Free Fitness Program

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Free Health and Fitness Program

Get in shape in just three weeks!

Get your personalised master program from the best of the best and reach your goals faster then you ever thought you will!

For professional instructions, personalised programs and exercise explanations please

fill in the FORM (click here).

Check with your GP before starting any gym and fitness program.*
A pulse watch is compulsory. If you should start having signes
of overtraining take a day off and reduce your training volume and intensity.

Monday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach: 10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon

Breast, Shoulder & Arms:

• Push ups
• Rowing both arms
• Flys
• Bench press
• Side laterals
• Biceps
• Triceps

Tuesday

Morning

Endurance & Fat burning

Rowing 30 – 45 min

Strength and Flexibility

Evening or late afternoon

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Wednesday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach

10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Legs and Abb:

• Good Mornings
• Squats push up
• Lunges
• Hamstrings Curls
• Quadriceps ext
• Crunches
• Scissors

Thursday

Endurance & Fat burning

Rowing 30 – 45 min

Strength and Flexibility

Evening or late afternoon

Breast, Shoulder & Arms:

• Push ups
• Rowing both arms
• Flys
• Bench press
• Side laterals
• Biceps
• Triceps

Friday

Morning

Endurance & Fat burning

First thing in the morning:

Stairs / hill running up interval training

10 min worm up, 20 min interval training within pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Saturday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach

10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon:

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Sunday

Strength and Flexibility

Legs and Abb:

• Good Mornings
• Squats push up
• Lunges
• Hamstrings Curls
• Quadriceps ext

* This is a general based program, we do not take any responsibility for accidents, or any kind of problems you might have with it.

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