Gym Sessions

?
  • Created by: traithby
  • Created on: 05-01-23 11:58
Session 1:

Push circuit
Bench press (Smiths machine): 3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form. Rest for 30-60 seconds between sets.
Tricep dips (power tower or Smiths machine): 3 se
1 of 14
Session 2:

Upper body strength circuit
Lat pulldown:
3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.
2 of 14
Session 3:

Lower body strength circuit
Leg extension machine:
3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.
3 of 14
Session 4:

Arm strength circuit
Preacher curl:
3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.
4 of 14
Session 5:

Full body strength circuit
Power tower:
3 sets of 8-12 repetitions of exercises such as pull-ups, dips, or leg raises. Use a difficulty level that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.
5 of 14
Session 6:

HIIT
Cardio equipment:
Choose any piece of cardio equipment, such as a treadmill, stationary bike, or rowing machine. Perform intervals of high intensity exercise (such as sprinting or cycling at maximum effort) followed by periods of low intensity recovery (
6 of 14
Session 7:

Spin Session
Spin bike:
Aim for a moderate to high intensity level, depending on your fitness level. You can use time, distance, or heart rate as a guide. For example, you could aim to maintain a heart rate of around 60-80% of your maximum heart rate for the 15 minut
7 of 14
Session 8:

Upper body strength circuit 2
Seated row:
3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.
8 of 14
Session 9:

Lower body strength circuit 2
Leg curl machine:
3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.
9 of 14
Session 10:

Arm strength circuit 2
Weight bench:
Choose a variety of exercises that target different muscle groups, such as bicep curls, tricep dips, shoulder press, or lateral raises. Perform 3 sets of 8-12 repetitions of each exercise, using a moderate to heavy weight.

Rest for 30-60
10 of 14
Session 11:

Full body strength circuit 2
Dumbbells:
Choose a variety of exercises that target different muscle groups, such as bicep curls, tricep dips, squats, lunges, or push-ups. Perform 3 sets of 8-12 repetitions of each exercise, using a moderate to heavy weight.

Rest for 30-60 seconds b
11 of 14
Session 12:

HIIT circuit 2
Cardio equipment:
Choose any piece of cardio equipment, such as a treadmill, bike, or rowing machine. Perform intervals of high intensity exercise (such as sprinting or cycling at maximum effort) followed by periods of low intensity recovery (such as wal
12 of 14
Session 13:

Smiths Upper
Smiths machine:
Choose a variety of exercises that target different muscle groups, such as bench press or shoulder press. Perform 3 sets of 8-12 repetitions of each exercise, using a moderate to heavy weight that allows you to complete the desired number
13 of 14
Session 14:

Smiths Lower
Smiths machine:
Choose a variety of exercises that target the lower body, such as squats, lunges, or leg press. Perform 3 sets of 8-12 repetitions of each exercise, using a moderate to heavy weight that allows you to complete the desired number of repeti
14 of 14

Other cards in this set

Card 2

Front

Session 2:

Upper body strength circuit

Back

Lat pulldown:
3 sets of 8-12 repetitions, using a moderate to heavy weight that allows you to complete the desired number of repetitions with good form.

Rest for 30-60 seconds between sets.

Card 3

Front

Session 3:

Lower body strength circuit

Back

Preview of the front of card 3

Card 4

Front

Session 4:

Arm strength circuit

Back

Preview of the front of card 4

Card 5

Front

Session 5:

Full body strength circuit

Back

Preview of the front of card 5
View more cards

Comments

No comments have yet been made

Similar Physical Education resources:

See all Physical Education resources »See all Fitness & training resources »