Sweat Express Fitness Programme
An intensive workout - ideal for the competitive person
But First...
Know your limitations:
- Your maximum heart rate is 220 minus your age
- Aim to work at 60-70% of your maximum, FOLLOWING a steady warm up
- The Cool Down period allows your heart rate to return to its normal rate
Follow these guidelines for a good all-round workout designed to tone your body and help you to lose weight.
Consult one of the Gymz staff about any concerns you may have, or for information on checking your pulse.
Sweat Express Programme
LifeStep 12 minutes
Stretch
LifeRower 10 minutes
LifeCycle 5 minutes
LifeStride 5 minutes
Last Pull Downs 4x6 repetitions
Leg Extensor 4x6 repetitions
Pec Deck 4x6 repetitions
Leg Curl 4x6 repetitions
Abdominal Curls 1x50 repetitions
Upright Row 2x15 repetitions
Incline Press 4x6 repetitions
Shoulder Press 4x6 repetitions
Abdominal Curls 1x50 repetitions
Close Grip Pull 4x6 repetitions
Any LifeSystem 5 minute Cool Down
Stretch
Well Done!
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