8-Week Beginner Weight-Lifting Programme OfCourse
السعر: 39 USD
  • مدة الدورة التدريبية: 6 ساعات
  • مواعيد الدورة: ساعات مرنة

    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.
    Course Overview

    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
    Daily Trainer Programme: Week 1

    • 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
    Daily Trainer Programme: Week 2

    • 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
    Daily Trainer Programme: Week 3

    • 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
    Daily Trainer Programme: Week 4

    • 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
    Daily Trainer Programme: Week 5

    • 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
    Daily Trainer Programme: Week 6

    • 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
    Daily Trainer Programme: Week 7

    • 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
    Daily Trainer Programme: Week 8

    • 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

    تحديث بتاريخ 14 October, 2018

    المتطلبات

    There are no prerequisites for this course.

    نبذة عن معهد OfCourse

    OfCourse is an E-learning website that offers over 200 online courses that focuses on the self-improvement sector. The courses range from yoga to nutrition, psychology to life coaching and even a Pokemon Go course!

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