat), as opposed to having your

weight over the front of your toes.

Straighten knees and stand back upright.

Take a large step/lunge forward with your right leg bending right knee

to right angle (90 degrees) and keeping back leg (left leg) straight.

Step/return right foot back to feet hip width apart position.

SQUAT as above.

Take large step/lunge forward with left leg bending left knee to right

angle (90 degrees) and keeping right leg straight.

Step/return left foot back to feet hip width apart position.

REPEAT squat and lunge, alternating legs for lunges.

PRONE STRIDE & KNEE TUCKS

Place hands shoulder width apart while kneeling

NOTE: this is not the wider push up position.

Straighten legs and come off the floor.

ENSURE your shoulders, elbows and wrists all line up,

that is, elbows and shoulders are “stacked” above

wrists and line up.

ENSURE your back is straight and your core is tight.

Maintaining hands on floor and “stacked” joints,

STRIDE FEET APART AND BACK TOGETHER

followed by BOTH FEET JUMP TOWARDS HANDS AND JUMP

BACK to start position.

Repeat alternating between strides and knee tuck jumps for the

desired number of repetitions.


PUSH UPSFULL PUSH UPS

Place hands wider than shoulders ( about one and a

half hand widths on each side, wider than shoulders)

while kneeling.

Straighten legs and come off floor.

ENSURE your shoulders, elbows and wrists all line

up, that is, elbows and shoulders are “stacked” above

wrists and line up.

As you bend both elbows and lower body,

(maintaining the “stack”), keep your back straight.

NOTE: your back should be flat and legs are at an

angle to hips and back, as in the photo.

Straighten both arms and come up.

HALF PUSH UPS

Place hands wider than shoulders ( about one and a

half hand widths on each side, wider than shoulders)

while kneeling

ENSURE your shoulders, elbows and wrists all line

up, that is, elbows and shoulders are “stacked”

above wrists and line up

As you bend both elbows and lower body, (

maintaining the “stack”), keep your back straight.

NOTE: your back should be flat and legs are at an

angle to hips and back, as in the photo.

Straighten both arms and come up.

TRICEP BODY PLANKSitting on ground with legs straight out in front of

you.

Place hands (beside buttocks) flat on ground.

Lift body off floor by raising hips up so that body

forms a straight plank.(arms remain straight.) NOTE:

feet can be toes up or toes pointed.

V-SQUAT & FOOT ACROSS FRONTStart with feet wider than hips, toes pointing out at

an angle (see photo)and arms up at shoulder

height.

Bend both knees and lower body.

As you straighten legs, lift left foot across body and

touch with right hand.

Take left foot wide and back into V-SQUAT by

bending both knees to lower body.

As you straighten legs, lift right foot across body and touch with

left hand.

Take right foot wide and back into V-SQUAT by bending both

knees to lower body.

Repeat from side to side, ENSURING you execute the V-SQUAT

in between.


PRISONER SQUAT

Standing with hands behind head and feet hip width

apart.

Bending the knees, as if to sit down, keeping your

bodyweight “in your heels”(as opposed to forward over

your toes).

“SIT” back until knees create a good right angle in the

knees.....maintaining tight core as you do.

Straighten knees and come up to standing position.

Repeat for the desired number of repetitions.

LYING LEG CROSS-OVERSLying on your back with both legs in the air and legs

as straight as possible.

NOTE: you may place your hands under your hips,

or a large towel rolled up, to ease any lower back

discomfort.

Lower both legs to about half way down.

Take legs apart wide, then bring together and across

each other.

Continue taking legs apart and crossing over.

Repeat for the desired number of repetitions.

SIDE PLANK SINGLE LEG LIFTLie on your left side with your legs together and body

in straight line.

Place your left forearm on the floor with your left

elbow directly underneath your left shoulder.

Lift your left hip off the floor to the side plank and

HOLD.

ENSURE your back is flat and your core is tight,

right foot on top on left foot.

ENSURE you keep your top shoulder directly above

bottom shoulder for alignment.

HOLD while you lift and lower your right leg the desired number of repetitions.

Repeat on the right side.


Week 3 “Reduce Me”Program! - fitonez.co.nz · Friday is a 45-60min Power Walk (a Power Walk is...

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