Delroy's 8 Week Body Fitness Program - Drop Date 1/1/21
$50.00
Welcome to Delroy’s 8 Week Body Fitness Program!
Before you know it, the summer season will be here and YOU do not want to be that person who wished they started working out sooner--that is why there is no better time to level up your fitness routine than right now! If you’ve been regularly exercising and are looking to ramp up your routine, this program can take your training to the next level. Whether it’s to look good in a bathing suit, have more energy for the longer days, or to just feel better, this program will give you a jumpstart to increased fitness without taking up too much time.
This eight-week training program is designed to increase strength, help you shed a couple of pounds, and have you feeling your best for summer. It consists of two total-body lifts and two cardiovascular high-intensity interval training workouts to be completed each week. The key to the program is consistency. For the next eight weeks, if you can commit to 30-45 minutes a day, four days a week, you will feel a difference in your health and fitness.
You will need:
- A pair of dumbbells
- Resistance bands
- A bench or a chair for the weight-training workouts
- For the cardio workouts, access to clear space and plenty of water
To see progress and to help you stay motivated, be sure to track your workouts, including the amount of weight you used, number of repetitions and how you felt. A chart will be provided to you.
These workouts are designed to be intense, but they can be modified for all fitness levels. Move through the weight-training workouts rather quickly and choose challenging weights. Do not be afraid to push beyond your comfort zone with both the cardio and the weight-training workouts. As always, make sure you are cleared for exercise prior to engaging in a workout program.
Note: To get the most out of this program, it is important to follow a sound, supporting nutrition program, as exercise and nutrition go hand-in-hand. Be sure you are eating nutritious foods, minimizing alcohol, and listening to your body.
There are recommended days for weight training and cardiovascular training, but don’t feel locked into these exact days. It’s a good idea, however, to schedule your workouts on your calendar just as you would any appointment. This will make it more likely that you actually do the workouts.
The program is broken down into two phases. After the first four weeks, you will start back at week 1. This will allow you to compare and contrast from the first time you did the workout.
Phase 1: Weeks 1-4
Mondays and Thursdays: Lift
Tuesdays and Fridays: Cardio
You will always do three sets of 10 reps for every workout.
Phase 2: Weeks 5-8
Mondays and Thursdays : Lift days.
Tuesdays and Fridays: Cardio
Phase two is an excellent way to track how much stronger you have gotten. In order to do this, there are a few different options: we can continue doing two sets of ten repetitions or we can have one session be a strength day and another session be an endurance day.
On strength days you will aim for 6-8 repetitions, which will help you build muscular strength.
On endurance days you will increase the number of repetitions to 12-15, focusing on fast movements and keeping the heart rate elevated. Pick whatever option works best for you.
Good luck and I can’t wait to hear everyone’s success stories! Let’s go 2021!
Once you purchase this, a copy will be emailed to you beginning on January 1, 2021.