To get you on the right track,
James has designed a quick and simple programme of 30-40
minutes that you can follow for three weeks and that is
particularly suitable for those who have not exercised for some
time.
• Cardio warm up - 10
minutes: use a machine such as a bike to give your
workout a pacey and dynamic start and warm you up.
• Working on the core muscles: Use 4
different weights machines, 2 for the upper half of the body and 2
for the lower half. Lift the weights 12 times, repeat 3
times. This allows you to burn sugar, while at the same time
increasing your muscle mass - meaning that you will use more
calories even when resting.
• Next, you can do 3 sets of abdominal exercises
on the Swiss ball, which will also help to strengthen
your back.
• Finally, do another 10 minutes of
cardio, such as jogging or the glidex, to burn
fat.
This work out, if practised
3 times a week will already give you a
good basic level of fitness.
Don't hesitate to get in touch
with an instructor or personal trainer if you are
interested in having your own personal programme.
