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Gyms in Chesham Bootcamp Weight Training Workout 1 (Sept – Oct 2013)

Weights workout 1

Absolute Body Confidence gym in Chesham Weights workout 1 of 3 for the September – October 2013 Period

All the workouts in this period start with a 30 minute strength training session before various forms of high intensity cardio. Below are the weight training exercises for Bootcamp workout 1 of 3.

The 3 weight training workouts are all different focusing on different muscle groups. This workout focuses the muscles of your back and a mix of leg muscles with some emphasis on your gluteals (bum muscles).

The weigh training section of the bootcamps are done in pairs so try and partner up with someone of equal (ish) strength. you’ll get more done and get way more benefit from the session rather than partnering with someone a lot stronger or weaker than you.

You should prepare yourself to complete a minimum of 5 bases from the weigh training section of each workout. You’re going to spend  3 minutes on each base. You will then have 1 minute to change bases and ensure that you are lifting the right amount of weight.

Once 5 bases are complete, time to move on to the CV section of the workout!

Exercise Equipment Instructions Weeks 1 -4 Weeks 5-6 Weeks 7-8
Monster Olympic bar Per from lifts on both sides before swapping with partner 12-15 8-10 reps 6-8 reps
Single Arm Row Dumbells Perform lifts with both arms before swapping with partner 12-15 8-10 6-8
Back lunge with forward raise VIPR Swap with partner after rep range has been completed 12-15 8-10 6-8
Wide grip bent over row Olympic Bar Swap with partner after rep range has been completed 12-15 8-10 6-8
Overhead walking lunge Weight Plates Swap with partner after rep range has been completed 6 steps out and 6 steps back 8-10 6-8
Narrow Grip Row EZ Bar Swap with partner after rep range has been completed 12-15 8-10 6-8
Curtsey Lunges Weight Plates Partners can complete set simultaneously , once each set completed rest for 30 seconds 12-15 8-10 6-8
Upright Row 5kg Bar Swap with partner after rep range has been completed 12-15 8-10 6-8

During the period of these workouts you will change the rep range for each exercise as the above table demonstrates. As the repetitions of each exercise decrease it is important that you increase the amount weight that you are lifting so that you are only able to achieve the number of lifts prescribed and no more. If you feel you can do more lifts you need to increase the weight.

Members here is a link to the diary for you to go book your sessions: CLICK HERE

To Book a FREE weeks trial at the bootcamp CLICK HERE