ZONE
WORKOUTS
BARATHEON
BODY BUILDER
ZONE 1 | FREE WEIGHTS
WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE
BICEP CURLS
Stand with your arms
Use a 6-12 guide, if
Repeat the movement
Start by selecting a set
by your side holding
you can’t perform 6
up to 12 times or to
of dumbbells. Choose
the dumbbells. Pull
repetitions it is too
failure if that is before
your weight using the
your elbows into your
heavy, if you can
12 repetitions.
6-12 guide.
sides. Lift the dumbbells perform more than 12
Repeat 3 times, making
upwards until your
it is too light. Adjust
a total of 3 sets of up to
bicep is fully contracted
your weight within
12 repetitions.
and then return to the
these limits as you get
starting point.
stronger.
DUMBBELL ROW
Use a flat bench, Place
Pull the dumbbell up
Repeat the movement
Start by selecting a set
your left hand and your
to meet your body and
up to 12 times or to
of dumbbells. Choose
left knee on the bench
then lower back down
failure if that is before
your weight using the
keeping your back
without touching the
12 repetitions.
6-12 guide.
straight in a ‘hunting
floor to complete a
Repeat 3 times with
dog’ position. Pick up
single rep.
both left and right arms,
the dumbbell from the
making a total of 3 sets
floor with your right
each side of up to 12
hand.
repetitions.
INCLINE
DUMBBELL PRESS
Set a bench at a 45
Use a 6-12 guide, if
From this position,
degree angle. Lie
you can’t perform 6
return the dumbbells
Start by selecting a light
down and holding the
repetitions it is too
to your starting
set of dumbbells (you
dumbbells, extend your
heavy, if you can
position and repeat the
can work your way up
arms straight out above
perform more than 12
movement up to 12
to heavier sets as your
your head, knuckles
it is too light. Adjust
times or to failure if that
strength increase)
forward, start with the
your weight within
is before 12 repetitions.
dumbbells touching.
these limits as you get
Repeat 3 times, making
Bring your arms down
stronger.
a total of 3 sets of up to
and back until the
12 repetitions.
dumbbells are level with
your shoulders
DUMBBELL
LUNGES
Stand with your arms
Repeat the movement
Repeat 3 times, making
by your side holding
up to 12 times or to
a total of 3 sets of up to
Start by selecting a set
the dumbbells. Lunge
failure if that is before
12 repetitions.
of dumbbells. Choose
forward with your left
12 repetitions.
your weight using the
leg until your knee
Repeat 3 times, making
6-12 guide.
almost touches the
a total of 3 sets of up to
floor. Return to the
12 repetitions.
start point and repeat
with your right leg to
complete your first rep.
SIDE LATERAL
RAISES
Stand with your arms
Repeat the movement
Repeat 3 times, making
by your side holding the
up to 12 times or to
a total of 3 sets of up to
Start by selecting a set
dumbbells. With a slight failure if that is before
of dumbbells. Choose
bend in the arm, raise
12 repetitions.
your weight using the
the dumbbells straight
Repeat 3 times, making
6-12 guide.
out so your arms are
a total of 3 sets of up to
parallel with the floor.
12 repetitions.
12 repetitions.
Return to the start
position to complete
the rep.
DUMBBELL SQUAT
AND THRUST
Holding the dumbbells
From the squatting
Push the dumbbells
in place carefully
position, return to your
over your head and
Start by selecting a light
squat down. Use a
original position.
then return to your start
set of dumbbells (you
6-12 guide, if you can’t
position, then repeat
can work your way up
perform 6 repetitions it
the movement up to 12
to heavier sets as your
is too heavy, if you can
times or to failure if that
strength increase)
perform more than 12
is before 12 repetitions.
Hold the dumbbells
it is too light. Adjust
Repeat 3 times, making
level with your
your weight within
a total of 3 sets of up to
shoulders.
these limits as you get
12 repetitions.
stronger.
COOL DOWN WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE
TARGARYEN
TRIATHALON
ZONE 2 | CARDIO
ROW START
Reach Forward and
Bending your legs
Continue to row for
Sit down on the seat
take hold of the handle.
return to the starting
10mins.
and carefully place your
Slowly pull the handle
point. Repeat the
feet on the footpads.
back towards you until
process building up
Tighten the straps so
your legs are almost
speed until you are
your feet are securely
locked. Continue to pull
rowing at a comfortable
held.
through until the bar is
pace.
almost touching your
sternum.
CROSS TRAINER
TRANSITION
Set a moderate difficulty To calculate your
Keep your heart rate in
level and make sure you
maximun heart rate
the required zone for 5
Find a cross trainer and
are holding on to the
deduct your age from
mins.
jump on. Get your legs
heart rate plates so your
220. Then it is just a
moving until the control
heat rate is displayed
matter of working out
panel comes to life.
on the screen. You need
your percentages.
your heart rate to be
between 65-80% of your
maximum for effective
fat burning.
BIKE RIDE
Set the resistance to a
Its all about intensity
High Intensity Cardio
Find a bike and set
level that is challenging
here, so pedal at a
Training is great for
the seat height to hip
but not too difficult, it
comfortable pace for
shedding fat so push
level. Jump on and start
should feel like going up 30 seconds and then
yourself to your limit.
pedalling.
a shallow incline. (level 5 pedal flat out as hard as
You will need to
is a good starting point)
you can for 30 seconds.
increase your difficulty
Continue this system
level on the bike as you
every 30 seconds for a
get fitter.
total of 20 minutes.
