- Duration: Flexible
Course details
Includes 120 lectures and 3 hours of content.- Includes a complete 4 MONTH strength training & cardio fitness programme.
- Gain a knowledge of different exercises and working muscle groups and a knowledge of how muscles function.
- You will learn about the benefits of cardiovascular training and the different types of cardio that are part of this fitness programme.
- Provides a meal plan, information on supplementation, strength training demonstrations and how to assess fitness progress.
- For the novice to advanced level, and written for individuals who are interested in learning how to eat clean, burn fat, and build lean muscle.
This fitness diploma provides a 4 Month strength training & cardio fitness programme, as well as a healthy protein packed meal plan and training demonstrations designed to help you lose weight and increase strength. Transform your lifestyle through diet and exercise and become healthier and more energetic. You will learn about how your attitude and mindset affect your lifestyle and the benefits of cardiovascular training.
Jen Puzio is a NASM certified personal trainer. As a graduate of East Stroudsburg University, she has a B.S. in Sports Medicine and Athletic Training and experience working with athletes of all ages caring for and preventing injuries. She also has a B.S. from Frostburg State University where she studied Health and Physical Education Teaching and has teaching and coaching experience at levels K-12.
This training program was created for the novice to advanced level, and written for individuals who are interested in learning how to eat clean, burn fat, and build lean muscle through a fitness training programme which includes healthy food choices.
Introduction- Welcome and Course Expectations
- Real Results
- Disclaimer
- Say hello to your fellow students
- Share
- What do I need?
- Attitude goes a long way
- Eat healthy for success
- Healthy food choices
- Healthy Recipes
- Example meal plan
- Workout terminology
- Medicine ball overhead slam
- Strength training introduction month one
- Strength training month 1
- Strength training introduction month two
- Strength training month 2
- Strength training introduction month three
- Strength training month 3
- Strength training introduction month four
- Strength training month 4
- Fitness Log
- Introduction
- Cardio programme month 1
- Cardio programme month 2
- Cardio programme month 3
- Cardio programme month 4
- intervals
- Steady state
- Stairmaster challenge
- HIIT challenge
- bodyweight_circuit
- Rowing workout
- Total body circuit
- Back Squat
- Dumbbell/Barbell Reverse Lunges
- Barbell Elevated Reverse Lunges
- Dumbbell/Barbell Split Squats
- Lying Leg Curls
- Dumbbell/Barbell Curtsy Lunges
- Dumbbell/Barbell Step Ups
- Standing Calf Raises
- Seated Calf Raises
- Seated Abductor
- Sumo Deadlifts
- Glute Bridge
- Walking Lunges
- Box Jumps
- Elevated Single Leg Glute Bridge
- One Legged Deadlift
- Bulgarian Squats
- Band Lateral Shuffles
- Leg Extensions
- One Legged Leg Press
- Side Lunges
- Dumbbell Bent Over Row
- Lat Pull Down
- Seated Cable Row
- Medicine Ball Overhead Slam
- Bent Over Barbell Row
- Stability Ball Hyperextensions
- Face Pulls
- standing cable row
- Renegade row
- pullups
- Incline Dumbbell Press
- Boxing Workout
- Cable Flyes
- Dumbbell Pullover
- Standing Lateral Raises
- Shoulder Presses
- Dumbbell Jabs
- Dumbbell Uppercuts
- Rear Delt Cable Raise
- Standing Cable Front Raises
- Standing Cable Lateral Raises
- Arnold Dumbbell Press
- Medicine Ball Shoulder Press
- medicine ball overhead slam
- Triceps Kickback
- Bench Dips
- Overhead Standing Triceps Press
- Overhead Rope Triceps Extension
- Incline Biceps Curl
- Barbell biceps curl
- Dumbbell Hammer Curls
- Biceps Cable Curl
- Pushups
- Spiderman pushups
- Jump rope
- Jump squats
- Tuck jumps
- Mountain climbers
- Plank Up/Downs
- Plank jacks
- Plank punches
- High knees
- Lateral shuffles
- burpees
- Inch worm
- Oblique mountain climbers
- BOSU ball mountain climbers
- ball knee tucks
- bicycle crunches
- plank holds
- side plank holds
- decline reverse crunches
- hanging knee raises
- TRX knee tucks
- TRX mountain climbers
- Whey Protein
- BCAA's
- glutamine
- creatine
- Introduction to Supplement Usage
- References
- Thank you and congratulations
About OfCourse
OfCourse Learning is one of the UK's leading e-learning providers, with over 700 expert-led online courses. Their course categories range from well-being and health to personal and career development. Their courses contain numerous video-lectures, downloadable written materials and engaging assessments. Whether you want to learn sign language, become an excel whizz, or need the latest stress-busting techniques, OfCourse has something for everyone.
There are several reasons why students are choosing OfCourse to learn a new skill.
- All courses are taught by verified experts
- Students enjoy 24/7 access to their courses
- Courses can be accessed on any device
- Students get lifetime access to their courses so they can work at their own pace
- On completion, students receive a course certificate from a recognised educational institution
- Become a part of a global learning community where you can talk with teachers and students about the course
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