8-Week Beginner Weight-Lifting Programme هذه الدورة تدرس باللغة الإنجليزية

تفاصيل الدورة

Course Highlights

• Includes over 3 hours of video content, 140 video lectures, daily printable fitness logs and nutritious recipes.
• Learn unique and simple exercises for weight training.
• Use the fitness logs to keep track of progress and follow through with your fitness journey.
• Each day includes different exercises, to keep the plan exciting.

This weight training programme has been created specifically for beginners interested in strength training or gym lovers wanting to explore a new area of ;

Instructor Bio

Jen Puzio, your passionate fitness trainer has a in Sports Medicine and Athletic Training. She also has a from Frostburg State University in Health and Physical Education Teaching and has teaching and coaching experience at levels K-12. She is an NASM Certified Personal Trainer and has an degree from Towson University in Applied Informational
Technology.

Course Curriculum

Introduction

• Introduction
  
• Course Overview
  
• Course Objectives
  
• Disclaimer
  
• Prepare yourself before training
  
• Handout - Complete trainer schedule

• Day 1 - Legs
  
• Handout - Day 1 fitness log
  
• Day 2 - Chest and triceps
  
• Handout - Day 2 fitness log
  
• Day 3 - Rest day
  
• Day 4 - Back and Biceps
  
• Handout - Day 4 fitness log
  
• Day 5 - Shoulders and abs
  
• Handout - Day 5 fitness log
  
• Day 6 - Rest day and muscular soreness
  
• Day 7 - Rest day - nutrition

• Day 8 - Legs
  
• Handout - Day 8 fitness log
  
• Day 9 - Chest and triceps
  
• Handout - Day 9 fitness log
  
• Rest Day 10 - Rest day and controlling your environment
  
• Day 11 - Back and biceps
  
• Handout - Day 11 fitness log
  
• Day 12 - Shoulders and abs
  
• Handout - Day 12 fitness log
  
• Day 13 - Rest and watch out for boredom
  
• Day 14 - Rest day and re-evaluating goals

• Day 15 - Chest and triceps
  
• Handout - Day 15 fitness log
  
• Day 16 - Rest day recipe
  
• Handout - Day 16 chicken pouches
  
• Day 17 - Shoulders and abs
  
• Handout - Day 17 fitness log
  
• Day 18 - Rest day decreasing belly fat
  
• Day 19 - Back and Biceps
  
• Handout - Day 19 fitness log
  
• Day 20 - Rest day supplementation
  
• Handout - Day 21 fitness log
  
• Day 21 - Fitness log

• Day 22 - Chest and triceps
  
• Handout - Day 22 fitness log
  
• Day 23 - Rest day - How to stay motivated
  
• Day 24 - Shoulders and abs
  
• Handout - Day 24 fitness log
  
• Day 25 - Rest day, soreness vs. fatigue
  
• Day 26 - Back and Biceps
  
• Handout - Day 26 fitness log
  
• Day 27 - Rest day, fat in your diet
  
• Day 28 - Legs
  
• Handout - Day 28 fitness log

• Day 29 - Chest and triceps
  
• Handout - Day 29 fitness log
  
• Day 30 - Back and biceps
  
• Handout - Day 30 fitness log
  
• Day 31 - Rest day, being tired and training
  
• Handout - Day 32 - Stuffed bell peppers recipe
  
• Day 33 - Shoulders and abs
  
• Handout - Day 33 fitness log
  
• Day 34 - Legs
  
• Handout - Day 34 fitness log
  
• Day 35 - Rest day - I'm a sugar addict

• Day 36 - Chest and Triceps
  
• Handout - Day 36 fitness log
  
• Day 37 - Back and biceps
  
• Handout - Day 37 fitness log
  
• Day 38 - Rest day and your macronutrients as fuel
  
• Day 39 - Rest day and glutamine supplement
  
• Day 40 - Shoulders and abs
  
• Handout - Day 40 fitness log
  
• Day 41 - Legs
  
• Handout - Day 41 fitness log
  
• Handout - Day 42 - Zucchini fritters recipe

• Day 43 - Rest day and the best meal for breakfast
  
• Day 44 - Shoulders and abs
  
• Handout - Day 44 fitness log
  
• Day 45 - Kettlebell workout
  
• Handout - Day 45 fitness log
  
• Day 46 - Rest day and as a beginner focus on this
  
• Day 47 - Back
  
• Handout - Day 47 fitness log
  
• Day 48 - Chests and triceps
  
• Handout - Day 48 fitness log
  
• Day 49 - Legs and biceps
  
• Handout - Day 49 fitness log

• Day 50 - rest day and unspoken rules of the gym
  
• Day 51 - Shoulders and abs
  
• Handout - Day 51 fitness log
  
• Day 52 - Kettlebell workout
  
• Handout - Day 52 fitness log
  
• Day 53 - Rest day and it doesn't stop here
  
• Day 54 - Back
  
• Handout - Day 54 fitness log
  
• Day 55 - Chest and tricpes
  
• Handout - Day 55 fitness log
  
• Day 56 - Legs and Biceps
  
• Handout - Day 56 fitness log