12 Week Workout Plan | Home Exercise Program (Wk 10)

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12 Week Workout Plan | Home Exercise Program (Wk 10)

12 Week Workout Plan | Home Exercise Program (Wk 10)

Welcome to week 10 of your 12 week home workout plan. The last 4 weeks of this program have been designed to be the hardest.
However, if you have been following my eating plan and this exercise plan you should have lost some body fat. Please keep up with your fortnightly pictures.

The workout
There are five exercises that need to be performed one after the other. Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.
HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds) Rest (seconds)
Beginner 15 45
Intermediate 20 40
Advanced 30 30

 
4-12 week workout plan
Exercises to perform in rotation

  1. Roll out
  2. Single leg pendulum jumps
  3. Shoulder press with feet on chair
  4. Side way standing long jump
  5. Press up


Roll out
Start with your knees on the floor with your body leaning forward. You will need both hands on the table cloths. Slide forward tilting from your knees until your arms are fully extended and your body is low to the floor. Slide your body back without your bum being elevated in the air.

Single leg pendulum jumps
Stand on one leg and jump side to side. Try to travel 15 centimeters with each jump you perform. Move your arms up and down with each jump.

Shoulder press with feet on chair
Start with your hands on the floor with your feet shoulder width apart. Place your feet on the chair. Remember that the closer your arms are to your feet the harder the exercise will be. Lower your head towards the floor by bending your elbows, and then start to straighten your arms so that you revert to the start position. Perform as many repetitions as you can.

Side-ward standing long jump
You will do the same wind up and knee bend as you did in the standing long jump, but your hands will swing side ward instead of backwards. Jump as far as you can horizontally and then jump back to where you first started. Keep repeating this.

Press ups
Only your hands and feet will be on the floor. Have your feet hip width apart and your hands shoulder width apart. Bend your arms and bring your chest to the floor. Once your chest has touched the floor you want to straighten your arms out until you are back to the start position.
 

Ab workout

The workout
All five exercises must be completed in the order shown in the table below. You only rest when you have completed all 5 exercise. You will find the correct rest period, repetitions and the amount of sets to complete for your ability in the table below.
Ab Workout Routine for Your Ability

Beginner Intermediate Advanced
Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
Dorsal Raise 10 3 45 15 4 45 20 4 30
Knee tucks 10 3 45 15 4 45 20 4 30
Plank with hip dips 10 3 45 15 4 45 20 4 30
Plank spiderman 10 3 45 15 4 45 20 4 30
Inchworm plank 10 3 45 15 4 45 20 4 30


Dorsal raise with double arm and leg raise
Raise your chest from the floor with your arms extended above your head. You will also raise bot your legs at the same time.

Knee tucks
Raise your trunk upwards and pull your knees up at the same time. Your body and your legs should naturally come to a stop at the same time once you have reached the limits of your flexibility.

Plank with hip dips
Start in the side plank position and move your hips towards the floor as low as you can and then upwards as high as you can. Do not rotate or bend your body forward.

Plank Spider man
Hold the plank position and drive your knees up the side of your body towards the arm pits. Return your legs to the start position and do the same with your opposite leg.

Inchworm plank
Perform the plank but with your hands on the floor. Walk your feet in towards your hands taking small steps. Once you have walked your feet in as much as you can jump your feet back to the start position.

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12 Week Workout Plan For Weight Loss | Home Exercise (wk 11)

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Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an ASA qualified swimming teacher, and a qualified personal trainer. Gerald has developed his own exclusion diet, which he uses to help his clients lose weight.

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