CROSS TRAINER
TRANSITION
Set a moderate difficulty To calculate your
Keep your heart rate in
level and make sure you
maximun heart rate
the required zone for 5
Find a cross trainer and
are holding on to the
deduct your age from
mins.
jump on. Get your legs
heart rate plates so your
220. Then it is just a
moving until the control
heat rate is displayed
matter of working out
panel comes to life.
on the screen. You need
your percentages.
your heart rate to be
between 65-80% of your
maximum for effective
fat burning.
TREADMILL TIME!
Increase the speed by
Continue jogging for
It is fine ok to start off
Stand on a Treadmill
pressing the speed
15. As you progress it
with a fast walk until
and press the quick
button on the control
will become easier, so
you feel comfortable
start button. Allow your
panel. Increase until
increase the speed to
jogging, it is also ok to
make it more difficult.
alternate fast walking
legs to move at the pace you progress from a fast
of the belt as it begins
walk to a light jog.
with jogging while you
build your fitness.
to move.
CROSS TRAINER
FINISH
Set a moderate difficulty To calculate your
Keep your heart rate in
level and make sure you
maximun heart rate
the required zone for 5
Find a cross trainer and
are holding on to the
deduct your age from
mins.
jump on. Get your legs
heart rate plates so your
220. Then it is just a
moving until the control
heat rate is displayed
matter of working out
panel comes to life.
on the screen. You need
your percentages.
your heart rate to be
between 65-80% of your
maximum for effective
fat burning.
TYRELL
CORE
CRUSHER
ZONE 3 | FUNCTIONAL
PUSH UP
INVERTED ROW
KNEE DRIVE
TRICEP EXTENSION
LUNGE
HAMSTRING PULL IN
HIGH CURL
STARK
STRENGTH
SESSION
ZONE 4 | RESISTANCE MACHINES
WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE
CHEST PRESS
Set the weight stacks.
Take the handles in
Once extended,
Using the Chest Press
Use a 6-12 guide, if
both hands, knuckles
return to the starting
Machine, set the seat
you can’t perform 6
forward and press until
position and repeat the
height so that the
repetitions it is too
your arms are fully
movement up to 12
handles are level with
heavy, if you can
extended.
times or to failure if that
your mid chest.
perform more than 12
This exercise works the
is before 12 repetitions.
it is too light. Adjust
chest and the triceps.
Repeat 3 times, making
your weight within
a total of 3 sets of up to
these limits as you get
12 repetitions.
stronger.
LAT PULLDOWN
Whilst standing take
Sit down and secure
From the top of the
Using the Lat Pulldown
hold of the bar so
your legs under the
chest return the bar to
machine. Set your
that your arms are
pads. Leaning back very
the starting point and
weight using the 6-12
slightly wider than
slightly, pull the bar
repeat the movement
guide.
your shoulders. Use a
down to meet the top of up to 12 times or to
6-12 guide, if you can’t
your chest
failure if that is before
perform 6 repetitions it
12 repetitions.
is too heavy, if you can
Repeat 3 times, making
perform more than 12
a total of 3 sets of up to
it is too light. Adjust
12 repetitions.
your weight within
these limits as you get
stronger.
SHOULDER PRESS
Set the seat height so
Use a 6-12 guide, if
Repeat the movement
Using the shoulder
that the bars are level
you can’t perform 6
up to 12 times or to
press machine. Set your
with your shoulders.
repetitions it is too
failure if that is before
weight using the 6-12
Take hold of the bars
heavy, if you can
12 repetitions.
guide.
knuckles up and press
perform more than 12
Repeat 3 times, making
until your arms are just
it is too light. Adjust
a total of 3 sets of up to
before the lock out
your weight within
12 repetitions.
position. Return to the
these limits as you get
start point for one rep.
stronger.
LEG EXTENSION
Take a seat in the
Extend you legs
Return your legs to the
Using the Leg Extension
machine, adjust the
upwards until they
starting position and
machine. Set your
seat back so that your
are parallel with the
repeat the movement
weight using the 6-12
knee is in line with pivot
floor. Use a 6-12 guide,
up to 12 times or to
guide.
point. Adjust the leg rest if you can’t perform
failure if that is before
so that it sits just above
6 repetitions it is
12 repetitions.
your ankle.
too heavy, if you can
Repeat 3 times, making
perform more than 12
a total of 3 sets of up to
it is too light. Adjust
12 repetitions.
your weight within
these limits as you get
stronger.
LEG CURL
Take a seat in the
Curl your legs under you
Return your legs to the
Using the Leg Curl
machine, adjust the
as far as you can. Use a
starting position and
machine. Set your
seat back so that your
6-12 guide, if you can’t
repeat the movement
weight using the 6-12
knee is in line with pivot
perform 6 repetitions it
up to 12 times or to
guide.
point. Adjust the leg rest is too heavy, if you can
failure if that is before
so that it sits just behind perform more than 12
12 repetitions.
your ankle and your legs
it is too light. Adjust
Repeat 3 times, making
are now parallel with
your weight within
a total of 3 sets of up to
the floor.
these limits as you get
12 repetitions.
stronger.
CABLE PULLOVERS Set the weight stack.
Take hold of the bar,
Return to the starting
Go over to the cable
Use a 6-12 guide, if
knuckles down, step
position and repeat the
machine, using the
you can’t perform 6
back so that your arms
movement up to 12
are straight out in front
times or to failure if that
heavy, if you can
of you. Keeping your
is before 12 repetitions.
perform more than 12
arms straight push
Repeat 3 times, making
it is too light. Adjust
down until the bar
a total of 3 sets of up to
your weight within
meets your waist.
12 repetitions.
straight bar attachment. repetitions it is too
these limits as you get
stronger.
COOL DOWN WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE
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