6 Week Beginner Strength Training & Lean Body Plan
6 weeks - $19.00
Are you just beginning your journey to fitness? Perhaps you've heard that lean muscle will boost your metabolism, flatten your stomach, tone your arms, lift your chest, tighten your butt and even "give you "youth".
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You've heard right!
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It can be intimidating to figure out exactly *how* to safely and effectively add lean muscle to replace fat. Are you doing damage to your joints? Are you "wasting your time" with ineffective exercises? Are you doing cookie-cutter programs from magazines, and guessing about how to perform the exercises correctly?
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This plan is the solution for the novice exerciser who needs to begin adding lean muscle, or the experienced exerciser who has never tried strength training. Designed to introduce the body to an effective 6 weeks of fitness, the program is split into three separate 2 week components, each building upon the next. Over the entire 6 weeks, you will feel your joints, muscles and ligaments grow firmer and stronger, and watch those "sagging" body parts become lifted and toned!
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The plan author is Ben Greenfield, the 2008 personal trainer of the year, and a nationally recognized fitness and nutrition expert. You're given details instructions, and full access to the TrainingPeaks library of photos and videos for *every* exercise in the plan - so there is zero guesswork! At a fraction of the cost of personal training or an expensive DVD and book series, you can now enjoy watching your body become firm and toned as you begin your 6 Week Beginner Strength Training Plan.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Dumbbell Strength Phase I & II
Planned Time: 0:00:00
Follow the same rules as Barbell Strength.
Planned Time: 0:00:00
Follow the same rules as Barbell Strength.
Workout #2 : Strength
Body Weight Strength Phase I
Planned Time: 0:00:00
Complete this 5 exercise circuit 3 times through.
Planned Time: 0:00:00
Complete this 5 exercise circuit 3 times through.
Workout #3 : Strength
Stability Ball Strength Phase I
Planned Time: 0:00:00
Superset all exercises in this routine, beginning with pushups to planks. The final exercise (the sit ups) will be done solo, with just 30 seconds rest after each set.
Planned Time: 0:00:00
Superset all exercises in this routine, beginning with pushups to planks. The final exercise (the sit ups) will be done solo, with just 30 seconds rest after each set.
Workout #4 : Strength
Dumbbell Strength Phase I & II
Planned Time: 0:00:00
Follow the same rules as Barbell Strength.
Planned Time: 0:00:00
Follow the same rules as Barbell Strength.
Workout #5 : Strength
Body Weight Strength Phase I
Planned Time: 0:00:00
Complete this 5 exercise circuit 3 times through.
Planned Time: 0:00:00
Complete this 5 exercise circuit 3 times through.
Workout #6 : Strength
Stability Ball Strength Phase I
Planned Time: 0:00:00
Superset all exercises in this routine, beginning with pushups to planks. The final exercise (the sit ups) will be done solo, with just 30 seconds rest after each set.
Planned Time: 0:00:00
Superset all exercises in this routine, beginning with pushups to planks. The final exercise (the sit ups) will be done solo, with just 30 seconds rest after each set.
Workout #7 : Strength
Dumbbell Strength Phase I & II
Planned Time: 0:00:00
Follow the same rules as Barbell Strength.
Planned Time: 0:00:00
Follow the same rules as Barbell Strength.
Workout #8 : Strength
Body Weight Strength Phase II
Planned Time: 0:00:00
Complete this 5 exercise circuit 3 times through.
Planned Time: 0:00:00
Complete this 5 exercise circuit 3 times through.
Workout #9 : Strength
Barbell Strength Phase II
Planned Time: 0:00:00
Warm-up and stretch for 5 -10 minutes. For 15-20 reps, rest 30-45 seconds after each set. For 12 reps, rest 45-60 seconds. For 10 reps, rest 60-90 seconds. If you are in a hurry or you want to make your workout more difficult, you can "superset", meaning that during the rest period for one exercise, you perform the subsequent exercise. For example, immediately after "barbell squats", you would move on to "barbell rows", then back to "barbell squats"... For the 1st set, choose a weight that you can perform fairly easily. For the 2nd set, add weight and attempt to achieve 75-85%. Add weight for the 3rd set again and, if necessary, the 4th set also.
Planned Time: 0:00:00
Warm-up and stretch for 5 -10 minutes. For 15-20 reps, rest 30-45 seconds after each set. For 12 reps, rest 45-60 seconds. For 10 reps, rest 60-90 seconds. If you are in a hurry or you want to make your workout more difficult, you can "superset", meaning that during the rest period for one exercise, you perform the subsequent exercise. For example, immediately after "barbell squats", you would move on to "barbell rows", then back to "barbell squats"... For the 1st set, choose a weight that you can perform fairly easily. For the 2nd set, add weight and attempt to achieve 75-85%. Add weight for the 3rd set again and, if necessary, the 4th set also.